01 Perform 10 Strict Pull-Ups
Clocking 10 pull-ups is a serious achievement. Olympic gymnast Nile Wilson explains how to raise your bar this year.
01/ Manage Your Middle
“Most people underestimate how much they use their core during a pull-up,” says Wilson. It’s likely that’s your weak spot. Wilson prescribes weighted planks. Load on a heavy plate and hold for 30-second bursts.
02/ Resist the Machines
Assistance machines offer stability, but that does nothing to prep your core. “Use resistance bands instead, or have a partner help you,” says Wilson. “If you’re almost there, they can support you for that last bit.”
03/ Put Your Back Into It
“Your lats are more powerful than your biceps,” says Wilson. “Focus on squeezing your shoulders together and really tensing your lats.” Engage them before you start to switch on the mind-muscle connection.
04/ Think Negatively
“Try negative reps [just the lowering phase],” says Wilson. “They’ll build the right muscles, even if you can’t pull back up.” Go for a 10-second lowering phase. If that gets too easy? “Add a 5kg weight jacket.”
02 Drop Two Jeans Sizes
As well as giving your old Levi’s a new lease on life, losing fat will trim your risk of a multitude of illnesses. But depriving yourself of food can make your resolve crumble like pudding. We asked chef Tom Kerridge, who lost 76 kilos, for his hacks
Fuel Your Training
Denne historien er fra February 2020-utgaven av Men's Health South Africa.
Start din 7-dagers gratis prøveperiode på Magzter GOLD for å få tilgang til tusenvis av utvalgte premiumhistorier og 9000+ magasiner og aviser.
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Denne historien er fra February 2020-utgaven av Men's Health South Africa.
Start din 7-dagers gratis prøveperiode på Magzter GOLD for å få tilgang til tusenvis av utvalgte premiumhistorier og 9000+ magasiner og aviser.
Allerede abonnent? Logg på
The Last 7 Recipe You'll Ever Need
FADS COME AND GO. BUT GOOD EATING AND PROPER NUTRITION CHANGES VERY LITTLE. SO WE COMBED THROUGH ALL THE RECIPES IN MEN'S HEALTH'S 36-YEAR HISTORY TO FIND THE ONES THAT TRULY DELIVER ON BOTH FLAVOUR AND FUNCTION.
The Changing Face Of Cancer
While cancer rates are falling in older adults, they're increasing among younger age groups. It's a trend exposing holes in both diagnosis and care. It's also raised a new question for experts: how do you get vital and potentially life-saving information to people unaware they need it?
AROUND THE WORLD IN 80 ADVENTURES
YOUR TIME OFF IS VALUABLE. TO BOOK YET ANOTHER FLY 'N' FLOP IS TO DO YOURSELF A DISSERVICE. THIS YEAR, BREAK FREE FROM THE POOLSIDE BAR AND GET YOUR KICKS IN THE GREAT OUTDOORS. FROM EXPEDITIONS IN FAR-FLUNG PLACES TO HIGH-OCTANE WEEKENDS CLOSER TO HOME, CONSIDER THESE YOUR FIRST STEPS OFF THE BEATEN TRACK.
4 WAYS TO REBOOT YOUR MINDSET
STRESSED ABOUT THE STATE OF THE WORLD AND/OR YOUR SANITY? WE'VE GOT FOUR SIMPLE BUT ESSENTIAL TOOLS TO HELP YOU ADAPT AND OVERCOME, THIS YEAR AND BEYOND.
TRAIN TO YOUR MAX
Cardiorespiratory fitness is one of the most important health markers when it comes to your overall wellbeing. Here's how Discovery Vitality Fitness gives you more ways than ever to fire up your engine.
SLUSH FUN
FROZEN DAIQUIRIS ARE REFRESHI AND ALSO SICKENINGLY SWEET. TRY A FROZEN PIMM'S CUP, WHICH HAS ALL THE FLAVOURS WITH WAY LESS SUGAR.
THE HEALTH SNOB'S GUIDE TO COLD-BREW COFFEE
BOTTLED COFFEE MIGHT BE ABUNDANT, BUT CAFFEINE AFICIONADOS MAKE THEIR OWN. FOLLOW THESE TIPS TO PREP A HEALTHY BREW FOR A REFRESHING PERK-ME-UP.
SUPP CHECK RECOVERY PACKAGE
COLLAGEN IS TOUTED AS THE GO-TO SUPP FOR BONE, SKIN AND JOINT HEALTH, PLUS FAST INJURY REPAIR. BUT DOES IT DELIVER? TIME TO GEN UP.
THE SEMI-COMPLETE USER'S GUIDE TO...THE SINUSES
FOR AS LONG AS sinuses have been around, aka forever, there has been a ton that scientists haven't figured out about them.
BULLISH
The Blue Bulls scrumhalf Embrose Papier is striving for greatness. Here's how he's putting in the right reps to make sure mind and muscle are firing in unison.
