FLEX TIME.Water Bottle Squat, Curl, Press, Extend and Lateral lateral /lat·er·al/ (-il) 1. denoting a position farther from the median plane or midline of the body or a structure. 2. pertaining to a side. lat·er·al adj. 1. Descent descent, in anthropology, method of classifying individuals in terms of their various kinship connections. Matrilineal and patrilineal descent refer to the mother's or father's sib (or other group), respectively. Works on: This movement accomplishes a lot in a small amount of time. THE MOVE Setup: Grab a water bottle in each hand. Start from a standing position and perform a squat. You can begin with just a short quarter-squat and work your way to a full squat. Imagine sitting in a chair, then changing your mind and standing back up. The movement starts with the hips and rear moving back, not from bending the knees straight down. Maintain a flat back throughout the squat. Step 1: As you're you're Contraction of you are. you're you are you're be about to fully stand up from from your squat, perform a biceps curl The biceps curl is any of a number of weight training exercises which target the biceps brachii muscle in order to develop one or more of the following attributes:
Step 2: From there, make sure your bottles are facing each other - not facing forward - and press them above your head. Step 3: Keeping the bottles facing each other, bend just from the elbows and lower them behind your head. Press back up to the starting position. Step 4: Lastly, with your arms still above your head, turn the bottles away from each other as you slowly lower your arms to your side. Repeat this series of moves again. Fit tip: For a more challenging exercise, after you stand up from your squat, balance on one foot and try to finish the sequence. Switch legs each time. If you're really daring, try a single leg with your eyes closed; you'll really challenge your system and develop balance and stability. Repetitions: Perform this sequence of moves 10 to 12 times for 1 to 3 sets. ABOUT THE TRAINER: Dino Nowak is certified See certification. through the American College of Sports Medicine '''Founded in 1954, the AMERICAN COLLEGE OF SPORTS MEDICINE is the largest sports medicine and exercise science organization in the world. More than 20,000 international, national and regional members are dedicated to advancing and integrating scientific research to provide educational , the American Council on Exercise The American Council on Exercise (ACE) is a nonprofit fitness certification and education provider. Established in 1985, ACE now operates as a full-service entity with a staff of more than 40. and the Cooper Institute. He has trained and consulted with some of the most recognizable in the entertainment industry since 1997. The author of ``The Final Makeover'' (Siloam; $15.99), he is a frequent contributor to several fitness magazines and has appeared extensively on TV, including ``Entertainment Tonight'' and Lifetime. His Web site is www.espfitness.com. CAPTION(S): 4 photos Photo: (1 -- 4) no caption (Dino Nowak) Tom Mendoza/Staff Photographer |
|
||||||||||||
Printer friendly
Cite/link
Email
Feedback
Reader Opinion