----ITS SIMPLE: 6 MOVES FOR 6 – PACK ABS----
Autor : Mateo Castro Ganoza
THE BODY YOU ALWAYS WANTED STARTS HERE
50
BEST
TIPS
EVER
BIGGER
BICEPS
LESS
FLAB
WORK SMARTER NOT HARDER
GYM & HEALTH TRAINING
GUIDE2014 FROM THE EDITORS OF GYM $ HEALTH MAGAZINE
Stay Strong All Winter Long!
INTER IS NOT AN EASY TIME OF YEAR TO stay on track. Stress, holidays, and the cold grey weather take its toll. The training guide you have in your hands seeks to help you fight back against the winter doldrums and stay motivated.
With invigorating workouts, expert advide, and revitalizing meals, we have set you pu to enjoy your healthiest winter yet!
W
Seven Tests of True Strength
EMEMBER THE PRESIDENTIALS? No, not the election. We are talking about the presidents challenge physical fitness test – the series of exercises that gym teachers have been using for decades to torture students.
Are you fit? Prove it – or improve.
R
Test 1-JUMP AT LEAST 8 FEET
2-SQUAT, CURL, AND PUSH PRESS 20
TIMES IN 1 MINUTE
3-PERFORM ONE CONTROLLESD WALL
SQUAT
4-SCORE LEVEL 12 ON THE BEEP
TEST
5-DEADLIFT 1.75 TIMES YOUR
BODY WEIGHT
6-DO 10 CLAPPING PUSHUPS
7-HOLD A PLANK FOR 3
MINUTES.
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you got anything absolutely
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The Spartacus Workout
PLANK WITH LEG LIFT
DUMBBELL CHOP
BUMBBELL LUNGE
DUMBBELL SINGLE LEG
DUMBBELL PUSH PRESS
GOBLET SQUAT
DUMBELL DEADLIFT
Six Moves for a Six-Pack
KETTLEBELL PULLOVER
PLANK CABLE ROW
KETTLEBELL RACK CARRY
HALF KNEELING PALLOF PRESS
BAND RESISTED JACKKNIFE
DIAGONAL WHEEL ROLLOUTS
Best
Tips Ever DONT WORK YOUR ABDOMINAL MUSCLES
EVERY DAY. TRAIN THEM ANLY 2 OR 3 DAYS A
WEEK
PUT YOUR TONGUE ON THE ROOF OF YOUR
MOUTH WHEN YOU DO CRUNCHES
TEST THE BENCH, PRESS YOUR THUMB INTO
THE BENCH BEFORE LIFTING
KEEP YOUR WEIGHT WORKOUTS UNDER AN
HOUR
SWIM FASTER, TO BUILD SPEED IN
SWIMMING, DEVELOP YOUR ANKLE
FLEXIBILITY
COUNT YOUR REPETITIONS BACKWARDS
DONT BOTHER WITH POSTWORKOUT PAIN
RELIEVERS
TEST YOUR OFTEN, EVERY B4 WEEKS.
IF YOU HURT YOUR RIGHT ARM, DONT STOP
EXERCISING YOUR LEFT ARM
IF YOU DONT LIKE AN EXERCISE, START
DOING IT
TO WORK YOUR BICEPS HARDER,
BEND YOUR WRIST BACKWARD
SIGHTLY WHILE YOU DO ARM CURLS
PRACTICE CYCLING ONE-LEGGED TO
RIDE MORE EFFICIENTLY
RECOVER FASTER FROM A HARD
WORKOUT BY LIGHTLY EXERCISING
THE SAME MUSCLES THE FOLLOWING
DAY
DONT TRAIN WITH A WEIGHT BELT.
INCREASE THE SPEED OF YOUR
RUNNINGS STRIDES TO GET FASTER.
BETWEEN SETS, TAKE 20 TO 30
SECONDS TO STRENCH YOUR MUSCLE
YOU JUST WORKED
EAT MEAT EVERY DAY
BE MORE FLEXIBLE, STRETCHING
YOUR TIGHT MUSCLES
DO ABS EXCERSISES AT THE
BEGINNING OR YOUR WORKOUT