Innholdsfortegnelse for September 2016 i Men's Fitness UK

“Small and sustainable steps in the right direction will get you the results you want faster” It’s said a change is as good as a rest – but in the pursuit of living a better life, I’d say stepping up is far more beneficial than lying down. This issue of Men’s Fitness has one theme running from the first page to the last, and it’s the importance of trying to do things differently. To do things better. Inside we bring you an interview with Rudimental’s DJ Locksmith, fresh from a 30-day fat-loss challenge (p33). We put the spotlight on action hero Matt Damon, who’s rolled back the years to reprise his role as Jason Bourne (p46). And we’ve got an exclusive training feature with golf superstar Rory McIlroy, whose newfound…

Do this three-move boxing HIIT circuit to torch fat fast. Do 40 seconds of bag work, rest 20 seconds, do 40 seconds of sprawls, rest 20 seconds, then finish with 40 seconds of sit-outs. Rest for 60 seconds, then repeat the circuit three more times. BAG DRILL Keep it simple: throw straight punches, pivoting on your back foot when you hit with your rear hand. Aim for a mixture of power and speed, and keep your non-punching hand by your chin – it’s a good habit to get into and gives your shoulders an extra workout. SPRAWL MMA fighters use the sprawl to defend the double-leg takedown - a wrestling move similar to a rugby tackle - but its up-down nature makes it a perfect fat fighter. Drop your hips…

“Prolonged periods of calorie restriction trigger hormonal changes that eventually slow down fat loss. A tactical inclusion of your favourite high-calorie ‘cheat foods’ on a regular basis tells your body that it’s no longer in a restrictive mode and keeps your metabolism healthy, creating a more sustainable diet plan. That’s the key to continued success.” “A cheat meal will not derail body composition improvements for most – although cheat days or cheat weekends are a different story! If you plan and prepare meals to hit your health and fitness goal – and stick to your plan – you will make great progress, but remember that ultimately the best plan is one you can adhere to for life.” “When planning a cheat meal you should try to be sensible with portion…

We all know that eating too much too often will lead to weight gain which, if left unchecked, turns into obesity and a reduction in life quality and expectancy. But new research on mice has shown that a diet restricted in calories, but which still contains enough essential nutrients, might itself increase longevity. New research published in the Journal Of Proteome Research suggests a calorie-restricted diet, similar to that of intermittent fasting, delays the onset of age-related disorders by reducing the amount of damaging compounds in the body and positively changing hormone levels and upping fat metabolism.…

Memory Bourne says “I can tell you the licence plate numbers of all six cars outside. Now, how would I know that and not know who I am?” Need a boost in memory? A University of Michigan study found that looking at nature boosted recall by 20% in test subjects – and this worked with static images as well as walking in the park. Download a desktop wallpaper full of green. Linguistics Bourne says “Vertel me wie ik ben.” [Translation: “Tell me who I am.”] Bourne speaks six languages over the course of the films: English, Spanish, French, German, Dutch and Russian (though he’s also got a Brazilian passport). Get fluent fast with the DuoLingo app, which “gamifies” learning and avoids grammar in favour of listening…

Creatine The big one. Your body creates it naturally, but meat is a key source – and it’s tricky to get elsewhere. Synthetic supplements are available, and in studies, they’ve led to increases in lean muscle mass for vegetarian athletes. BCAAs Vital for protein synthesis, and a key energy source during exercise. It’s possible to get them from nuts, beans and grains, but you’ll need a wide variety to get a “complete” array of amino acids. Beta-alanine It increases exercise capacity, boosts strength and can increase muscle mass – but it’s based on carnosine, which is hard to get without meat. Take a vegan supplement. Omega 3 Present in eggs and fish (and, of course, fish oil) and it can be tough to keep your ratios up with plants alone.…

The project When you work with a global sports star such as Rory McIlroy, you’re required to slot into a select team of people at the top of their game and help your athlete dominate the competition. “My overall job is to provide the scientific support to the coaching process,” says McGregor. “I bring the objective view, whether that’s analysing the golf swing or looking at some performance analysis statistics. And then I’m the physio, I advise on nutrition and I work on strength and conditioning. Since I came in to work with Rory in 2010, I’ve extended the objective analysis by taking him into a laboratory and quantifying some things that maybe you can’t see on a video: putting numbers to the range of motion, identifying power information and…

Chefs recommend letting your steak come to room temperature before cooking WHY Skirt steak is the ideal sandwich cut. It’s cheap, fast and easy to cook, tender enough that you won’t put your jaw out trying to bite through it and it has a rich, intense beefy flavour. It’s also a naturally slim piece of meat, no more than half an inch (1¼cm) thick and about ten centimetres wide, which makes it the perfect dimensions for laying a slab between two slices of bread. Adding the heat of horseradish, creamy mayo and peppery rocket rounds out the flavours perfectly. If you think you like sandwiches made with grey deli roast beef, you’ll go nuts for this. WHAT 350g skirt steak Steak is high in protein (with around 25g per 100g)…

It has been an up-and-down few years for Australian actor Jai Courtney. But we don’t mean his career, which has been on a steep upward trajectory since his breakout role in 2010’s TV cult classic Spartacus: Blood And Sand. No, we mean the number on his bathroom scales, which hasn’t stood still as Courtney changed his body shape dramatically for each little and big screen role. He went from ripped Ancient Roman in Spartacus to super-lean for his portrayal of time-travelling soldier Kyle Reese in 2015’s Terminator: Genisys. And now he’s packed on serious muscle mass for his role as Captain Boomerang in DC Comics’ summer super-villain blockbuster Suicide Squad, starring alongside Will Smith, Jared Leto and Margot Robbie, among others. MF caught up with Courtney, and his personal trainer…

Traditional press-ups work your chest, triceps and shoulders, but some simple tweaks to the move can shift the emphasis to one of these muscles, while lessening the involvement of the other two. Try these three variations to increase the workload on your shoulders, triceps and chest respectively, helping you build a stronger and more impressive upper body. 1 target shoulders move hindu press-up Why Elevating your hips places more of your bodyweight on your shoulders and forces them work harder. hoW Start in a press-up position then raise your hips so your body forms a V-shape. Brace your core and bend your elbows to lower your chest towards your hands, moving your head and torso forwards in a smooth arc. Keep moving your upper body forwards until your eyes are…

There’s nothing more frustrating than heading to the gym all pumped for your workout, only to get there and discover it’s jammed to the rafters. But a busy gym needn’t be the end of the road in your journey towards a leaner, stronger and more impressive physique. So if you want to burn fat, build muscle or sculpt a solid six-pack, try these one-kit circuit-training workouts for a quick and effective session that doesn’t require much time or much space. TORCH BELLY FAT WITH JUST A 20KG BARBELL GET ROCK HARD ABS BY USING A SINGLE DUMBBELL BUILD LEAN MUSCLE WITH THESE WEIGHT) PLATE MOVES…

HOW DO TO IT Do the following five moves in order, performing 15 reps of a lift then moving on to the next one without rest. After the final move, rest for 60 seconds, then repeat. Do six circuits in total. Make the circuit easier with a lighter weight plate, or harder with a heavier one. 1 SQUAT Hold the weight plate behind your head, supported on your upper back. Squat down until your thighs are parallel to the floor, then stand back up to return to the start. 2 BICEPS CURL Hold the weight plate in both hands with your arms straight. Keeping your elbows tight to your sides, curl the plate up to your chin, then lower back down slowly. 3 OVERHEAD PRESS From the top position of…

Jon, brand director #MustTriHarder I’m not a big fan of isolation lifts, much preferring heavy compound moves. But to add muscle faster I’ve embraced single-joint moves, like cable triceps press-downs. The aim is to keep tension on the muscle throughout each set and get the biggest pump possible. Ben, deputy editor #JointEffort I’ve been working on improving my hip, knee and ankle joint mobility using a squat progression devised by movement coach Ido Portal. I’ve suffered with knee pain ever since tearing a cruciate ligament a few years ago during an MMA sparring session, but increasing my ROM has worked wonders relieving it. Joe, editorial director #ShoulderTheBurden I’ve been spending more gym time on my shoulders: firstly working on improving mobility, then doing slow and controlled reps to work the…

Are friends saying you look tired even when you feel wide awake? You need to get fruity. Eating more fruit, especially the citrus varieties high in vitamin C such as limes - one contains 19.5mg of the antioxidant, which is 32% of your recommended daily intake - can help your face look younger and healthier. Why? Skin is supported by a type of protein called collagen, and the stronger your collagen bonds are the firmer and healthier your face looks and feels, while the breakdown of these bonds causes skin to sag and wrinkle. Vitamin C plays a big role in collagen synthesis, so eat more oranges and squeeze lemons and limes into water to roll back the years. 2500 As a man you’re told to eat 2,500 calories a…

99%  of people who follow a restrictive diet regain all the weight they lost within one year, according to research analyst Datamonitor Indulging your sweet tooth when on a diet might not spell disaster for your fat-loss plan. Indeed, it might be the key to getting into better shape. People who eat chocolate several times a week are slimmer than those who only eat it very occasionally, even though it’s high in calories from sugar and fat. Other factors, such as daily activity levels, were also included in the research, published in the Archives Of Internal Medicine journal. It’s thought that having a little bit of what you fancy isn’t just good for you mentally because it gives you a brief time-out from your diet, but it might also help…

1 / SWEET POTATO Subbing in a sweet potato for a white one will reduce calories by 50 per spud and lower the carb content by about 12g. 2 / VEG SAUCES Favouring tomato-and veg-based sauces over cream or cheese ones will reduce calories and increase vitamin and fibre intake. 3 / YOGURT Choosing natural low-fat Greek yogurt over fruity pots gives you all the protein and calcium but a fraction of the sugar. 4 / SALSA Replace high-sugar ketchup with fresh salsa (tomatoes, red onion, herbs) to reduce calories and increase antioxidant intake. 5 / DIET DRINKS Zero-sugar drinks will significantly reduce your calorie intake, but fizzy water with fresh lemon and lime is even better.…

Activity band The water-resistant band also offers phone notifications and control of your music Chest strap Measure the calorie burn and the intensity of your workout with the strap which, like the band, is water-resistant Digital scale Share it with health-conscious friends or family members – the scale recognises up to eight people automatically There are four pillars of bulletproof health, according to US sports clothing giant Under Armour: sleep, activity, nutrition and fitness. The HealthBox, UA’s debut in the activity tracker market (in partnership with mobile tech company HTC), allows you to ensure each of your pillars is in good nick. The HealthBox bundle is made up of a comfortable, lightweight wrist-worn activity band that can measure your resting heart rate, a chest strap heart rate monitor for workouts…

WAX What is it? It has a thick consistency that usually includes some moisturising ingredients. How does it work? It separates and defines each strand to give texture and hold so you can style and re-style. How much should you use? A pea-sized amount, unless you have longer hair. What styles does it suit? It’s perfect for creating an “effortlessly messy” look on short or medium-length hair. Davines This Is A Shine Wax, £15.60, davines.com/en PASTE What is it? Similar to wax, but with a stronger hold. How does it work? Once heated, it bonds to hair to give it extra thickness. How much should you use? Rub a marble-sized blob into your palm, then apply. What styles does it suit? A versatile product, paste is perfect for…

Swim coach Sam Williams from Swim Studio London reveals the key kit to swim faster Wetsuit A must for open-water swimming, even during the height of summer. It might sound obvious, but buying a wetsuit is all about the fit and it should feel like a second skin. There shouldn’t be any slack or ripples around the arms or knees, but equally it shouldn’t feel uncomfortably restrictive across the chest or neck. Goggles It’s important to factor in the conditions when picking your goggles. If you’re swimming outdoors in open water, it’s worth investing in a slightly more expensive pair with anti-glare lenses to protect your eyes from reflected sunlight. Swimming cap It might cost slightly more, but a silicone cap will be thicker, warmer and more flexible and provide…

Endurance To build strength for distance running, use active recovery intervals: one minute of high-intensity climbing and three minutes of rest, repeated six times. Keep your hips stable, as if you’re standing out of the saddle to pedal in a spinning class. Fat loss The classic Tabata workout is too tough, so use the reverse Tabata: ten seconds’ all-out sprinting, followed by 20 seconds of active rest – for eight intervals – is a brutal four-minute fat-burner. Speed For top-end sprint speed, short and nasty is the prescription. Do five seconds of full-strength sprinting, followed by five seconds of recovery. Repeat ten times, rest for a minute, and do the whole thing again. Find one at versaclimber.co.uk  and start here to strip fat and build your engine…

“The focus of this workout is strength endurance,” says McGregor. “It’s important to mention that the work that Rory does is a progression. Initially we work on stability and flexibility. Then you work through phases of training such as range of motion, endurance, strength endurance, strength, power. This workout is a strength endurance component including upper- and lower-body exercise to develop a general base. You’ll get a reduction in tiredness, improved concentration and more stability, and you should find that you’ll feel more comfortable on the golf course over 18 holes. If it’s done effectively that translates into greater power development but also, outside of golf, you’ll feel better. Men’s Fitness readers will know the positive impact on physical health and psychological wellbeing, and this is a good general…

1 why does my body need wAter? The male body is on average 69% water, so you’re more water than anything else. While you can go longer for a month without food, you won’t survive more than a few days without water. The reasons include its role in protecting and cushioning the brain, spinal column and other tissues, regulating body temperature, lubricating joints, and removing toxins and waste products through perspiration and excretion, among many others. Most water leaves your body through perspiration and excretion (sweat and urine), but significant quantities are also lost through breathing as water vapour. Adequate water intake is required daily to prevent dehydration, which can lead to a rapid decline in mental and physical performance. It’s very easy to lose a lot of body water…

CHILLI FLAKES Why? They contain capsaicin, which prevents over-eating by making your stomach think it’s full, and they’ll give citrusy juices a real kick. How much? A pinch CINNAMON Why? In addition to steadying blood sugar levels and adding sweetness, it helps to improve focus and mental clarity. How much? ½tsp BASIL Why? It’s an excellent source of bone-strengthening vitamin K and helps to improve the taste of leafy green juices. How much? 1tsp GINGER Why? It contains gingerols, compounds with anti-inflammatory properties that help improve recovery after exercise. It also adds a fiery flavour. How much? A pinch MINT Why? Rich in brain-boosting folate, mint will add a fresh aromatic quality to virtually all juices. How much? 1tsp…

When experienced personal trainer Brendan Johnston of CrossFit BMF in California was hired to get Jai Courtney into shape to play Suicide Squad’s Captain Boomerang, he had just two months before shooting started. And once filming commenced he had another four weeks to really dial the Sydney-born actor’s physique into peak condition for some of the film’s most intense and physically demanding scenes. Strong start Johnston says Courtney was in “decent shape” when they first started training together but there was still a lot of work to do. “Jai’s a big athletic guy, but he needed to drop body fat, add muscle, and bring his cardiovascular conditioning up to par,” says Johnston. “Specifically, he needed to put on about 9kg of lean muscle, drop his body fat below 8%, while…

INCLINE KETTLEBELL BICEPS CURL Stay seated on the incline bench with a kettlebell in each hand, arms straight and palms facing forwards. Keeping your back against the bench, your chest up and your elbows behind the bench, curl the weights up to shoulder height, keeping your palms facing forwards. Slowly reverse the move to the start. INCLINE KETTLEBELL PRESS Stay seated, holding the weights in each hand at shoulder height, palms facing. Keeping your back against the bench and your chest up, press the kettlebells directly overhead until your arms are fully straight, rotating your wrists as you go to end with palms facing away. Slowly reverse the move to the start. SEATED KETTLEBELL HAMMER CURL Stay seated on the incline bench with a kettlebell in each hand, arms straight…

0-10 “Start by mastering the movement pattern then doing one rep at a time, pausing at the top, to gradually build upper-body strength,” says trainer James Stark (starksfitness.co.uk), who’s also an MF cover model. 11-30 “Once you get into double figures try slowing down the eccentric, or lowering, portion of each press-up to increase the workload on the target muscles,” says Stark. “Then press back up powerfully to hit your fast-twitch muscle fibres.” 30-50 “You’re now into serious press-up territory so you need to keep the working muscles out of their comfort zone to keep getting stronger,” says Stark. “Try one- or two-second pauses at the bottom to expose them to even more tension.” 50+ “If upper-body size and strength is your goal then you need to make the move…

PRESS-UP BURPEE CHALLENGES HOW DO TO IT Stand tall, then drop down so your hands are on the floor and your knees are tucked in to your chest. Kick your legs backwards to get into the press-up position then perform the move with perfect form. Bring your legs back in to your chest, jump up and land back in the start position. MINUTE MAYHEM Do as many reps as you can in a minute. This is simple and effective. Working against the clock will help to push your body out of its comfort zone. Make a note of your score and try to beat it next time. BURPEE LADDER Do one press-up burpee, then do another rep, but this time do two mid-rep press-ups. Continue that pattern, adding one press-up…

HOW DO TO IT Do the five moves here in order, performing 15 reps of a lift then moving on to the next one without rest. After the final move, rest for 60 seconds, then repeat. Do six circuits in total. If you want to make the circuit harder you can add weight to the bar, starting with 2.5kg each side. 1 ROMANIAN DEADLIFT Stand tall holding the bar with a wide, overhand grip. Bend forwards, hingeing from the hips, to lower the bar to knee level. Push your hips forwards to stand up straight. 2 CLEAN From the bottom of the deadlift, push your hips forward and raise the bar, rotating your elbows to “catch” it at shoulder height. Reverse the move to the start. 3 BENTO VER ROW…

Having bulging biceps and a chest as wide as a wardrobe might look good, but if your muscles hinder rather than help your day-today activities, then there’s not much point in having them. Fortunately, it’s possible to build a bigger and stronger body that’s also incredibly efficient moving around in the real world, rather than simply moving metal in the gym. And one of the best ways to build a more muscular and functionally-fit body is through suspension training. The beauty of kit like the KO8 (ko8.co.uk) is that not only can it be used almost any time and anywhere, but it also makes using your own bodyweight as resistance a real challenge. HOW IT WORKS “Suspension training is great because it allows you to expand your bodyweight training exercise…

4.1% The average reduction in subjects’ body mass index (BMI) scores following the 12-week HIIT boxing programme, according to the Australian research 25% The improvement in feelings of general health and happiness reported by the study subjects who had completed the four-times-a-week three-month programme If you want to lose your paunch, start punching. Study subjects who followed a 12-week boxing high-intensity interval training programme reduced body-fat levels by 13.2%, their waist by 5.3% and total body mass by 4.1%, according to results published in the BMC Sports Science, Medicine And Rehabilitation journal. What’s more, the boxers significantly reduced their blood pressure, increased their VO2 max – the measure of cardio fitness – by 16%, and increased their sense of vitality by 54%. So if you’re struggling to shift your belly,…

63% The reduction in the number of colds suffered by subjects given garlic versus a placebo in a 12-week study, according to the Journal Of Advances In Therapy 5 The percentage of your recommended daily intake of vitamin C in a three-clove serving of garlic With only three calories per clove and no real protein, fats or vitamins to speak of, it’s easy to think that the only benefit of garlic is adding a tasty kick to your dinner. But new research, published in the Journal Of Agricultural And Food Chemistry, suggests that hydrogen sulfide – the compound responsible for garlic’s pungent smell – acts as a chemical messenger that instructs your blood vessels to relax, allowing more blood to move through and so reducing the workload on your heart.…

Some inflammation is a good thing - it helps your body repair damaged cells - but too much too often can lead to chronic inflammation and increase your likelihood of serious disease. Include more of these three foods in your diet to give your body the nutrients it needs to keep inflammation in line. 1 / SALMON Fish rich in omega 3 fatty acids can significantly reduce inflammation, according to the University of Maryland. 2 / BERRIES People who eat berries regularly suffer less inflammation than those who don’t, according to Ohio State University. 3 / NUTS Nuts are high in monounsaturated fats and vitamin B6, both of which limit inflammation, according to the journal Circulation .…

Let’s start with the big one. Your profession isn’t exactly a natural fit with a clean and healthy lifestyle… Ha! People see girls, large crowds, lots of booze and partying… and it’s exactly like that! But you need to have the mental strength to realise that if you keep doing that then you might not live past 35 years old. You have to take that on board and get your training in and sort your diet out, to have longevity in the music industry – and in life. Is that why you wanted to do a body transformation challenge? I wanted to lose some belly fat and get my abs to come out! I wanted a more defined chest. It’s pretty hard for me to do that. I am a…

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WORKOUT 1 1 Farmer’s walk Sets 4 Distance 50m Grab a weight in each hand, then walk with your head high and shoulders back. And go heavy. “We’d go up to around 1.25 x bodyweight in each hand,” says Walsh. 2A Bulgarian split squat Sets 3 Reps 8 Rest 0sec Rest one foot on a bench behind you, instep down, and squat until your trailing knee brushes the floor. “Do a three-count down to the bottom, hold for one, and come up.” 2B Gym ball curl Sets 3 Reps 8 Rest 90sec Superset this with the split squat. Lie on your back, shoulder blades on the floor, with your feet on a ball. Pull it in with your heels until your hips raise off the ground, hold and lower. 3…

“One reason to try veganism is to promote diversity – forcing yourself to try new foods because you’re not allowed your old standbys” Hi–my name is Joel, and I’ma carnivore. I was brought up as a vegetarian, but I’ve loved meat ever since my first bacon sandwich (at university), and I’ve been making up for lost time ever since. I’ve tried most types you could name (alligator is a favourite), experimented with eating it for every meal (steak for breakfast is the best) and spent hours working out how to grill, fry, smoke, braise or roast it better. I eat eggs every single day, I sprinkle cheese on everything possible, and I put butter in my coffee. And recently, I’ve been thinking about going vegan. There are lots of good…

Tucking away a few summer ice-creams won’t just have a negative impact on your waistline –it can also weaken your bones, according to the Institute for Ageing Research in the US. When scientists tested the effect that consuming various dairy products had on subjects’ bone mineral density they found that cream had a negative impact. Other products fared better, with both milk and yogurt having a positive effect on bone health. If you really can’t go without a treat in the sun, make sure you offset the damage by hitting the gym. A study in a recent issue of Current Sports Medicine Reports concluded that regular resistance training can promote bone development with likely increases in bone mineral density of 1-3%.…

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Monday Bench press warm-up, then: Bench press 5 reps Double-unders 50 reps Cable triceps extension 20 reps 35m sprint 5 reps V-sit crunch 50 reps Complete 5 circuits. Tuesday Back squat warm-up, then: Back squat 3 reps Biceps curl 20 reps Box jump 15 reps Row 150m Crunches 20 reps Complete 10 circuits. Wednesday Lat pull-down 10 reps Press-up 20 reps Dumbbell lateral raise 10 reps Weighted Russian twist 50 reps Complete 5 circuits. Friday Deadlift pyramid: start with a light weight for 15 reps, then with each set increase the weight but lower the reps to 12, 10, 8, 6, 4, 2. Then decrease the weight and increase reps to 4, 6, 8, 10, 12, 15. Cable flye pyramid: use the same pattern. Finish with 10 sets of 100m…

size & strength 10-minute pump-up WHAT This high-intensity ten-minute three-move circuit will flood your upper-body muscles with blood to create a huge pump and thoroughly fatigue your muscle fibres while keeping your heart rate high for both a muscle gain and a fat loss effect. HoW Do as many diamond press-ups as you can, then rest for 20 seconds. Then do as many normal press-ups as possible, then rest for 20 seconds. Finally do as many wide press-ups as possible then rest 60 seconds. Repeat this circuit four times. endurance 30-minute challenge WHAT This half-hour EMOM (every minute on the minute) workout will increase your upper body’s muscular endurance by taxing the muscles hard, resting, then going again through the process of accumulated fatigue. HoW In the first minute and…

HOW DO TO IT Do the following five moves in order, performing 15 reps of a lift then moving on to the next one without rest. After the final move, rest for 60 seconds, then repeat. Do six circuits in total. Make the circuit easier with a lighter dumbbell, or harder with a heavier one. 1 SWING Hold a dumbbell in both hands. Bend from the hips to lower the weight between your legs, then push your hips forward to raise it up to shoulder height. Reverse back down to the start. 2 SIDE BEND Stand tall, holding the dumbbell in one hand. Keeping your chest up, lower the weight – this will hit your obliques. Complete all the reps, then switch hands and repeat. 3 WOODCHOP Squat, holding the…

STRONGER CHEST Do the supersets that will give you pecs to be proud of BROADER SHOULDERS We pick the key exercises that will give you a V-shaped upper body BIGGER ARMS Train your biceps and triceps to get a T-shirt-filling frame Do you follow a traditional body-part workout split, training each muscle group around once a week? It’s a legitimate tactic, and with the right training programme you’ll add muscle size at a decent rate. But if a decent rate is too slow because you want to make big muscle gains as quickly as possible, this month’s main Men’s Fitness workout is for you. When you do this four-times-a-week training plan, you’ll work your chest and back twice each week, while working your biceps, triceps and shoulders directly and indirectly…

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