ILLUSTRATIONS: KATY LEIGH PHOTOGRAPHS: ISTOCKPHOTO.COM
FITNESS
Strengthen
your back
Lower-back pain is a common complaint
that, in many cases, can be relieved by
strengthening and increasing the endurance
of the muscles. That said, if you are crippled
by back pain, a heavy-weights session is
probably the last thing you should do – if
you are in any doubt check with your doctor.
Otherwise, keeping the lower back strong
will prevent you doubling up like a penknife
the next time you lift something heavy.
The other problem centres around the
much sought-after six-pack. Striving for
a flat stomach will inevitably see you doing
countless variations of sit-ups, but more
than likely you’ll do little for the lower back.
Follow every set
of ab exercises
with a set of
lower-back ones
Ideally, for every set of ab exercises you
do you should perform a set of lower-back
exercises to maintain a balance in strength
and tone. The lower-back exercises below
could complement your existing ab routine,
be performed as a standalone workout
or be incorporated in a back session. And
remember, when it comes to back exercises,
it’s all about technique.
DEADLIFTS
Begin with your feet shoulder-width
apart, toes pointing out slightly,
with the bar over your laces. Take hold of the
bar with an overhand or alternated grip (your
shoulders should be in front of the bar). Push
through your heels, keeping the bar close to
your body with your back and arms straight,
straightening the hips and knees. Lower
back to the start and repeat.
One set of 10 repetitions, then eight,
then six, then six
1
GOOD MORNINGS
Begin with the bar resting across
the back of your shoulders as you
would for squats with your feet roughly
shoulder-width apart. Keeping your legs
straight, bend forward from the hips with
your head up until your upper body is parallel
with the floor. Return to the start and repeat.
44 / www.ShortList.com
KRISTOPH THOMPSON’S PERSONAL TRAINING TIPS
2 4
Use a light weight to get used to the
technique, then gradually increase it.
Three sets of 10 repetitions
SUPERMANS
Lying on your front with
arms extended, raise one
arm, your chest and the opposite leg off
the floor as shown and hold for one second.
Slowly lower and repeat on the other side.
Keep alternating to complete one set.
Three sets of 10 repetitions
3
1 2
BACK EXTENSIONS
Lie with your feet anchored
and your upper body free of the
machine, holding a weight across your chest
for additional resistance. Raise your chest
and shoulders, bending from the hips, until
your body is straight. Slowly lower and repeat.
Three sets of 12 repetitions
Create your own Rocky
training montage
4
3
HEALTH NEWS
Man-made molecules
reverse liver cirrhosis in rats
Scientists in Japan have designed
artificial molecules that hat when used
used
with rats reversed liver eer
cirrhosis –
a disease that’s only
cured by transplants. .
The scientists point
out that this isn’t
a licence to drink.
Moderate exercise e
is best for weight
loss among the obese
A study in the British Journal Of
Sports Medicine compared the
ability of overweight and lean
children to burn fat at different levels
of physical activity. The ‘fat max’
point – when most fat was burnt
– was at a lower intensity for the
obese, while leaner kids burnt more
fat when exercising harder.
Relaxation skills help
with high blood pressure
Stress management techniques
could be as effective as drugs in
lowering blood pressure, a study
shows. Weekly 15-minute sessions
combined with a relaxation tape
were as effective as drug therapy.
FITNESS PRODUCT
OF THE WEEK
Wii Fit
Nintendo’s
latest console
add-on acts as
your own
personal trainer
by using a sensor board b dto
assess
your current weight and fitness
level and to track your progress.
You are guided through a series
of more than 40 interactive
toning, yoga, aerobic and balance
exercises in your front room.
£69.99; available to buy from
25 April; nintendo.co.uk
Rats: not
always dirty
The newspaper
thief struck again
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