Innholdsfortegnelse for November 2018 i Men's Fitness UK

Almost all our behaviours take the form of a habit. Some of these regular routines are really beneficial: brushing your teeth is important for avoiding a toothless old age, while wearing deodorant is important so your friends don’t avoid you. But other habits are not so beneficial. Hitting the snooze button every morning means you always end up rushing and arrive at work already stressed. Opening a bottle of beer as soon as you get in each evening will scupper even the best weight-loss plan. We all have lots of habits that either enhance or impede our lives – but it’s never too late to break unhelpful traits and create new, healthier ones. Having better habits reduces the number of decisions you have to make each day, freeing up brainpower…

Adding chillies to your meals has long been thought to aid fat-loss efforts because their heat - produced by a compound called capsaicin - increases your metabolic rate, which is the speed at which your body burns calories. But new research from the University of Adelaide has discovered another reason why chilli peppers are a very beneficial fat-loss food. Certain compounds in chillies activate receptors in the stomach that increase feelings of fullness, before you’ve had a chance to devour that entire tray of cheesy nachos. It seems adding chillies to your meals can help you avoid the overeating that inevitably leads to greater body-fat storage – so if you want to get lean, try spicing things up in the kitchen. 14% One serving of dried chillies contains 14% of…

There are lots of ways to target your chest, but few are better at building muscle than a heavy barbell bench press. And when you do that mass-building move, you’re better off using free weights than a Smith machine, according to a recent study published in the Journal Of Strength And Conditioning Research. When the study subjects were asked to perform two reps at 70% and 90% of their one-rep maximum, muscle activation in their pecs and shoulders was greater on the free weights bench than when they used the Smith machine, which uses a fixed bar path. Another benefit of using free weights is that they provide more of a challenge to the small stabilising muscles of the shoulder joint, and looking after these will bring the welcome bonus…

Organic milk contains, on average, 56% higher levels of essential fatty acids than regular milk, according to research published in the British Journal Of Nutrition. Essential fatty acids are those that can’t be made in sufficient quantities by the body and must be consumed via diet. The meta-analysis looked at 196 studies and found that ALA (68% higher), EPA (67%) and DHA (45%) were all more prevalent in the organic milk. Here’s why that’s significant. ALA Alpha-linoleic acid (ALA) has been shown to reduce heart attack risk and neurological decline. Other good sources include seed oils. EPA Eicosapentaenoic acid (EPA) has also been shown to reduce heart attack risk, and there is evidence to suggest it can reduce symptoms of depression. It’s found in oily fish like salmon, sardines and…

We all like to think we have rational minds – but we’re ruled by our emotions and desires, even when we think we’re making logical decisions. “Desires are what shape our beliefs. It is those motivations and feelings we need to tap into to make a change,” says neuroscientist and author Tali Sharot. So whether you’re trying to convince your boss to give you a pay rise or persuade your children to do something they don’t want to, follow Sharot’s suggestions to succeed sooner. The Influential Mind by Tali Sharot, RRP £18.99 (Little, Brown), is out now 1 Find common ground Our instinct is to try to alter people’s beliefs and actions with evidence that proves them wrong. But in the face of facts that clash with their prior beliefs,…

Black Yak is a brand that started in South Korea’s capital in 1973 with the mission of helping mountaineers reach their goals. Here are our picks from its latest collection. snowandrock.com BLACK YAK DZO JACKET It’s both waterproof and breathable, which makes it perfect for the four-seasons-in-one-day British weather. The front and chest pockets all have zips and are also waterproof so they’ll protect your gadgets. £250 BLACK YAK LIGHTWEIGHT YAK FLEECE Designed for a clean, uncomplicated look, this fleece won’t restrict your movement whatever you’re doing – and the collar zipper lets you open it easily when the temperature rises. £140…

Some people prefer to stay inside when it’s chilly or raining, but we know MF readers aren’t those people. Nothing should stop you enjoying the great outdoors – and with one of these jackets, nothing will.…

“This is my personal favourite for developing explosive power – even more so than the Olympic lifts,” says Lovett. “The reason is that it involves uninhibited triple extension. You see, when you do an Olympic lift you have to catch the bar, which involves controlling the deceleration to complete the move. With this throw, you don’t have to control the deceleration. It’s also incredibly easy to teach and learn – I could teach 20 people to do this move in one session. The only catch is that you need a lot of space. It’s also a bit more awkward to set up and carry out than the slam and it is slightly more complex so needs to be used a bit more judiciously. I reserve this exercise for people who…

GET THE PLAN All the workouts that got Jon into cover model shape in just eight weeks are detailed in the New Body Plan book. The plan is suitable for people of all training abilities and includes detailed form guides as well as extra tips to help you get the most out of every workout. EAT SMART As you’ve just read, what you eat is as important as the training side of the plan. The book’s in-depth nutrition section gives you advice according to your body shape goals, as well as a simple guide that busts common food myths and gives you an easy-to-follow approach to healthy eating. REAL-WORLD ADVICE This is a plan that was made with real people in mind and it gets real-world results. That’s why it…

Hungry for more than just chicken and broccoli? Good news: all those foods that the “clean eating” crowd won’t touch are just fine… under the right circumstances. So don’t wait for cheat day – catch up on the latest science, take our experts’ recommendations on board, and chow down with confidence. REFINED SUGAR THE LATEST SCIENCE First, to be clear, ditching all sugars is madness – nobody’s advising that you drop all glucose, fructose and lactose from your diet. The refined kind is another matter. The current NHS intake recommendation is no more than 30g a day, or less than 5% of your calories – a limit largely based on links between the sweet stuff and chronic diseases including obesity and type 2 diabetes. This is where things get tricky:…

When you’re short of training time but still want to have a tough session, following a superset strategy really is a super tactic. Quite simply, a superset is when you do a set of two different exercises back to back with little or no rest between them - you only rest after the final rep of the second exercise has been completed. Supersets are a very popular tactic to dramatically increase the amount of lifting work you can do in a limited amount of time, and by cleverly pairing exercises that work different muscles or muscle groups you can do a highly challenging full-body workout that will build muscle and burn fat in less than half an hour. That’s exactly what this six-move, three-superset barbell session does: simply do the…

Staying in your comfort zone is a nice place to be. It’s comfortable, after all. But if you want to turn that beer belly into a sculpted six-pack then you must take a big step out of it. Luckily, we’ve drawn a map for you, so that navigating the path towards abs of steel has never been easier. And while you might expect the road to rock-hard abs to be, well, rocky, if you follow this six-move six-pack circuit then you’ll be amazed by how far you can get in a short amount of time. It’s true that proper abs training isn’t easy – if it was, every man you know would have a six-pack – and the muscles of your core will be burning towards the end of each…

HOW Do the moves in order, without resting between exercises, to complete one round. Rest for two minutes between rounds. Do four rounds in total. WHY To add muscle quickly it’s important to move efficiently, yet many of us develop poor movement patterns over time. Using an empty bar to focus on perfect form will correct this, while providing a heart rate-raising workout. 1 ROMANIAN DEADLIFT  Reps 12 Stand tall, holding a bar with straight arms. Hinge forwards at from the hips to lower the bar down your legs until you feel a good stretch in your hamstrings, then reverse back to the start. 2 BENT-OVER ROW  Reps 12 Hinge forwards from the hips, holding the bar with an overhand grip. Keeping your chest up, row the bar up towards…

Q Can any one dothisplan? A Absolutely. The plan has been designed to help you get great results whether you’re new to training or an experienced gym-goer. If you are more experienced you can lift heavier weights to challenge your muscles, as well as your heart and lungs, harder. Q What weight should I lift for each exercise? A Use a weight that only just allows you to complete the final rep of the final set for each exercise. If you complete them with ease, the weight you are using is too light. It’s always better to be safe than sorry, so start with caution and focus on mastering the movement pattern. Once you are comfortable and know how to perform each move well, you can start increasing the weight.…

1 DUMBBELL FLYE Sets 3 Reps 10 Tempo 2010 Rest 60sec TARGETS Chest • Lie on a flat bench holding two dumbbells directly over your chest with straight arms. • Bend your elbows slightly, then lower your hands out to the sides until you feel a stretch across your chest. • Squeeze your pecs to return to the start. 2 DUMBBELL REVERSE FLYE Sets 3 Reps 10 Tempo 2011 Rest 60sec TARGETS Upper back • Stand holding a light dumbbell in each hand, then bend forwards from the hips so your upper back is parallel to the ground. You can use an incline bench to rest your forehead on, if you want. • With a slight bend in your elbows, raise the weights to the sides, leading with your elbows.…

1 Start your day on an egg When you’re getting lean, what you eat is as important as how you exercise. Starting your day with eggs is one of the best things you can do for your aims. We tell you why, and provide a great way to have them, along with more fat-loss meals. Find out more p44 2 Adopt better gym habits Whatever your health and fitness goal, you won’t get far without a challenging yet realistic target to work towards. Goal-setting is one of four habits all successful gym-goers use – here’s how you can adopt them all. Find out more p82 3 Add heat in the kitchen to torch fat Spicing up your meals with some chillies won’t only bring the heat, it will also help…

1 Dumbbell biceps curl MISTAKE Swinging the weights. FIX If you swing the dumbbells, you’re using momentum to lift rather than your muscles. Correct that by fixing your elbows to your sides and keeping your upper arms still throughout the rep. 2 Dumbbell lateral raise MISTAKE Not engaging the muscles. FIX A lot of people will cheat by “shrugging” the weights up using their traps. Resist the urge to do that by not raising your shoulder blades during the rep – instead focus on the delts. 3 Press-up MISTAKE Flaring your elbows out to the sides. FIX If you flare your elbows, you’re putting unnecessary stress on your joints. Perform press-ups correctly by keeping your elbows tucked in to your sides as you lower your chest towards the floor. 4…

We’ve been enthusiastically munching dark chocolate for years after reading a study that said the polyphenols in cocoa can help to protect your heart and reduce post-exercise inflammation. Now there’s a reason to snaffle a cheeky square before the gym too, because a report in the journal Frontiers In Immunology says that cocoa polyphenols also promote the release of nitric oxide, which should help you get a better muscle pump when you’re lifting weights. And chasing a pump isn’t a vanity thing: another recent study found that the process of engorging your muscles with blood can help to enhance muscle protein synthesis. 5% The possible increase in your vertical jump height after a cup of coffee, according to a new study in the Journal Of Strength And Conditioning Research. The…

Having a kit-free go-to means you can lose fat anywhere, any time. Trainer Anthony Bingham has you covered: do each move for 30 seconds, rest for a minute, and repeat five times to get a full-body fat loss workout in less than 15 minutes. 1 Jump squat “For an added test, alternate between narrow and wide stance, to a depth of 90°,” says Bingham. “Explode out of each squat with feet off the floor.” 2 Plank pike “Get into a plank resting on your forearms. Lower your hips to the floor, then crunch your abs to move your hips as high as possible in a pike position.” 3 Tuck burpee “Go chest to floor. On the jump section drive your knees up in a tucking motion. Use your hands to…

Christopher Raeburn is a British fashion designer renowned for recycling clothes and reworking surplus fabrics to create distinctive, utilitarian gear. Finisterre is a surf-inspired Cornish clothing label dedicated to high-performance, functional products and sustainable methods. Two such like-minded brands seemed destined to collaborate – and now they have. Raeburn x Finisterre is an innovative range based on the designer’s “remade, reduced, recycled” ethos. Raeburn says he was inspired both by the surf brand’s philosophy and by its dramatic location. When he travelled to Finisterre HQ, “I got to have a go at cold-water surfing with the team and it really allowed me to immerse myself in the world of Finisterre. It also felt timely to design a collection around the beauty and fragility of our oceans.” “Immerse” is the theme…

The effortless look is a tricky one to pull off. If you really do make no effort then you’ve missed the point and won’t impress anyone. Try too hard, on the other hand, and everyone’ll see through that too. The trick, it seems, is to use the right tools – like this new Mineral Paste from Fudge Professional. It contains ocean salt, giving the appearance of thicker, surf-dude-style hair, and Japanese sea kelp, which is rich in vitamins to give your locks a healthy shine. It’s perfect for that casual, tousled look. £12.95 for 85g, available from mankind.co.uk…

"I’d generally use this before a training session that focused on hip-hinge movements, such as a deadlift workout,” says Lovett. “You want to slam the ball as hard as possible, as if you're trying to throw the ball through the floor. One reason I like to use this move is because it has a novel quality – I’m not there to entertain my clients but the biggest factor in whether or not a programme works is adherence so if we can make the session more fun, that’s great. And considering that it’s an all-out explosive exercise, there’s not very much that can go wrong. Having said that, I did know someone who broke their nose when doing slams because the ball bounced back up and hit them in the face,…

1 TENZING NATURAL ENERGY Want to perform at your best? Prepare your mind and your muscles and give your next session everything. Tenzing is made with just seven natural ingredients to give you more energy before, during or after your session. Available at Tesco, Sainsbury’s, Boots, Whole Foods and Planet Organic. RRP £1.35. teamtenzing.com 2 MR LEE’S NOODLES HONG KONG STREET BEEF Full of nutrition, real meat and vegetables, with over 10g of protein per cup and absolutely no nasties, Mr Lee’s Noodles are perfect for a quick post-workout meal. No worries, eat happy! £2.50 per cup from Ocado and Amazon. mrleesnoodles.com 3 JIMMY’S ICED COFFEE Jimmy’s is the refreshingly cool ready to drink iced coffee you should be picking up for a pre or post workout boost. With Arabica…

Step 1 BURN FAT You won’t see your abs if they’re hidden beneath a layer of fat. These will help you burn it off 1 Broccoli is a low-calorie food that’s packed with fibre, which will fill you up and help you to lose weight, according to research from the US Department of Health & Human Services. 2 Cinnamon can help to blunt insulin response in the body, stopping you from storing fat, says an American study. 3 Cheddar is a good source of conjugated linoleic acid (CLA), which helps you to lose weight and build muscle, according to a Swedish study. 4 Mushrooms are a great low-calorie way to add bulk to stews and pasta sauces, helping to fill you up and stop you snacking, according to American research.…

1 MAINTAINING CONSISTENCY WHY Yes, the advice that will give you the most exciting results is one of the most boring. Consistency is, appropriately enough, the thing that most good trainers will tell you is the most important gym habit. HOW “In my view this is number one for getting results,” says Turner. “Even the best programme in the word won’t work if you only do it now and again. Keeping consistent with both your training and nutrition is a sure fire way to get success in the gym. This doesn’t mean you need to train seven days a week but I can assure you that consistency is the number one habit for success and is way more important than what deadlift variation you are doing today.” 2 FOCUSING ON…

When your training time is at a premium, or you’re limited by the space you have or the equipment at your disposal, it can be tempting to skip your workout because you feel you can’t really push yourself as hard as you’d like. But you can consign that excuse to the rubbish bin from now on, because we’re about to prove once and for all that a limit of time, space or kit isn’t a good enough reason for not getting your sweat on. Indeed, the beauty of the following workouts is that you can do them quickly and effectively, either in the gym – because you only need one bit of kit you can stay in one place and focus on getting the work done – or in your…

HOW Do the moves in order, without resting between exercises, to complete one round. Rest for two minutes between rounds. Do four rounds in total. WHY The key to getting fitter is pushing your body hard, resting for a short while, then going again, and that’s exactly what this surprisingly difficult session does. Start with a light plate and increase it as you get fitter and stronger. 1 OVERHEAD PRESS  Reps 10 Hold a weight plate in both hands in front of your shoulders. Press it directly overhead until both arms are straight, then lower it back to the start. 2 TRICEPS EXTENSION  Reps 10 Stand tall, holding the weight plate in both hands directly overhead with arms straight. Keeping your elbows pointing forwards, lower the weight behind your head,…

Your workouts for the first week begin over the page, with every move clearly detailed using pictorial demonstrations and form guides. Underneath each exercise you’ll find the sets, reps, tempo and rest details you need to follow to get the best results possible. Then, on p110, you’ll find the workout tables for the second and final week of the plan. If you want to repeat the fortnight to do a full-month plan, go back to the start and add an extra set to every move of every workout.…

1 DECLINE BENCH PRESS Sets 3 Reps 10 Tempo 2010 Rest 60sec TARGETS Chest, triceps, front shoulders • Lie on a decline bench, holding a dumbbell in each hand at chest height. Plant your feet on the floor or box directly underneath your knees. • Brace your core and back muscles, and press your feet into the ground. • Keeping your whole body tight and your chest up, press the weights directly up until your arms are straight. • Slowly lower the weights back to the start position under complete control. 2 INVERTED ROW Sets 3 Reps 10 Tempo 2011 Rest 60sec TARGETS Upper back, biceps • Take a double shoulder-width overhand grip on the bar with your heels resting on the floor. • Keeping your chest up, core braced…

1 SUMO DEADLIFT Sets 3 Reps 12 Tempo 1010 Rest 60sec TARGETS Quads, glutes, hamstrings, core • With your feet wider than shoulder-width apart, squat down and grasp a barbell with a shoulder-width mixed grip. • Keeping your chest up and core engaged, press through your heels to stand up, keeping the bar close to your body and pushing your hips forwards at the top. • Reverse the movement back to the start. 2 BARBELL LUNGE Sets 3 Reps 12 each side Tempo 1010 Rest 60sec TARGETS Quads, glutes, hamstrings, core • Stand tall with a barbell resting across your back and shoulders. Point your elbows behind you to retract your shoulder blades. • Keeping your back upright and core braced throughout, take a big step forwards and lunge down…

In the pursuit of gaining muscular size and strength, most people fixate on lifting weights. And that’s why most people fail to achieve their muscle mass and raw power potential. Including bodyweight plyometric moves – such as box jumps or clap press-ups – in your training is a highly effective way to increase both muscular size and power output, according to a study published in the Journal Of Strength And Conditioning Research. And the best bit (apart from not needing any kit) is that subjects who did plyometrics just once a week saw greater improvements than those who did four sessions.…

Tell us for a chance to win a £100 Amazon voucher. We don’t have to tell you that buys a lot of your favourite supplements! Men’s Fitness readers know how to train smart, so imagine if you could find out what your fellow readers relied on to keep them fit for life – and supercharge the effect of your workouts in the process. Well now you can, thanks to the Sports Nutrition Awards 2019, presented by Men’s Fitness and our stablemate Coach. Just tell us your favourite whey, BCAA, pre-workout, muscle builder or other product that helps you perform to the best of your ability. We’ll tally up the votes and in the March 2019 issue, we’ll announce which products have been honoured for their services to MF readers. And…

If you’re a fair-weather camper, the chances are that when someone asks you to picture a camping holiday your first thought will be visions of an increasing irate man trying and failing to attach one spindly length of metal to another. Well, now you can rescue that poor fella and turn that nightmare into a dream with Heimplanet’s The Cave, an inflatable tent that goes from flat to fixed in about a minute, leaving you more time to search for the tin (or bottle) opener that you were supposed to pack. £580, snowandrock.com LIGHT WEIGHT The Cave weighs just 4.8kg, which is great news if you’re planning to go off-grid and carry it for a long distance. COVER THE GROUND The inside overs a generous five square metres…

We’ll resist the temptation to quote the tagline of a popular HBO fantasy show – but there’s no doubt that the cold-weather season is, er, imminent. So peruse our pick of the best new knitwear and avoid the big freeze.…

Creed Original Vetiver The king of classy fragrances, Creed has used all three parts of the vetiver plant (root, leaves and heart) to create a rich aroma that will make a real statement. £215 for 100ml Christophe Robin cleansing thickening paste This smart shampoo will simultaneously wash and thicken your hair, thanks to a combination of rassoul clay and strand-expanding micro-algae. £42.50 for 250ml BOSS The Scent With the ambitious aim of capturing seduction in the digital age, this new warm and spicy fragrance from Boss will make you want to take things into the physical realm. £69 for 100ml…

"This is a brilliant metabolic conditioning move and it is one of my absolute favourites – as long as it is used for the purpose it is designed for, which is developing the thruster movement pattern where you go from a squat to a throw," says Lovett. "It's popular in CrossFit but unlike some other CrossFit moves, which can be high-risk, this is relatively safe to do, even for higher reps. I wouldn’t give this exercise to a complete beginner or to teach someone how to squat, but if they can already squat well – particularly if they can do a good goblet squat – then it’s an excellent way of getting a full-body training effect. You don’t need to be able to squat double bodyweight before you use it.…

1 Once you’ve got the hang of cooking meat and veg, cook enough on Sunday for the week. Cook all the meat medium-rare, so when you heat it up in the microwave it will taste good without being dry or rubbery. Add seasoning as you cook. 2 Roast a whole tray of vegetables – sweet potatoes, squash and broccoli are all good candidates – and then divide them into sealable bags. 3 Leave enough in the fridge for Monday and Tuesday, and place the rest in the freezer. Each day, move a portion into the fridge so it’s ready for the next day.…

If your morning routine consists of repeating hitting the snooze button so that breakfast is always a pastry or high-sugar snack on the way to work, do yourself a favour: get up two minutes earlier to make yourself a protein shake – with milk, not water – to enable your body to shift fat faster. In a new study, people who consumed a high-protein breakfast that included milk had more stable blood sugar levels and reduced feelings of hunger during the rest of the morning than those who were given a high-carb breakfast, according to results published in the Journal Of Dairy Science. The addition of protein helps slow the digestion of carbs, resulting in a more stable release of energy to keep blood sugar levels from spiking and then…

BACK SQUAT TARGETS QUADS, GLUTES, HAMSTRINGS In any serious gym the one question you will always be asked is, “What do you squat?” Like it or not, your strength will generally be judged on the squat numbers you put up. “People new to lifting fixate on bench press but the truly strong guys will go straight below the belt,” says Wright. “The squat is a great measure of strength because it works both lower and upper body at the same time while connecting the two with a strong core.” NO HALF MEASURES If you’ve spent any time in gyms you’ll probably have seen people loading up the bar and doing half reps in the squat rack. They’re wasting their time. “A proper squat requires your hips to come down at…

What’s the quickest way to add size and strength to your chest? To work these muscles through a variety of angles, using different set and rep ranges. This six-move chest workout does all of those things, and more, to help you get bigger and stronger in the fastest time possible. Start with the two straight sets, then move on to the two supersets so you work your pecs – as well as your shoulders and triceps – hard, so you can start building an impressive new upper body right away. 1 Bench press Sets 5 Reps 8 Rest 60sec Why The classic big lift for a bigger, stronger and wider chest. How Lie flat on a bench holding a barbell with an overhand grip, hands slightly wider than shoulder-width apart.…

HOW Do the moves in order, without resting between exercises, to complete one round. Rest for two minutes between rounds. Do four rounds in total. WHY Suspension training is a space- and time-efficient way to work your muscles harder using just your bodyweight, and this tests your heart and lungs to improve fitness levels because of minimal rest between moves. 1 PRESS-UP  Reps 10 Start in the press-up position with your feet on the floor and your hands in the TRX handles. Keeping your body straight, bend your elbows to lower your chest, then press back up to the top. 2 INVERTED ROW  Reps 10 Hold the handles with your heels on the floor. Keeping your body straight, pull your chest up towards your hands. Pause at the top, then…

HOW Do the moves in order, without resting between exercises, to complete one round. Rest for two minutes between rounds. Do four rounds in total. WHY Bodyweight crunches and planks just don’t cut it when you want to build rock-hard abs. For that you need to up the workload placed on your core muscles, and these abs-focused dumbbell moves will quickly fatigue these muscles. 1 SWING  Reps 12 Hold the dumbbell in both hands, then swing it down between your legs, then back up to head up. Allow the weight to swing back down and go straight into the next rep. 2 SIDE BEND  Reps 12 each side Stand tall, holding a dumbbell in one hand. Bend down to work your side abs, then straighten back up. Do all the…

GOAL The overall goal of this two-week plan is to provide your body with the perfect stimulus to burn away body fat and add lean muscle mass. To this end, there are four sessions per week for both weeks, which have been designed to work your muscles progressively harder so your body has no choice by to add new muscle and strip away stubborn body fat. If you’re currently training three times a week or less, then upping your commitment to the gym will pay huge rewards in your pursuit of a bigger, stronger and leaner physique. SPLIT The workout splits are two upper-body sessions and two lower-body sessions each week. This approach allows you to work all your major upper- or lower-body muscles hard in a session, then give…

1 BOX JUMP Sets 3 Reps 12 Tempo X Rest 60sec TARGETS Quads, glutes, hamstrings, core • Stand tall in front of a box or bench. • Squat down then jump up and over the bench, landing on both feet. • Turn around and jump back. That’s one rep. 2 TRANSVERSE LUNGE Sets 3 Reps 12 Tempo 2010 Rest 60sec TARGETS Quads, glutes, hamstrings, core • Stand tall with your chest up and core engaged, holding a dumbbell in each hand. • Take a big step with your right leg back and behind you, rotating your torso as you do and bending your right leg to lunge in that direction. Your chest should be straight over your right thigh. • Press back off your front foot to return to the…