HEALTH THE 15 M.PDF
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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.
5
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
O
Plik z chomika:
FX00
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