Health trainer Cho Kang Hee’s combined joints exercise method

Combined joints exercise method involves various joints to increase the activity of muscles and burns many calories in a short period through maintaining a heart rate at which the combustion rate of body fat is at highest.

Through this method, one can build muscular strength for specific muscles and reduce body fat in a short period.

It is recommended that this exercise be carried out three to four times a week and that a day of rest be taken in the middle. There is no set amount for this exercise, but it is good to try each work-out program 15 to 20 times, three to four sets each.

- Trainer Cho’s recommendation as a second program to the combined joints exercise method


1. Gym ball Extension – spine exercise / waist and buttocks muscle

Place the ball at the center of the body and place your foot on the wall. -> With your knee straightened out, tuck in your chin. -> Slowly lower your waist and raise your upper body. (15 times)


2. Dead Lift – Shoulders, waist, knee, hip joints / back side of thigh, buttocks, waist muscles

Spread your legs to create a foot-long narrow space and carry the dumbbells in front of your body. -> Take out your buttocks and slowly lower the dumbbells beneath the knees. Pay careful attention so that the knees do not even bend slightly and that the waist does not bend. -> Slowly stand up again. (15 times)


3. Side Lunge – Knee and hip joints / inside of thigh and buttocks muscles

With your legs spread out widely, place your hands on your waist. -> While bending one knee, slowly take out the buttocks and sit. Have your other leg straightened out. (Both legs 15 times)


4. Push Up – Shoulder and elbow joints / Shoulder and back side of arm muscles

While lying down on the mat, place the knees on the mat and spread out your arms wider than your shoulders. -> Your arms should be straightened out with your wrists and shoulders positioned in one straight line. Strengthen your waist by tightening your stomach. -> Slowly bend your elbows and go down as much as you can and slowly come up. (15~20 times)


By Yoon Bora (bora@jtn.co.kr)

Source: JTN (Original article in Korean)
Photo from JTN DB
Translated by Sung Kyu Chang / Korea.com

[원문= JTN NEWS / 번역= 코리아닷컴 ]