Fitness_South_Africa_JulyAugust_2017

day 2
HAMSTRINGS
& GLUTES
SUPERSET 1
STABILITY BALL LEG CURLS
THE MOVE: Lie on your back, with both heels
towards you by bending your knees and pulling the
ball in toward your body.
hile the fun factor is
Wcertainly important,
you also want someone
who gets serious when it’s
time to get the work done.
partner are also backed by
research, with new evidence
suggesting that a competitive
training environment is more
conducive to goal attainment
than one where social support
is the dominant group
dynamic.
The study, which was
published in the journal
put almost 800 students at
the University of Pennsylvania
through an 11-week exercise
programme that included
running, spinning, yoga,
BULGARIAN SPLIT SQUATS
THE MOVE: Extend one leg back and place that foot on the
bench to assume a split stance position. Lower your hips until the
and hip to return to the upright position.
Pilates and weightlifting.
In the groups where the
dynamic was competitive,
participants worked out more
across the board, attending
90% more classes than those
in social groups, or those
who trained in isolation.
Interestingly, participants also
tended to exercise far less
while in the social groups than
form check:
Is your knee extending forward in
the same direction as your toes?
Don’t allow your leg to fall inward
as you descend.
they did while in competitive
groups or alone.
And don’t forget, knowing
there’s someone waiting for
you at the gym also means
you’ll be less likely to skip out
on training, especially those
hard high-intensity sessions
that deliver the best results,
like this glutes and legs
workout!
40
JULY - AUGUST 2017 |