By the time that my big 40th birthday was approaching, I had accomplished a lot: I'd received a degree in exercise physiology and nutrition and had nearly 20 years of personal training experience under my belt. I'd also worked with professional athletes, celebs like Adrian Grenier and Julia Roberts, and even a presidential candidate (no, I can’t tell you who!). But I still wasn't in the best shape I could be. I have to admit that I was a little panicked to hit the big 4-0 because I thought that becoming that age would mean that I was "old" and my body would become weak. I decided that if I was going to be hitting this milestone, I might as well be in the best shape of my life.
I decided to focus on strength training because it was a workout that I had never given enough attention to before that point. To ramp up my fitness level, I created a routine composed of four strength workouts and four cardio workouts a week. I also ate lots of lean protein, greens, and whole grains. Six months after starting my new regimen, I celebrated my birthday looking and feeling better than ever.
Though I can’t share my entire workout program in one story, there are a few super effective moves I used that can help you achieve your best body, too. Get ready to be in the greatest shape of your life, lady!
The Workout: Complete three sets of each exercise below for the reps noted under each move, resting for 30 seconds between each set. After finishing all three sets, move on to the next exercise. For every move, try to increase the weight as noted below in the second and third set.
See the entire body-transforming workout in this pinable graphic. Then, continue down the page for a play-by-play of each move.
Hold a 45-pound barbell with an overhand grip in front of your thighs. Your hands should be slightly wider than your shoulders. Keep your chest lifted and your shoulders pulled back and down, and turn your feet outward slightly. Bend at the waist, and push your hips backward so that the bar slides down your legs. Once the bar passes your knees, bend your knees, and lower your hips until the tops of your thighs are parallel to the ground (A). Keep your chest lifted, press into your heels, and stand up in one movement (B). That’s one rep. Do 15 reps in the first set, 12 in the second, and 10 in the third. Try to increase your weight by 10 pounds in sets two and three.
After adding 30 to 70 pounds to the lat pull down machine, sit with your knees securely anchored under the machine’s pad. Grasp the bar with an underhand grip, keeping your hands shoulder-width apart. Lean back slightly, and keep your chest lifted (A). Bring your shoulder blades together, and pull the bar close to your upper chest. Pause for two seconds (B). Slowly release back to the starting position. That’s one rep. Do 15 reps in the first set, 12 in the second, and 10 in the third. Try to increase your weight by five pounds in sets two and three.
Begin in a seated position with five-or eight-pound dumbbells hanging at your sides (A). Draw your shoulder blades back and down, and pull the dumbbells upward with your palms facing inward until the heads of the dumbbells touch the front of your shoulders. Pause here, and squeeze your biceps (B). Slowly lower the dumbbells back to the starting position. That’s one rep. Do 15 reps in the first set, 12 in the second, and 10 in the third. Try to increase your weight by five pounds in sets two and three.
After adjusting the weight somewher between 30 to 60 pounds, position the seat of the chest fly machine so that the handles are at the height of your chest. Pull the handles together so that your hands are close together in front of your chest (A). Slowly open your arms until the handles are in line with your chest, directly across from your shoulders (B). Keep a slight bend at the elbow, and bring the hands back together. That’s one rep. Do 15 reps in the first set, 12 in the second, and 10 in the third. Try to increase your weight by five pounds in sets two and three.
Stand with your feet together while holding a five-or eight-pound dumbbell in each hand, your palms face inward, and your arms are bent at a 90-degree angle at your sides (A). Raise your arms out to the sides while keeping your elbows at a 90-degree angle. When your upper arm is parallel with the floor, pause (B). Slowly lower back to the starting position. That’s one rep. Keep a slight bend at the elbow, and bring the hands back together. Do 15 reps in the first set, 12 in the second, and 10 in the third. Try to increase your weight by five pounds in sets two and three.
After adjusting the weight to 30 to 60 pounds, face a cable column and grasp a short, straight bar with an overhand grip. Press the bar down so that your arms are straight down, touching your thighs (A). Without moving your upper arms, bend your elbows until the bar ends in front of your chest (B). Pause for two seconds, then press back down to the starting position. That’s one rep. Do 15 reps in the first set, 12 in the second, and 10 in the third. Try to increase your weight by five pounds in sets two and three.
Holly Perkins is a certified strength and conditioning specialist, founder of Women’s Strength Nation, and author of Lift to Get Lean.
Original article and pictures take www.womenshealthmag.com site
Комментариев нет:
Отправить комментарий