Innholdsfortegnelse for August 2019 i Men's Health South Africa

Whether you’re completing a stylish outfit with a pair of sneakers, shining your classiest pair of loafers for a business meeting or lacing up your trainers for a morning jog, footwear is an everyday part of most people’s lives. It’s also big business. Brands have poured major funds into collabs with athletes and celebs in order to widen their audience and increase their market share. There are some brands, however, that walk a different line when it comes to making a profit – the ones that aim to give back to those who have less. VOSK shoes is one. Founder Wesley Vos has dedicated his local brand to making a difference. BODY, MIND & SOLE “With every pair of VOSK sneakers purchased, we give a new pair of shoes to…

Forget the stats and science. The most concrete proof that car design matters? Pin-up posters. It doesn’t matter what valve vintage you are – the models just differ, depending on when you grew up. No, it’s the fact that we all loved the look of these hot wheels so much, we covered our bedroom walls with them. There were no posters of famous architecture, or iconic furniture design; growing up, most boys plastered two- or four-wheeled machines on their walls (and, of course, the occasional pin-up girl). But back to cars. For some, it’s the Lamborghini Countach, the Ferrari 250 GTO, Testarossas and F40s, Porsche 911s and Dodge Vipers. Some even have a poster of the time-travelling DeLorean DMC-12. For others with fewer birthday candles, it’s the Bugatti Veyron, Jaguar…

ROBERT CILLIERS/ EDITOR FORTALEZA REPOSADO “If you don’t like your tequila harsh, this one is very smooth and easy to sip.” MEGAN FLEMMIT/ MULTIMEDIA JOURNALIST ALTOS PLATA “Smooth enough to drink on its own, with a slight citrus finish. The lack of afterburn makes this tequila highly palatable. Ten out of ten – I would recommend it.” KELLEIGH KOREVAAR/ FEATURES WRITER MONTELOBOS “This mezcal should come with a warning sign. It’s not for the faint of heart, and has a serious kick!” NADIM NYKER/ DIGITAL EDITOR LEONISTA HONEY REPOSADO “This is about as sweet and smooth as a single-malt whiskey – think Tullamore Dew with a bit of smokiness.”…

MIND TO MUSCLE During slow eccentrics and partial reps, you can vividly feel the targeted muscles working. This improved connection between your mind and muscles carries over well when it comes to lifting. DAMAGE LIMITATION In contrast to plyometric training or heavy sets, the lighter weights used in TUT methods – such as drop sets – cause less joint damage, yet still build muscle. You’ll be able to recover more quickly between your sessions. FAULTLESS FORM Because you’re concentrating on controlling the weight, you’re better able to focus on your technique. Enhancing your lifting form leads to improved muscle contractions, greater growth, and fewer injuries.…

THE RIGHT WAY... Get this: boot-cut jeans are best worn with actual boots. Or any other type of footwear with a high and burly ankle. The extra flare of fabric is a functional add-on made to accommodate the shaft of a cowboy boot. The two in tandem create a clean line up the ankle, like the jeans shown above. ...AND THE OTHER WAY Pairing the wide ankles of a boot-cut jean with your everyday sneaker is, to put it politely, inadvisable. That distracting excess of fabric swallows up your shoes, and traps you in the ’90s.…

Guido Panerai Florence’s go-to man for combat chandlery. His “Radiomir” lume lit up converted Rolex diving watches for Italy’s Second World War frogmen. It was then replaced by nonradioactive “Luminor”. Nemoto & Co Founded in 1962, this Japanese giant still feeds the watch world with its LumiNova and Super-LumiNova paints, available in 18 hues. The off-white “C3” shines brightest, glowing green in the dark. James Thompson AKA “Black Badger”. The expat Canadian composites guru based in Sweden is revolutionising coloured lume. Collaborations with MB&F, Sarpaneva and Laurent Ferrier testify to his horological clout.…

Brazilian soccer giant Neymar Jr. is the face of Diesel’s newest scent, Spirit Of The Brave. The fist-shaped bottle, which features a gold lion, was inspired by one of the 27-year-old’s tattoos – he has 70, each illustrating an important event in his life. The lion tattoo replicated on the fragrance bottle covers the top of his left hand – hence that fist-shaped bottle – and is a symbol of self-confidence and bravery for the footballer. “I wanted a fragrance that would be both fresh and elegant, something that could give me energy and confidence in every moment of my life,” he says of the scent. Renowned perfumer Carlos Benaïm at IFF and Neymar Jr. worked together to create a sophisticated fougère contrasted with an unprecedented natural freshness. “I’ve blended…

There are many different methods for doing intermittent fasting. Here are some of the most common. 5:2 Popularised by British journalist Michael Mosely, and the subject of many books and blogs since, strictly speaking this variation isn’t fasting. It involves kilojoule restrictions on two days of a seven-day week, and eating normally for the rest of the week. But it’s worth a try if you’re still unsure whether IF is for you, and you’re not ready to commit fully. Alternate Day Fasting Also known as the Warrior Diet. You fast one day, and eat normally the next. Time Restricted Fasting a.k.a. 16:8 This is the most used version of intermittent fasting – and the version used by famous IFers Terry Crews and Hugh Jackman. You fast for 16 hours in…

1 BROOM TO GROW Want to give your little guys the edge at school? Put them to work. New research has shown that you can snag yourself a cleaner house (and a smarter kid) by making your laaitie tackle your home’s daily tasks. As part of a University of Virginia study, researchers assessed a group of 10 000 primary school kids, tracking their lives from kindergarten through to Grade 3. They found that not only were kids who did chores more likely to succeed academically, they also tended to be more satisfied with life than their couch potato counterparts. The benefits are clear; but now you have to motivate little Vuyo to pick up the broom. Try this: create a list of weekly chores, and let your kids pick which…

Top 3 mental-health apps, based on popularity and user voting – Analysis by Yellowbrick, a psychiatric treatment centre 6 PERCENT HIGHER LEVEL OF JOB SATISFACTION AMONG NORTH AMERICAN WORKERS WHO REPORT TAKING A DAILY LUNCH BREAK (COMPARED WITH THOSE WHO DON’T) Address Your Stress To avoid dementia later, control stress now. That’s the takeaway from a four-study review of nearly 30 000 people. Researchers found a link between those experiencing midlife anxiety and those who developed dementia within ten years. Anxiety may hasten the ageing of brain cells, raising vulnerability to cognitive decline. To Be Happy, Forget About Being Happy New research from Rutgers and the University of Toronto Scarborough says the pursuit of happiness can actually make you unhappy. Four experiments found a correlation between the goal of pursuing…

“Let’s assume the water’s around 12, 13, 14 degrees Celsius, and you’re doing a recreational swim, not some big challenge,” says Ryan. “Firstly, walk in – don’t dive in, unless you’re very familiar with the cold and how your body is going to react. But be prepared for these reactions…” Pain “There’s always going to be a lot of discomfort and pain at this sort of temperature, especially when you put your face in the water. You’ll feel that ‘ice cream’ headache, and every part of your body will ache.” The Urge To Get The Hell Outta Dodge “Usually, the inclination here is to spend a few very short minutes and then run out. However, if you persevere, and stick it out for the 5 to 10 minutes that the…

YOUR CORE FINISHERS Most of us have a default workout. A run, a stretch, a few minutes on the bench… But if you keep doing the same old thing, you’ll go on seeing the same old results. PT Courtney Fearon, AKA “The HIITman”, has drafted a one-week regimen that’s certain to shock your muscles. Run through your usual moves if you want to; but end each session with one of these 20-minute core-sculptors, and you can’t go wrong. KEY On these days, perform a circuit of tough, targeted moves such as leg raises, oblique twists, abs wheel rollouts and mountain climbers. Push through intensive intervals with short work periods and long rests to shed extra fat. Use a treadmill, Assault bike or SkiErg machine. Strengthen your deep core on these…

THE RISE’N’ GRIND SHAKE “Fasted training is a great way to burn fat,” says nutritionist Matt Hodges, but it can also awaken an appetite like no other. Your hunger hormones spike when your blood sugar drops, so mainlining nothing but whey post-workout could be what’s triggering you to overeat. Instead, try stocking up on glucose with this smoothie, then let your body rebalance for 30-50 minutes before eating. INGREDIENTS (SERVES 1) • 100G PINEAPPLE • A KIWI FRUIT, CHOPPED • FRESH GINGER, GRATED • SPLASH MAPLE SYRUP OR HONEY • 200ML COCONUT WATER METHOD 01 Chop the fruit, leaving the skin on the kiwi for triple the satiating fibre. Grate in the blood-sugar-stabilising fresh ginger. 02 Add the syrup – choose (real) maple over golden for an additional source of antioxidants, or use honey –…

Armand Aucamp, South African adventurer, actor and TV presenter, is in the best shape of his life. His secret? Armand attributes it to Banting and keto – a diet of whole, nude, stripped-down food, with a focus on limiting carbohydrate intake and eating more fat for energy instead. Armand isn’t a medical practitioner, dietician or nutritionist. He’s just a guy who’s found a way of eating that works for him. And he’s enjoying it so much, he’s brought out a cookbook filled with his favourite recipes. Good for him. But also, good news for you. Because the recipes in Armand’s book are not only downright delicious – you can also prep them in advance. Meal prep is one of the best ways to ensure you stick to any diet. But…

CHINAGA Nature’s UltiMATE Sexual Arousal Formula A modern-day revitalising formula, containing L-Arginine to assist with increased blood flow for greater performance and sustained erections. Now you can experience ultimate sexual arousal the natural way! Chinaga may also be used as a general tonic for energy and well-being. Available at pharmacies and selected stores. GM Pharmaceuticals 021 788 6947 TURBOVITE BLAST Stay on top of your game Turbovite® is a range of energy supplements uniquely designed for modern-day energy needs. Turbovite® BLAST is formulated with active ingredients that assist you when you need it most: at work, driving, or just getting through the day. 100mg of caffeine, for a quick physical boost and improved concentration, and B-complex vitamins for the maintenance of healthy nerve function and general well-being. In easy-to-use, on-the-go…

1. Don’t Skip It Forgoing dinner to cut your kilojoule intake causes a rise in cortisol – not only slowing your metabolism, but also disrupting your sleep. – Psychomatic Medicine 2. It’s A Weighting Game Make dinner your largest meal, and you’ll find it easier to maintain muscle while dieting – resulting in better overall body composition. 3. What To Avoid Microwave curry (it’s time to get Ma’s recipe) Kilojoule bombs (ahem… fried chicken) Blood pressure spikes (give the salt a miss!) Packaging with BPA (Read the labels) Instagram @menshealthza Twitter @MensHealthZA Facebook MensHealthSA Scan this QR code and see the stories featured…

01. Warning Signs The shock you feel when you swap your duvet for the frosty pavement is physiologically unavoidable. But the shiver up your spine signals that your metabolism is revving up. Your body is hardwired to prefer storing fat over burning it, so it sends you a warning that you’re at risk of expending your stockpiled kilojoules. That’s the point – so push on. 02. Extra Time Your body now starts to convert “lazy” white fat cells – used for energy storage – into kilojoule-melting beige cells. Researchers at the University of Colorado Sports Medicine and Performance Centre found that regular exposure to the cold causes your metabolism to switch from burning predominantly carbs to torching fat: equivalent to doing seven hours’ extra cardio per week. 03. Maximum Air…

Selvedge jeans are called ‘selvedge’ because of the loom and the process by which the denim is woven. What we traditionally get (and want) is a tighter weave known for its thick, stiff weight and feel, with a finished edge on the inside seam – that’s the fine benefit of luxury denim, an investment that goes unnoticed. Despite the superior craftsmanship, there are still a few things to consider, and indeed to avoid: the fit, your build and the level of stress involved in finding the right style of selvedge jeans to suit you individually. But finding jeans doesn’t have to be exhausting, when you have someone else doing it for you. As in most fashion dilemmas, leave it to us. Firstly, be sure to check the hem of the…

Although Juan’s lab coat covers up most of his attire, that doesn’t mean he shouldn’t care what he wears underneath. The science is simple: sharp dressing equals confidence. And people who feel good about themselves perform better. Keep Your Grooming Routine Simple An easy way to change things up is with a fresh haircut and a well-groomed beard. Grooming is all about maintenance, so go for regular trims; and invest in an electric shaver, to clean up around the edges of your beard. With Juan’s new haircut, his daily routine should be quick and simple. Use a bit of wax and work it into your hair with your fingers, says hair stylist Claudine Nemeth . “The wax provides a medium hold – which will give Juan some texture, but still…

STRESS BUSTER The tryptophan, vitamin B5 and magnesium in your chicken breasts will help to lower your levels of cortisol, a stress hormone that is closely linked with weight gain. Their protein will protect your muscles during a kilojoule deficit, too. KILOJOULE KICK Garlic is thermogenic, which means your body produces heat and energy when it’s eaten, burning through kilojoules in the process. The cloves and flakes in this dish will give your metabolism a helpful boost. FIBRE IN THE HOLE Not only are chickpeas crucial for creating hummus, they’re also a great source of fibre, which slows digestion to help you feel satiated. This will put the brakes on your cravings for blood-sugar-spiking snacks. HUNGER CONTROL When you’re overweight, your body can become resistant to leptin, the hormone that…

Intermittent Fasting (IF) is the planned abstinence from consuming or restriction of kilojoules for periods of time. The theory behind it is based on the idea that humans and animals adapted to survive without periods of food, and that our nervous system, metabolism, hormones and muscular-skeletal system can all adapt to help us perform normal bodily functions in the absence of food. This was the lifestyle of the hunter-gatherer, who went for extended periods of time without finding food. But as we evolved, food became easier to find; and, the theory goes, over-feeding became a problem for us as humans – as evidenced by the obesity rate around the world. A major reason for many people trying IF is to lose weight. And research does seem to support it as…

Baby Dove Sensitive Moisture Wipes Hey, if they’re good enough for babies’ butts (there’s no fragrance, alcohol, or parabens), then they’re good enough for your peen. R29, Clicks Below The Belt Grooming Fresh & Dry Balls Long night at the club ahead? Rub this gel onto your nuts post-shower to help keep them fresh and dry and avoid sweaty odour down there. R149.99, Clicks…

Immersing yourself in water just the right side of ice triggers involuntary physiological and psychological reactions. When you submerge yourself to neck level, it triggers the body’s cold shock response, instantly causing you to hyperventilate. Which, combined with the physical sensation of being in an unquestionably hostile environment, can result in genuine terror. Your breath escapes you, try as you might to find it. Your skin scalds in the burning cold, and your limbs become distant friends who can’t quite hear what you’re saying to them. “Most people who drown in cold water do so because of panic,” says Jeremy Laming, an international cold-water swimming mentor. “It takes a while to go hypothermic – 30 minutes, give or take. But if you panic, and breathe in water when you first…

HEAVYWEIGHT ABS WORKOUT If it’s good for your psyche, do away with “cardio days” altogether. With intelligent structuring, you can turn your regular resistance routine into a fat-scorcher. This session’s AMRAP (as many rounds as possible) structure burns through fat and will keep your metabolism high for 24 hours. Blast through the two moves within the set time period, taking no rest (that’s kind of the point). Break for a full five minutes at the end of each round to ensure you’re training at optimum intensity. 15 MIN 10 MIN…

1/ TIME IT RIGHT Try Google’s “popular times” feature: “Search your gym [in Google Maps] and you’ll find a graph of its quietest hours,” says PT Dave Thomas. 2/ HAVE A PLAN B “Think in terms of movement patterns – squats, hip hinges, presses and pulls – not single exercises,” says Thomas. When your first choice is taken, sub in another (right). 3/ KNOW YOUR WEIGHTS Keep notes – it shouldn’t be trial and error every time. “That said, if the 30kg set is already in use, go lighter and focus on slow-tempo lifts with built-in pauses.” 4/ CARRY ON TRAINING Stuck for ideas? “The loaded carry is undervalued and will boost grip strength and core control.” Plus, you can use anything for it: sandbags, weight plates, kettlebells… 5/ GO…

I eat healthily enough. But mostly Monday through to Thursday; by Friday, my lack of a healthy work/life balance has forced the willpower out of me. And I train hard enough. But only three or four times a week, because... drinks happen, friends and commitments happen, and life gets in the way. I’m in decent shape, but not great shape. I tend to have good weeks followed by bad weeks, and sometimes I wish I could just take back control – I’d like to be a few kilos heavier, and get back to a routine. If you’re anything like me, you need a plan: a blueprint to achieve these goals, including a better body. Starting on page 104, we have a guide to identifying your stumbling blocks and building a…

FOOD Is It Possible To Eat Too Much Protein? – Adil, Pietermaritzburg As the macro of the moment and the so-called building block of muscle, protein is being fetishised – as much by the supermarket giants as it is by pneumatic gym bro’s. While devouring a whole chicken in one sitting has long won you kudos in some circles, now you can’t move in PnP without being sold protein ice creams and protein cereals. And sadly, it is possible to have too much of a good thing. According to the UK’s Reference Nutrient Intake (RNI), you need 0.75g of protein a day for each kilogram of body weight, so an 80kg man requires around 60g – roughly three salmon fillets. But the greater the physical stress placed on your body,…

Tequila. The taste of regret. Fuel for many a poor life choice and epic babalas. But that’s about to change. Just like you, the staple drink of your student years is growing up. That paint-stripper shot that used to come with a pep talk and end with a shudder is giving way to more sophisticated alternatives, with interesting and complex flavours. And now that we’re actually enjoying them – super-premium tequila sales in SA are up 93% – it’s time to get better acquainted with what’s out there. A SHOT BY ANY OTHER NAME Ordering a round of tequila used to be pretty straightforward. But now that we’re getting all fancy, things are about to get blurrier. Turns out, just like champagne and port, only products produced in a certain…

BEDTIME “Use it to monitor how regular your bedtimes and get-up times are, and whether your sleep opportunity is long enough.” (iOS) SLEEP CYCLE “With ‘Sleep Notes’ and ‘Wake Up Mood’ you can keep track of factors that may influence your sleep. However, use the microphone sleep monitoring with caution; rather use the ‘Wake Up Mood’ feature to record how well you slept.” (iOS & Android) SNORELAB “This lets you record and play back sounds you make at night, such as breathing, snoring and coughing. It also helps you keep track of factors that make your snoring worse. If you hear yourself stop breathing or gasping for air during the night, you may want to see your GP, as these are signs of sleep apnoea.” (iOS & Android)…

SLIM PICKINGS The treadmill, rower and Wattbike are HIIT’s holy trinity. Our experts explain how and why they can take your weight-loss endeavours to the next level. 01 HIIT AND RUN “Controlling speeds on the treadmill makes it easier to keep pushing, and helps you to torch through more kilojoules,” says Rory Knight, creator of Track Life LDN. THE WORKOUT 90 sec @ 75-80% effort Let your HR drop to 100bpm, then… 30 sec sprint @ 100% effort 90 sec walk Repeat for three more rounds 02 WATT TO WORK “The bike lessens the impact on your joints, so you can focus on your work rate. The RPM (cadence) and power (watts) keep track of your efforts,” says Dan Little of Digme Fitness. THE WORKOUT 4 X 40 sec sprint…

Jeans are as natural to getting dressed in the morning as the bench press is to your workout. But just like there’s a whole lotta gym beyond the weights section, there’s also a world of fit and wash beyond your standard blues. Anga Makubalo – better known as singer/actor NaakMusiQ – shows us what to look for in denim right now. FIND YOUR DENIM SWOLE MATE Need jeans that can handle your gains? Look for more room around the thigh, and steer clear of boot cuts and relaxed fits. A slim, straight cut is a great way to avoid an awkward fit around the waist, thighs and calves. YOU CAN WEAR SKINNY JEANS This is one of Anga’s favourite styles, because they fit so close to the body. Skinny jeans…

For the upwardly mobile, it was tantamount to shooting yourself in the foot: the habitual wrist flick, an unconscious time check that physically broadcast you’d rather be anywhere but this late-afternoon client meeting. But then mobile phones came along and rewrote the rules of demonstrable rudeness. If you need to know the time but still want to seem “engaged”, a wristwatch will always be your best bet. You need discretion. The savvy choice for a man of manners and distinction is a timepiece that sports luminescent numerals and hands – all the better for subtly glancing into the depths of your cuff, under the pretence of a head scratch, say. Watches with glowing faces have been around since timepieces migrated from the pocket to the wrist. This industry-standard “lume”, in…

FISH AND CHIPS Go heavy on the vinegar. Research shows that its acetic acid reduces levels of cholesterol in your blood to safeguard your heart. SUNDAY ROAST The rosemary with your lamb and roasted veg can give you a cognitive boost and 15% improvement in short-term memory*. FULL ENGLISH Be generous when you’re ladling on your side of baked beans. The high fibre content and the antioxidant lycopene will take a bite out of your cancer risk.…

Intermittent fasting (IF) is a diet that involves limiting your kilojoule intake to a set time frame during the day, and fasting the rest of the time. It’s become a major trend in recent years. But you’re probably still asking yourself: does it actually work? And would you be able to stick to a life without breakfast? Sports physio Nick Pereira shares his experience of how he lost weight with intermittent fasting back in 2018 – and how he’s still doing it. Eating Less – But Better “My journey to better health started in 2016. My process involved becoming a regular exerciser, cleaning up my diet, looking after my mental health, and committing to a journey of self-mastery.” “My last weigh-in – back in November 2017 – tracked my weight…

Focus better with meditation! A 2018 study from the University of Miami found that of the people who attended a three-month-long meditation retreat, those who continued the practice regularly and intensively did not show age-related decline in sustained attention seven years later. Get more done with chocolate! The active ingredient in dark chocolate, cocoa flavanols, may immediately improve visual information processing and working memory performance. Have a square or two, and stick with natural cocoa: “Dutch processing” reduces flavanol content. Augment your memory with games! A 30-minute brain-training session based on the “n-back test”, requiring participants to recall squares and letters they’d seen previously, improved their working memory (compared with those who didn’t train). Try it yourself at cognitivefun.net/test/4. Cultivate your creativity with tea! In a new study, people who…

THE FREEDOM SERIES freedomswimseries. co.za Started and owned by Ram Barkai, this organisation holds an event in the Western Cape every public holiday. MIDMAR MILE midmarmile.co.za The iconic KZN race is a good challenge to train for, if you’re not ready for the cold embrace of ice water – but it does get crowded! FREEDOM DAY SWIM freedomswimseries. co.za The pinnacle of the Open-Water Swim series is a race from Robben Island to Blouberg – seven kays across the chilly Atlantic.…

HOURS BENT OVER YOUR DESK WILL LEAVE YOU WITH BAD POSTURE AND A WEAK CORE. YOU WON’T SEE YOUR ABS UNTIL YOU IRON OUT THE KINKS, SAYS PT DAVID BIRTWISTLE. THE DIAGNOSIS Exaggerated Kyphosis BY WHICH WE MEAN Your shoulders are hunched FIX IT Boost your mobility to help your abs pop. Lie with your knees bent, a foam roller across your shoulders beneath you and a bar held behind your head. As you push with your legs, push the roller down your back and up again for three minutes. Feel the stretch. THE DIAGNOSIS Scapular Protraction BY WHICH WE MEAN Your pecs are in knots FIX IT Releasing your tight pecs will improve your posture, giving you a flatter stomach. Align the roller with your spine. Lower your hips…

// THE PLANK CHALLENGE Hold to failure in every attempt, and rest for 60 seconds between sets in the weeks when you perform two. Note your progress between weeks 1 and 8. Week 1 Bodyweight (BW) plank Week 2 5kg weighted plank Week 3 10kg plank Week 4 15kg plank Week 5 15kg plank + BW plank Week 6 15kg plank + 5kg plank Week 7 15kg plank + 10kg plank Week 8 BW plank re-test Post your score to @MensHealthZA using the hashtag #HardCoreCardio…

“You’ve heard of cortisol, the stress hormone, right? Well, when levels become chronically high, it can trigger enzymes that instruct your fat cells to grow, obscuring your abs. It also makes sleep more elusive, which limits the amount of testosterone you produce – and the pay-off you get from exercise. “Fortunately, there are numerous things you can do to solve the problem. First, deal with any irregular eating patterns you might have. Every time you eat, your body releases the hormone insulin, which counteracts cortisol, so a “little and often” eating routine is wiser than working through your lunch and overcompensating later. “If you’ve been feeling fatigued for a while, serious graft will probably compound your stress, making it harder – not easier – to achieve your abs. On weekdays,…

If there’s no space for… Barbell Back Squat Sub in… 1. Kettlebell Goblet Squat Front-loading with an irregular-shaped weight places more stress on your abs. Pause at the bottom to make it harder. If there’s no space for… Barbell Deadlift Sub in… 2. Single-Leg Hip Thrust Use a heavy weight plate – or whatever you have to hand – and raise one leg at a time to challenge your core. If there’s no space for… Bench Press Sub in… 3. Pallof Press Standing side-on to a cable machine, press the handle out, keeping your core tight. This one is a serious abs-burner. If there’s no space for… Bent-Over Row Sub in… 4. Banded Pull-Up Assisted machines steady your body, taking your abs out of the game,…