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EXPLOREMY LIBRARY
Muscle & Fitness Hers South Africa

Muscle & Fitness Hers South Africa

March - April 2021
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Essential reading for dedicated fitness enthusiasts and competitive athletes.

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Country:
South Africa
Language:
English
Publisher:
DHS Media Group
Frequency:
Monthly
SUBSCRIBE
$13.72
12 Issues

in this issue

9 min.
fit & fabulous

There’s no doubt that the new year is already in full swing and this season we get candid with the stunning and talented Amy Taylor. For those that don’t already know, Amy is extremely successful in her field as a glamour model and she’s known to have graced many covers of world-leading beauty and fitness magazines. Here we learn more about who Amy Taylor is, what her plans for 2021, and her tips on how to keep your body trim and proper in a world riddled with social distancing! Thanks for taking the time out of your busy schedule to sit with us, it’s always a pleasure to speak to you, Amy. First things first, what got you inspired to start your fitness journey and how has 2020 been treating you,…

1 min.
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 upper body while training to pull from an overhead position…

1 min.
a chinup consult

1. Place hands about shoulder-width apart on the bar, palms facing body. Using a stepping stool or box can help you get into the right position. Step off the box or stool with control (don’t allow your body to swing) and hang fully down. Brace your glutes and the front of your core to help prevent overextension of the lower back. 2. Pull your elbows toward your hips, keeping a neutral spine throughout the entire movement. Keep your chin tucked throughout the vertical pulling motion. 3. Lower yourself with control until just before locking out elbows in starting position.…

1 min.
5 reasons your hip bridge sucks

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.…

1 min.
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 floor at the top or you won’t get a contraction in your hamstrings. 2 YOU STRAIN YOUR NECK When performing the move, your head should be in line with the rest of your body. If your hips lower but your shoulders and head stay on the bench, you’re straining your neck and also putting your spine up in a compromising position. 3 YOU DON’T PUSH THROUGH YOUR HEELS Driving through your toes, not your heels, can lead to knee pain and back arching. The fix is simple: Be aware of how you’re lifting the weight each rep and ensure you’re…

2 min.
take a dive

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…