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Supported Single-Arm Dumbbell Row

Supported Single-Arm Dumbbell Row

Hold a dumbbell in your right hand, place your left hand on a bench in front of you, and assume a staggered stance, left foot forward. Hold your elbow in as you row the wight to the side of your torso. Do 10 reps, switch arms and leg positions, and repeat the movement.

Dumbbell Triceps Kickback

Dumbbell Triceps Kickback

Grab a pair of dumbbells, bend your knees and lean forward so your torso is nearly parallel to the floor. Tuck your upper arms next to your sides, bend your elbows, and hold your forearms about parallel to the floor, palms facing up. Simultaneously extend your arms straight back and rotate the weight so your palms end up facing each other. Return to the starting position. Do 15 reps.

Dumbbell Hammer Curl and Press

Dumbbell Hammer Curl and Press

Standing with your feet shoulder-width apart, hold a pair of dumbbells at arm's length by your sides, palms facing each other. Without moving your upper arms, curl the weights to your shoulders, and then press them overhead until your arms are straight. Reverse the move to return to the starting position. Do 10 reps.

Tuesday, August 28, 2012

Active Recovery

A Typical Workout Includes 24 Minutes Of Wasted Time Between Sets

If half a minute is all you have, use your rest time to get vice-like power. "Don't throw out yesterday's newspaper," says personal trainer Mark Anthony. "Hold the tip of a sheet with one arm outstretched and your palm down. Crush the page into a ball."
WHY: "This builds concentric strength in your forearm flexors and wrist muscles," he says. So you can dish out a killer serve - or handshake - whenever needed.
grip strength

Take a leaf out of J.J. Abrams' book: it's time to produce a Super 8. "Stand with your legs hip-width apart, bend forward and pass a medicine ball between your legs in a figure-of-eight, as fast as you can." says fitness consultant James Ellis.
WHY: Done regularly, this will improve your motor skills and reaction time by up to 300 per cent, according to a study by Roehampton University.
improved coordination

Step away from the main gun show - it's time to check out the side stalls. "Hold a medicine ball over your head, standing 20 centimeters away from a wall." says strength and conditioning coach Brendan Chaplin. "Bounce and catch the ball 20 times with each arm."
WHY: "This challenges your rotator cuff and shoulder stabilizers for noticeable gains," he explains. It will power everything from your swimming stroke to your golf swing.
stronger shoulders

Grandpa isn't the only one who should worry about balance. "Close your eyes and lift one leg off the floor, balancing a tennis ball on the corresponding palm with your arm outstretched," says Ellis. "Change hands each time you drop it."
WHY: "The removal of a fixed visual point improves your natural balance," he explains. This will help with almost every sport.
better balance


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Ultimate 30's Workout

Increase the amount of testosterone and growth hormone your body produces by working multiple muscle groups and keeping rest periods short. For cardio, your lactate threshold can still be increased throughout your thirties, so intervals are king to counter any loss of lung power.

Ultimate 40's Workout

Short, sharp shocks are the way to fire up your body in your middle years - which means you can forget long-winded weights workouts. Vary exercises, intensity and timings to keep your muscles guessing.

Ultimate 50's Workout

You may not be able to lift the heaviest weight, but that's okay. Instead, stretching and yoga should be part of your training, and body-weight moves can replace heavy workouts. Do three sets of 10 reps of the following exercises to protect your joints and maintain muscle mass and testosterone.