HEALTH THE 15 M.PDF

MALEGRAMS

FITNESS TIP OF THE MONTH

THE 15-MINUTE MUSCLE-BUILDER

UR FAVORITE piece of fitness equipment: the classic barbell. You can use it not only for jousting, but also to do this total-body

exercise from Mark Philippi, C.S.C.S., the strength coach at UNLV. Do six repetitions of each move without changing weights and

without rest. After you're finished, rest 1 minute and repeat (give yourself 2 minutes if you're a beginner). The benefit: Hard

work=hard muscle. Start with a 45-pound barbell. Too hard? Try some dumbbells.

I. Squat and press MUSCLES WORKED : entire body

Place the bar behind your head and rest it behind

your shoulders, holding it so that your elbows are

pointing down [A], Slowly sit back as you lower

yourself until your thighs are parallel to the floor

[B]. Pause, then press your heels into the floor,

push yourself back up to the starting position,

and use your upward momentum to drive the

bar over your head to do a shoulder press [C].

Lower the bar to the starting position and

repeat.

2. Good morning MUSCLES WORKED : lower back,

hamstrings From the same starting position as for

the squat and press [A], bend forward at the

waist by moving your hips backward while your

back remains slightly arched and your knees

slightly bent. Lower your chest; your back should

go no farther than parallel to the floor [B]. Return

to the starting position.

3. Bent-over row MUSCLES WORKED : upper back

Hold the bar with an overhand grip, hands

slightly wider than shoulder-width apart. Bend

your knees, then bend at your waist, holding the

bar at arm's length. Keep your back flat

throughout the movement [A]. Bend your

elbows to pull the bar to your chest [B]. Pause,

then return to the starting position.

4, Upright row MUSCLES WORKED : shoulders

Grab the bar with an overhand grip with

your hands slightly wider than

shoulder-width apart. Rest the bar at arm's

length on the front of your thighs [A]. Keep

the bar close to your body and pull the

weight up to your lower chest, keeping your

elbows above the bar [B]. Pause, then

return to the starting position.

5. Biceps curl MUSCLES WORKED :

duh, biceps Hold the bar with an

underhand grip, your hands

shoulder-width apart [A]. Keep

your elbows close to your sides and

curl the weight toward your chest

[B]. Pause at the top of the

movement, then return to the

starting position.

www.menshealth.com

MEN'S HEALTH 38 MAY 2001

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