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.
If you want an instant babe-magnet of a V-shaped upper body (evolutionary scientists say women really are more attracted to men with muscular upper torsos), you’d need a workout that targets all your back muscles. These include: the latissimus dorsi – the largest back muscles – which wrap around the sides of the upper body just below the arms; your lats, which give the torso a wider, flared shape; the rhomboids and trapezius, which add size; and the lower- back muscles, which provide support to your whole back.
Muscle Building Tips
Focus on pulling and rowing exercises to target the muscles of your back, says Augustine Lee, Men’s Health advisor and founder of Fitness Factory. “Pull-up and pulldown exercises concentrate on the upper and outer muscles of the back, while rowing exercises centre on the middle and lower muscles,” he explains. For growth, Lee advises doing reps in the 8 to 12 range, 3 to 5 sets per exercise, with rest periods of 1 to 2 minutes in between. These three workouts on the right will help you build an impressive back. Also, when doing pull-ups and lat pulldowns, slide your shoulder blades down before you begin pulling. This allows your lats to contract through a larger range of motion, so they develop fully.
Start: Sit in a lat-pulldown station and grab the bar with an overhand grip, your hands slightly more than shoulder- width apart.
Finish: Keeping your head and back straight, pull your shoulder blades down, then pull the bar to your chest. Slowly let the bar rise.
Grab a chin-up bar with an overhand grip (palms forward), your hands slightly more than shoulder-width apart. Hang with your arms straight, then pull your shoulder blades down. Pull your chest to the bar.
Finish: Pause, then lower yourself to the starting position.
Towel Inverted Row
Start: Lie under a Smith machine with your legs straight and a bar set a few centimetres higher than arms’ length. Loop two small towels over the bar, spaced shoulder-width apart. Grab each towel.
Finish: Keeping your body straight, pull yourself towards the bar. Pause, then slowly lower yourself.