Lift Light, Get Huge – With­out Leav­ing Home!

Health & Nutrition - - FITNESS FORUM -

Science has de­bunked ‘Go Heavy Or Go Home’. With 20-pound dumb­bells, you can build the body you want. MO­BIL­ITY No weights needed! Per­form these ex­er­cises to open up your hips, warm up your ro­ta­tor cuffs, and el­e­vate your heart rate. Rest 30 sec­onds be­tween sets.

Bent-Over YTWL Start bent at the hips, arms hang­ing. Raise your arms over­head to form a Y; then lower them. Lift them straight out to your sides (T); lower them again. Now lift your arms to your sides, el­bows bent, fore­arms an­gled up 45 de­grees (W). Stay in this po­si­tion and ro­tate your fore­arms down­ward (L). That’s 1 rep; do 2 sets of 10.

Stepback Lunge with Front Raise Stand tall, arms at your sides. Lunge back with your right leg un­til your left knee is bent 90 de­grees. As you lunge, reach over­head, keep­ing your core tight and el­bows straight. Re­turn to the start­ing po­si­tion. That’s 1 rep; do 10. Switch side and re­peat. Do 2 sets on each side. STRENGTH Add these to your work­out or do them as a cir­cuit that hits your chest, arms, ham­strings, and back. Com­plete reps for both ex­er­cises. Rest 45 sec­onds. Re­peat 3 times.

In­cline Dumb­bell Fly Plus Press Lie on an in­cline bench hold­ing 20-pound dumb­bells above your chest, el­bows slightly bent. Now spread the weights apart as you lower the dumb­bells un­til your up­per arms are par­al­lel to the floor. Re­turn to the start. Then bend your el­bows and lower the weights to your chest. Re­turn to the start. That’s 1 rep; do 20.

Dead­lift to Row Set two 20-pound dumb­bells on the floor in front of you. Bend at the hips and knees and pick them up us­ing an over­hand grip. With­out round­ing your back, stand up with the weights. Fold at your hips and let the weights hang. Pull them to the sides of your torso. That’s 1 rep; do 20.

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