Shape (Malaysia) - - GET FIT -

WORKS SHOUL­DERS, BICEPS, ABS, BUTT, QUADS, HAM­STRINGS Stand with feet hip-width apart, hold­ing a weight in each hand at shoul­ders with palms fac­ing each other and arms bent with el­bows point­ing down­ward. Keep­ing arms fixed and chest lifted, take 5 sec­onds to lower into a squat un­til hips drop be­low knees, then hold that po­si­tion for 5 sec­onds. Take 5 sec­onds to re­turn to start. That’s 1 rep. Do 8 to 12 reps. That’s 1 set. Do 4 sets. SCALE DOWN Do move with­out weights. SCALE UP Stand fac­ing a wall with feet hip-width apart and big toes touch­ing a wall through­out reps; this will force your chest to stay lifted.

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