The Moves

Fancy test­ing out some of Zanna’s ad­vice? Snap this page and use it at the gym…

Look (UK) - - LOOK FIT! -

Dumb­bell Rus­sian Twists

1 Sit on the floor with your knees bent and your feet flat. Hold a dumb­bell out in front of you. Keep your back straight and lean back­wards. 2 Twist your up­per body and core to one side un­til your arms are par­al­lel to the floor. Re­turn to the start­ing po­si­tion and re­peat on the other side. That’s one rep. Try 3x10-12reps.

Arnold Press

1a pair of dumb­bells in front

In a seated po­si­tion, hold of your chest, with your palms fac­ing to­wards you. 2 Push­ing your lower back into the seat, ex­tend your arms over­head and twist the dumb­bells so your palms face away from you in one smooth move­ment. Re­turn to the start­ing po­si­tion and re­peat. Try 3x 8-12 reps.

Bar­bell Hip Thrusts

1 Sit on the floor with your back against a bench and your feet a hip-width apart, with a bar­bell on your hips. 2 Lean back, rest­ing on your shoul­der blades. Ex­tend your hips ver­ti­cally, lift­ing the bar. Squeeze your glutes and don’t overex­tend your lower back. Re­turn to the start­ing po­si­tion. Try 3 x 8-12 reps.

Newspapers in English

Newspapers from UK

© PressReader. All rights reserved.