This, essentially, is what we call power. Unfortunately, power is one of the most neglected aspects of training and few people possess the muscle synergy and tone to control their body’s segments properly. That’s where medicine balls come in. They allow you to add power to a workout in a natural way. And if you get bored of working out at home, you can use them outdoors. What to buy The weight of medicine ball you choose should depend on what exercises you’re going to do. If you’re relatively new to working out and you’re only going to buy one ball, opt for 3kg. If you’re more experienced, go for 4kg or 5kg. Buying more than one ball will allow you to use the kit in exactly the way you want. Leather balls look and feel nice but you can’t use them outside. Balls with handles are good for certain exercises such as woodchops but are less good for throwing. Round rubber balls are nice to grip and easy to catch, and you won’t feel guilty about slamming them on the floor. Extra kit gear guide Resistance band Medicine ball What it does Resistance bands are ideal for home training because of their versatility. Think of them as a multi-gym without the weights – all you have to do is attach one end to something stable, such as a standing foot or a door, and start pulling or pushing, altering the length of band to vary the resistance. They also work your muscles in a different way from training with free weights. When using free weights, resistance is greatest at the start of the move. It then reduces as you gather momentum towards the top of the move. With resistance bands, it’s the other way round, so they challenge your muscles in a different way, which can result in new muscle growth. What to buy There are two main types of resistance band. The first comes without hand straps, is made of latex rubber and is also known as a stretchband. The other type is sometimes called a resistance tube and comes with handles at both ends, which makes it easier to hold. Resistance tubes come in different levels of resistance. You can either buy more than one and use different bands, or use the same band and adjust the length of the part of the band you’re stretching. The best resistance bands are ones that allow you to adjust the length so you can create tension as required. Pull-up bar
C O M P L E T E H O M E W O R K O U T Men’s Fitness 109
110 Men’s Fitness C O M P L E T E H O M E W O R K O U T Chin-up 01 Target: biceps, lats This challenging multi-joint move gives your biceps a real test and also helps to build a strong back. Start position Grasp the bar with an underhand grip, hands shoulder- width apart Cross your legs behind you and lower to your full extension without swinging Negative chin-up 02 Start position Grasp the bar with an underhand grip, hands shoulder-width apart Start with your chin over the bar Movement Lower slowly until your arms are fully extended Target: biceps, lats If you find chin- ups too difficult, try doing just the lowering phase by starting on a bench
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