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Mens Health BEST EXERCISES

Mens Health BEST EXERCISES

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Published by: vbp82 on Feb 22, 2008
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08/20/2013

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 We ve as ked  t he e xper ts,  we ve done  t he researc h, no w  we ve crac ked t he code. Gen t lemen,  we presen t t he  u l tima te e xercises for  yo ura bs,s ho u lders,c hes t, legs, armsand bac k. I ts  t he mo t her of a l l  wor ko u ts
W
hat do yousuppose goes onat
Men’s Health 
Towers?Youprobablyimaginethat we’re all gently bouncing around ona combination ofSwissballs andcreatine-laced green tea, exchangingemails about the latest cable-fly techniques and how much we can benchthese days. We’re sorry to shatter theallusionbut no, normally we don’t doanything of the sort.This month,however, we havereverted to stereotypetobring you the definitive exerciseregimefor total bodyfitness.Look again at the headline above.That’sright: the best damn exerciseseverinvented.(Bounce,bounce).Wemeanit.(Sip, sip).A hell of a claim,isn’tit?(Mmmm…Creatine!)Well,we’re so stacked after working all thisout, we dare you to argue.Butif you canincorporate these exercisesinto yourtraining, we guarantee you’ll agree.Your challenge, should you choose toacceptit,is this:for one month, assigna muscle group to each day of the weekMonday-Saturday and do a 45-minutework-out, as we’veindicated.Stick to it,graduallybuilding the intensity, and by the time the nextissue of 
Men’s Health 
comes out, we can safely say that you’llbein dramaticallybetter shape. Writeto us atwww.menshealth.co.uk/bestexercisesand let us know how youget on withfollowing the routine andgettingresults.
 P ho togra p h y  A drian  Wein brec h t  Words  Ra y  K  lerc k,  Dan  Roo k wood
MEN’S HEALTH
JUNE2006172
 T H E  B E S T
 T hese are
 D A  M N  E X E RC I S E S
 E V E R  I N V E N T E D
 YYePG.Proudly.Presents,.Thx.For.Support!
 
Our chosen abs expert is Paul Collins, author of 
How To LoseYour Love Handles
.Here are Collinsgems
 Abs
TOTAL MUSCLE
1
The move
Abdominalbracing
Muscles worked
Abs,TVA
How to do it
Get on your knees,bwoy.Draw yourbellybuttoninwards towardsyour spine while keeping yourbackstraight.“Locking up the transverseabdominals(TVA)”, as it’s termedinfancy academicjournals.Take deep breathsthrough your nose and out your mouth,holding the position.Repeatfive times.
What does it do?
Helpsbuild core stability,improve posture and preventbackache.Andjustifies all that posingin the mirror.
2
The move
Hanging knee raise
Muscles worked
Lower abs
How to do it
Hangfrom a pull-upbarwith an overhand grip, arms shoulder-widthapart.Withfeet together, use yourabdominal muscles to raise yourfeetin anarc, until they’rein line with your hands.Pause at the top of the movement andslowly lower yourfeet.Do two sets of10reps.As you get good at it, hook a lightdumb-bellbetween your ankles. Ouch.
What does it do?
Forces the lower absintodefinition.It also helps stabilise yourpelvis,reducing the risk of hip-knackinlater life.You’ll save the NHS thousands.Not that the NHS will existby then. Politicalcommentary 
and 
abs advice?You don’tget this on JadeGoody’s workoutDVD.
3
The move
Lateralfly 
Muscles worked
Obliques– themuscles either side of your sixpack
How to do it
Lie on yourright side and propup your upperbody on yourright elbow withyourforearm on the ground.Withfeettogether, lift your pelvis to create a straightlinefromfeet to head. Raise a weightinyour left hand untilit’s parallel to yourshoulders.Pause then lower.Alternate onthe other side with sets of10reps, addingweight as the month goes on.
What does it do?
Gives you a balancedcentre of gravity, which means you won’tfallinto that old biddy when the bus lurches.
4
The move
Body dish
Muscles worked
TVA and obliques
How to do it
Assume the ArjenRobben position: lie on yourback, armsand legs stretched out. Lock up the TVA.With hands together and feet together,bringyour arms and legs towards each other.Pause when both are about35 degreesfrom the floor.No need for a protractor,the painbarometer will do. Release to thestart positionbut don’t let your hands orfeet touch the floor.Do sets of10reps.
What does it do?
As well as being a meandancefloor move, this conditions yourupper and lowerbody to work as a unit,improving co-ordination and reducing therisk of hurting your spine.
   H   O   W   T   O   L   O   S   E   Y   O   U   R   L   O   V   E   H   A   N   D   L   E   S
     I     S     A     V     A     I     L     A     B     L     E     O     N     W     W     W .     T     H     E     B     O     D     Y     D     O     C     T     O     R .     C     O     M
 YYePG.Proudly.Presents,.Thx.For.Support!
 
 1
The move
Shrug
Muscles worked
Trapezius
How to do it
Stand with your feetshoulder-width apart holding a dumb-bellin each hand. Keep your back straightand raise your shoulders as high towardsyour ears as possible, like you’rea disgusted José Mourinho demonstrably remonstrating with the fourth official.An overcoat and down-turned poutingmouth are both optional. Pause at thetop of the movement and tense your neckmuscles. Then slowly lower the weightsback to the start position.
What does it do?
Gets you fined by theFA. And it stops you getting neck-knack by strengthening the muscles leading into theback of your head.
2
The move
Bent over lateral raise
Muscles worked
Rear deltoids
How to do it
Get yourself somedumb-bells and crouch with your kneestogether. Lean forward, doubled up likeyou’re backing out last night’s curry.Push your abs onto your thighs with yourchest raised and hands at your ankles.Raise the dumb-bells so they’re level withyour shoulders, pause and slowly lower tothe starting position. Keep a straight backthroughout the movement.
What does it do?
It works the oftenforgotten muscles that keep yourshoulders back and in the correct posture.
3
The move
Front raise
Muscles worked
Upper chest,front deltoids
How to do it
Stand with your feet about30cm apart and hold a light dumb-bell ineach hand, arms at your sides and palmstowards you. Keeping your arms straight,slowly raise the weights out in frontof you until they’re parallel to the floor,simultaneously rotating your wristsuntil your palms face downwards. Pause,then slowly reverse the movement.
What does it do?
It hits the middle andfront of your shoulders, giving you theV-shape, which makes your waist looknarrower. And it means you can do thedance from the
Thriller 
video.
4
The move
Shoulder press
Muscles worked
Entire shoulders
How to do it
Stand with your feetshoulder-width apart, holding a dumb-bellin each hand. Keep your knees slightly bent. Raise the weights so they are inline with your shoulders on either side of your head. Straighten your elbows topress the weights above your head untilyour arms are straight but not locked.Slowly lower the weight back to yourshoulders along the same path. Winkat yourself in the gym mirror.
What does it do?
It means you can shovethose cumbersome suitcases in the loftwith nae bother, you big man you.
174
MEN’S HEALTH
Certified strength and conditioning specialist RichardLevy has provided our top four shoulder exercises. Dotwo sets of 10 for each one
Shoulders
 YYePG.Proudly.Presents,.Thx.For.Support!

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