Runner's Forum With Polar In this workshop, learn how to pick and best utilise the right gadgets to improve your run. You'll also learn how to fine-tune your training programme in this sharing session. Registration closes September 26.
Marathon Guide Planning on conquering the marathon? We've prepared a gamut of topics from nutrition tips to getting in tip-top form so you'll be ready for race day.
Her Say: Stop Being A Slob Are we slobs? According to our female writer, a big fat yes. It’s about time local men redeemed their sloppy selves with these six style pointers.
Her Say: Love Me, Lead Me As much as women love being in control, there's nothing sexier than having a guy who knows what he wants and gets it done. But don't take our word for it, that's what our female writer, Ana Issac says.
Her Say: Taking Yoga Together Won't Make You Girly Joining your wife or girlfriend for yoga or dance class won't make you any less of a man, says Ana Isaac. Take her word for it, your girl will love you even more for doing so.
Use this triset — three moves performed one after another without rest. It keeps consistent tension on your chest muscles to spur growth. Do 12 repetitions each. Rest 90 seconds after the last move, and repeat two or three times.
Swiss-Ball Alternating Chest Press
Lie face-up on a Swiss ball with your back against the ball and your feet flat on the floor. Hold a pair of dumbbells over your chest with straight arms. Lower the weight in your right hand to the side of your chest while keeping your left arm straight. Pause, then press the weight back up up and repeat with your left arm. That's one repeition.
Lunging Cable Chest Fly
Stand between the stacks of a cable crossover station and grab a stirrup handle in each hand from the high pulleys. As you step forward with your left leg, pull the handles together so they meet in front of your chest. Pause when your right knee is about an inch off the floor and your left thigh is parallel to the floor. Return to the starting position and repeat with your righ leg forward.
Decline Swiss-Ball Pushup
Assume the standard pushup position, but with your shins resting on a Swiss ball and your hands on the floor. Leading with your chest, lower your body until your arms form 90-degree angles. Then push back up to the starting position.
How To Warm Up To Prevent Injuries Warm up with these movement-based stretches instead of the “touch your toes and hold for 30 seconds” static stretch routine, and you’ll boost your heart rate, get your nervous system firing and be ready for all exercise.
Stretch For More Strength FREE DOWNLOAD!
Stretching doesn’t give you bigger biceps, popping pecs or amazing abs, but doing it can reduce injury, improve athleticism, and boost your strength. Improve your flexibility and push beyond your fitness limits these six stretches.
Best New Move: Kettlebell Clean & Jerk FREE DOWNLOAD!
Save time, and build upper- and lower-body power and strength with this exercise. Work your arms, chest and legs with one move that engages your core to keep your body stable.
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