Friday 15 April 2016

The One Full-Body Move Your Workout Routine Is Missing

PeopleImages, Getty Images

Craving a little variety in your gym routine? If you’re not ready to overhaul your training plan, simply adding in one crazy-effective move can help keep your mind focused and your workout fresh. Kelvin Gary, owner of Body Space Fitness studio in New York City, to the rescue: He gave SELF one total-body move you should definitely add to your next sweat sesh.

Meet the squat overhead thruster. “In this move, we work the legs, backside, arms and core, all in one,” says Gary. “The legs [and glutes] are involved in the squat, the arms are involved in the press, and the core comes into play as you transfer force from your legs to the kettlebell, and as you pause with the kettlebell overhead.” Here’s your game plan:

work-out-move-dumbbells
  • Start with a 10 to 16-kilogram (or 22- to 35-pound) kettlebell at chest height, feet hip-width apart, holding on to the handles. 
  • Squat down, with feet facing forward, until hips are parallel with knees or lower.
  • Squeeze your glutes as you straighten your legs and press the kettlebell overhead.
  • Fully extend the kettlebell overhead as you stand up tall. Return to start for 1 rep.
  • Do 12 to 15 reps.  

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