----ITS SIMPLE: 6 MOVES FOR 6 – PACK ABS----
THE BODY YOU ALWAYS WANTED STARTS HERE
BIGGER BICEPS LESS FLAB
50 WORK SMARTER NOT HARDER Autor : Mateo Castro Ganoza
BEST TIPS EVER
GYM & HEALTH TRAINING GUIDE2014 FROM THE EDITORS OF GYM $ HEALTH MAGAZINE
Stay Strong All Winter Long!
W
INTER IS NOT AN EASY TIME OF YEAR TO stay on track. Stress, holidays, and the cold grey weather take its toll. The training guide you have in your hands seeks to help you fight back against the winter doldrums and stay motivated. With invigorating workouts, expert advide, and revitalizing meals, we have set you pu to enjoy your healthiest winter yet!
Seven Tests of True Strength Are you fit? Prove it – or improve.
R
EMEMBER THE PRESIDENTIALS? No, not the election. We are talking about the presidents challenge physical fitness test – the series of exercises that gym teachers have been using for decades to torture students.
Test 1-JUMP AT LEAST 8 FEET
2-SQUAT, CURL, AND PUSH PRESS 20 TIMES IN 1 MINUTE
3-PERFORM ONE CONTROLLESD WALL SQUAT
4-SCORE LEVEL 12 ON THE BEEP TEST
5-DEADLIFT 1.75 TIMES YOUR BODY WEIGHT
6-DO 10 CLAPPING PUSHUPS
7-HOLD A PLANK FOR 3 MINUTES.
GYM & HEALTH
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The Spartacus Workout DUMBBELL CHOP
PLANK WITH LEG LIFT DUMBELL DEADLIFT BUMBBELL LUNGE GOBLET SQUAT DUMBBELL SINGLE LEG
DUMBBELL PUSH PRESS
Six Moves for a Six-Pack KETTLEBELL PULLOVER PLANK CABLE ROW KETTLEBELL RACK CARRY HALF KNEELING PALLOF PRESS BAND RESISTED JACKKNIFE DIAGONAL WHEEL ROLLOUTS
Best
Tips Ever DONT WORK YOUR ABDOMINAL MUSCLES EVERY DAY. TRAIN THEM ANLY 2 OR 3 DAYS A WEEK PUT YOUR TONGUE ON THE ROOF OF YOUR MOUTH WHEN YOU DO CRUNCHES TEST THE BENCH, PRESS YOUR THUMB INTO THE BENCH BEFORE LIFTING KEEP YOUR WEIGHT WORKOUTS UNDER AN HOUR SWIM FASTER, TO BUILD SPEED IN SWIMMING, DEVELOP YOUR ANKLE FLEXIBILITY COUNT YOUR REPETITIONS BACKWARDS DONT BOTHER WITH POSTWORKOUT PAIN RELIEVERS TEST YOUR OFTEN, EVERY B4 WEEKS. IF YOU HURT YOUR RIGHT ARM, DONT STOP EXERCISING YOUR LEFT ARM IF YOU DONT LIKE AN EXERCISE, START DOING IT
TO WORK YOUR BICEPS HARDER, BEND YOUR WRIST BACKWARD SIGHTLY WHILE YOU DO ARM CURLS PRACTICE CYCLING ONE-LEGGED TO RIDE MORE EFFICIENTLY RECOVER FASTER FROM A HARD WORKOUT BY LIGHTLY EXERCISING THE SAME MUSCLES THE FOLLOWING DAY DONT TRAIN WITH A WEIGHT BELT. INCREASE THE SPEED OF YOUR RUNNINGS STRIDES TO GET FASTER. BETWEEN SETS, TAKE 20 TO 30 SECONDS TO STRENCH YOUR MUSCLE YOU JUST WORKED EAT MEAT EVERY DAY BE MORE FLEXIBLE, STRETCHING YOUR TIGHT MUSCLES DO ABS EXCERSISES AT THE BEGINNING OR YOUR WORKOUT