Muscle & Fitness Hers South Africa September - October 2021

Essential reading for dedicated fitness enthusiasts and competitive athletes.

Land:
South Africa
Språk:
English
Utgiver:
DHS Media Group
Hyppighet:
Monthly
kr 27,07
kr 119,71
12 Utgaver

i denne utgaven

5 min
don't quit former fitness champion santana rodriguez

Santana we’re happy to have you on the cover of Muscle and Fitness Hers , everyone has their fitness journey, could you tell us a bit about how it all started for you? My fitness journey all started when a friend of mine convinced me to compete in a fitness competition. Before I started competing, I was a theater actress performing on stage doing many plays as a lead and a co-star. However at the same time, my dad was suffering through Diabetes Type 2 and lost both his legs by having 2 leg amputations. At that time, it seemed to make sense to become a health advocate.I ended up getting my personal training certification. Then I proceeded with the competition. I trained hard and was ready to take the…

musfitherza210901_article_006_01_01
5 min
don't quit former fitness champion santana rodriguez

Santana we’re happy to have you on the cover of Muscle and Fitness Hers , everyone has their fitness journey, could you tell us a bit about how it all started for you? My fitness journey all started when a friend of mine convinced me to compete in a fitness competition. Before I started competing, I was a theater actress performing on stage doing many plays as a lead and a co-star. However at the same time, my dad was suffering through Diabetes Type 2 and lost both his legs by having 2 leg amputations. At that time, it seemed to make sense to become a health advocate.I ended up getting my personal training certification. Then I proceeded with the competition. I trained hard and was ready to take the…

musfitherza210901_article_004_01_01
4 min
rock get a star body

“FITNESS EMPOWERS ME. EVERY OTHER ASPECT OF MY LIFE FALLS INTO PLACE WHEN I AM TRAINING.” IT’S NOT EASY getting a body like Madonna—at 57, she’s got the strength, stamina, and muscle tone of a fit woman half her age. Her intense work ethic plays a big part, but her personal trainer, Craig Smith, also gets credit for keeping her fit and energized. “Our workouts are designed to support what she does onstage, which means a mix of endurance, flexibility and mobility, stability, balance, and resistance training,” says Smith, who is also the creative director of Hard Candy Fitness, a chain of fitness studios created by Madonna in 2010. The pop icon, who kicks off her 42-city Rebel Heart worldwide tour this month, regularly follows workouts like this fast and furious…

musfitherza210901_article_010_01_01
4 min
rock get a star body

“FITNESS EMPOWERS ME. EVERY OTHER ASPECT OF MY LIFE FALLS INTO PLACE WHEN I AM TRAINING.” IT’S NOT EASY getting a body like Madonna—at 57, she’s got the strength, stamina, and muscle tone of a fit woman half her age. Her intense work ethic plays a big part, but her personal trainer, Craig Smith, also gets credit for keeping her fit and energized. “Our workouts are designed to support what she does onstage, which means a mix of endurance, flexibility and mobility, stability, balance, and resistance training,” says Smith, who is also the creative director of Hard Candy Fitness, a chain of fitness studios created by Madonna in 2010. The pop icon, who kicks off her 42-city Rebel Heart worldwide tour this month, regularly follows workouts like this fast and furious…

musfitherza210901_article_012_01_01
1 min
3 intense ab moves

Reverse Crunch to Heels Up Lie faceup on floor with legs extended, feet lifted above hips and flexed. Keep arms at sides with palms down. Using your lower abdominals, lift your hips off the floor, bringing heels toward ceiling. Slowly lower back down and repeat for a total of 30 seconds. Hands Back with Knee Tucks Sit on the floor with legs extended, knees slightly bent. Place hands behind you, palms down below shoulders and elbows bent behind you. Lift heels and lean back, engaging abdominals. Pull knees into chest. Extend legs forward, keeping them about 45 degrees to floor. Pull legs back to chest and repeat for a total of 30 seconds. Side Plank with Hip Drive Lie on right side with shoulders, hips and legs stacked, right forearm on the floor perpendicular to body, left hand…

1 min
3 intense ab moves

Reverse Crunch to Heels Up Lie faceup on floor with legs extended, feet lifted above hips and flexed. Keep arms at sides with palms down. Using your lower abdominals, lift your hips off the floor, bringing heels toward ceiling. Slowly lower back down and repeat for a total of 30 seconds. Hands Back with Knee Tucks Sit on the floor with legs extended, knees slightly bent. Place hands behind you, palms down below shoulders and elbows bent behind you. Lift heels and lean back, engaging abdominals. Pull knees into chest. Extend legs forward, keeping them about 45 degrees to floor. Pull legs back to chest and repeat for a total of 30 seconds. Side Plank with Hip Drive Lie on right side with shoulders, hips and legs stacked, right forearm on the floor perpendicular to body, left hand…