SCULPT WITH­OUT DUMB­BELLS

Health & Nutrition - - FITNESS FORUM -

You know you should strength­train to speed up results and boost me­tab­o­lism, yet the gym’s weight room is not your favourite place to be in dur­ing the glo­ri­ous days of sum­mer. Luck­ily, it is pos­si­ble to ef­fec­tively train the mus­cles and joints with­out weights. Try a boot-camp cir­cuit class with moves like jump­ing jacks, push-ups and squat thrusts. Or bet­ter yet, hop in the pool. Wa­ter cir­cuit-train­ing classes can in­clude leg lifts and front raises with pad­dles, fol­lowed by swim­ming or pool-run­ning in­ter­vals. Fi­nally, con­sider an ash­tanga yoga (also known as power yoga) class, with a con­tin­u­ous se­ries of poses such as planks, lunges and side bends. The key is to per­form moves that are chal­leng­ing enough so that you can do them for only 30 to 45 sec­onds and to go at a slow to mod­er­ate speed.

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