01 Perform 10 Strict Pull-Ups
Clocking 10 pull-ups is a serious achievement. Olympic gymnast Nile Wilson explains how to raise your bar this year.
01/ Manage Your Middle
“Most people underestimate how much they use their core during a pull-up,” says Wilson. It’s likely that’s your weak spot. Wilson prescribes weighted planks. Load on a heavy plate and hold for 30-second bursts.
02/ Resist the Machines
Assistance machines offer stability, but that does nothing to prep your core. “Use resistance bands instead, or have a partner help you,” says Wilson. “If you’re almost there, they can support you for that last bit.”
03/ Put Your Back Into It
“Your lats are more powerful than your biceps,” says Wilson. “Focus on squeezing your shoulders together and really tensing your lats.” Engage them before you start to switch on the mind-muscle connection.
04/ Think Negatively
“Try negative reps [just the lowering phase],” says Wilson. “They’ll build the right muscles, even if you can’t pull back up.” Go for a 10-second lowering phase. If that gets too easy? “Add a 5kg weight jacket.”
02 Drop Two Jeans Sizes
As well as giving your old Levi’s a new lease on life, losing fat will trim your risk of a multitude of illnesses. But depriving yourself of food can make your resolve crumble like pudding. We asked chef Tom Kerridge, who lost 76 kilos, for his hacks
Fuel Your Training
Diese Geschichte stammt aus der February 2020-Ausgabe von Men's Health South Africa.
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Diese Geschichte stammt aus der February 2020-Ausgabe von Men's Health South Africa.
Starten Sie Ihre 7-tägige kostenlose Testversion von Magzter GOLD, um auf Tausende kuratierte Premium-Storys sowie über 8.000 Zeitschriften und Zeitungen zuzugreifen.
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INSTANT PROGRESS THE 28-DAY PULLUP PLAN
JUST 10 MINUTES A DAY FOR A MONTH CAN PUSH YOU FROM PULLUP ZERO TO YOUR FIRST GREAT REPS.
THE MH INTERVIEW STARTER MUSCLE
THE FIRST STEPS ON A NEW FITNESS JOURNEY ARE OFTEN THE TOUGHEST. BUT WITH A FEW TWEAKS TO YOUR THINKING, PT AND PART-OWNER OF MOTLEY CREW CROSSFIT TYRON HATCH WILL SHOW YOU HOW TO STRIDE TOWARDS THE LOFTIEST GOALS.
15 SMART WAYS TO GET AHEAD IN LIFE (BY DOING LITTLE THINGS BETTER)
Self-improvement needn't be a slog. You can make gains-both marginal and meaningful-simply by approaching your day-to-day tasks with a little extra know-how. We raided the MH archives to compile these truly life-enhancing tips from our expert contributors. It's time to level up.
LOVE & LIKES
WHEN DOES SOCIAL-MEDIA FLIRTING BECOME CHEATING? LET’S TALK IT OUT.
FORCE OF NATURE
THE SAS SOLDIER TURNED TV SURVIVALIST HAS MADE OUTDOOR ADVENTURE HIS BUSINESS. BUT WHAT LESSONS DO HIS METHODS HOLD IN OUR INCREASINGLY URBANISED AND ONLINE WORLD?
COLOGNE BUT WITH
YOU BUY COLOGNE TO STAND OUT. SO WHY NOT REALLY STAND OUT? THESE BOLDER SPRITZES SMELL AWESOME AND LAST LONGER, WHICH MEANS YOU CAN USE LESS. OUR PICKS LEVEL UP IN INTENSITY AS YOU MOVE ALONG THE SPECTRUM.
THE BEGINNER'S GUIDE TO RUNNING LAPS AROUND THE ECONOMY
CATCHING UP WHEN INFLATION IS ALWAYS OUT TO SET A NEW PB CAN FEEL IMPOSSIBLE. PUT THESE 11 EXPERT-APPROVED LESSONS INTO ACTION TO DUCK AND WEAVE AROUND YOUR MONEY WOES
WHY 30-MINUTE WORKOUTS WILL WORK FOR YOU
LESS IS MORE WHEN IT COMES TO EXERCISING FOR FITNESS, STRENGTH AND HEALTH.
UNFREEZE YOUR MIND
ALL MY LIFE, I THOUGHT I WAS A COWARD. THEN I DISCOVERED THAT THE REAL NAME FOR WHAT I'D BEEN FEELING WAS ANXIETY- AND I WAS IN GOOD COMPANY.
DARK PLACES
For any surfer, taking on the monster waves at Nazaré in Portugal is a death-defying risk. For Matt Formston, there's another consideration: he's blind.