In­stant con­fi­dence

Su­per­man has it right. Strike a power pose when you train, and you’ll reap the ben­e­fits in­stantly

Men's Fitness - - Contents -

Power pos­ing will give you a testos­terone jolt – in or out of the gym. Here’s how to use it

Don’t let the name put you off. “Power pos­ing” might sound like the sort of 80s trend that died with yup­pies, Quaaludes and in-suit epaulettes, but it’s a 21st-cen­tury in­ven­tion – and it works. Ac­cord­ing to re­search done by so­cial psy­chol­o­gist Amy Cuddy, us­ing ex­pan­sive body lan­guage – tak­ing up space, ba­si­cally – does more than just make you feel bet­ter: it raises testos­terone and low­ers pro­duc­tion of the stress hor­mone cor­ti­sol, giv­ing you a con­fi­dence boost.

But there’s more. By in­cor­po­rat­ing power poses into your warm-ups, you’ll get a testos­terone jolt be­fore you lift, which means bet­ter gains as well as prim­ing your body to adopt the po­si­tions more nat­u­rally in real life. Here’s a three-move work­out rou­tine, as­sem­bled by Broga founder Matt Miller, to make power pos­ing sec­ond na­ture.

War­rior lunge Step into a deep lunge, turn­ing your rear foot so it points to the side. Lower un­til your front knee is bent at 90°, your thigh’s par­al­lel to the ground and your rear leg is straight. Bring your arms to shoul­der height and out to your sides, palms fac­ing the ground. Hold it for 15 sec­onds, then re­peat on the other side.

X-side plank

15sec each side

Time First, get into a side plank: one fore­arm on the ground, body straight, one foot in front of the other (or “stacked” one on top of the other if your bal­ance is good). Now for the X-ef­fect. Bring your top arm and leg into the air, forming an X, and hold the po­si­tion.

There’s no weight re­quired for this, though if you really want to, you can use a broom­stick or a band. Hold­ing your arms over­head about twice shoul­der­width apart, squat down as low as pos­si­ble, keep­ing your weight on your heels. Stand and re­peat.

Over­head squat

5

Reps

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