OnFitness Magazine - September/October 2021 - 55
55 WWW.ONFITNESSMAG.COM | VOL 22 NO 2 | 2021
Pistol squat
Stand with your feet together. Extend
one leg out in front of you as straight
as you can. Raise your arms out for
balance and squat, aiming to get
your extended leg parallel to the
ground. Hold. Then stand back up
keeping your extended leg extended.
Switch legs and repeat.
Kickboxing
The best type of
exercise to burn fat all
over is kickboxing!
Kickboxing utilizes
your core to facilitate
every punch and kick.
It lends power to
each, and it also
stabilizes your trunk to
allow for stronger
strikes and a more
complete range of
motion. So every
punch and every kick
uses your abs and
back as well as your
arms and legs.
Kickboxing will do
more for your abs than
hundreds of sit-ups
and crunches because
it draws upon a
pivoting action that
engages your core in a
way that draws the
muscles inward
toward the centerline
of your body better
than any other cardio
workout can do.
with no rest in between: deadlift, push-up, leg press,
chin-up, and barbell curl.
Partial sets. Instead of lifting a weight all the way
to the top of the movement, stop at the fifty to
seventy-five percent point, then release back to the
bottom of the movement. Try this with a shoulder
press, bench press, and leg press - go deep at the
bottom of the leg press, then push up only fifty to
seventy-five percent.
Hit failure. A good definition of failure is when
you're not able to produce another repetition in a
given exercise if offered a hundred bucks on the spot
to complete it. When you say you " can't do another
one, " but there's no visible straining in your body,
chances are you're just afraid to leave your comfort
zone. Good, safe exercises for failure training include
pull-downs and rows, the bench press, push-ups, the
leg press, and other machine movements.
Negatives. Work on sets in which the weight is
too heavy to move without assistance for the positive
(concentric) phase but manageable on the release
(negative or eccentric) phase. Ideal exercises include
the bench press, chin-up/pull-up, lat pull-down, cable
row, free-weight curls, and machine work.
Less rest. A rest of forty-five to sixty seconds in
between sets will produce unique fatigue that doesn't
occur with longer rests. The caveat is that usually, the
weight load will need to be reduced several times in a
multi-set routine. This is no problem for machine
work, but with free barbells, you should make sure
that the available plates for the right load change are
present.
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OnFitness Magazine - September/October 2021
Table of Contents for the Digital Edition of OnFitness Magazine - September/October 2021
Contents
Contents
OnFitness Magazine - September/October 2021 - 1
OnFitness Magazine - September/October 2021 - 2
OnFitness Magazine - September/October 2021 - Contents
OnFitness Magazine - September/October 2021 - Contents
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