Men's Articles

Chest, Arms And Back Time


You will need the fitball and light dumbbells (or two small bottles filled with water).

Dumbbell Chest Press On The Fitball

Your feet should be flat on the floor with your head and shoulders supported on the fitball. Do a one-movement motion as you push your arms from a 90-degree angle to your chest, to extended. Keep your abdominal muscles tight this move.

Dumbbell Flyes On Fitball

Lie on the fitball with your head and shoulder supported. Keep your feet flat on the floor. Hold the dumbbells in each hand and stretch your arms out to the sides, with your elbows slightly bent. Bring your arms together until the dumbbells almost touch, then return to start position. Feel the stretch in your upper chest at the start of the move.

Dumbbell Curl

Stand against a wall to force yourself to keep your back straight in this move. Hold a dumbbell in each hand, palms facing forward and down by your sides. Slowly bend your elbow up, so that your palms are facing up too. Stop short of your shoulders and return to start. Control the movement.

Concentration Curl

With a dumbbell in your hand, sit on the fitball and keep your feet planted on the floor for stability. Lean forward and rest your arms on the inner part of your thigh. You palm should be facing your opposite thigh as it grips the dumbbell. Raise your weighted hand up, bending to a point just short of your shoulder. Lower to the start position. Keep your back straight and abdomen tight.

Tricep Kickback

Stand with knees slightly bend and back straight. Hold a dumbbell in each hand and bend your arms to a 90-degree angle. Keep the arms close by your sides and extend the elbow so that your arm straightens. Return to start. Keep your back straight throughout.

Do Something Between Sets

Resting or three to five minutes between sets can enable you to lift 32 per cent more on your second set than if you rested on minute. But isn't that too long a time to spend wiping your brow? Not if you use that time wisely. You could work or stretch other muscles, says Scott Richmond, a doctoral fellow in exercise science at Kansas University. "One way to alternate upper and lower body," he says, So you could do a leg exercise like squats in between sets of a bench press. Or alternate an abs exercise with triceps kickbacks. If you're not in a rush, stretch those muscles that you are working on.

Power Breakfast

For a calorie-torching workout, eat a carbohydrate-rich breakfast. At the National Strength and Conditioning Association in the US, participants ran for half an hour and then performed strength training exercises. Results of the study found that hose who ate cereal, mile, juice and fruit an hour before the session worked harder and completed more weight-training than breakfast skippers.
 

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