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.
The biggest obstacle between you and the body you want might come from an unexpected source: your gym. That’s because crowds can slow your workout – and your results. Don’t waste another minute. This fat-burning, muscle-building workout requires only a single set of dumbbells and an adjustable bench. The order in which you perform the exercises – along with the number of reps for each – allows the same pair of dumbbells to challenge each muscle equally. The upshot: There’s never been a simpler way to chisel a better body.
Perform each workout (A, B and C) once a week, resting at least a day between sessions. Within each workout, alternate sets between exercises of the same number (1A and 1B, for example), until you complete all sets in that pairing. (In other words, follow a set of the first exercise with a set of the second exercise.) Rest 1 minute between 1A and 1B, but perform exercises 2A and 2B back-to-back, with no rest. After you’ve done a set of each exercise pair, rest for 1 minute and then repeat the cycle until you’ve completed all the prescribed sets.
1A. Dumbbell Chest Press
(3 sets of 8 reps)
Lie on your back on a flat bench and hold a pair of dumbbells above your chest with your arms straight. Lower the dumbbells to the sides of your chest, pause, then push them back up to the starting position.
1B. Dumbbell Bent-Over Row (3 sets of 12 reps)
With a dumbbell in your right hand, place your left hand and left knee on a flat bench. Keep your back flat and let your right arm hang straight down, with your palm facing in. Pull your arm up to the side of your chest by bending your elbow. Pause, and return to the starting position.
2A. Dumbbell Incline Press (2 sets of 15 reps)
Lie on a bench with the backrest set at a 45-degree incline. Hold a pair of dumbbells above your chest, with your arms straight and your palms turned towards your feet. Lower the dumbbells to chest level, and then press them above your chest, back to the starting position.
2B. Dumbbell Squat (2 sets of 15 reps) Holding a pair of dumbbells at your sides, stand with your feet just beyond shoulder-width apart. Push your hips back and squat as deeply as possible, keeping your lower back naturally arched. Push back up to the starting position without rounding your back. Remember that your upper legs should be at least parallel to the floor, or even lower.