PUT A SPRING IN YOUR STEP

A FIVE-IN-ONE-HIT WON­DER, THE ROLL­BACK TO INCH­WORM IN­CIN­ER­ATES FAT WHILE IN­CREAS­ING FITNESS, FLEX­I­BIL­ITY AND BAL­ANCE. YES, IT HURTS. BUT TRUST US, IT WORKS.

Men's Health (Singapore) - - CONTENTS -

A five-in-one-hit won­der, the Roll­back to Inch­worm in­cin­er­ates fat while in­creas­ing fitness, flex­i­bil­ity and bal­ance. Yes, it hurts. But trust us, it works.

As a rule, com­pound ex­er­cises that com­bine move­ments and use mul­ti­ple mus­cles are bet­ter fat burn­ers than one-di­men­sional iso­la­tion moves. So when you com­bine the roll­back and inch­worm – two full-body, cor­ein­ten­sive com­pound moves that also hap­pen to build mus­cle and boost over­all ath­leti­cism – it’s an all-out body-fat in­ferno.

“This is an ad­vanced mo­bil­ity drill,” says Steve Mel­lor, a for­mer Lough­bor­ough Uni­ver­sity lec­turer turned personal trainer at the renowned Clar­idge’s ho­tel in Lon­don. “But reg­u­lar gym-go­ers can use it in a cir­cuit or Emom [ev­ery minute on the minute] workout to boost their me­tab­o­lism and physique.”

Per­form five reps of this un­holy hy­brid at the end of your warm-up to fire up your flex­i­bil­ity and bal­ance. Or do eight to 10 in the course of a workout to blast your shoul­ders. For a bonus up­per-body pump, add a press up at the end: “This raises the de­mands and en­sures a good po­si­tion.” Or try a ver­ti­cal jump in the mid­dle. And if you have to use your hands when rolling, we won’t judge. Much.

THE BEST EXERCISE YOU’RE NOT DO­ING SIT DOWN 01

Stand­ing with your feet slightly apart, squat B2G (that’s butt to grass), ide­ally with­out putting your hands down. Roll back­wards so your feet come up off the ground. ROLL UP 02 Use your sub­se­quent forward mo­men­tum – and, again, ide­ally not your hands – to get back on your feet and stand up. Ad­vanced ath­letes, feel free to launch into a jump now. INCH OUT 03 Once up­right, hinge at the hips, touch the floor and walk your hands forward. Keep your legs locked to stop your tight ham­strings from play­ing a ren­di­tion of du­elling ban­jos. Inch forward un­til you’re in a push-up po­si­tion (from here, you could even do the push-up we men­tioned). Then inch back un­til you can stand. That’s (just) one rep. GO BACK 04

Newspapers in English

Newspapers from Singapore

© PressReader. All rights reserved.