OnFitness Magazine - July/August 2016 - 16

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Weights & Measures

W W W. O N F I T N E S S M A G . C O M

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Flex while
doing your reps

Sled push
With a pushing sled loaded with the desired weight, take an
athletic posture, leaning into the sled and grasping the
handles with your arms fully extended. Push the sled as fast
as you can, focusing on extending your hips and knees to
strengthen your posterior chain.
Offering a high caloric expenditure and little post-exercise soreness, sled
pushing is one of the most effective forms of training. With a variety of
hand placements and the option to pull, the sky is the limit on how a sled
can be employed.

THIS TECHNIQUE is based on
dynamic tension. Dynamic means
dealing with motion, and tension is
simply contraction. Therefore, true
dynamic tension would be flexing
your muscles while moving. Martial
artists use a form of this to increase
punching power.
Apply this to your workouts; do
your push-ups nice and slow while
flexing your pectorals, shoulders,
triceps, biceps and even lats and
forearms as hard as you can. When
doing chin-ups, flex your lats,
shoulders, biceps, triceps and even
chest and forearms.
When doing deep knee bends,
flex your quadriceps, hamstrings,
glutes, hips and even calves. Keep
the tension hard and steady; it will
take some practice to do it all
together, but the incredible pump
and muscle growth you'll get from it
will be well worth your while.

DUMBBELL ROWS
Keep your arm in close to
your body as you bring
the weight up. Get a
good stretch on the
bottom by fully extending
your arm.

Like your other muscles, the abs
respond best to intense training
every few days.

Hand-neck
resistance
SITTING, standing or
kneeling with your back
straight and your head up,
place your hands on your
forehead and push your head
forward and down as far as
comfortably possible,
resisting this motion with
your hands. At the low
position, slowly push your
head back up and backward
with your hands while
resisting the motion. Then
place both hands on the
back of your head and
repeat, resisting with your
head or hands. Next, place
one hand to the side of your
head and move your head
side to side, resisting with
that hand. Repeat with your
other hand.

It's time to
burn 400
calories per
hour
YES, IT'S THAT TIME of

year again, when warmer
weather beckons you to put
on your inline skates and
get outdoors for some
serious stroking. Make sure
you include hills, and don't
think that skating downhill
doesn't count for burning
calories. To avoid falling
while coasting downhill, a
person must isometrically
contract lower-body and
core muscles and assume a
supportive posture; this
requires energy. Plus, to
prevent going too fast
downhill, the skater often
must do switchbacks,
skating in a zig-zag pattern
to buffer speed buildup.

Hangclean to
front
squat
Holding a barbell with a
shoulder-width grip, dip your
knees as if you were about
to jump. Quickly reverse the
motion and shrug your
shoulders as you pull the
bar straight up while rising
onto your toes. As the bar
reaches chest height, bend
your knees and swing your
elbows forward to catch the
bar with your fingers. Now
lower your body until your
thighs are parallel to the
floor. Push back up to a
standing position, then
press the bar overhead.
Lower and repeat.
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OnFitness Magazine - July/August 2016

Table of Contents for the Digital Edition of OnFitness Magazine - July/August 2016
