PULLING
Pulling movements are crucial for everyone, but especially those who sit a lot that overstretches back muscles and overtightens chest and core muscles. Do two pulling move for every one pushing exercise (next page) to combat weakness and pain.
LEARN IT The low row can be done on a cable machine or with exercise bands. Sit tall, leaning back very slightly, with your chest proud. Extend your feet and anchor the band around them. Take one band in each hand, choking up or down to create more or less resistance. Exhale to drive your elbows back about 45 degrees. Visualize an upside-down triangle on your back with its base running across your shoulders and its point right where your lower back starts; squeeze the point as you pull the band back.
LEVEL UP
GORILLA ROW
Take a wide stance, with a kettlebell and a foam block or another stabilizer between and slightly in front of your feet. Hinge at your hips, as if doing a wide-legged deadlift, until you reach the handle of the kettlebell. Stabilize yourself with one hand on the block as you exhale to row the kettlebell up, aiming to pull the weight to your hip bone. Inhale to return the weight to its starting position. Be sure to perform the move equally on both sides.
PUSHING
These movements use the muscles partnering those that engage in pulling movements. Because these muscles have a tendency to become tight or overactive, it's helpful to focus less on "working" them than on stretching them out.
Denne historien er fra June 2022-utgaven av Prevention.
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
Denne historien er fra June 2022-utgaven av Prevention.
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
Take a Breather - Follow along to increase your peace.
With so much hustle and bustle packed into just a couple of short months, this time of year can feel overwhelming-but you can tame the pandemonium and focus on joy with a little bit of quiet "me time" spent meditating. "Taking a few moments to ground yourself, find your center, and reconnect with the present can make all the difference in calming the chaos," says Lindsey Benoit O'Connell, a certified meditation teacher and founder of The LAB Wellness. We asked her to write a quick guided meditation just for you.
Tomato and Feta Baked Eggs
Upgrade your morning with this flavor-packed, fuss-free meal.
BEST SNACKS for People With Diabetes
WORRIED THAT YOU WON'T BE ABLE TO GET YOUR SNACK ON WHILE MANAGING DIABETES?
5 Best GLUCOSE METERS
WHETHER YOU ARE PREDIAIBETIC OR HAVE TYPE 2 OR TYPE 1 DIABETES, maintaining steady blood glucose levels is key to feeling your best.
Your Diabetes QUESTIONS, Answered
DIABETES IS ONE OF THE MOST COMMON CHRONIC ILLNESSES IN THE COUNTRY, with nearly 15% of adults dealing with some form of the disease.
MY DIAGNOSIS I Knew My Chest Pains Weren't Normal
ER doctors sent her home several timesuntil she nearly died.
Kitchen Mishaps 101
Expert tips for dealing with accidents and how to stay safe
HINKING DRINKING
It turns out that what we thought we knew about the health benefits of a daily tipple might have come from skunked science. Here's a fresh look, without the beer goggles.
MEET THE EXPERTS Nerding Out on Nutrition
A registered dietitian discusses how good food makes good health possible.
5 MYTHS ABOUT VAGINAS
Let's clear up a few persistent (and shameinducing) ideas about grooming, scent, and more.