2019-04-01 Women's Health

WOMEN’S HEALTH APRIL 2019

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P 20

ICYDK, your tris are a

larger muscle group

than your biceps. Which

means working them

better sculpts your

arms and supports your

weight in planks and

presses. Bring on the

triceps kickback.

WATCH FOR

An Arched or Twisted Torso

Your back should be flat from

your hips through your neck to

protect your spine. A quick

form cue: Point your nose to

the ground; brace your abs.

WATCH FOR

Swinging Arms

With isolated

moves like this

one, you want a

slow and steady

pace to ensure

you’re targeting

the right muscle.

Keep upper arms

still throughout.

THE STEPS

1. Hold weight in lef t hand and
   stand to the left of a box, step,
   or bench, feet shoulder-width
   apart. 2. Hinge forward at hips
   until chest is parallel to floor.
   Place right hand on box; bend
   lef t elbow so weight is near lef t
   ribs. 3. Keeping left elbow
   tucked into torso and core
   tight, slowly ex tend lef t arm
   behind you to butt level.

Meet the Re-Warm-Up

It ’s a second bout of dynamic stretches in the middle of your workout, and it ’s about to be

your favorite exercise aid since leg gings with pockets. Ca se in point: Cyclists per formed and

recovered faster after doing a three-minute re-warm-up halfway into an hour-long ride, in a

new study. “As your workout progresses, your form can fall apart from fatigue, but this tech-

nique resets the body,” says Rich Velazquez, COO and coach at Mile High Run Club. Try these

moves (20 seconds on, 20 seconds’ rest) midway through your next cardio or HIIT sesh.

Add Power

to Every Push

TO REACTIVATE GLUTES: HIGH KNEE

TO REVERSE LUNGE

From standing , draw right knee up to -

ward chest as you swing left arm forward.

S tep right foot back, lowering hips so lef t

thigh is parallel to floor, lef t knee over lef t

ankle. Press lef t heel into floor to return

to standing; alternate sides.

TO IMPROVE RANGE OF MOTION:

LATERAL LUNGE

From standing, step out to the left and

shift your body weight over your left

leg, keeping torso tall and lowering until

left knee is at a 90-degree angle and

lef t thigh is parallel to floor. Repeat on

opposite side.

TO STRETCH QUADS AND STRENGTH-

EN HAMSTRINGS: BUTT KICK

From standing , bend lef t knee to bring

lef t heel up to your lef t but t cheek a s you

swing right arm forward and left arm back

(as if you’re running). Return to standing,

then repeat on the other leg. Alternate

sides, speeding up to running pace.

TO LOOSEN HIP FLEXORS: GRAPEVINE

From standing, step to the left. As left

foot hits the floor, lift right knee high and

cross right foot over left. Step left foot

out again, then cross right foot behind

left. Continue alternating crossing trail-

ing foot in front and behind leading foot.

Repeat in the other direction.

11%

How much greater your calorie burn is during the

evening hours. So p.m. exercisers, rejoice! There’s

a chance your workouts might be that much more

effective, without any extra effort. Source: Current Biology

Source: Journal of Strength and Conditioning Research

WARM UP FITNESS

TECHNIQUE

SCHOOL