OnFitness Magazine - September/October 2018 - 76
WWW.ONFITNESSMAG.COM | VOL 19 NO 2 | 2018 76
Weights&Measures
ACTIVE REST
DUMBBELL LATERAL RAISES Primarily designed to work your deltoids, this simple exercise
using free weights also helps sculpt the outer arm for its entire length. Holding a dumbbell in each hand
with palms facing in toward your thighs, standing with your feet comfortably apart. Slowly lift dumbbells
straight out sideways until they're level with your shoulders, forming a " T " shape. Now slowly lower the
dumbbells to starting position and repeat, keep the pace slow to get the most benefit. Start with a weight
you can lift at least 3 times without straining and work up from there. While you're working the deltoids
your arms are also benefiting, and the nice thing about this exercise is that you can perform it easily and
work up to heavier weight over a period of time.
Most people are aware of the fact
that they need to take at least a
one-day rest between working the
same muscle groups. The rest,
however, doesn't always have to
be passive. Active rest, in which
you perform other types of lowgrade
exercise such as power
walking or swimming, as well as
some stretching movements is a
great way to help your body
recover when you're on a
hardcore routine. Yes, there are
times when you need to take a
day or so of total passive rest, but
most of the time the best
downtime consists of active rest.
JUMPING
WIDE-GRIP BARBELL BENCH PRESS
Do you perform the bench press with a narrow hand grip? If you do use this
typical approach, consider a wider hand grip. Using a wider hand grip will
bring about more stability in the movement, allowing you to use heavier
weights, and to concentrate solely on pressing the weight up. It may take a
couple of workouts to get into the groove of this wider grip, but once you do,
go for it and use heavier weights.
If you jog the gym's
track, at every
completion of a lap,
jump for 20 counts, or
for a given length,
such as the next
portion of the track
that curves. Jumps can
be done as high as
possible or as broad as
possible.
TRICEPS TIP
If you decide to pair your triceps
workout with another muscle
group, you want to train your
triceps first. Try pairing them with
biceps instead of chest. Train
chest a day or 2 after triceps,
rather than a day or 2 before, to
better prioritize them.
A diet is the penalty we pay for exceeding the feed limit, your stomach shouldn't be a waste basket.
Diet soda can make
TRUE
FACT
FILL YOUR FREEZER
Frozen prawns are as good as
fresh. In fact, most of the " fresh "
prawns you've bought in your
life were actually defrosted
before they were sold to you.
you feel more hungry.
Promise yourself that
you'll never again
buy another diet
soda. Then stick with
the plan.
Never eat more
than you can lift.
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OnFitness Magazine - September/October 2018
Table of Contents for the Digital Edition of OnFitness Magazine - September/October 2018
Contents
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OnFitness Magazine - September/October 2018 - Contents
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