Health_Fitness_UK_July_2017

TRAINING ZONE
A
B
2. ROMANIAN DEADLIFT
Benefits: One of the best exercises for hitting
the glutes and hamstrings, this deadlift removes
your knees from the equation, so the emphasis
is all on the hamstrings, glutes and back.
Hold a bar at hip level with a pronated (palms
facing down) grip. Your shoulders should be back,
your back arched, and your knees slightly bent.
This will be your starting position (A).
Lower the bar by moving your butt back as far as
you can. Keep the bar close to your body, your
head looking forward, and your shoulders back and
down (B).
Lower the bar down just below the knees, then
return to the starting position, driving your hips
forward to stand back tall.
Repeat.
PHOTOGRAPHY: Will Ireland MODEL: Jess @ W Model ManagementTRAINER: Daisy Ellen HAIR & MAKE-UP: Louise Heywood
CLOTHING: Bellum Active Run Wild Active Leggings, £55; TriMax Compression Seamless Sports Crop, £32 (bellumactive.co.uk).Trainers, model’s own
A
A
B
B
3. SPLIT-STANCE, SINGLE-
ARM KETTLEBELL ROW
Benefits: Kettlebell rows are an excellent
upper-body pulling movement. Adding the split
stance increases the leverage in your range of
motion, allowing you to build even more strength
in your back and biceps muscles.
Get into a split stance with your left foot
forward and your right foot behind you and hold
a kettlebell in your right hand.
Bending forward slightly, rest your left forearm
on your left knee. Keep your head in line with
your torso, making a straight line from your heels
through to the top of your head (A).
Tighten your abs, legs and glutes.
Lift the weight up and slightly back until your
upper arm is just above your ribs. Keep your
elbow tight to your ribs (B).
Do 8-10 reps per arm, alternating sides.
4. TRX ROW
Benefits: The TRX Row is good for developing
strength in your upper back. While the move
mainly works the lats and other muscles in your
back, this exercise also strengthens your hand
grip, shoulders and core.
Stand facing the straps, brace your lower
back and tighten your core.
Lean back, letting the straps hold your
weight – your arms should be straight (A).
Pull yourself up with your back, maintaining
a tight core (B).
Squeeze your back muscles and slowly
lower yourself.
Repeat.
Personal trainer Jean-Claude Vacassin owns
W10 Performance gyms in London. He has advised
athletes, sports brands and film companies, as well
as working in nutrition, functional medicine and
rehabilitation. Visit w10performancegym.com.
Health & Fitness 93