THE GREAT WAHL

The se­cret to Mark Wahlberg’s gym longevity? Four moves from Ele­men­tally Strong trainer Brian Nguyen

Men's Health (Australia) - - Cover Guy -

1 Stick ’Em Up Com­bats slouch­ing pos­ture

At­tach a light re­sis­tance band at shoul­der level. With both hands, pull it so you have light re­sis­tance, and then pull your hands to your shoul­ders. Ex­tend your arms over­head; then slowly lower them back down.

2 Dowel Dis­lo­ca­tion Im­proves shoul­der mo­bil­ity

Hold a broom­stick or dowel near its ends at your waist. Keep­ing your el­bows straight, grad­u­ally lift it over­head. Lower it be­hind your torso, as far as your range of mo­tion will al­low. Re­turn it to the front side.

3 Hip Bridge Chest Press Hones bench-press ef­fi­ciency

Sup­port your shoul­ders and head on a bench; raise your torso into a hip bridge. Hold a light ket­tle­bell (bell in your palm) in one hand. Bend both el­bows and lower your hands to chest level; then raise them.

4 Sand­bag Chop De­vel­ops up­per-back mo­bil­ity

Kneel on your right knee, hold­ing a sand­bag at your right hip. Raise the sand­bag di­ag­o­nally over your left shoul­der. Lower it back to your right hip. Re­peat for time; then switch to your left knee. That’s 1 set.

MOVES:

PER­FORM EACH FOR 30-60 SEC­ONDS. DO 3-5 SETS.

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