recursal/Fanatic-Fandom huggingface dataset:
Chapter 10

## Chapter Guide

**Chest Press Machine** is the tenth chapter of the manga *Dumbbell Nan-Kilo Moteru?*

## Characters

* Machio Naruzo
* Sakura Hibiki
* Soryuin Akemi
* Tachibana Satomi
* Uehara Ayaka

## Summary

Hibiki and Akemi are at the gym but the gym is full which surprises Hibiki. Machio explains to Hibiki and Akemi that all gyms have peak hours were specific groups of people will usually be at the gym. However, during the holidays, this becomes non-standard and everyone comes to the gym at roughly the same time.

*Silverman Gym's busiest hours**Silverman Gym core times*

The Silverman Gym's core times during holidays (as well as many other gyms):

* Between opening hours to 13:00 is the core time for elderly people and adults during days off.
* From 13:00 til about 15:00 is the core time for students/housewives.
* From 19:00 til 21:00 is the core time for adults after work.

In the holidays, the most crowded time is near lunch time between 12:30 to 13:00. This is called the super core time.

As the gym is packed, Machio suggests working out out using the weight machines, to which Akemi says "MACHINES ARE HERESY!" as lots of people think this way. However Machio comments that weight machines have their own charm as you can focus on specific muscles without using stabilizing muscles. Machio introduces the girls to the chest press machine, since the chest press machine is more efficient at putting stress on only the chest. Machio recommended to use both free weights and weight machine depending on your goal. Akemi is surprised on how good the chest press machine is.

While this is happening, the gym clears out. Ayaka then shows up, revealing she now teaches boxing classes at Silverman Gym, as her gym is too crowded. Satomi is shocked to see another of her students at the gym.

## Exercise Learned

The exercise machine focused on in this chapter is the chest press machine, which allows for isolated exercise of only the chest muscles.
Chapter 19

## Chapter Guide

**Calisthenics** is the nineteenth chapter of the manga *Dumbbell Nan-Kilo Moteru?*.

## Characters

* Gina Boyd
* ***Kure Yakusha***
* Sakura Hibiki
* Soryuin Akemi
* Uehara Ayaka

## Plot

With Gina joining the muscle training buddies, she shows the girls the type of isometric training exercises they did back at the Moscow branch of Silverman Gym.

Gina moves into Hibiki's apartment.

## Exercise Learned

The exercises focused on in this chapter are calisthenics.

## Trivia

* Prime Minister Petin makes a cameo appearance.
Chapter 24

## Chapter Guide

**Skull Crusher** is the twenty-fourth chapter of the manga *Dumbbell Nan-Kilo Moteru?*.

## Characters

* Gina Boyd
* Machio Naruzo
* Sakura Hibiki
* Soryuin Akemi
* Tachibana Satomi
* Uehara Ayaka

## Plot

With the Xmas period creeping in, the Koyo girls are left in low spirits due to having no boyfriend to spend the period with. At the gym, Machio informs them of the Silverman Gym Xmas party, which reinvigorates the girls! After realising she had rebounded on her weight, Hibiki works on her arms by learning how to do skull crushers.

## Exercise Learned

The exercise focused on in this chapter are skull crushers.
Chapter 36

## Chapter Guide

**The Harnnold Classic** is the thirty-sixth chapter of the manga *Dumbbell Nan-Kilo Moteru?*.

## Characters

* Gina Boyd
* Harnnold Dogegenchonegger
* Machio Naruzo
* Sakura Hibiki
* Soryuin Akemi

## Plot

At the Harnnold Classic bodybuilding tournament, the girls watch with Harnnold Dogegenchonegger as Machio breezes to victory with his divine muscle mastery.

## Exercise Learned

The focus of this chapter is bodybuilding.
Chapter 56

## Chapter Guide

**Ab Workouts** is the fifty-sixth chapter of the manga *Dumbbell Nan-Kilo Moteru?*.

## Characters

* Deire Kutaro
* Gina Boyd
* Jason Sgatham
* ***Kaolan WongsawatKaolan Wongsawat*** (Mentioned)
* Machio Naruzo
* Sakaguchi Mei
* Sakura Hibiki
* Soryuin Akemi
* Tachibana Satomi
* Uehara Ayaka
* Uehara Nana

## Plot

With Ayaka's abs sore from her boxing match, Machio informs about a series of ab exercises that could be performed. Afterwards, Deire raises the idea of holding a test of courage!

## Exercise Learned

The exercises focused on in this chapter ones that work the abdominals.
Chapter 79

## Chapter Guide

**Vocal Training** is the seventy-ninth chapter of the manga *Dumbbell Nan-Kilo Moteru?*.

## Characters

* Gina Boyd
* Sakura Hibiki
* Sakura Ibuki
* Soryuin Akemi
* Uehara Ayaka

## Plot

Hibiki's older brother Ibuki has opened a brand a karaoke shop and is joining his sister, Ayaka and Gina while they play and sing some songs. The girls seems miffed when their singing scores are abnormally low and equally surprised when Ibuki's scores are so high. Asking for some help, the girls receive some vocal training tips to improve their vocal range and quality.

## Exercise Learned

The exercise focused on in this chapter is training the cricothyroid muscle which help control the vocal chords by singing falsetto and other stress-relieving postures and breathing techniques.

## Trivia

* Gina's first song selection is a reference to Japanese heavy metal band Maximum the Hormone and Swedish death metal band Amon Amarth.
* Ibuki seems to have great interest in baseball, specifically the Japanese Yomiuri Giants, as the score "55", the sfx of "Goji", the outcry of "Roda(m)n!" and other number scores all relate to Hideki Matsui, also known as "Godzilla" and an all-star MVP.
* Gina's and Akemi's appearance with a painted face and star over their eye is a reference to Kiss' guitarist and vocalist Paul Stanley or "The Starchild." He's especially well-known for a wide-ranging voice.
Chapter 86

## Chapter Guide

**Cossack Squats** is the eighty-sixth chapter of the manga *Dumbbell Nan-Kilo Moteru?*.

## Characters

* Gina Boyd
* Machio Naruzo
* Sakura Hibiki
* Soryuin Akemi
* Uehara Ayaka

## Plot

Koyo Girls' Academy; a stereotypical all-girls' school. Gina Boyd; a stereotypical Russian school girl in Japan. But she's been acting a bit broken, today, so Hibiki and friends start interrogating her for why. Turns out, Gina's stereotype is falling a bit flat and she needs to spice it up, these days! Pirozhki? Maybe some Russian sambo? No! Cossack dancing, of course! But what's Cossack dancing? How do you do it? Doesn't **everybody** Cossack dance already?

## Exercise Learned

The exercise focused on in this chapter are Cossack Squats, which are a variation of squats that requires the athlete to lean to one side and then the other, placing most (or all) of their weight under the stress of one bent leg while keeping the other extended in-place.

## Trivia

* "The Cossack Cuties," an idol group formed of Russian girls, makes their appearance in this chapter, repeating the ongoing joke of how Gina's idol career is constantly, and consistently, upstaged by other Russian girls performing her exact gimmick moments before she gets to. Specifically, Cossack dancing.
Chapter 49

## Chapter Guide

**Rope Climbing** is the forty-ninth chapter of the manga *Dumbbell Nan-Kilo Moteru?*.

## Characters

* Aina Rumika
* Gina Boyd
* Jason Sgatham
* Kure Yakusha
* Machio Naruzo
* Sakura Hibiki
* Soryuin Akemi
* Tachibana Satomi
* Uehara Ayaka

## Plot

After getting lost from going down another route, Tachibana-sensei rallies Aina-sensei and Hibiki into climbing a tall tree so they could get a feel for their surroundings.

## Exercise Learned

The exercise focused on in this chapter is climbing, in particular rope climbing and tree climbing.
Chapter 52

## Chapter Guide

**Decline Bench Press** is the fifty-second chapter of the manga *Dumbbell Nan-Kilo Moteru?*.

## Characters

* Aina Rumika
* Deire Kutaro
* Gina Boyd
* Jason Sgatham
* Machio Naruzo
* Sakaguchi Mei
* Sakura Hibiki
* Soryuin Akemi
* Tachibana Satomi
* Uehara Ayaka
* Uehara Nana

## Plot

After Machio reveals there was a tour to Meat Island, Hibiki and Akemi are fired up to go! Machio pumps them up for pre-tour training and he teaches them about decline bench presses.

## Exercise Learned

The exercise focused on in this chapter is the declined bench press.

## Trivia

* The "conspicuous" bodybuilder flexing in the poster for **Meat Island** is Seiji Kishi (岸 誠二), anime director for Sandrovich's other work *Kengan AshuraKengan Ashura*.
Chapter 85

## Chapter Guide

**Compression Training** is the eighty-fifth chapter of the manga *Dumbbell Nan-Kilo Moteru?*.

## Characters

* Deire Kutaro
* Gina Boyd
* Machio Naruzo
* Sakura Hibiki
* Soryuin Akemi
* Tachibana Satomi
* Uehara Ayaka

## Plot

With Hibiki out working her part-time job and Gina away in Mexico at a school convention, Akemi and Ayaka head to Silverman Gym for some training of their own! But while there, Deire Kutaro quickly enters the scene, lamenting his recent lack of presence (at the gym)! And after getting an emergency call for his attendance back at the broadcast station, he cries there's no time for exercise in his life anymore...

But not so! Machio Naruzo informs him that 30 minutes is *plenty* of time for weight-training, by implementing "compression training!" Less weight required, less time required, heck, you can make progress in less time than ever! But, there's risk... What happens when you give Deire ideas? Was this Machio's plan all along???

## Exercise Learned

The exercise focused on in this chapter are all simple curling exercises that make simple and safe use of compression bands to restrict and dampen vascular function in the blood vessels of the limbs as a means to exacerbate the effects of lactic acid build-up.

## Trivia

* Atami HisashiAtami Hisashi appears, berating director Deire as the CEO of Muji TV.
Chapter 84

## Chapter Guide

**Lunges** is the eighty-fourth chapter of the manga *Dumbbell Nan-Kilo Moteru?*.

## Characters

* Aina Rumika
* Gina Boyd
* ***Okubo NaoyaOkubo Naoya*** (Yontube)
* Machio Naruzo
* Sakura Hibiki
* Kaolang WongsawatKaolang Wongsawat (Yontube)
* Soryuin Akemi
* Uehara Ayaka

## Plot

It's the end of another day at Koyo Girls' Academy, and with another end comes more...suspicion! Ayaka is sneaking away from the school, failing at being furtive, while Hibiki, Akemi and Gina Boyd similarly fail in being furtive while stalking her. Despite growing assumptions of criminal activity, the gang all come together and discover some Yontube celebrity training tips and start learning more about exercise and the world surrounding it.

But why all the sneaking? And where are they going? Is Ayaka *actually* turning criminal?!?

## Exercise Learned

The exercise focused on in this chapter are **lunges** which are both calisthenics and weighted exercises for home and gym fitness, training the quadriceps, gluteus maximus, calves and other core muscles for strength and endurance.

## Trivia

* Okubo NaoyaOkubo Naoya appears in a recommended Yontube video in Ayaka's viewing history.
* The "Yontube" fitness celebrity *Koala YamaArashi* is a parody of Koala Koarashi (コアラ小嵐 *Koara Koarashi*) who is a Japanese all-purpose entertainer/comedian, having grown in popularity for his fitness videos. The mashed-together name "YamaArashi" is also a pun on a 6-member metal band in Japan as well as the official name for the Judo throwing technique "mountain storm."
	+ The exercise of lunges in this chapter are also a direct reference to the appearance of author **Sandrovich Yabako** and anime director **Seiji Kishi (**for both Kengan AshuraKengan\_Ashura\_(anime) and Dumbbell Nan-Kilo Moteru? anime series) who participate in a recent fitness video by Koala as can be seen here.
* Ayaka admits her more exclusive training was due to her regret in easily losing her sparring match against Utsunomiya Koharu during their Kyoto school trip. Her experience is focused on boxing technique and lost quickly due to being attacked on her lower limbs as a weakness. Gina expresses similar interest in training for "getting revenge."
* Jason Sgatham is known already, and detailed further, that posing/miming to hide in the background is a skill learned and practiced. A skill that Machio Naruzo is masterfully expressing in this chapter as well, but not explicitly if due to the inherent "posing" skill associated with bodybuilding (comically) or from the same master as Jason learned the skill from.

## References

1. ↑ Chapter 73 - Front Squats
2. ↑ Chapter 93 - Chest Flys & Rear Delts
3. ↑ Chapter 88 - Farmer's Walk
Chapter 9

## Chapter Guide

**Lifts of the North Star** is the ninth chapter of the manga *Dumbbell Nan-Kilo Moteru?*.

## Characters

* Machio Naruzo
* Sakura Hibiki
* Soryuin Akemi
* Tachibana Satomi

## Summary

Satomi is cosplaying at the summer comiket; she is a well known cosplayer that goes under the name of **Yuria Riko**. Hibiki and Akemi are at that same event and notice Yuria Riko (but are unaware it's Satomi). With Satomi horrified by their appearance, she fears the worst when Hibiki calls out, but is relieved and surprised when she sees them meeting with Machio cosplaying as the "Muscle King", a character from the series "Lifts of the North Star". After pulling a massive crowd around him, Machio performs famous scenes from the manga to the crowd's joy (while Satomi is left utterly confused on who Machio is cosplaying as).

After the event finished, Satomi got dressed in regular clothes and left. On her way home she is spotted by the group and they ask her questions on why she was there, with Hibiki asking if she was there for the dōjinshi. Satomi sheepishly agrees (as she is more embarrassed about her real hobby than reading dōjins).

## Exercise Learned

The exercise focused on in this chapter is the front press.

## Trivia

* Lifts of the North Star is a parody of the famous manga Fist of the North StarHokuto no Ken.
* Hibiki mentioned her brother.
Chapter 64

## Chapter Guide

**Bulgarian Split Squats** is the sixty-fourth chapter of the manga *Dumbbell Nan-Kilo Moteru?*.

## Characters

* Deire Kutaro
* Harnnold Dogegenchonegger
* Gina Boyd
* Machio Naruzo
* Sakaguchi Mei
* Sakura Hibiki
* Soryuin Akemi
* Tachibana Satomi
* Uehara Ayaka

## Plot

With Deire getting the green light to host a muscle training webshow at Silverman Gym, the first episode of "Big Big Bulk" was aired globally that night. Despite (or perhaps because of) Mei's lewd performance, the cute-but-overly-muscular mascot "Bark Bark" and the extremely low-quality CGI representation of Machio, the show became a world-wide hit!

## Exercise Learned

The exercise focused on in this chapter is Bulgarian squats.
Chapters and Volumes

This is a chapter list of the *Danberu Nan-Kiro Moteru?* manga series by volumes.

## Volume 1

 November 26th, 2019
* Chapter 2: Bench Press
* Chapter 3: Squat
* Chapter 4: Stretch
* Chapter 5: Plank
* Chapter 6: Lat Pulldown
* Chapter 7: Cheat Day
* Chapter 8: Dumbbell Curl
* Chapter 9: Lifts of the North Star
* Chapter 10: Chest Press Machine

## Volume 2

 February 25th, 2020
* Chapter 12: Burpee
* Chapter 13: Leg Curl
* Chapter 14: Bicycle Crunches
* Chapter 15: Chinning
* Chapter 16: Sauna
* Chapter 17: Arm Wrestling (Part 1)
* Chapter 18: Arm Wrestling (Part 2)
* Chapter 19: Calisthenics

## Volume 3

 May 5th, 2020
* Chapter 21: Massage
* Chapter 22: Idol Audition (Part 1)
* Chapter 23: Idol Audition (Part 2)
* Chapter 24: Skull Crusher
* Chapter 25: Posing
* Chapter 26: Incline Bench Press
* Chapter 27: Stair Climb
* Chapter 28: Street Workout

## Volume 4

 August 11th, 2020
* Chapter 30: Side Bend
* Chapter 31: Calf Raise
* Chapter 32: Marathon Training
* Chapter 33: Grip Training
* Chapter 34: Air Chair
* Chapter 35: Resistance Training
* Chapter 36: The Harnnold Classic
* Chapter 37: Supplements
* Chapter 38: Boxing Training

## Volume 5

* Chapter 40: Fat-Burning
* Chapter 41: Ab Roller
* Chapter 42: Burn Machine
* Chapter 43: Leg Press Machine
* Chapter 44: Static Stretches
* Chapter 45: Armpit Crawl
* Chapter 46: Wrist Curls
* Chapter 47: BDNF
* Extra: Big Meal

## Volume 6

* Chapter 49: Rope Climbing
* Chapter 50: Electrical Muscle Stimulation
* Chapter 51: Hip Thrusts
* Chapter 52: Decline Bench Press
* Chapter 53: Shrugs
* Chapter 54: Push-Ups
* Chapter 55: Personal Training
* Chapter 56: Ab Workouts

## Volume 7

* Chapter 58: Floor Press
* Chapter 59: Samurai Muscle Training
* Chapter 60: Plate Training
* Chapter 61: Reverse-Grip Bench Press
* Chapter 62: Plate Training
* Chapter 63: 2 Week Abs
* Chapter 64: Bulgarian Split Squats

## Volume 8

* Chapter 66: Isometric Stretching
* Chapter 67: Drop Set
* Chapter 68: Dumbbell Shoulder Press
* Chapter 69: Straight Neck
* Chapter 70: Side Raise
* Chapter 71: Bouldering
* Chapter 72: Side Hops

## Volume 9

* Chapter 74: Reverse Abdominal Breathing
* Chapter 75: Calisthenics: Lat Pull-Downs
* Chapter 76: Forearm Training
* Chapter 77: Macho the Gathering
* Chapter 78: Reverse-Grip Push-Ups
* Chapter 79: Vocal Training
* Chapter 80: French Press

## Chapters not yet Compiled into Volumes

* Chapter 81: Pike Press
* Chapter 82: Acupressure
* Chapter 83: Obliques
* Chapter 84: Lunges
* Chapter 85: Compression Training
* Chapter 86: Cossack Squats
* Chapter 87: HIIT (High Intensity Interval Training)
* Chapter 88: Farmer's Walk
* Chapter 89: Jump Rope
* Chapter 90: Hanging Leg Raises
* Chapter 91: HMB
* Chapter 92: The Hibiki Pawn
* Chapter 93: Chest Flys & Rear Delts
* Chapter 94: Tire Flip
Chapter 70

## Chapter Guide

**Side Raise** is the seventieth chapter of the manga *Dumbbell Nan-Kilo Moteru?*.

## Characters

* Gina Boyd
* Jason Sgatham
* ***Reioji Ai*** (Shadowed)
* Sakura Hibiki
* Soryuin Akemi
* Tachibana Satomi
* Toyoda Tadakatsu
* Uehara Ayaka

## Plot

The girls come into the gym to find out Machio is on a work-related trip and Jason has temporarily taken over in his stead. They find Satomi doing side raises to work on her shoulders. Afterwards, she reminds the girls that next week was their school trip to Kyoto! Meanwhile, a mysterious girl comments that she is looking forward to next week...

The next week, the girls head off for Kyoto!

## Exercise Learned

The exercise focused on in this chapter is the side raise.
Chapter 3

## Chapter Guide

**Squat** is the third chapter of the manga *Dumbbell Nan-Kilo Moteru?*.

## Characters

* Machio Naruzo
* Sakura Hibiki
* Soryuin Akemi
* Uehara Ayaka

## Summary

After Ayaka points out Hibiki's weight gain, Hibiki decides to lose weight. Machio recommends squatting and Akemi demonstrates. Hibiki squats only using the barbell while Akemi squats with an additional 20kg. Hibiki goes all out, as she wants a bikini body. After training, Hibiki and Akemi are introduced to "Machio's protein bar" which serves protein shakes for after workouts. Hibiki cannot walk properly after doing squats from the pain of her aching leg muscles.

## Exercise Learned

The exercise focused on in this chapter are squats.
Utsunomiya Koharu

## Voice Actors

**Utsunomiya Koharu** (宇都宮 心春, *Utsunomiya Koharu*; "*Koharu Utsunomiya*") is a personal trainer from the Kyoto branch of Silverman Gym.

## Appearance

Koharu is a pretty woman with a generally cheerful face, relaxed eyes and dark hair cut in a straight fringe with a long bang draping over the right side of her face. Much like Machio, she hides a very powerful and heavily defined musculature underneath her clothes and is able to burst out of them with a powerful flex.

Image Gallery

## Personality

Koharu is a very cheerful and amicable individual, with a whimsical and relaxed nature. Like Hibiki and Ayaka, she is a hardcore fan of action films, in particular yakuza films.

She is shown to have hair-trigger with some underlying battlethirsty tendencies. When Ayaka and Gina mention Reioji Ai challenging Akemi, she grabbed a bunch of weapons and got ready to fight her.

## Plot

While doing a personal trainer seminar with Machio, Koharu ended up meeting Hibiki and Akemi after the two burst in. She met with the rest of the girls during her brief stay in Tokyo. After the seminar week had ended, she thanked the girls for treating her nicely during her stay and prepared to travel back to Kyoto, but not without revealing her love of action movies. With that, Machio took her to the train station.

While the girls were in Kyoto for their school outing, Ayaka and Gina had a sparring match with her, Koharu nonchalantly defeating them both. Afterwards, they held a second match.

## Abilities

### Physical Abilities

Koharu was noted to have a large track record as a kind of super-athlete for various sports. She has also proven to be a very proficient hand-to-hand combatant, able to effortlessly subdue Ayaka and Gina simultaneously with only one blow each while sparring the two; in particular, she disabled Ayaka with a single kick and held Gina aloft with a single arm before slamming her down. She able to tear a metal pickle jar lid with one hand.

## Relationships

* Machio Naruzo: They are both Silverman Gym personal trainers and have a professional relationship. She considers Machio her senpai.
* Kure Yakusha: Koharu was very interested in making combat sports arrangements with Kure-sensei.
* Uehara Ayaka: Koharu sparred against Ayaka and Gina during their visit to Kyoto and was satisfied with their performance. Ayaka wants a rematch.
* Gina Boyd: Koharu sparred against Gina and Ayaka during their visit to Kyoto and was satisfied with their performance.

## Etymology

* **Utsunomiya** means "eaves, roof, house, heaven" (宇) (**u**), "metropolis, capital" (都) (**tsu**) and "temple, shrine, palace" (宮) (**miya**).
* **Koharu** means "heart, mind, soul" (心) (**ko**) and "spring" (春) (**haru**).

## Notes & Trivia

* Koharu speaks with a distinct Kansai dialect (or "Kyoto-ben").
* Koharu mentions that she copied the famous "Straight Belly Brothers" scene from her favorite movie every day after seeing it (which helped give her amazing abs).

## References

1. ↑ 1.0 1.1 1.2 1.3 Chapter 63
2. ↑ 2.0 2.1 2.2 2.3 Chapter 73
3. ↑ 3.0 3.1 3.2 Chapter 61
4. ↑ Chapter 138
5. ↑ Chapter 84
Chapter 42

## Chapter Guide

**Burn Machine** is the forty-second chapter of the manga *Dumbbell Nan-Kilo Moteru?*.

## Characters

* Gina Boyd
* Jason Sgatham
* Machio Naruzo
* Sakura Hibiki
* ***Sakura Ibuki***
* Soryuin Akemi
* Tachibana Satomi
* Uehara Ayaka
* Uehara Nana

## Plot

At the gym, the girls are introduced the tool known as the "Burn Machine". Suddenly, a mysterious man walks in and is revealed to be Hibiki's brother; he happens to also be acquainted with Machio...

## Exercise Learned

The focus of this chapter is the use of a Burn Machine.
Chapter 30

## Chapter Guide

**Side Bend** is the thirtieth chapter of the manga *Dumbbell Nan-Kilo Moteru?*.

## Characters

* Aina Rumika
* Gina Boyd
* Kure Yakusha
* Machio Naruzo
* Sakura Hibiki
* Soryuin Akemi
* Tachibana Satomi
* Uehara Ayaka

## Plot

Kure-sensei and Aina end up joining Silverman Gym after Satomi leaves her membership card at school. While there, Machio teaches them all about side bends.

## Exercise Learned

The exercise focused on in this chapter is side bends.
Chapter 41

## Chapter Guide

**Ab Roller** is the forty-first chapter of the manga *Dumbbell Nan-Kilo Moteru?*.

## Characters

* Aina Rumika
* Gina Boyd
* Kure Yakusha
* Machio Naruzo
* Sakura Hibiki
* Soryuin Akemi
* Tachibana Satomi
* Uehara Ayaka
* Uehara Nana

## Plot

While cleaning her room, Gina finds some strange things. At school, Hibiki and Gina show them to Akemi and Ayaka who reveal to them that one of the items was none other than an Ab roller, a tool used for abdominal exercises. Overhearing the conversation, Satomi-sensei tries it out herself but ends up putting her back out.

## Exercise Learned

The focus of this chapter is the use of an Ab roller.
Chapter 72

## Chapter Guide

**Side Hops** is the seventy-second chapter of the manga *Dumbbell Nan-Kilo Moteru?*.

## Characters

* Gina Boyd
* Reioji Ai
* Sakura Hibiki
* Soryuin Akemi
* Uehara Ayaka

## Plot

While the girls relax in the hot springs of their hotel at Hannari near Kyoto, Reioji suddenly appears and begs Akemi to accept her challenge. Akemi reluctantly concedes and they play a game of ping pong, but Akemi ends up easily beating her anyway, with Reioji agreeing to stop stalking her.

The next day, at breakfast, the girls are left horrified when Reioji appears again!

## Exercise Learned

The exercise focused on in this chapter is side hops.
Chapter 14

## Chapter Guide

**Bicycle Crunches** is the fourteenth chapter of the manga *Dumbbell Nan-Kilo Moteru?*.

## Characters

* Aina Rumika
* Machio Naruzo
* Sakura Hibiki
* Soryuin Akemi
* Tachibana Satomi
* Uehara Ayaka

## Plot

The sports festival track race begins with both Akemi and Hibiki placed as anchors for their classes in the relay. Hibiki expresses doubt she can beat Akemi, since she beat the track team last year. In a flashback, we see Machio training Hibiki with bicycle crunches.

During the race, the baton drops during the changeover, though Hibiki picks it back up and completes the race. However, due to a technicality, she is disqualified. Hibiki is disappointed that she didn't run as she put so much effort into training.

## Exercise Learned

The exercise focused on in this chapter are bicycle crunches.
Chapter 2

## Chapter Guide

**Bench Press** is the second chapter of the manga *Dumbbell Nan-Kilo Moteru?*.

## Characters

* Machio Naruzo
* Sakura Hibiki
* Soryuin Akemi
* Uehara Ayaka

## Summary

Sakura Hibiki goes to train at Silverman Gym after school, at the gym she finds Soryuin Akemi in the locker room where they will start their first day at the Silverman Gym.

Akemi mentions how her sisterSoryuin Shion used her connections to help her join the gym. At the gym they are meet with their coach Machio Naruzo, who will train them. Hibiki struggles to do the bench press with the bar only (20kg) compared to Akemi who does it with (40kg) as she has been to other gyms in the past.

## Exercise Learned

The exercise focused on in this chapter is the bench press.
Chapter 88

## Chapter Guide

**Farmer's Walk** is the eighty-eighth chapter of the manga *Dumbbell Nan-Kilo Moteru?*.

## Characters

* *Daiei*
* *Eiei*
* Gina Boyd
* *Hokuei*
* Jason Sgatham
* Sakura Hibiki
* Soryuin Akemi
* Uehara Ayaka

## Plot

Silverman Gym is hosting a contest where everyone's invited to see who can lose the most body fat percentage in a given number of weeks, and the competition is amassing! Hibiki and Satomi are teaming up to keep each other motivated, since it's easy to give up when the going gets tough... but the "going" is certainly not going well. Jason Sgatham poses the opportunity for the girls to head to Daisen Temple; a shrine in the mountains known for its relentless, but effective, training.

Sure enough, monks Daiei, Hokuei, and the high preiest Eiei great Hibiki and Satomi and introduce them to some training that might suit them. Although, not all the trials and tribulations seem fit for some girls looking for weight loss...and the monks seem oddly familiar compared to Jason, another trial and tribulation itself!

And so the girls return to Koyo Girls' Academy after a weekend of training, but what's the result!?

## Exercise Learned

The exercise in this chapter are **farmer's walks** which are is a style of training that focuses on grip strength by holding the heaviest weight possible, equally on both sides, and walking as far as possible. It trains the entire body, focusing on grip strength, shoulder strength, quadriceps, calves, and any muscle group that assists in maintaining upright balance.

## Trivia

* *Hokuei*, *Daiei* and *Eiei* also appeared in Kengan Ashura  where they assisted training Kuroki GensaiKuroki Gensai.

* This is the first appearance of Jason's "posing as gym equipment" jokes. Something Machio has already been shown to do, but not limited to gym equipment. It's also shown that Eiei, the 105-year-old high priest practices that same mimickry: the possible source for teaching both characters given Jason's time spent at Daisen Temple and Machio's own role as a shrine priest.
	+ During Jason's time at Daisen Temple, he's given the name "Jei" and accepted into the monastic group. Many of Jason's quips and characteristics seem present from this group.
* Daisen Temple's introduction is identical wording to Kengan Asura's introduction of Daisen Temple. This is also true for when introducing the "Purgatory Austerity" rite.
* Eiei referring to the girls as "Puyo poyo Lasses" is a joke based on the video game Puyo Puyo resembling Tetris. The game is based around creating patterns from formless blobs.
Chapter 92

## Chapter Guide

**The Hibiki Pawn** is the ninety-second chapter of the manga *Dumbbell Nan-Kilo Moteru?*.

## Characters

* ***Kaneda SuekichiKaneda Suekichi***
* Kazuo YamashiaKazuo Yamashia
* Sakura Hibiki
* Soryuin Akemi
* Tachibana Satomi
* Toyoda Tadakatsu

## Summary

Toyoda decides to use Hibiki as a medium to play Shogi with. They enter a Shogi tournament, only to get wrecked by Kaneda Suekichi.

## Exercise Learned

The exercise focused on in this chapter is grip training via a wrist ball.

## Trivia

* The text in the chapter image reads, "**Hibiki's Steps**" (ヒビキの歩, *Hibiki no Ho*).
Jason Sgatham

* Anime
* Manga

**Jason Sgatham** (ジェイソン・スゲエサム, *Jeison Sugeesamu*; "*Jason Sgatham*") is Harnnold Dogegenchonegger's secretary.

## Appearance

Jason looks much like the Background Machos with an impressive musculature and a bald head, except that he has blue eyes and two distinct scars on his head, one on the right side of his head and one running over his left eye. Jason is almost always just wearing black Speedos, regardless of where he is.

Image Gallery

## Personality

Jason is a very enthusiastic individual, both for working out and in general. He has a perverted side, something which he bonds over with Deire Kutaro.

## Plot

After the Harnnold Classic bodybuilding contest, Jason came back to Japan on Harnnold Dogegenchonegger's orders to help Machio Naruzo with his training.

He one got stuck on a boat with Deire and nearly dies but is saved, (by a passing boat in the manga and by Harnnold in the anime).
Chapter 40

## Chapter Guide

**Fat-Burning** is the fortieth chapter of the manga *Dumbbell Nan-Kilo Moteru?*.

## Characters

* Gina Boyd
* Jason Sgatham
* Machio Naruzo
* Sakura Hibiki
* Soryuin Akemi
* Tachibana Satomi
* Uehara Ayaka

## Plot

With spring break in session, the girls go the gym and find it packed. After Machio asks them what they wanted to train, Hibiki emphatically mentions her abs, adding her confusion that she didn't have a flat stomach. Machio explains about fat covering them and then explains about cardio.

## Exercise Learned

The exercises focused on in this chapter are aerobic exercises.
Episode 10

## Episode Guide

**Do You Like Christmas?** is the tenth episode in the anime of Dumbbell Nan-Kilo Moteru?.

## Characters

* Aina Rumika
* Gina Boyd
* Jason Sgatham
* Machio Naruzo
* Sakura Hibiki
* Soryuin Akemi
* Tachibana Satomi
* Uehara Ayaka

## Summary

Hibiki, Akemi, Ayaka and Gina are hanging out together while the town is into the Christmas spirit. However, they become despondent when they realise that they don't have boyfriends. At the gym, Machio and Satomi try to cheer them up to no avail. Machio then tells everyone that a Christmas party will be held at the gym. While they're training, he instructs them to try to do some skull crushers. When Hibiki attempts it, the bar lands on her head.

At the Christmas party, the girls are enjoying themselves when Machio announces that the winner of the raffle contest will win two tickets to Tochigi Destiny Land. While Machio's posing, Akemi explains that it's actually a type of training. Afterwards, it's revealed that Satomi won. However, she can't go because she's too busy, and she gives the tickets to Akemi. When asked, Akemi reveals that she's going with Machio.

At Tochigi Destiny Land, Hibiki, Gina and Satomi follow Akemi and Machio around. When Hibiki and Gina catch up with them, Akemi and Machio reveal that they're entering a cosplay event. He also takes the time to talk about the incline bench press. Meanwhile, a separated Satomi runs into Aina while both of them are in cosplay, much to their chagrin.

## Machio's Muscle Lessons

### How to perform Skull Crushers

* Hold the bar with a closed grip (thumbs around the bar)
* Bend your elbows, bringing the bar towards your face.
* Extend back to the starting position.
* Using an EZ bar is recommended for people who have wrist problems.

### How to perform an Incline Bench Press

* Set the angle of the bench to between 30-45°.
* The rest is how you would set up for a normal bench press.

#### Effects

* Whereas the normal bench press trains the mid-chest area the most, the incline bench press trains the middle part of the upper chest.
Chapter 81

## Chapter Guide

**Pike Press** is the eighty-first chapter of the manga *Dumbbell Nan-Kilo Moteru?*.

## Characters

* Aina Rumika
* Gina Boyd
* Harnnold Dogegenchonegger
* Machio Naruzo
* Sakura Hibiki
* Soryuin Akemi
* Tachibana Satomi
* Uehara Ayaka

## Plot

Doge-chan is back in Japan! This time, filming a movie...at Koyo Girls' Academy! Hibiki and Ayaka ditch class and call an emergency movie-maniacs meeting to peep in on the filmshoot. Unfortunately, the site's off-limits and the windows are difficult to see into. Though the teachers notice the girls are gone and class resumes, Akemi notices them performing calisthenics as a means to get a better angle.

Eventually, the girls get discovered and the day comes to a close. But the next day leads to repercussions for their previous misdeeds for skipping class...

## Exercise Learned

The exercise focused on in this chapter is the **pike press**, which primarily trains the deltoids and triceps muscles, in the form of body-weight calisthenics exercises.

## Trivia

* The movie Doge-chan is filming is titled "True Side Raise." A parody on the 1994 Schwarzenegger film "True Lies".
* The sfx of "DOGEN GEN GE GEN" surrounding the restricted zone sign is a reference to the opening march of the Terminator 2: Judgement Day theme by Brad Fiedel.
* Tachibana-sensei, the world history teacher, is holding a class on what is supposed to be a reference to Ariq Böke of the 13th century Mongolian empire, though the chalkboard mentions the Japanese Pride MMA fighting group.
	+ The joke continues as Gina reads from their textbook about "Emperor" Fedor and his fight with Fujita in June 2003.
* Doge-chan's appearance in a Playboy bunny costume is a joke on Schwarzenegger's many over-the-top costumes in his action films that contrasted, humorously, with the gritty conflict on-screen such as in *Last Action Hero*, *Conan the Barbarian*, and *Jingle All the Way*.
* This chapter also adds a small call-back to Aina-sensei's past as a school-delinquent in her high-school years.
Chapter 80

## Chapter Guide

**French Press** is the eightieth chapter of the manga *Dumbbell Nan-Kilo Moteru?*.

## Characters

* Gina Boyd
* Harnnold Dogegenchonegger
* ***Hoshina Eimi***
* Sakura Hibiki
* Soryuin Akemi
* Uehara Ayaka

## Plot

Hibiki is called to a Koyo Girls' Academy student council meeting by the president, Akemi, for the first time (having been absent previously due to neglect). While at the unusually ornate meeting room along with the class representatives for the other classes, we are introduced to Akemi and the student council executives; vice president Hosina Eimi and an un-named silhouette who remains silent through the chapter. Eimi, however, shouts down her distrust and annoyance with Hibiki, revealing she is obsessed and fanatical with Akemi. Counter-intuitively to the extremely aggressive and loud speech pattern of Eimi, she however is too shy to reveal any of her feeling directly, satisfied with her role as merely an assistant.

During the course of the meeting, Akemi exercises while discussing common school topics. The meeting ends when Eimi reminds Akemi to express concern for the B-class action movie being shot on the Koyo campus grounds, and we see its star and director make way from the airport...

## Exercise Learned

The exercise focused on in this chapter is the French Press, which primarily trains the triceps muscles, to help increase upper-arm strength and tone.

## Trivia

* This is the first appearance of Hoshina Eimi in *Dumbbell Nan-Kilo Moteru?* Contrary to her extremely boisterous and intimidating presence, she is actually easily swayed, shy and introverted.
* When it is revealed that Hibiki was chosen as the class' rep by lottery, we come to know that their homeroom teacher Aina Rumika seems to select students' roles randomly, as with their Sports Day festival roles in chapter 13.
* The sfx surrounding Harnnold Dogegenchonegger as he walks through the airport is a reference to the opening march of the Terminator 2: Judgement Day theme by Brad Fiedel.
Chapter 4

## Chapter Guide

**Stretch** is the fourth chapter of the manga *Dumbbell Nan-Kilo Moteru?*.

## Characters

* Sakura Hibiki
* Soryuin Akemi

## Summary

Akemi calls on Hibiki to go the gym but Hibiki says she doesn't want to go as she is pain from the squats she did yesterday. Akemi suggests going to the public pool as swimming is a great type of exercise. Hibiki compliments on how Akemi has a great looking body to which she replies that she is satisfied but wants to look macho. Akemi tells Hibiki that you can tell a lot about a person based on their physique. Before entering the pool, Hibiki prepares to static stretch, but Akemi warns her that static stretches can increase the risk of injury and tells her to do dynamic stretches with her as they increases performance and reduce the likelihood of injury. While stretching Hibiki rips her swimsuit as it was too small.

## Exercise Learned

The exercise focused on in this chapter was stretching, in particular the benefits of dynamic stretching and why you shouldn't do static stretches before exercise.
Chapter 39

## Chapter Guide

**Punching Machine** is the thirty-ninth chapter of the manga *Dumbbell Nan-Kilo Moteru?*.

## Characters

* Aina Rumika
* Deire Kutaro
* Gina Boyd
* Kure Yakusha
* ***Murobuchi GozoMurobuchi Gozo*** (Blindfolded)
* Harnnold Dogegenchonegger
* Jason Sgatham
* Machio Naruzo
* Sakura Hibiki
* Soryuin Akemi
* Tachibana Satomi
* Uehara Ayaka
* Uehara Nana

## Plot

At the punching machine contest directed by Deire, Hibiki calms herself before completely destroying the machine with her punch, consequently winning the contest! Watching from America, Harnnold Dogegenchonegger tells an arrested Jason that Hibiki may be the masterpiece he was looking for.

## Exercise Learned

The focus of this chapter is muscle tension relaxation methods.

## Trivia

* KenganKengan matches is referenced by Jason at the start of the chapter ("*Grab a wish with a fist!!!!!*").

```
.

```
Chapter 59

## Chapter Guide

**Samurai Muscle Training** is the fifty-ninth chapter of the manga *Dumbbell Nan-Kilo Moteru?*.

## Characters

* Aina Rumika
* Deire Kutaro
* Gina Boyd
* Jason Sgatham
* Kure Yakusha
* Machio Naruzo
* Sakura Hibiki
* Soryuin Akemi
* Uehara Ayaka
* Tachibana Satomi
* Toyoda Tadakatsu

## Plot

With Tadakatsu joining Silverman Gym, he and Jason are humorously confused for each other, with no-one but Hibiki (and Deire) realising that Tadakatsu was a ghost!

## Exercise Learned

The exercises focused on in this chapter are samurai training practices, in particular, sword swinging.
Episode 7

## Episode Guide

**Want to Be an Idol?** is the seventh episode of the Dumbbell Nan-Kilo Moteru? anime.

## Characters

* ***Deire Kutaro***
* Gina Boyd
* Machio Naruzo
* Sakura Hibiki
* Soryuin Akemi
* Tachibana Satomi
* Uehara Ayaka

## Summary

At school, Hibiki tells Ayaka and Gina that she was surprised to find out the day before that Gina is staying with her. When asked where she learned Japanese from, Gina reveals that she learned from watching anime. She also reveals that she watched Jackie Chan movies in order to understand Japanese culture.

After school, Gina is shocked to find out that the gym is closed for the day. Hibiki decides to invite Akemi, Ayaka and Gina to her part-time job. Once they arrive there, she reveals that she works at her brother's yakiniku restaurant. After her break is over with, Hibiki complains about her gym and food expenses. Akemi then tells her that she can ask the school to cover her gym expenses since her sisterSoryuin Shion is the chairman.

The next day, Satomi is teaching the class when Gina realises that she's the famous cosplayer "Yuria Riko". Later that day, Gina hangs out with Satomi and suggests that they jog to Akihabara. When Satomi asks Gina why she wants to go there, she reveals that she wants to form an idol group!

At an idol audition, Deire Kutaro, the director, complains about how lacklustre and boring it is until Hibiki, Akemi, Ayaka, Satomi and Gina show up. Despite the fact that they have captivated the audience, which includes a moment where Satomi does a deadlift, they don't make the cut.

## Machio's Muscle Lessons

### How to do a Deadlift

* Squeeze your shoulder blades and straighten your back.
* Keep the centre of gravity in your glutes.
* Lift while keeping the back straight.

#### Effects

* A compound exercise, it trains a large variety of muscles.

### How to do Lateral Raises

* Hold a dumbbell or something of reasonable weight in each hand
* Spread your feet shoulder-width apart, and bend forward slightly.
* Slowly raise your arms horizontally.
* Make sure you avoid moving the shoulder blade.

## Notes & Trivia

* Sekibayashi JunSekibayashi Jun makes a cameo appearance.
Chapter 53

## Chapter Guide

**Shrugs** is the fifty-third chapter of the manga *Dumbbell Nan-Kilo Moteru?*.

## Characters

* Aina Rumika
* Gina Boyd
* Machio Naruzo
* Sakaguchi Mei
* Sakura Hibiki
* Soryuin Akemi
* Tachibana Satomi
* Uehara Ayaka
* Uehara Nana

## Plot

At Meat Island, on the beach, while Gina cooled off in the ocean, the girls get ready to do watermelon splitting, but Machio teaches them about shrugs instead. Just then, the Miss Meat Island contest is announced with the prize being protein and a muscle date with Mr Meat Island himself!

## Exercise Learned

The exercise focused on in this chapter are shrugs.
Chapter 37

## Chapter Guide

**Supplements** is the thirty-seventh chapter of the manga *Dumbbell Nan-Kilo Moteru?*.

## Characters

* Gina Boyd
* Jason Sgatham
* Machio Naruzo
* Sakura Hibiki
* Soryuin Akemi
* Tachibana Satomi
* Uehara Ayaka

## Plot

With Machio back from the USA, he finally receives his package full of protein supplements!

## Exercise Learned

The focus of this chapter are protein supplements.
Episode 4

## Episode Guide

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

## Characters

* Machio Naruzo
* ***Ozu Toshio***
* Sakura Hibiki
* Soryuin Akemi
* Tachibana Satomi
* Uehara Ayaka

## Summary

When Hibiki arrives at Silverman Gym, she notices that Akemi is staring at the training room. Machio explains to them that during prime time, there is an influx of regular and new members working out. Machio instructs Hibiki and Akemi to try the chest press machine. When prime time ends, Ayaka unexpectedly shows up and Hibiki thinks that she has left her gym. Ayaka reveals that her gym is taking in newer members and the Silverman Gym asked her to teach boxing.

The next day, the trio wants to work out at the gym, but it's closed. They then head to other places, but they're closed as well. Akemi suggests that they go to her house instead. Hibiki and Ayaka are stunned when see Akemi's mansion, who explains to them that she lives there with her sisterSoryuin Shion. Akemi then finds a training manual created by Ozu Toshio. Ayaka wants to try an exercise from the manual: dips. Later, Hibiki attempts to do an enhanced version of dips, but she inadvertently breaks the chairs they were doing them on and ends up apologising to Akemi.

For the rest of summer break, Hibiki, Akemi, Ayaka and Satomi decide to go to the beach. However, they see a sign that forbids swimming due to sharks. Akemi suggests that they should try burpees. This is then followed by Ayaka suggesting that they go beach running.

## Machio's Muscle Lessons

### How to use Chest Press Machine

#### Effects

* Isolated training of the chest muscles.

## Ozu Toshio's Lessons

### 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.

## Akemi's Lessons

### 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.
Episode 5

## Episode Guide

**What's Your Sports Day Event?** is the fifth episode of the Dumbbell Nan-Kilo Moteru? anime.

## Characters

* Aina Rumika
* Machio Naruzo
* Sakura Hibiki
* Soryuin Akemi
* Tachibana Satomi
* Uehara Ayaka

## Summary

At school, Aina-sensei tells the class to choose what events they want to do for Sports Day. The class ends up doing lots, with Hibiki ending up being part of the 400m relay. At the gym, Machio suggests that Hibiki, Akemi, Ayaka and Satomi should train their hamstrings by doing leg curls. Hibiki is passionate about doing the exercise when Satomi, Akemi and Ayaka notices that she has ripped her shorts in a very embarrassing area.

The next day, Hibiki, Akemi and Ayaka are walking to school when Hibiki complains about how sore she is due to the exercise. Later, the final event of Sports Day is the relay with Hibiki and Akemi serving as the anchors for their respective classes. While awaiting her turn, Hibiki remembers how Machio instructed her to try the Bicycle Crunch. When her turn finally comes, her classmate drops the baton. Picking it up, Hibiki continues the relay and finishes in second place behind Akemi. She is satisfied with her accomplishment until she receives the unfortunate news from Satomi that her class is disqualified because she illegally picked up the baton.

At the gym, Machio gives Hibiki, Akemi, Ayaka and Satomi raffle tickets as a way to celebrate the Silverman Gym being open for six months. Afterwards, they head to gym's sauna. While everyone is relaxing, Hibiki makes a bet to see who can stay in there the longest. In the end, Hibiki emerges as the winner. She then receives some T-shirts from the raffle.

## Machio's Muscle Lessons

### How to Use a Hamstring Curl Machine

* Tighten your butt.
* Gently flex your hips.
* Keep your torso flat without your stomach touching the seat.
* Slowly raise your leg up and down without lifting your hips.
* Bend your legs until the pad makes contact with your butt.

#### Effects

* Isolates and trains the hamstring muscles (semimembranosus, semitendinosus and biceps femoris).

### Bicycle Crunch

* Lying face-up with your hands folded behind your head.
* Lift up your head while also clenching your stomach.
* Then bend one knee and touch it to the opposite elbow.
* Alternate.

#### Effects

* Trains the entire core (including the rectus abdominis, the obliques and the iliopsoas).

## Notes & Trivia

* Burning fat in a sauna is a common misconception. Your weight decreases afterwards due to sweating out a lot of water.