Muscle & Fitness Hers South Africa April 2024

Skullcandy Uproar Bluetooth Earphones Whether you’re at home or at the gym, Bluetooth functionality makes it possible to take your audio anywhere you go. Take calls and navigate your playlists with the built-in microphone and easy-to-access buttons on the ear cup, and with 10 hours battery life, what’s not to love? R900, takealot.com FIND YOUR FAVOURITE This duffel bag is a must have for anyone looking for easy on the go bag for your training gear. Adidas Stella McCartney Printed Togbag Designed by Stella McCartney, Adidas StellaSport brings a fresh look to your training gear. This eye-catching women’s duffel bag shows off a colourful leopard print, with multiple compartments and a shoe pocket. R675, totalsports.co.za Nike DriFit Spiros Cap The Nike DriFitSpiros Cap is a classic design featuring Dri-FIT technology…

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,…

Model Jala Sue | @fitnessmodelmom Article by James Thorne Photographer @tutoexposure HMUA @beautybymichellev @beautybychantalp Location Bel Air, California Executive Producer Paul Heyman You may not believe what we’re about to tell you, but it’s 100 percent true. This month’s cover model, #HustleBootyTempTats supermodel Jala Sue, is 44 years old. Go ahead, take a minute to google her (you may find a ton of features on her as “The World’s Most Beautiful Athlete”), and sooner or later you’ll come to realize what we stated in the first sentence of this very article is the absolute truth. Should we even begin to start the conversation that this incredibly beautiful woman is a mother of four? Jala Sue is the no. 1 cover model on the legendary Paul Heyman’s #HustleBootyTempTats supermodel roster, the…

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CARLY HORRELL IFBB FIGURE PRO AND 2016 GOVERNOR’S CUP CHAMPION “When I go through my shoulder training I make sure I focus on each delt (anterior, lateral, and posterior), treating all three as separate workouts. This helps me create complete symmetry all the way around. The goal is to have beautifully capped shoulders to help achieve an hourglass physique.” TRISET 1 1. Seated Machine Singlearm Shoulder Press (4X12) 2. Plate Front Raise (4X15) 3. Standing Dumbbell Side Lateral Raise (4X20) TRISET 2 1. Rear-delt Flye on Pec Deck (3X15) 2. Bentover Dumbbell Flye (3X12) 3. Cable Cross Flye (3X15) SUPERSET 1 1. Incline Dumbbell Front Raise (3X12) 2. EZ-bar Reverse-grip Front Raise (3X12–15) SUPERSET 2 1. Cable Upright Row (STRAIGHT BAR; 4X12–15) 2. Leaning Barbell Side Lateral Raise (4X10–12) FINISHER 1. Seated Reverse Shoulder Press (5X12, 10, 10, 8, 8) CYDNEY…

• FEW EXERCISES ARE AS impressive as the pistol squat. In one move, you can work strength, balance, and flexibility. “Any unilateral move, working one side or one leg at a time, helps you reach your full strength potential,” notes Megan Dahlman, CSCS, owner of Dahlman Elite Training Systems in Aurora, OR, and creator of strong-mommas.com. Pistol squats really challenge the quads, but they also work the glutes, inner and outer thighs, and even the small ankle joint muscles; a strong core helps you put it all together, adds Dahlman. A full pistol squat—one leg forward and parallel to the floor— is great for advanced exercisers who have mastered the stability and balance elements, says Dahlman. For the rest of us, a modified version done on a bench or plyo…