Episode 4

Did You Have a Nice Summer? is the fourth episode of the Dumbbell Nan-Kilo Moteru? anime.

Prologue
We start off at the gym, it’s halfway through summer, and Hibiki still doesn't have a boyfriend. It’s chest day today and she’ll start off with the bench press. She meets up with a horrified Akemi, standing at the entrance to the weight room where the gym is packed with regular people.

Effects

 * Isolated training of the chest muscles.

How to do Dips

 * Suspend yourself in the air.
 * Now make sure to bend forward slightly.
 * Bend your elbows, and slowly lower your body.
 * Lift yourself back to your starting position.
 * Avoid relying on momentum.
 * Swinging ruins your sense of stability and decreases resistance by half.
 * If you cannot do normal dips, do them with your feet on the ground.

Effects

 * Trains the triceps brachii.

How to do Burpees

 * From a standing start, crouch down with both hands on the floor
 * Assume a plank position like the start of a push up.
 * Now, you can perform a push up if you want, and then return to the crouch and back to the standing position.
 * You can also jump at this point for added benefit.
 * Repeat as fast as you can for an intense cardio workout that works your entire body!

Effects

 * Full body exercise that also works on cardio.