YOUR WORK­OUT

Shape (Malaysia) - - GET FIT -

Warm up by foam rolling—find how to hit key mus­cles at shape.com/roll­out— and do­ing dy­namic stretches (like wind­milling your arms, trunk twists, walk­ing lunges, and butt kicks) to make sure mus­cles are warm enough to con­tract and re­lax as op­ti­mally as pos­si­ble, Gary says. Then do the ex­er­cises as in­di­cated. Com­plete this rou­tine two to three days a week, on al­ter­nate days.

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