Free Expert Tips To Train For A Marathon Need advice to run a marathon? Or maybe you want to complete your 42km in a faster time? Check out these free expert tips and nutritional advice to assist your training.
It requires efficient training for you to become as lean and muscular as a fighter, says mixed martial arts trainer Chad Waterbury, MS. This workout develops upper-body strength, size and endurance simultaneously, packing so much exercise into 15 minutes that you’ll shrink your waistline in the process.
1. Start with 6 reps of each exercise, with no rest between moves.
2. Then do 5 reps of each, and count down until you do 1 of each.
3. If you complete the workout in less than 15 minutes, add a rep to your first set the next time.
Start in a modified push-up position. Lower your body until your chin nearly touches the floor. In a continuous motion, raise your head and shoulders while lowering your hips until they almost touch the floor. Reverse the move to return to the starting position.
Stand on a bench beneath a chin-up bar. Grab the bar in an underhand grip. Cross your ankles behind you, with the toes of one foot resting on the bench. Hang from the bar, arms straight and knees bent. Pull your chest to the bar, pause, lower yourself and repeat.
Inverted Shoulder Press
Place your feet on a bench and your hands on the floor. Raise your hips so your torso is nearly perpendicular to the ground. Bend your elbows and lower your body until your head nearly touches the floor, and then push back to the starting position.
Upright Power Row
Hold a pair of dumbbells in front of your thighs, palms towards your body. Lean forward. This is the starting position. Pull the weights up to your sides as you straighten your torso, turning your palms towards each other. Reverse the movement to return to the starting position.