Men's Fitness UK1 min de lecture
Men's Fitness
Editor David Castle Art director Xavier Robleda Online writer Laurence McJannet Social media executive Amy Dowrick Editorial postal address: Kelsey Publishing Ltd, The Granary, Downs Court, Yalding Hill, Yalding, Kent, ME18 6AL TALK MEDIA Investment
Men's Fitness UK1 min de lecture
Dumbbell Pullover
Counteracting the wobble gives your core a thorough workout as well as your chest. By bending your elbows and straightening them as you raise the weight, you give your triceps and extra workout. The cable ensures that you don’t lose resistance at the
Men's Fitness UK3 min de lecture
Fast Muscle
There’s one training method that will help you get leaner, stronger and more muscular, improve your skin and cardiovascular function, make you feel healthier and cause your stubborn calves to grow. What’s more, you can do it in one or two 20-minute s
Men's Fitness UK3 min de lecture
Rest Harder
I just rest between sets until I can go again. Isn’t that right? Not quite. Manipulating any of the variables in a resistance workout – exercise choice, load, volume, rest period lengths or even the order you do the exercises in – alters the unique
Men's Fitness UK2 min de lecture
Hang Clean
The hang clean is a great total-body exercise that develops strength and power because you have to perform the move fast in order to move the weight from the floor to your shoulders. This makes it a fantastic exercise to do if you want to build power
Men's Fitness UK2 min de lecture
Lowering Standards
What does eccentric mean? The eccentric, or lowering, phase of any lift is when the muscle lengthens under tension – think of your biceps when you lower a weight during a curl. There are two other types of muscle contraction: the concentric (lifting)
Men's Fitness UK2 min de lecture
Lunge
When building strong legs most people overlook lunges in favour of squats, but lunging is a basic movement pattern that requires power and co-ordination, both of which are vital for sports,’ says Neil Odell, a personal trainer and founder of Fit For
Men's Fitness UK2 min de lecture
Warming Up
Sets 1 Reps 5 each leg Rest 0sec • Stand on one foot and imagine you’re in the middle of a clock face. Place your non-standing foot at 12 o’clock in front of you, then pivot and place it at 6 o’clock, then 3 o’clock and 9 o’clock. That completes one
Men's Fitness UK3 min de lecture
Travel Training
Not every hotel has a state-of-the-art gym, but that doesn’t mean you should develop an unhealthy relationship with the mini-bar instead. This workout allows you to work on your fitness and burn fat without packing your dumb-bells and gym ball. Worki
Men's Fitness UK3 min de lecture
Rise And Shine
After a long day at work, it’s all too tempting to forgo the gym and slump in front of Sky Sports. You’ll feel a lot better about doing this if you’ve already done a vigorous workout. Just set your alarm 30 minutes earlier and take the chance to burn
Men's Fitness UK4 min de lecture
Glossary
The metabolic phase during which nutrients from your diet, specifically protein, are synthesised by your body and turned into new muscle tissue. Muscle atrophy is the wasting away of muscle tissue leading to a decrease in muscle mass, typically due t
Men's Fitness UK2 min de lecture
Faster Fat Loss
Which is better for fat loss – weights or cardio? It has long been generally accepted long, slow, steady-state cardio is the best – or even the only – way to burn body fat. This is fundamentally not true. In fact, this type of exercise is inefficien
Men's Fitness UK3 min de lecture
Hit The Trail
When the sun is shining there is no reason to be sweating it out in the gym – instead it’s time to take your workouts al fresco. But just doing a few laps of your local park simply won’t cut it. You need to string together bodyweight exercises such a
Men's Fitness UK3 min de lecture
Snatch
This Olympic lift builds flexibility and co-ordination as well as muscle. Commonly linked to powerlifting, this posterior chain move improves explosive movement, strength, speed and core stability. Numerous sports mimic its movement pattern in some f
Men's Fitness UK2 min de lecture
Triceps Dip
When building big arms, a lot of guys favour biceps moves over those exercises that focus on the triceps. But the triceps make up about two-thirds of your upper-arm musculature, so you can’t afford to ignore this muscle if you want to add some size a
Men's Fitness UK1 min de lecture
Pecs Appeal
For many gym goers, the pursuit of a big, strong, chest is the pinnacle of their fitness goals. This focus often leads to an almost religious devotion to the bench press - an exercise that dominates chest routines the world over. The chest, or pector
Men's Fitness UK1 min de lecture
Incline Bench Press
The additional wobble gives your core a good workout as well as your upper chest, shoulders and triceps. Work both sides of your chest independently to prevent your stronger side doing all the work. When you don’t have a spotter to help you, the Smit
Men's Fitness UK4 min de lecture
Middle Ground
The Russians know a lot about many things: making (and drinking) vodka, sending dogs into space and carving a solid six-pack. This move works all the major muscles of your core including your obliques, which are the long, thin muscles that frame your
Men's Fitness UK5 min de lecture
Descending
Each workout consists of six exercises, performed in five continuous rounds. Perform 12 reps of each exercise in the first round, ten in the second, eight in the third, six in the fourth and four in the final circuit. Rest as little as possible betwe
Men's Fitness UK2 min de lecture
Kettlebell Swing
The two-handed kettlebell swing is an efficient way to build power in the posterior chain muscles, including the glutes and hamstrings, which is essential for any sport that requires explosive movement. You’ll improve your strength but you’ll also fe
Men's Fitness UK3 min de lecture
Clean And Press
This is an exercise that every guy should do, but many don’t because of its complexity. It requires every major muscle group to work together efficiently in order to lift the bar from the floor to over your head. Get this exercise right and you’ll bu
Men's Fitness UK1 min de lecture
T Press-up
When you push up explosively enough so that you can clap your hands, you target the fast-twitch muscle fibres that have the most potential for growth. This move blends power and co-ordination to give you functional upper-body strength. Jump your hand
Men's Fitness UK2 min de lecture
Tools Of The Trade
Whenever you walk into a gym, there’s always a dazzling array of equipment, much of it looking like it wouldn’t be out of place in a medieval torture dungeon, but nearly all of it does the same job – providing resistance for your muscles to work agai
Men's Fitness UK2 min de lecture
Home Gains
There are plenty of advantages to working out at home rather than at the gym. You can do it whenever you’ve got the time, you can blast out your own music and there are no sweaty blokes with personal hygiene issues. You might not have a full set of f
Men's Fitness UK1 min de lecture
Bench Press
Push the bar up explosively, as if you were trying to throw it off you, to fire up your fast-twitch muscle fibres (just don’t let go!). The machine locks the bar into a path so you can concentrate on pressing the maximum weight in safety. Work your c
Men's Fitness UK1 min de lecture
New Year, New You get Fit For Life And Save £31.44* In Your First 6 Months
Men’s Fitness is about more than rippling muscles, or chicken and broccoli dinners. These days, we’ve expanded our remit slightly. Our extensive collection of workouts, strength training tips and nutrition advice will help you look the part, sure, bu
Men's Fitness UK3 min de lecture
Squat
Good squatting promotes balanced strength and a strong lower body, which is a great way to increase growth hormones around the body, But if you aren’t lowering your body until your thighs are parallel to the floor or deeper, you’re not completing the
Men's Fitness UK1 min de lecture
Dumbbell Flye
The ball requires you to hold your body rigid during the move, ensuring that you use good form to execute the flye. Place the emphasis on your upper pecs by tilting the bench upwards. The cables give greater resistance than dumb-bells at the point wh
Men's Fitness UK2 min de lecture
Perfect Cardio
I have been running for years but I don’t seem to lose any weight. Why is this? Low-intensity cardio training, such as jogging, is one of the most popular tactics for weight loss but it’s far from the best. Long-duration, steady-state cardio isn’t a
Men's Fitness UK3 min de lecture
Deadlift
The deadlift works wonders on your physique because it requires a team effort from lots of muscles and lets you load the bar heavy. To deadlift efficiently and safely you don’t just need strong thighs and glutes – you should also improve the strength

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