Kami Akuma knew, whether you're a genin or a chunin, the 5k runner is always the prized shinobi so a hard-core marathoner is needed, and the long run is the key to any successful training program. But knowing when to schedule your long runs, how vigorous to make those runs, and the best way to recover from your training can often confuse the distance runner in the midst of their training. So Kami Akuma tried seven knew things, that were taught to him by his father, and hit happened to be the Akuma family training secret in order to make the most of the long-run training—Akuma was planning to run his best today as if it was some kind of race day. In order for this long run to be successful, Akuma needed to do one thing first and it happened to be the most important thing; and that is. . . To get started.

Akuma ran out of his house as soon as he woke up in order to do his traditional morning run, but this time he wanted to run for a longer period of time, 5k to be exact, since this was a training to get Kami Akuma into a whole another level with special jounin and thus ANBU special operative. Akuma ran, and said to himself while running. "Don't think about the long run itself; focus instead on simply getting ready for a run. After all, getting ready to run is easy—the concept of running 18 miles is much harder and not easy at all. In order to do a run all you need is your shoes, your gear and maybe a watch. [Akuma paused, checked if he had everything in order and soon said] Done." By breaking the longer run down into "just another one of his morning runs," he is effectively removing the mental obstacle that is running 18 miles. And once Kami AKuma got his momentum going it was much easier to carry that attitude and behavior the necessary distance. Akuma has his second advice for his long run that the AKuma family followed, and this advice was simple. To make the long run shorter than it has to be. If a shinobi is gunning for a faster 5K, his long run will likely last an hour; marathoners and thus the Akuma family should build up to three hours. Run longer than that, and the physiological gains are outweighed by the stress put on the body. AKuma then began to think about him and his run as he ran through the village of Sunagakure, dashing through the streets. "If I keep a consistent run at the proper pace for two to three hours, and tapered adequately, I will safely complete this 5k in about 26.2 min at top speed with techniques amplifying my speed of course. The long began to be a true task, so Kami Akuma decided to rest in certain periods of the day. Choosing this order running as followed: two hours, two and a half hours, three hours, two hours, two and a half hours, and three hours. Akuma noticed that with all of these resting periods, his effort increases as he can even run up a hill, even if it reduces his pace, knowing that at the other end of the road, in a certain amount of time, he will have the adequate amount of rest.

Something else taught to the Akuma family at a young age, is that sugar is not a shinobis friend. Sports drinks and other on – the - run fueling products were originally invented to supplement a shinobis energy intake. But the AKuma family knows that the human body can only take in so much energy in the form of sugar, and when that level is exceeded for any odd reason, it causes nausea and stomach upsets, and while running or while in combat, those weaknesses can very well be the end of a shinobi who is not watch - full of himself. The idea is not to replace the energy lost while running but to only replenish some of what is lost. The Akuma family is taught, that if a shinobi is in the lighter side, they should lean toward the lower end of the range and vice versa. The shinobi should practice this in training to identify water and have it agree with their system. But most importantly of all, avoid mixing a sports drink with clear uncut water, because all of these sports drinks and other on – the - run fueling products are designed with an incredible amount of percentage in sugar concentration. If they mix sports drinks with clear uncut water, this increases that concentration level and a shinobi will develop what the Akuma family likes to call, “sugar belly.” A shinobi can also develop this condition if they take in too much sugar during a run, fight, or any other high level movement activity. So Akuma decided to keep his track along the way, and he developed a recipe that worked for him. Having a surplus of water with him as he went off on this grand training experience. Akuma had a back - bag in the literal since filled with bottles of water. And the weight added on to the training in order to make it more of a hardcore training. Kami ran as fast as he could around the village, everyone once again noticing the yellow flash of sunagakure running in an instant. His reputation as the fastest shinobi in Suna is rising, and those that believe he is not the fastest, still suggest that when he becomes of age, that he will easily exceed those that he is competing with now. Akuma is just 13, and right now has the speed of a Sage shinobi. The sage position is rare and non – existent in Sunagakure since we haven’t had any power – house type of shinobi in so long, so Akuma is u there is speed with only about a few other veteran shinobi.

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Kami Akuma had his water with him and that was against another one of his tips. To drink water, and lots of ater at that. Akuma ran and ran as he began to speak to himself while running. "No matter how slow you go or how much you drink, your body will be dehydrated after a long run. And when you're dehydrated, your heart is pumping sludge, though you may not feel it until the middle of your next hard work out. So drink copiously way beyond thirst.” After saying that, Akuma reached behind of his bag and he began to down a 2-quart bottle of water as soon as he grabbed it, and another one within the hour. It is surely a good rule to drink one quart of water for every half-hour of running, and that is the AKuma family way and his been the Akuma family way for quite some time now. Akuma was drinking without even looking at where he ran and almost tripped as he stepped over a rock that disturbed his footsteps. Kami Akuma then grabbed his bottle and got a better grip on it as he ran his fastest and even sped up a little more beyond that. Kami is surely having fun and not even thinking about how long of a run this is going to end up being. A long - run training tip number 5 is the most basic for all of the Akuma family and it is the one that we all take to heart, to push yourself. Akuma then began to speak as he ran once again, this speaking while running is a ritual that Kami AKuma does in order not to think about the running, especially this long distance running. Kami said to himself, "Hard workouts serve to calibrate the anticipation mechanism. Hard workouts expose your body to fatigue in ways that are similar to how marathons do, so they teach your body how fast and how far you can go before fatigue will occur. . . So work Kami. Work hard in order to over exceed even your own potential.”

This internalized feel for his very own limits will help Kami Akuma pace himself more effectively on this 5k run. Akuma then looked to see how far he has gotten, it isn’t easy to tell because he doesn’t have one of those tracking mechanisms but luckily Akuma is running in his own village so he knows exactly how far he has ran while seeing the building around where he is running. Here are three peak long turm, or better yet long range running workout formats that the Akuma family recommends: A Long, Hard Run will keep the category one sucker away. The 1st mile will in no doubt be the easy one, but it won’t feel like the easiest to deal with. In 20 miles with a running pace of 20-30 seconds per miles seemed more than increadible and so it was if it wasn’t for the techniques that Akuma is capable of using, making him run faster than lightning. The speed of a sannin, and for a chunin to produce such speed. It is more than incredible. Kami AKuma wanted to keep his long – range - pace Run at a balanced level, so even the first mile matched the 2nd and 3rd. Another mile came easy as soon as Kami Akuma thought of himself as almost finishing this whole 5k run. This is a good feeling. Kami AKuma checked once again, looking around and he noticed that he has been running 14 miles at a regular pace easily. With no effort to the workout. A Pre - fatigued Time Trial was in order. A pre – fatigued time trial is an Akuma family secret to working past your limit. The secret is simple, and the shinobi while working out, should rest just min. or even sec. before one gets tired or better yet fatigued. This will give another boost of energy just to give more time to run, or workout and finish whatever training one was doing. Another 10 miles came easy, and Kami Akuma noticed that he was running at an incredible pace, without any distraction or interruption. This is perfect. Kami Akuma began to run urther than he even wanted to run, he noticed that he was reaching the 5k limit and noticed that he wanted to double up as early as getting there. Kami Akuma then though, 10K is the maximum effort of training that he is trying to do.

The last of the Akuma family training tip goes hand in hand with the Pre - fatigued Time Trial, as a shinobi is supposed to always train and or fight, and always leave something in the tank. Akuma again began speaking himself in order to not think about his long run and all the steps he has been taking this far. "Follow the 90 percent rule. When doing quality workouts (hill repeats, tempo runs, intervals, long runs), push yourself, but always leave something left in the tank. Think about pushing yourself up to about 90 percent of your maximum effort, but never give push it to maximum effort. "After finishing a quality workout, any and all member that worked out should feel tired. Kami Akuma should feel like he worked hard, but he should also feel like he could have done a little more. This is more than a good feeling, it isn’t something that he is beating himself up about. Which he honestly thought, was going to be the case. Kami again began to talk to himself in order to black out and finish his long run. "Knowing that you've worked hard (close to maximum effort), but not crawling away from the workout and needing three days to recover will greatly benefit you in the long run. Doing every quality workout at maximum effort is an injury waiting to happen. Just knowing that you have that "extra" in you can really help you beat mental and physical fatigue later in a fight. Intervals." Kami Akuma was almost done with his long run, so he began to think about rescheduling another training. What day is best for another long run? Saturday is a popular choice, and for good reasons. It's when he and most other shinobi in the village of sunagakure no sato, have the most free time. Most training fall on the weekends, so why not set the body clock ahead of time? Akuma quickly thought.” I’ll do my long runs on Saturday or Sunday depending on what day Kami Akuma will feel like is right. 'If possible, I'll even run at the same time of day as the end or even the beginning of a fight or even today, after this long run."

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Akuma was tired of running. He has been running for far too long and went too long of a distance in order to not be tired of it. It was incredible enough that a chunin can endure such harsh training, but it is part of being in the Akuma family. Now that Kami Akuma is done with running, he was hoping to begin on something new. Something loke, and similar to running yet different in all of its forms. Swimming then came to mind. Swimming is an incredible sport and especially training method. With swimming, one trains our whole body and Akuma needs to train his whole body since he is a taijutsu specialist. Kami Akuma decided to want to still do some speed – style trainings, still of course in the swimming form. Kami Akuma reached the Akuma family gyms pool and got ready to swim. Before swimming of course, he noticed that on a poster there was rules and regulations to being in the pool, while onto the side of the rules and regulation was a list of tips. The first tip said, “One of the biggest misconceptions about swimming speed is that in order to swim faster you have to move your arms faster. "He who pulls the most water wins, not the one who moves their arms through the water like a windmill." In fact, windmill arms won't get you to the other end of the pool faster; they'll get you there more exhausted. There are hundreds of ways to improve your stroke and learn how to swim faster. But you should start by streamlining your body, getting a good hold on the water, and practicing these often-overlooked techniques. Kami took the whole first tip to heart. Knowing that he doesn’t have water as an elemental special, he is surely a slow swimmer and in fact, he is a windmill swimmer himself. Getting tired before getting further more often than not. The second tip that was asked to follow was in bold, KEEP YOUR KICK SHALLOW "You don't need to kick hard or fast." You just need to kick effectively. That means allowing your feet to point like a ballerina and letting them break the surface of the water. Kicking too far under water just creates drag. This was also information taken and put into the memory bank of his large estate of eideticism. Akuma was intrigued by these laws and tips, knowing that he has a mind that is similar to a sponge that will absorb absolutely everything it comes into contact with, reading these rules and tipes will make AKuma one of the fastest swimmers alongside being one of the fastest runners of Sunagakure. There isn’t many water in the deserts of Sunagakure no sat, so there isn’t a lot of swimmers, nevertheless, there is such a thing as water release shinobis in Sunagakure no sato and Akuma Kami is going to try to by a faster swimmer than all of them. Although this might not happen, it is just a little proof of Kami Akuma competitive spirit and how he competes to become the strongest shinobi to be produced out of sunagakure no sato.

Akume then went on to test the tips, rules and regulations himself as a theory: Kami AKuma jumped into the pool and often athletically kicked with his feet at a 90-degree angle to his shins. Sometimes, Kami Akuma even got the courage to move backward in the pool. When Kami Akuma points his feet and breaks the water, he knows where the surface of the water is and can keep the kick where it should be. So with that information he decided to straighten his knees. If his kick still wasn’t getting him anywhere, he knew that he may be kicking from his knees. In other words, Kami AKuma may be bending them too much so they flail instead of helping him power forward. One way Akuma Kami tested to see if he was truly guilty of this foul play is that he turned over on his back and kicked his way down the pool. If Kami Akuma saw his knees break the surface of the water, then he knew that he is not kicking right," The remedy to this foul play in swimming in simple: “Put on a pair of fins,” Well it isn’t as simple as one would want it to believe. But with a pair of fins, one would have advantages swimming that a shinobi wouldn’t if he didn’t. They extend the shinobis whole leg like a mermaid and prevents the shinobis from kicking from their knees. After a shinobi does this, even if it’s a few sets with fins, then to do a few sets in which the shinobi tries to mimic the movement without them.

Akuma knew very well the secret to swimming fast, and that secret is “to vary your pace.” Doing a set, like 10 x 100m, and holding the same pace for the whole set just makes a shinobi good at holding the same pace. When a shinobi is in a battle, there is no doubt that their heart rate is going to spike, so they might as well train for it. In a battle against another shinobi, a ninja typically goes a little fast at the beginning, settles in in the middle, and then gets faster at the end. This is all about keeping up you’re your pace. It is because of this that Akuma is swimming nearly without thought as he let his body do the moving while surfing by the pool. One of Kami Akuma's favorite ways to train the body is to process these spikes in heart rate that one gets when in a battle, or otherwise known as “adrenaline rush.” is with swim - ups. The rules to swim – up is simple, “Simply swim to the edge of the pool, push yourself up on to the deck, stand up, then jump back in and do the next set.” And if a shinobi ever decided to want to do more, they can step up their swim workouts with a pace clock. Like that one can keep total order of the whole training. Set up a limit, and even exceed it if one wishes too. Which is bvious what Kami AKuma is going to do. He always works as hard as he can, and after that, he works just a little bit harder than that. Kami AKuma knew though while swimming, that all times, he should check his head position. For about every inch of lift Kami Akuma has got on his very own head, he is going to get almost a foot of sinking in his feet. That pulled his hips down and created drag, which slowed him down for just a little while. So Kami Akuma knew that there was only one way to change this. One of the most effective ways to change a shinobis swim speed is to change the head position. Akuma has been knowing this since he was young. It even came to a point where he didn’t believe it. So he tested it himself. Kami Akuma started with his eyes looking straight down at the pool and his arms straight out in front of him. Akuma Kami then saw what happened when he lifted his head inch by inch. He continuously sped up. Akuma wanted more Kicking Drills for Better Body Position. By doing these kicking drilles, Kami Akumas legs will surely be stronger than they were before by a ton. So Kami AKuma decided to swim just slightly better than he was just secants ago. Kami AKuma decided to pull the water rather than push it when swimming. This slick way of moving across water really changed the whole momentum of the water waves. Lots of people give up halfway through the stroke, but not Kami Akuma, he is from the AKuma family, and he is cut out of a different cloth. As soon as Kami Akuma reached his belly button, that's when he began to push the water behind him. If Kami AKumas stroke tends to fade out halfway through, Kami AKuma remembered an old friend that recommends “brushing you thumbs against your thighs.” Akuma still wanted more. He has already become efficient, and to he wanted to become more efficient by finishing his stroke. So he tested himself once again like he did in the past. Akuma Kami knew, that if he wanted to figure out if something works, like a certain training, or a certain method, swim 6 x 100 m normally. Then make an adjustment and do another 6 x 100 m," Akuma Kami decided to get the time and heart rate on each 100 m. If he swam faster and his heart rate stayed the same, it worked. If your time gets faster and your heart rate goes up, that's still OK. But if your time gets slower, and your heart rate goes up, that change doesn't work for you. Akuma Kami began to get proony, and he was already done with all of this. But he still wanted more, Akuma decided to get out of the pool and train somewhere else. This is becoming a more than interesting training session.

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Kami AKuma got out of the water and now it was time to run once again. It didn’t take long for Kami to miss the land. After – all, his nature affinity is coincidently earth, which he must run on and air, which he much cut through while running. This is all the life of Akuma Kami, God has chosen a life for him and given him the gifts that the young shinobi possess for a reason. Or at least that is what Akuma liked to believe, since his family was more than perfect and his village is and has been good to him thus far. The least Akuma Kami can do to repay those he wants to say thanks too, is work. . . work . . . and work some more. Akuma began running right after getting out of the pool, almost forgetting his clothes until he had to turn around and pick them up again. Akuma tried to run while remembering the 12 best Strength - Training Exercises for Runners. This section of the AKuma exercise program provides a strength training program that targets those muscles and movements most important in improving your running performance. These routines are not designed to turn you into the incredible hulk. The idea is to increase the strength of an Akuma clan member that wants to focus on his speed, to the point at which their body can handle the stresses of running without getting hurt. It is because of this that the speed focused Akuma clan members are always more than perfect human specimens, they are always fit, as they get a little firmer in the abs, hips and buns for the females. In addition to injury prevention, strength training helps round out the overall fitness program that the Akuma family elders assign to the youth. Here are a few of the other benefits of working out in the Akuma family programs, Maintain [for those speed proficient taijutsu family members] and increase [for those strength proficient family members] muscle mass, add interest and maintain motivation, to become a better shinobi overall, both athletically and mentally while best of all, meet more family members. Since all of the AKuma clan is forced to train in order to keep up with their K – K – G, they always ted to meet and have their best and most social moments while training in the Akuma Family Gym.

Maintaining muscle mass is essential for the speedster, and this is why Akuma is running and still running while thinking about all of these different aspects of the Akuma family. Like he said before, this is a method used by him in order to forget about his run. When Akuma speaks to himself, he seems to loose track of time and always run ahead of himself; which he liked by the way. An increase in muscle mass is also essential, but for those who are strength proficient. Akuma does not focus on bulking up, and it is surely because of this that he enjoys to run, even after lifting weights. . . or swimming like it was obviously seen just now. Akuma considers himself a scientist, even though he is not fully informed in the field of science. But even he knows that researchers know that one part of aging is the loss of muscle. A little resistance training can help maintain your vital muscle mass. In other words, use it or lose it. With this knowledge in mind, Kami AKuma knows that if the AKuma family keeps working out like this, they might even become immortal; in other words, they use their body so much that it will be impossible or nearly impossible to lose it. Maybe this is the AKuma family holy grail, and this is why the Akuma family elders want our incoming generation to train even harder than the past.

Adding interest and maintaining motivation must be the upmost important thing that the Akuma elders have taught their youth. Strength training also adds variety and interest to the speedsters exercise program. A little change of routine will help keep Kami motivated. So he began to run, taking long steps. He stretched his legs as he ran in order to cover more ground with every step, and this caused for him to get a lot further in a shorter amount of time. This is a shortcut built for the kings, Akuma thought jokingly as he swiftly ran 10 meters easily in a matter of sec. Akuma wants to become great, like he said before, he wants to be great mentally and physically. This is a hard feet, but for someone with the training ethics that Kami Akuma and the rest of the Akuma clan is born with, this hard feet can very well become a moderate challenge. Kami Akuma is working to become a better athlete overall, and like this, he will win in the Akuma Family Olympic games every year. It is incredible, but Akuma really believes himself to be the best shinobi, whether it is ignorance, cockiness or plain old calculating the inevitable, Kami believes this. This is not to say that he is the strongest, nor the fastest, or even the most powerful, but still, nevertheless, he believes he is the best. By strategizing and utilizing his team, Kami AKuma believes that he can survive any battle. And shinobi fights are all about survival. It doesn’t matter who theoretically wins or loses by beating the enemy to a pulp, as long as you walk out alive, then you are a victor. That is the philosophy in which Kami AKuma prays before battle. Because of this, he has become a near expert at evading techniques. Using his speed and taijutsu skills in order to maneuver better around grounds. Akuma used this type of running while training. Running around Sunagakure while jumping on the building of the village. Akuma ran far and he was already getting too far for the gym to have been noticed by sight. But Kami Akuma didn’t care, as he kept on running with free – will guiding every which way he went.

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Kami AKuma knew that strength training can help him become a better total all - around powerful shinobi. The training will improve balance and coordination while in combat. The training will also be teaching discipline. By Kami Akuma building his running muscles, and those other muscles that support them, and by following the other guidelines in his goal setting, eating nutrition and while stretching before a work out or any other type of athletic event – he will start to become a "total shinobi," not just an athletic one. And to for his definition of a “total shinobi,” Kami Akuma will have to say, one that can compete with the most powerful of all of the K – k – G, without having themselves a special dojutsu or ability like the wood – style. Kami Akuma is a normal man, a normal shinobi mind you. And his dream is to compete in the big leagues and find out what all this talk about bloodline is all about. He has never personally fought anybody with a unique bloodline except for the Karisuma clan and their ocular dojutsu. But never anything like the legendary sharingan. Kami is prepared though as he is training to become the perfect shinobi. One that cannot lose a fight, even if it is against a shinobi with a unique bloodline. As Akuma ran, he began to see a new side of Sunagakure. That is how far he was running. Akuma began to meet more and new people in the places he went. Seeing new faces. It isn’t a surprise though that Kami Akuma hasn’t visited every inch of Sunagakure because of how vast it is of a village.

Going to the Akuma family gym to work out is an ideal way to meet people who share your interest, but they are just family, and when you run around the village like Kami Akuma has today, you will know that meeting people is something that happens when you are outside. It's a great place to get new fitness ideas and news especially when you are running around the village seeing new things you can make obstacles and seeing events unfold right before his eyes. Kami AKuma was having a blast as he ran around the Sunagakure no sato downtown area. Reaching this area about 10 minutes ago. While in downtown, Kami AKuma decided to do Twelve Exercises. Each exercise will complement what the end goal is. Knowing Akumas work ethic, he will be working all day and all night with this if he has to, just to finish his 12 routines. So soon enough, Kami AKuma began with Exercise # 1: and he called it “Towel Crunch,” and the body part that it is supposed to work on is the Feet. This exercise will strengthen your feet; but only because they withstand 2-3 times of the human body weight with each running step. So the stronger a shinobis feet are, the better! So Kami Akuma laid a small towel out on the floor where he was proudly standing. Then he went and grabbed a rock, but he only did it so he can sit on that rock with his toes just over the edge of the towel. Kami Akuma soon began to pull the towel toward him using his toes. And when he can no longer pull anymore towel under his toes, he then began to spread the towel out again and then repeated. Once the towel crunch started to get too easy, Kami Akuma just added some weight (smaller rocks, similar to the one he sat on) to the end of the towel for more resistance.

Exercises # 2 & # 3 are put together because they work out similar body parts, and the exercises are called the Straight Leg Raises and the Bent Leg Raises. The Body part both these workouts improve, are the Calves. Like the feet, the calves are very involved in running. That's why it's so important to keep them strong and flexible. In these two exercises, Akuma set up in a certain positions. One with his knee straight and one with his knee slightly bent, focused on lowering his heel as far as possible then rising up as high as possible. Once Kami Akuma did about 30-50 repetitions or more of these, he was thinking that he can add some additional weight. Kami decided to add the rock he sat on. It was a big rock, actually, a huge rock to be exact, but Akuma knew that he needed to over work himself in order to really get the power he wants. Exercise # 4 is a lot easier than the other exercises, to Kamis thought. It was called, Bed Pulls. Bed Pulls work on a specific body part, and that body part is the Shins. Shin splints is one of the most common running injuries for beginners. The muscles on the front and side of the legs just aren't ready for all the work. This specific and simple exercise will prepare them for running. So Kami Akuma began to hang just the ball of his foot off the rock he was just sitting on just a sec. ago and he pulled his foot toward his shin. The rock provided with just the right amount of resistance. Focus on slowly releasing the rock. This helps train the muscles for the action they take during running - namely lowering the foot slowly to keep it from slapping the ground. It is a unique and simple exercise that Akuma knew everyone does and has done, but he believes they should do more often. Kami did this and worked himself until he thought he couldn’t no more, and even after that, he knew that he had to do just a few more. Kami Akuma was focused in trying to get in shin in shape in order to outrun the world when he becomes of age, so speed trainings are aspects of things that Kami Akuma takes very seriously. This is an interesting training, and Kami Akuma knew that he was going to benefit greatly in the outcome, especially now that he feels more than half way there and a lot stronger physically wise. And as long as his body can keep up, his taijutsu will surely increase in no time.

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The next exercise Kami Akuma plans on doing is Exercise # 5. And exercise number 5 worksout a certain part of the body like all other work outs, and the exercise is called, Knee Extensions. The body part that this work out focuses on is called the Quadriceps. The quadriceps are the muscles on the front of the thigh and they are extremely critical to a shinobis long and fast run running. Not only do they help absorb the impact and propel you down the road, they also stabilize the knee. For a shinobi, keeping their "quads" strong will help them avoid knee problems and other ailments related to the legs. Kami Akuma began with his knee bent slightly - less than 90 degrees. He then straighten his legs to move the weight and he continued until his legs were fully extended. After that, Kami Akuma then slowly lowered the weight back to the starting position. If Kami Akumas knees, not his thighs, feel any discomfort, then he knew what he had to do, and he had to decrease the weight and reduce the range of motion. The range of motion, to Kami Akumas definition right now is “how far you flex or extend your leg.” If this is the case and it was to happen, the Kami Akuma knew that he had to experiment with the workout in order to find a pain - free range. Although Akuma was doing the work out perfectly, as nothing was in pain unless it needed to be. Since all workout because a small amount of pain, but as that saying goes, “No pain no gain.” After this exercise, Kami AKuma decided to go with a new one. This time he is going to be on Exercise # 6. Exercise number six like all the other workout has a main body - part to focus on and the name of this work – out is Leg Curls. The leg curls is a common work – out done by nearly all shinobis and especially all runners. The body part this exercise works on is the Hamstrings. The hamstrings are the muscles on the back of the thigh, and are also important for a shinobis running. They need to be strong and flexible. Akuma decided to lie face up on a personalized custom made leg curl machine. That Akuma build by placing a rock on his feet while laying on his back. A pretty barbaric version but it works nonetheless, and Kami also grabbed some branches to act as a handle in order to gather and gain support while curling the heavy weighted rock. Kami AKuma the decided to slip his feet under the rock and lift it on top of him, while also holding onto the handles. Kami Akuma first began with his legs straight, then he pulled his toes toward his pelvis to then lift the weight. Akuma pulled the weights only to the point where he couldn’t no more, then he will begin to rise the weight off of him once again. Akuma knows he doesn’t have to touch his pelvis with his toes, so he doesn’t need to pull the heavy rock down that far lower than it had to be. Then Akuma repeated the process as he then lowered the weight slowly to pick it up again.

The next exercise in Kami Akumas to – do – list is the # 7 exercise. This exercise is one of Kami Akumas favorite exercises, and the exercise is called, Lunges. Lunges, like all the other exercises before it work and a specific body part, and although these body – parts are a little odd, they are still needed in order to have a perfect body. The number seven exercise works on the Buttocks & the Hamstrings alike. Kami Akuma started by taking a good size step forward with one leg. The front leg should be bent so that Kami Akuma has his knee directly over his own ankle and forming a 90-degree angle. Kami Akuma knew though that his rear leg should be straight, so he checked and as he knew, it was. Akuma Kami then returned to a standing position by pushing backward with the heel of his forward leg. If Kami Akuma was doing it right, he should feel the exercise in the buttocks and backs of legs, which he apparently was doing everything right since that is exactly where he felt it. AKuma then began to repeat with the other leg and he did this a few times until he was fully satisfied with the results. It was only until he did it about the 4th or 6th time that he truly noticed the work out taking its effect. Akuma liked its result so he took a large drink of water and chugged it, so that he can start with his other exercise. Kami Akuma knew he was nearing his end, so he took this small period to rest a little. He has been working out non – stop for hours now and god knows how much this young chunin is able to take now. So Akuma stayed sitting for about 30 minutes, just enjoying his time around the village. It was a nice sight indeed, and as soon as the 30 minutes were up, Kami knew exactly what he needed to do and so he started on it in a hurry.

Exercise # 8 is a universal exercise, meaning everyone in the shinobi world does this. Speed, strength and even the ones that don’t focus on taijutsu do what is called, Crunches. Crunches have be known to work on your body for some time now, it has obviously been a workout that has been around for as long as humans have been aware enough to work out in order to stay fit. The body part that exercise # 7 works on is the Abdominals. A shinobis trunk is the major power source for his running. If a shinobis "core" isn't strong and stable, then he can easily risk injury while in battle with an enemy. Kami began this workout by laying on his back with his knees bent. Kami Akuma then crossed his arms over his chest, then he began to “crunch” his chest towards his knees without straining his neck. Akuma knew that the universal code for a perfect crunch is about a 45 – degree angle, and thus this is what he strives for every time he pushed up from the ground. Akuma knew that his lower back should remain on the floor, so he kept it that way in order to keep his 45 – degree angle. Kami Akum aalso knew a secret to the exercise # 7 in order to make it more efficient and work better than it would if one was to do it normally, and the secret is simple. To focus on tightening the abdominal muscles. So every time Akuma was going up with a crunch, Kami focus a lot of his flexing ability toward his abdomen, creating a lot of tension and thus stressing his muscles THAT much more in order to make it a better work – out. These were hard crunches, but Kami knew that to be a perfect shinobi, one had to work up to their limit and after that work a little harder. This is the Akuma family secret, and it is the secret that Akuma takes very seriously. This is turning into a good workout indeed.

WC 7000/9000