I wrote down all the exercises because this is like a full workout for me, lol. intro - hip flexors 0:51 - Stretch using Hogrel's "chest spread" machine. It stretches muscles around shoulders, chest, scapula and the trapezius. You could probably accomplish a similar stretch by standing in the doorway with your arm pressed against the wall. 1:21 - lie with your back on a half foam roller. Move to condition legs, hips, scapula. Take deep breath. 2:47 - on the half foam roller, alternatingly raise legs bent at 90 degrees. Keep arms straight in the air, then alternatingly lower them behind your head and raise them back up. 3:24 - balancing on half foam roller with arms and legs in the air. Then Tomoa does some variations of the previous exercise with his legs and arms fully extended. 4:15 - lie on side with resistance band around both knees and a small pillow to support your waist. Do clamshell exercises. Do both sides for all the leg workouts! 4:32 - use a pillow to support your head, then bring your knees down so your thighs are in line with your torso. Do the clamshells again. This uses different muscles. 5:03 - “adductor leg raises:” stay lying on your side but cross the top leg in front of you to stabilize yourself. Do leg raises with the lower leg, making sure to repeat the exercise with your toe pointed forward, straight down, and back. 5:58 - Put pillow under stomach and get in sphinx pose with palms facing up. Breathe. Then lift yourself into plank. 6:37 - While in same position as above, raise an arm upwards so it’s parallel with the ground at shoulder height. Alternate arms. Do not twist your body, keep everything centered. 7:14 - Lateral pulldown machine: hold bar with arms extended and only pull down by squeezing your shoulder blades. Then do pulldowns with low weight. 7:55 - Change attachment to the rope one. Do tricep pushdowns. 8:18 - Deadlifts 9:24 - Balance on one leg. Lift knee up with opposite arm raised. Then lean all the way forward so chest is parallel to ground and raise that same leg behind you in line with your back. 9:40 - Squats with wide stance and side lunges? 10:03 - Pullups
I would love to see your actual workout. You just do the workout as you would normally do, and then add the commentary afterwards (or have someone else do the commentary). Awesome video. Your inner leg warm-up movement killed me!!!
If you haven't already, I would love to see a more detailed version of this with specifics. Seems like an amazing way to warm up. Thanks for the video guys.
Oh man I cannot even pull myself up one time.. you just do these exercises so effortlessly it looks easy but it's really not! I don't have all that gear at home or at my gym though, so perhaps you have some warmup tips with everyday stuff ? I do have some rubber bands, a yoga mat and towels xD
Question: Will you do the same warm-up before competitions? Do they have all the training equipment in the comp? If the warm-up areas are limited what else will you do? Last, thank you for sharing this precious content!!
The 'half round' foam/rubber(?) things Tomoa is laying down on... Can anyone hit me up with a name/phrase I can search online to buy some? They look awesome and I'd love to get some but the only ones I can find don't really look the same.
do you warm up breast and bizeps aswell somewhere? also, how many sets and reps would be great to know, since it felt rather like a workout than a warmup :D
I tried to find a half Pole like in the Video in the Internet to get one myself But didnt find anything Does anybody know what its called or wehre i can get one ?
I wrote down all the exercises because this is like a full workout for me, lol.
intro - hip flexors
0:51 - Stretch using Hogrel's "chest spread" machine. It stretches muscles around shoulders, chest, scapula and the trapezius. You could probably accomplish a similar stretch by standing in the doorway with your arm pressed against the wall.
1:21 - lie with your back on a half foam roller. Move to condition legs, hips, scapula. Take deep breath.
2:47 - on the half foam roller, alternatingly raise legs bent at 90 degrees. Keep arms straight in the air, then alternatingly lower them behind your head and raise them back up.
3:24 - balancing on half foam roller with arms and legs in the air. Then Tomoa does some variations of the previous exercise with his legs and arms fully extended.
4:15 - lie on side with resistance band around both knees and a small pillow to support your waist. Do clamshell exercises. Do both sides for all the leg workouts!
4:32 - use a pillow to support your head, then bring your knees down so your thighs are in line with your torso. Do the clamshells again. This uses different muscles.
5:03 - “adductor leg raises:” stay lying on your side but cross the top leg in front of you to stabilize yourself. Do leg raises with the lower leg, making sure to repeat the exercise with your toe pointed forward, straight down, and back.
5:58 - Put pillow under stomach and get in sphinx pose with palms facing up. Breathe. Then lift yourself into plank.
6:37 - While in same position as above, raise an arm upwards so it’s parallel with the ground at shoulder height. Alternate arms. Do not twist your body, keep everything centered.
7:14 - Lateral pulldown machine: hold bar with arms extended and only pull down by squeezing your shoulder blades. Then do pulldowns with low weight.
7:55 - Change attachment to the rope one. Do tricep pushdowns.
8:18 - Deadlifts
9:24 - Balance on one leg. Lift knee up with opposite arm raised. Then lean all the way forward so chest is parallel to ground and raise that same leg behind you in line with your back.
9:40 - Squats with wide stance and side lunges?
10:03 - Pullups
just one adjustment, intro is hip adductors
would love to see a warm up routine if we don’t have all these machines available! thanks so much, love all the videos so far~
His warmup would be my hardest workout of all time!
Yep, details of how many times you do each exercise would be great!
イケメンでマッチョで実力もある
かっこよすぎる
足の爪はマジで痛そう😇
Hi Tomoa, I’m a big fan of you!
It will be very kind of you if you can share how you warm-up your finger & stretch after climbing!
ありがとうございます！
ハーフポールでのバランスが凄すぎます。
アップ真似できるところは真似したいと思います。
ウォーミングアップの様子をここまで気軽に、詳しく見られるのは貴重で見られて嬉しいです！！アップして下さりありがとうございます！
体幹トレーニング気になっていたのでこの動画を見て参考にさせていただきます🙏
Thanks for the English subtitles!
Tomoa sensei's body looks like a cool action figure.
3:42 insane! he makes it look so easy this is actualy DIFFICULT AF
更新ありがとうございます！ウォーミングアップの動画すごく参考になりました！家でも出来そうなものも多かったので真似してみます！ぜひ細かい回数や指のウォーミングアップなども教えてほしいです🙇♀️
tomoa sensei, would you show us your one arm pull ups? thank you for your beautiful and very helpful video!
Oh my god! That's exactly what I needed. Thank you so much Tomoa!
Finger warm up/training video would be cool!!
Through this will basically be a physical training for me, thanks so much for sharing
普段からパキパキなんですね⤴️
ドキドキしちゃいますが、めちゃ参考になります！オリンピック以降クライミングはじめて、今めちゃハマってます！ぜひ細かい回数を教えてください！
次回のビデオとかに紹介できればと思いますが:
・あきよ先輩にも女性バージョンを紹介していただければ❤️
・懸垂できない女性はどうやってできるようになりますか？0→1が乗り越えられません😮💨
・ジムに通わず、家にデッドリフトなどの道具もありません💦 何を代用したほうがいいですか？
・クライミング直前のウォームアップは何をやりますか？
・指ウォームアップもぜひ！
このチャンネル最高です！レッスンにもめちゃ助かりました！もっとレッスンくださ〜い！
シンガポールからラブ🇸🇬
I would love to see your actual workout. You just do the workout as you would normally do, and then add the commentary afterwards (or have someone else do the commentary). Awesome video. Your inner leg warm-up movement killed me!!!
動きがしなやかすぎる…このアップやれたら動けそうだけど疲れそう！
Tomoa's body is like a Formula 1 engine. You need to go through this lengthy preparation just to get it warmed up and ready to race.
かっこよすぎます😍
私は競泳やっているのでいくつか同じようなアップ、筋トレしていますがご紹介していただいたアップどれも取り入れようと思いました！
アップだけでヘトヘトになりそうです。ここから壁に行くのすごいですね。
体幹のトレーニングは参考になります。
海外への遠征などでホグレールなどの持ち回りの器具が使えない場合のウォームアップルーティンや意識している事などあれば教えて頂きたいです！
アップもとても参考になりましたけど、後ろのスピーカー構成も１流すぎて笑
次回は軽く音楽流しながらやってほしいです。
家でもストレッチやトレーニングとして出来るものは参考にしてやっていきます。
Thank you!!! Please also do a tutorial how to learn the One Arm Pull Up
When Tomoa is lifting heavy weights he does not train his muscles, he just stretches them
just casually deadlifting twice his body weight as a warm-up, no big deal
Great Advice, especially a lot of actuation control. thx.
Nice speakers in that gym.
This is fantastic! Thank you for sharing Tomoa. Please do list out the details of sets and reps etc. Thank you!!!
Great video! Could you show how you stretch/cool down after climbing in a future video please?
スポーツクライミング選手は普通の懸垂ずっとやったら何個までできるか企画見たいです！！
PS. Love what you do and enjoyed watching you climb in the Tokyo Olympics
Thank you for this, very interesting! Could you also make a video showing your warm-down routine?
やはりトップアスリートは凄いですね…
私がこのアップをやったら2時間くらい動けなくなる気がします😅
本当に面白い!
クライミングはしてないけど、ストレッチの参考になりました
内もものやつ、今までやっていなかったので今日から追加してみます笑
美しい筋肉に見とれてしまいました。
If you haven't already, I would love to see a more detailed version of this with specifics. Seems like an amazing way to warm up. Thanks for the video guys.
Looks like a good warmup for long runs too thanks
このビデオの出た後から、ジムのウェイトルームが混み始めて使いにくくなった…。(泣)
This is so useful -- thanks so much, Tomoa.
真似してみると良い感じに全身が温まるので効果感じてます。特に真似しやすいハーフポール〜体幹の部分とバランスでどのくらいの回数を行なっているのか知りたいです！最後に言及されていた指先と背中のアップもめちゃ気になります。
相変わらずかっこいいですー😍回数知りたいです、教えてください🙌✨
I always just warmed up by climbing, this is good to know, thank you for sharing!
Also congrats on the silver medal in boulder and thanks for the excellent performance in the lead competition
神
回数ぜひ教えていただきたいです！
特にラットプルダウン、からの三頭筋のプルダウンの回数
懸垂の回数を教えていただきたいです！
Gg, I wanna try this. Thanks guys!! 🙌🏼🙌🏼🙌🏼🔥
Oh man I cannot even pull myself up one time.. you just do these exercises so effortlessly it looks easy but it's really not!
I don't have all that gear at home or at my gym though, so perhaps you have some warmup tips with everyday stuff ? I do have some rubber bands, a yoga mat and towels xD
What about finger warm up
yeah dude, show us the details of your warmup. We're intrigued.
I have been climbing for quite some time yet the first 7 minutes of this features all exercises I have never seen before. Amazing.
Question: Will you do the same warm-up before competitions? Do they have all the training equipment in the comp? If the warm-up areas are limited what else will you do? Last, thank you for sharing this precious content!!
Im guessing he wld do it with stretch bands to emulate certain movements as long as it engages/warms up a specific muscle group he is targeting for
後ろのスピーカー（VIVID GIYA-G2?）
ペアで620万円なり……
Can you post a video of finger board workout, and normal workouts you do?
Finger warm up would interesting... 🙏
The 'half round' foam/rubber(?) things Tomoa is laying down on... Can anyone hit me up with a name/phrase I can search online to buy some? They look awesome and I'd love to get some but the only ones I can find don't really look the same.
Half round foam roller. Looks like Tomoa got himself some sort of covers on these ones.
ハーフポールなど使用されてる器具のメーカー詳細も教えてください！
食事が知りたいです！ヨガはやっていますか？
Hello Tomoa!! I am from Spain. Where can I buy. that's half pool tools? Thanks
It would be lovely to know more about the details of the drills, no of reps and sets etc
more details please! thanks!!
Hi! I'd like to know the details of the repetitions! Thank you
懸垂の時に、足が、体が揺れてくるのですが、それはどのようなイメージで対処されていますか？
do you warm up breast and bizeps aswell somewhere?
also, how many sets and reps would be great to know, since it felt rather like a workout than a warmup :D
👍👍👍👍👍👍
narasaki sensei have you ever considered doing a one arm pullup video??
おねがいします!
Oh hey i was thinking about the same thing! Please narasaki-san 🙏
What in the world are those speakers? Not sure if they are cool or just strange
I tried to find a half Pole like in the Video in the Internet to get one myself But didnt find anything
Does anybody know what its called or wehre i can get one ?
Does anybody know where to buy this sponge (around 4:00 of the video) ? Thx 😄
details plz
第一指の爪の色が競技の過酷さを表してると思います
In english pliis🙏😍
😮
How is Tomoa so hot. Please marry me Tomoa 😍😍😍😍😍
Down bad🙄