Innholdsfortegnelse for November 2022 i Muscle & Fitness Hers South Africa

FITNESS PRO TIPS MASTER THE CHINUP WHEN IT COMES TO BODY-WEIGHT exercises, few are as challenging as the chinup. In one pull you’ll work your back (primarily the lats), arms (mostly the biceps), shoulders, and core. “It’s one of the best body-weight exercises you can include in your exercise regimen because you’re pulling all your weight vertically, which requires both strength and body control,” says Christian M. Valvano, C.F.S.C., a performance specialist with Parabolic Performance and Rehabilitation in Montclair, NJ. Can’t do one just yet? Follow the progressions below to build strength and train movement patterns so you can soon master the move. START HERE HALF-KNEELING, SINGLE-ARM CABLE PULLDOWN "Starting close to the ground means you have more stability but are still able to build strength in the core and…

IF A SWIMSUIT IS SOMETHING YOU WEAR ONLY TO sit by the pool, it may be time to get it wet. Swimming is a great way to recover after a hard strength day or to get in some fat-burning cardio. In fact, a study in the International Journal of Sports Medicine found that athletes who hit the pool for a moderate workout on a recovery day were able to subsequently work out longer than those who took it easy. “Getting into the pool can help start that active recovery process,” explains Hannah Caldas, a coach with CrossFit Anywhere in Folsom, CA, and a former member of the Portuguese national swim team. “You’re flushing out some of the lactic acid while helping your muscle fibers recover.” Water is low impact and…

• THE ONLY TRUE requirement for Andrea Hudy’s gym is a willingness to work hard. As the assistant athletics director for sport performance at the University of Kansas, Hudy oversees strength and conditioning for most of the university’s sports teams, including the highly lauded men’s basketball program. “This gym is the one place that all athletes in the athletic department pass through,” says Hudy. “We have to have a culture that can bleed into all of the 14 different cultures of sports we have here. They have different personalities and different coaches, but we have to get along with everyone.” Hudy’s people skills have been indispensable as a female who has climbed to the top of a male-dominated industry. “I always go back to the Carnegie quote that 85% of…

Lower-body workouts are intense for good reason. Those powerful muscles can generate a lot of force, so you need exercises that get them fully engaged and exhausted. But a heavy lifting day doesn’t necessarily translate to a balanced lower body. Classic squats, deadlifts, and lunges can sometimes disproportionately work the quads and hamstrings and leave the glutes undertrained, explains fitness coach Tim Gardner, who counts IFBB bikini pro Janet Layug among his clients. The solution? While he’ll often separate out quads and hamstrings in training, this combined workout does it all. "The routine is structured to pre-exhaust the leg muscles,” says Gardner. "We start out targeting the quads, then transfer to the hamstrings, and back to the quads, adding in some glute isolation. We build up to higher-rep finishing sets,…

IF YOU’VE held on to that extra winter padding around your abs, hips, and thighs, then it’s time to set that fat on lire with the incredibly handy gliders in your workout toolbox. New York Sports Clubs trainer Morgan Anderson has programmed this deceptively intense workout with gliders in order to decrease stability overall and up your bum—big-time. Pace yourself: Even the first move starts out with two sets of 50 reps, and that’s just the warmup. For this reason, you’ll keep the weight lighter than usual and the pace brisk. You’re about to find out what a range of new stimulus you can create by adding one simple tool. WARMUP Mountain Climber (not shown) >Place each foot on a gliding disc and walk your hands out into the top…

WHAT IT IS The idea is to eliminate all the foods that make you feel crappy (processed food, alcohol, sugar), as well as foods that might be making you feel bad—such as beans, legumes (soy, tofu, chickpeas, peas, lentils, peanuts), dairy, and grains—for 30 days, with the hopes of discovering what foods you’re sensitive to. What you can eat: vegetables (including potatoes), fruit (in moderation), unprocessed meat, seafood, eggs, nuts, seeds, olive oil, coconut oil, and coffee. At the end of the month, you can reintroduce the less dramatic offenders, like legumes, dairy, and grains, and see how your body reacts. THE PROS You’re going to feel better cutting back on junk food, sugar, and alcohol, all of which can lead to weight gain, blood sugar spikes, and decreased energy…

• STRICT DIETS are a drag, and excessive exercise isn’t healthy. Luckily, research shows that these simple fat-loss strategies can help you peel off excess pounds so you can perform at your full potential. 1 GET IN SYNC Calories do count, but meal timing is also crucial to weight control. The body’s circadian rhythms, which are driven by many different internal biological clocks, not only determine the times you’re alert and when you’re sleepy but also rule the eˆA ciency of food digestion and metabolism, as well as the release of certainhormones such as insulin, which promotes fat storage. The old adage of ˵Eat breakfast like a king, lunch like a queen, and dinner like a pauper˶ has some scientifi c validity. Research has shown that consuming the majority of…

KNEE TO NOSE WORKS: CORE Start in a pushup position with your hands shoulderwidth apart, placed slightly more underneath your chest than shoulders, fingers pointed forward Round your spine toward the sky and simultaneously draw your left knee toward your nose Return left leg to the ground, flatten your spine, then repeat with right leg Perform 3 sets of 15 reps on each leg. PENDULUM WORKS: CORE, OUTERHIPS Place your hands on the ground directly under your shoulders and lift your torso into a pike position with your feet together Swing your right leg out to the side until it’s parallel to the ground, then return it to the ground Swing your left leg out to your left side until it’s parallel to the ground Continue swinging your right and left…

More mourning, I’m afraid. This time, there’s no funeral or ceremony, no pause on major sporting events or a speech from the various presidents. But from a motoring perspective, the loss of the V8 which defined the C 63 for over a decade, is a tragedy of immense gravitas. If you ever drove one of these cars, count yourself lucky. Not that we should be all to surprised. Rumors of Mercedes-AMG developing a 4-cylinder for the C63 have been floating around for more than a year. It’s also now confirmed that it’ll feature an electric motor to help center the balance between efficiency and power. And there’s plenty of that. Supercar power! Inspired by the engine in the A 45 AMG, but with twice the displacement, this is the most…

WEAK GLUTES can mean more than just weaker lifts. One study published in the Journal of Physical Therapy Science found that subjects who trained their glutes reduced the feeling of back pain and increased lumbar stability. As for the best move to hit your butt, you can’t do much better than the barbell hip bridge. It allows you to load your glutes directly, but making any of the minor mistakes listed below can lead to not-so-minor injuries. Read up to ensure you don’t make an ass out of yourself. Fix these… BARBELL HIP BRIDGE BLUNDERS 1 YOU SET UP WRONG The bench should be set below your shoulder blades when sitting. And ensure that your feet are far enough away from you so that your shins are perpendicular to the…

1 FEELING A STABBING PAIN near your heel when you step out of bed in the morning or when you get up from your desk? You might have developed plantar fasciitis, one of the most common foot injuries facing athletes today. “It’s the complaint that brings patients to a podiatrist’s office the most often,” says Megan Leahy, D.P.M., a podiatrist at the Illinois Bone & Joint Institute in Chicago. In fact, about one in 10 people will develop plantar fasciitis during their lifetime. What is it? Plantar fasciitis is an inflammation of the plantar fascia, the ligament that runs along the bottom of the foot. Normally this tissue absorbs shock and supports the arch of the foot, but if it is overstretched or strained, small tears in the tissue can…

• LOSING THREE fights in a row is the unofficial Mendoza Line of the UFC. Only a few special fighters have been allowed to stay with the organization after four consecutive losses, so when UFC president Dana White called Jessica Eye the Monday after her fourth loss back in 2016, she expected the worst. “I was like, ‘You guys are going to cut me, aren’t you?’ He said, ‘No, but I want you to take some time off and get your mind right,’ ” Eye says. “My dad had died in July. I was dealing with a lot. I thought I could push through that. But I wasn’t fully me on that fight day.” The UFC is filled with athletes who fight well, but White has a soft spot for…

CANDACE PARKER GAVE former NBA champion Steve Smith a shoulder shimmy in the post, before sinking a shot during a turnaround jumper demonstration on TNT’s Players Only—and, most impressively, she did it in high heels. “The producer didn’t tell me we were doing a demo,” Parker says about her debut on the show last fall. The Los Angeles SparKs All-Starpower forward/center has since switched to flats to make it easier to school Smith and the other NBA Hall-of-Famers and former All-Stars she shares the floor with as an analyst for the in-studio NBA show. Parker isn’t the first women’s basketball player to analyze the NBA on TV, but it’s no secret that these gigs have typically been held by men. Now Parker wants her work to help continue opening doors…

CHEF'S TIP • SEAFOOD PREPARATION HAS become an art form for Stephanie Harris-Uyidi, also known as the “Posh Pescatarian” to her legions of YouTube followers. A glance at any of her Picasso-like plates reveals what resembles an art exhibit instead of a post-workout meal, which is a reason for her popularity and what helped spawn her first cable TV show, The Posh Pescatarian: Appetite for Adventure, a fish and fitness project now in its second season on Z Living channel. Harris-Uyidi has had a two-decade love affair with the fish-and-seafood-only diet. “Think of it as the Mediterranean diet minus the animals,” she says. The benefits of including seafood in your diet are as diverse as the creative ways it can be prepared. Reducing cholesterol, improving sleep, and fighting Alzheimer’s are…

IF YOU’VE BEEN LIVING UNDER A ROCK, HERE’S A primer on the keto diet: Our body traditionally uses glucose to fuel both our muscles and our brain. When you cut your carb intake to less than 5% to 10% of your total calories, the glucose deprivation forces your body to instead use fat as fuel in your workouts and forces your brain to release ketones, a backup brain food that has such effects as stopping epilepsy and enhancing mental clarity. So far, science has found that keto is an option for those looking to trim fat and can also help improve your insulin resistance and cholesterol levels, reduce blood pressure, and maybe even offset type-2 diabetes. However, another study from The Lancet suggests that limiting carbs can shorten your lifespan,…

Weight has never been a concern for a Rolls-Royce. Packing on the pounds in return for more comfort and cocooned insulation is a trade that they’ve never made a compromise on. Now, however, Rolls-Royce is adding weight in the form of batteries and electric motors to produce the firm’s first electric model. Think ultra-silent, zero-emission luxury that never has to visit a dirty petrol station ever again - is there a better candidate for electric propulsion? Set to arrive in late 2023, the Rolls-Royce Spectre is a watershed moment for the company and its customers. There simply isn’t anything quite like it in the market; no electric Bentley or Aston Martin to give some light, niche context. Following in the footsteps of the 103EX which was Rolls-Royce’s first electric prototype…