Mens_HealthUSA_December_2016

Useful

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40 MensHealth.com | December 2016

BEN GOLDSTEIN

(pullup), grooming: Gina Kay Osborne/True Beauty Marks; Amy Lombard (Gaddour); STEVE SANFORD

(illustrations); MICHAEL BRANDON MYERS (icons); SAM KAPLAN (shake), food styling: Michelle Gatton/Stockland Martel

Strong lats make you look and lift like a superhero. PS: You might need

new tees (with a giant S, to wear under your mild-mannered suits).

THE MUSCLE GUY

Chisel Your Back

At long lats! The key to a tapered torso.

By BJ Gaddour, Men’s Health fitness director

DUMBBELL BENCH PULLOVER

Want to make a muscle grow? Stretch it

out and put it under load. Here’s how.

Do It Rest your upper back on a bench,

hips up, feet flat, and knees bent. Cup a

dumbbell over your chest. Slowly lower

it behind you. Pause; pull it back up. Go

for a minute. Add 5 to 10 seconds each

session until you’re doing 2-minute sets.

STRAIGHT-ARM PULLDOWN

A lat-strengthening finisher. Lean for-

ward at the top (for muscle stretch); lean

back at the bottom (for contraction).

Do It Put your hands over the bar of a

cable machine. Keep your arms straight

as you pull down. Do 3 to 5 sets of 15 to

20 reps. Rest 30 seconds between sets.

NEUTRAL-GRIP PULLUP

This joint-friendly move boosts shoulder

mobility so you can safely lift overhead.

Do It Hang from the parallel-grip

handles of a pullup bar so your palms

f ac e e ac h oth e r. P u l l you r c h e s t to

the bar, keeping your body straight and

rigid. Then slowly lower yourself. Do

3 to 5 sets of 3 to 5 reps.

Fix That Sore Throat Banana Pumpkin

Protein Shake

SHAKE OF THE MONTH

What You’ll Need

¼ cup peanut butter

1 scoop (34g) vanilla

whey protein powder

¼ cup canned

pumpkin

1 medium banana,

frozen

¾ cup milk

How to Make It

Fill a blender with the

ingredients in the order

shown. Blend for 30

seconds, adding more

milk if needed. Makes

2 servings

Per serving 374 calories,

19g protein, 17g carbs

(4g fiber), 20g fat

R e c i p e by S h o m C h o w d h u r y, c o f o u n d e r o f I n d i e F r e s h , N e w Yo r k C i t y.

Mom’s way Gargle with saltwater

Saltwater may kill infected cells in your

throat, or it may just break up mucus

like plain water does. But it helps, and

there’s no risk. Dissolve a teaspoon

of salt in a cup of water and gargle for 15

to 20 seconds at a time (and then spit)

until it’s gone. Do this every two hours.

Wacky way Ear acupuncture

This unique therapy can help in just

15 minutes, Air Force scientists say.

It triggers a release of endorphins and

natural opioids. Find a practitioner

at medicalacupuncture.org and ask for

the “battlefield auricular technique.”

Spare your tastebuds the punishment of another noxious

powder-and-water concoction. The pumpkin makes this a

naturally sweet treat that’s rich in sight-saving vitamin A.