BAND PALLOFF PRESS
Why? There are few times in real life when you’re called on to lie on your back and repeatedly double over, which makes the modern man’s obsession with sit-ups all the more mystifying.
Enter the pallof press, an underrated exercise that actually trains your core muscles in the way they’re intended to work, keeping your spine and body stable.
Named after the physio John Pallof, who helped baseball players with back injuries, it challenges your hips and trunk to stay still as you increase the rotational pull by extending your arms. Try it with cables in the gym, or at home using a resistance band and a fixed post or willing partner.
• Secure a band to a fixed point and stand side-on to it. Hold the band to your chest with your feet apart. A narrow stance makes the whole thing tougher.
• Keeping the band taut, extend your arms fully, using your core to resist twisting. Pause for two seconds, then return to the start.
PLANK SHOULDER TAP
Why? The plank is a sound exercise, but staring at the fl oor willing the clock to count down won’t build the strongest six-pack possible. For that you need to make the core muscles work harder: you need to make the move unstable. That’s where the long lever plank shoulder tap excels.
By simply walking your feet back and challenging your torso to resist rotation while you raise one arm, you force your abs and obliques to work overtime. The key is to keep your torso steady and avoid rotating your hips or arching your back. Try supersetting them with press-ups for an added pectoral workout.
هذه القصة مأخوذة من طبعة September 2023 من Men's Fitness UK.
ابدأ النسخة التجريبية المجانية من Magzter GOLD لمدة 7 أيام للوصول إلى آلاف القصص المتميزة المنسقة وأكثر من 8500 مجلة وصحيفة.
بالفعل مشترك ? تسجيل الدخول
هذه القصة مأخوذة من طبعة September 2023 من Men's Fitness UK.
ابدأ النسخة التجريبية المجانية من Magzter GOLD لمدة 7 أيام للوصول إلى آلاف القصص المتميزة المنسقة وأكثر من 8500 مجلة وصحيفة.
بالفعل مشترك? تسجيل الدخول
DOUBLE TROUBLE
Get race-ready with this two-part session from HYROX master trainer and Represent 247 athlete
NEED-TO-KNOW NUTRITION
From sugar intake to gluten intolerance, performance nutritionist Dr Laurent Bannock gives the no-nonsense answers to your food-related questions
"I DON'T GO CHASING PBS AT MY AGE-THERE'S NO POINT"
England and Harlequins legend Danny Care talks rugby fitness, the power of positivity, and the one session he never wants to do again
FILL YOUR BOOTS
Hyperice's Normatec Lower Legs offer instant relief for sore calves. But with an RRP over £400, are they worth the punt?
BUILT TO LAST
If you're looking for a military-grade bag that can withstand some rough treatment, the KNKG Everyday Tactical Backpack is worth its weight in dynamic durability
FINGER ON THE PULSE
Pulseroll's premium massage gun is a smooth operator but does it do enough to sway Theragun fans?
TAKE YOUR TIME
Maximise muscle gains by leveraging the concept of time under tension
WALK & TALK
A new wave of outdoor therapy services are transforming how we look after, and discuss, our mental health. Joe Minihane heads to the Peak District to find out more
Beach Body BLUEPRINT
Thought you'd blown your chance to shore up your physique before summer? Think again. We've got a clever plan to help you get fitter and leaner in no time
20 WAYS TO BURN BELLY FAT
Ignite fat loss and maintain your newly sculpted physique with these expert strategies for lasting effects