バレーボールに必要な筋肉！西田有志が実践！

Summary

In this YouTube video, Yuji Nishida shares his weight training routine tailored for volleyball performance. He emphasizes the importance of warm-ups to prevent injuries and demonstrates exercises like deadlifts and front squats, highlighting proper form to engage full-body muscles. Nishida also covers upper body training, focusing on shoulder press for strength in attacks and blocks. He introduces the Single Rep Dumbbell Squat for hip joint muscles, crucial for jumping sports, and discusses pullups and chin-ups for powerful attacks. The video offers insights into his training philosophy and techniques, encouraging viewers to adopt these methods for enhanced athletic performance.

Takeaways

• 🏋️‍♂️ Yuji Nishida emphasizes the importance of warming up with 100kg before starting his weight training to prevent injury.
• 🔢 He adjusts his number of repetitions based on the week, doing 5 times with 120kg in the mentioned video.
• 🏐 Deadlifts are crucial for full-body workouts and are beneficial for sports like volleyball, but it's important to keep the back straight.
• 🤔 Front squats are preferred over back squats to avoid back injuries and are particularly good for core and leg strength.
• 🚫 When front squatting, it's crucial not to pull the elbows down to maintain proper form and prevent back strain.
• 💪 Upper body training includes shoulder press with 30kg per hand, focusing on the piriformis muscle for better attacking and blocking in volleyball.
• 🏋️‍♀️ Single Rep Dumbbell Squat is a unique exercise taught by his trainer to target the iliopsoas muscle, enhancing jumping height in sports.
• 🤸‍♂️ Balance and awareness of the iliopsoas muscle are key during Single Rep Dumbbell Squat, even when not lifting weights.
• 🤲 Chin-ups and pull-ups are essential for strengthening the Infraspinatus muscle, leading to powerful attacks in volleyball.
• 🙅‍♂️ During chinning exercises, it's important to throw out the chest and avoid putting the jaw above the bar to effectively train the Infraspinatus muscle.

Q & A

What is the first exercise Yuji Nishida demonstrates in his weight training routine?

The first exercise Yuji Nishida demonstrates is the deadlift, starting with 100kg for warm-up.

Why does Yuji emphasize the importance of warming up before weight training?

Yuji emphasizes warming up to prepare the muscles and prevent injuries, as unprepared muscles can lead to the possibility of getting hurt.

How does Yuji Nishida adjust his weight lifting repetitions based on the week?

Yuji changes his number of repetitions by week, and during the week discussed in the script, he is doing 5 repetitions.

What is the key to maintaining proper form while deadlifting according to Yuji Nishida?

The key to maintaining proper form while deadlifting is to keep the barbell in a straight line, not to round the back, and to stick out the chest while lowering the barbell.

Why does Yuji prefer front squats over back squats for sports like volleyball?

Yuji prefers front squats because they are better for sports like volleyball and are less likely to cause back injuries compared to back squats.

What is the warm-up weight Yuji uses for front squats and what form consideration does he mention?

Yuji uses 60kg for front squat warm-up and mentions the importance of not pulling the elbows down to maintain good form and prevent back injury.

How does Yuji Nishida incorporate upper body training into his routine and what exercise does he focus on?

Yuji trains his upper body twice a week, focusing on shoulder press with 30kg per hand to strengthen the piriformis muscle, which is important for attacking and blocking in volleyball.

What advice does Yuji give regarding the form for shoulder press to prevent injury?

Yuji advises to stick out the chest and not to lift the hips, emphasizing the difference between sticking out the chest and bending the back to prevent injury.

What is the purpose of Single Rep Dumbbell Squat in Yuji's training and how does he perform it?

The purpose of Single Rep Dumbbell Squat is to train the iliopsoas muscle around the hip joint, which is beneficial for jumping sports. Yuji performs it on a platform at 40cm from the ground, ensuring his knees are at 90 degrees.

How does Yuji Nishida approach pullups and chin-ups in his training, and what muscle does he aim to strengthen?

Yuji performs pullups and chin-ups with an additional 20kg weight on his back to strengthen his Infraspinatus muscle, which is crucial for powerful attacks in volleyball.

What is the key form tip Yuji gives for chin-ups to effectively train the Infraspinatus muscle?

The key form tip for chin-ups is to throw out the chest and not to put the jaw above the bar, ensuring the scapulae come together and the Infraspinatus muscle is effectively trained.