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Muscle & Fitness Hers South AfricaMuscle & Fitness Hers South Africa

Muscle & Fitness Hers South Africa November/December 2018

Essential reading for dedicated fitness enthusiasts and competitive athletes.

South Africa
DHS Media Group
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US$ 13,13US$ 7,88
6 Números


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publisher’s note

10 MINUTES How is it that we see the decorations for Christmas going up earlier and earlier, year after year? Is that really the case or has time somehow been speeding up, especially when we enter this final quarter of the year!? I remember my dad always telling me to savour the moment as the time will go faster when you get older, maybe that’s what’s happening… older, I’m simply just getting old. It felt like yesterday that my little dude was born and he’s turning two tomorrow – where has the time gone? It makes me wonder about whether we’re actually living our best lives the way we were intended to or are we just running and rushing from the one thing to the next? Take a breath, reflect. About…

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hot list

NUTRITION USN TRUST DELITE BARS Satisfy your cravings with healthy, balanced goodness. Trust Delite Bars are packed with 22g of protein and are high in fibre to keep you full for longer. R349.00 for box of 12 bars, usn.co.za BIOGEN PEPTAN COLLAGEN 320G 10g PEPTAN® per serving. Red Apple Flavour. Peptan® is Type 1 Hydrolysed Collagen, the same collagen as that found in human bones and skin. Peptan® is a high purity natural bioactive product containing more than 97% protein (on a dry weight basis), supplied in a form that can be easily used and digested by the human body, as shown by scientific analysis. Apart from the other 18 amino acids, the glycine and proline concentration is 10 to 20 times higher than in other proteins. This very specific composition of amino acids provides…

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your secret to great glutes

WHAT’S THE KEY TO GETTING A CURVED, firm, and totally tight backside? A full-scale attack on the muscles. “Your glutes respond best when they are targeted from different angles and movement patterns,” says Hers technical adviser Gino Caccavale. This multiangled approach goes far beyond traditional squats to target your abductors (outer hips) as well as your glutes, so you’re lifting and toning all the lower posterior muscles for a rounded, more symmetrical look. IFBB bikini pro Ana Delia De Iturrondo shows us how she helps keep her enviable lower half in top shape! WIDE UP AND BACK BOUNDING WORKS: GLUTES, THIGHS; BUILDS EXPLOSIVE STRENGTH › Stand in an open area, feet hip-distance apart. Squat down, bringing fists in front of chin and keeping weight over heels. › Explosively make two bounds forward, keeping head…

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20-minute fat blaster

NO TIME FOR A FULL WORKOUT TODAY? Squeeze in this fast and furious fat blaster, designed to work every major muscle while burning mega calories. “Every move here is explosive—you’re working different muscle groups in a variety of directions for optimum conditioning,” explains New York–based trainer Holly Rilinger. Do each move for 30 seconds, resting as little as possible (up to 10 seconds) between each one. “Because you’re rotating between lower body, upper body, and core moves you’re already getting rest, so you can keep downtime to a minimum,” adds Rilinger. Complete as many rounds as you can for 20 minutes. Team MuscleMeds shows us how it’s done. 1. SQUAT JUMP FOCUS: LOWER BODY › Stand with feet hip-distance apart, elbows bent, with hands in front of body. Squat down, keeping weight over…

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lindsey valenzuela

Her routine: AMRAP “As many reps as possible” is a strategy that asks you to complete a circuit as many times as you can within a given time frame. “You’re always moving, and because you need to keep going for the allotted interval, it’s a mental and physical challenge.” Warm up for a few minutes and give yourself time to cool down afterward, says Valenzuela. Do any of these circuits for 15 minutes. OPTION 1 15 power snatches with barbell 10 burpees Repeat cycle for 15 minutes. OPTION 2 15 air squats 10 burpees Repeat cycle for 15 minutes. OPTION 3 7 squat cleans 14 double-unders (allow jump rope to pass under feet twice) 21 pushups Repeat cycle for 15 minutes. ARTIGA PHOTO/CORBIS; LARRY AGRON (MALACARNE);COURTESY OF CYTOSPORT (VALENZUELA)…

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jessica sander

Her routine: Stability challenge “This workout is designed to challenge and improve your overall stability, with a particular focus on the core,” Sander says. The payoff: You’ll gain more control over all your movements, in and out of the gym. You’ll need a Bosu, a pair of 4 to 6 kilogram dumbbells, and a medicine ball. Do the five-minute circuit three times, resting 30 seconds between each round. ROUND 1 CARDIO Bosu burpee: Stand holding Bosu, then squat, placing soft side on floor. Jump feet behind you, then back to center, lifting Bosu overhead. Repeat for 1 minute. Mountain climber: Hold Bosu with soft side on floor; repeat for 1 minute. STRENGTH Squat/curl: Stand on soft side of Bosu, holding dumbbells. Squat while curling weights to shoulders. Stand up; repeat for 1 minute. Pushup: Hold on to Bosu…