Turkey Day Trim-Down
Makan malam di hari Thanksgiving rata-rata mengandung 3,000 kalori, jadi kami menciptakan 6 latihan yang mampu membakar 500 kalori agar Anda bisa bebas dari rasa bersalah? Siapa takut makan mashed potatoes!
Jangan pelit makan kalkun dan sausnya atau tolak sepotong pie. Nikmati 3,000 kalori yang terkandung di pesta tahunan ala Amerika ini tanpa menyesal belakangan!
Puaskan napsu makan Anda, lalu bakar kalori dari kaserol kacang polong yang Anda nikmati dengan 6 latihan 500 kalori yang terinspirasi dari makanan klasik khas Thanksgiving. Pilih saja tiap hidangan Thanksgiving favorit Anda untuk melihat latihan yang cocok untuk membakar kalorinya, yang diciptakan oleh Adam Friedman, pelatih dari Gold's Gym Fitness Institute.
Dan jangan lupa setiap hari Jumat setelah hari Thanksgiving adalah Jumat Bakar Lemak. Gold's Gym membuka pintu lebar-lebar bagi siapa saja yang ingin melakukan latihan pasca makan-makan. Pernah dengar Black Friday di mana semua toko mengadakan obral? Daripada ke mall saat Black Friday, lebih baik ke gym! Selain tubuh, dompet Anda juga pasti berterima kasih.
LATIHAN KALKUN
Ayo bentuk dada dan sayap? Eh...maksudnya bahu Anda.
WEIGHTS:
Push-up dengan BOSU
2 set masing-masing 10 hitungan
BOSU adalah bola pipih yang memiliki dasar yang rata; bentuknya seperti bola yoga/senam yang dipotong separuh. Letakkan BOSU terbalik, dengan bagian bolanya di bawah, lalu berpeganganlah pada kedua sisinya sambil berbaring menghadap ke bawah. Luruskan tubuh dan lakukan gerakan push up.
INCLINE FLY
2 set masing-masing 20 hitungan
Berbaringlah pada incline bench, lebarkan kaki dengan telapak kaki mantap di lantai. Peganglah dumbbell di masing-masing tangan with legs parted and feet firmly on the floor. Peganglah dumbbell di kedua tangan (gunakan yang cukup berat namun masih cukup nyaman untuk diangkat), lengan direntangkan di atas dada dan siku sedikit ditekuk. dumbbell ke arah luar, saling menjauhi satu sama lain hingga mencapai area dada. Angkat kembali ke posisi awal.
MILITARY PRESS
4 set masing-masing 12 hitungan
Dengan posisi duduk, angkat dumbbell hingga setinggi bahu, dengan telapak tangan menghadap ke luar dan siku ditekuk mendekati tubuh. Angkat beban ke atas dan saling mendekati satu sama lain sambil meluruskan lengan, pastikan siku agak sedikit ditekuk saat lengan dinaikkan. Turunkan lengan perlahan dan kembali ke posisi awal.
DUMBBELL FRONT RAISE
4 set masing-masing 12 hitungan
Sambil berdiri, pegang dumbbell di depan tubuh dengan telapak tangan menghadap kaki. Pastikan siku dan lutut sedikit menekuk sambil angkat lengan ke depan hingga setinggi bahu. Kembali ke posisi awal secara perlahan.
KARDIO: 30 menit dengan mesin elliptical
LATIHAN MASHED POTATOES
Kencangkan bokong Anda agar tak lembek seperti mashed potatoes dengan latihan untuk mengencangkan bokong dan paha bagian atas.
WALKING LUNGE
3 set masing-masing 20 hitungan
Mulai dengan kaki dilebarkan sejauh pinggul Anda, tangan di samping tubuh. Letakkan kaki kanan beberapa langkah ke depan, dan tekuk kaki kanan hingga membentuk sudut 90 derajat dan lutut kiri hampir menyentuh lantai. Dorong kaki kiri ke depan agar sejajar kembali seperti posisi semula. Ulangi untuk kaki lainnya. Untuk yang lebih mahir, gunakan dumbbell juga saat melakukan gerakan ini.
WALL SIT
45 detik
Berdiri dengan punggung menempel pada tembok. Bersandarlah pada tembok dan turunkan tubuh Anda hingga lutut membentuk sudut 90 derajat. Tahan posisi ini sambil mengencangkan otot perut.
Lebih mahir: Sambil berada pada posisi ini, tekan fitness ball di antara kaki Anda untuk mengencangkan paha bagian dalam Anda.
LATERAL SQUAT
2 set masing-masing 20 hitungan
Mulai dengan melebarkan kaki. Berjongkoklah ke sisi kanan, biarkan berat badan bertumpu pada tumit kaki kanan. Kaki kiri Anda harus tetap lurus. Duduk nyaman serendah mungkin selama 1 detik, lalu dengan penuh tenaga lakukan dengan kaki lainnya.
HIP ADDUCTOR MACHINE
3 set masing-masing 10 sampai 12 hitungan
Duduk di mesin hip adductor dan letakkan paha dalam pada bantalan. Angkat paha mendekati bagian tengah tubuh, dan perlahan kembali ke posisi semula, dan lakukan hitungan berikutnya.
SIDE LYING SINGLE LEG HIP ABDUCTION
2 set masing-masing 12-15 hitungan
Berbaring menyamping dengan punggung lurus. Tarik lutut bawah ke arah dada, sedangkan lutut atas tetap lurus sejajar dengan torso Anda. Sambil tetap lurus dalam posisi tersebut, angkat lutut atas. Turunkan kaki kembali sehingga posisi tetap paralel di lantai. Ulangi.
CARDIO: 30 minutes on the treadmill with Level 5 incline or 25 minutes of running
CRANBERRY JELLY WORKOUT
Fight off cranberry jelly belly with extra abdominal exercises.
SIT-UP MEDICINE-BALL THROW WITH PARTNER
2 sets of 10 reps
Sit facing a partner, holding a medicine ball in both hands. Lie back with the ball overhead, and tap the floor behind you. As you sit up, immediately throw the ball to your partner from overhead. Your partner should catch the ball in front of his or her head.
If you do not have a partner, you can mimic this exercise by lying down on a declined sit-up bench. Perform the same exercise, but do not throw the ball.
STABILITY BALL CRUNCHES
3 sets of 10 reps
Lie back on a stability ball, with your feet flat on the floor and your body forming a 45-degree angle with the ball. Cross your hands, and place them on your upper chest. Contract your abs to lift your torso five to 10 inches off the ball, keeping your feet and neck stable, then slowly lower your torso back down.
ELBOW PLANK
3 sets
Lie on your stomach in a push-up position. Keep your arms bent, with palms and forearms on the floor and legs extended straight out, and be up on your toes. Contract your ab muscles and slowly lift your torso off the floor, keeping your palms, elbows, forearms and toes on the floor. Hold the position for 45 seconds, then slowly drop and recover for 30 seconds.
SIDE TRUNK RAISE ON HYPEREXTENSION BENCH
3 sets of 12 reps on both sides
Position yourself sideways on the hyperextension bench so that one hip is resting on the large pad and your feet are hooked under the foot pads, securing you. Let one arm hang down relaxed, and rest the other on your hip or behind your head. Slowly exhale, contract your oblique muscles, and lower your free arm toward the floor. Keep your neck straight, and avoid twisting your upper body. Inhale as you return to starting position. Alternate sides between each set.
CABLE WOOD CHOP
2 sets of 10 reps
Put a cable on the high position. Stand sideways with your right shoulder close to the machine so that you can pull the cable down and across the body. Grab the cable with both hands. Your left hand should be on top, and the right hand should be on the bottom. Keep your arms straight, and pull the cable down toward the outside of the left leg. Switch sides and repeat.
CARDIO: 30 minutes on a stationary bike
STUFFING WORKOUT
Don?t let stuffing come ?back? to haunt you. Work out your upper and lower back with these moves.
PULL-UP AND BENT-ARM HANG
As many as possible, up to 3 sets of 10 to 12 reps
Beginner: Have someone lift you so that your chin is level with the pull-up bar. Grip the bar with your hands shoulder-width apart, palms facing away from you, elbows bent. Hold yourself in this position for as long as possible, keeping your chin level with the bar.
Advanced: Hang on the pull-up bar with your hands shoulder-width apart, palms facing away from you, elbows straight but not locked. Slowly pull yourself up until your chin passes the bar, then lower to starting position.
LAT PULLDOWN MACHINE
4 sets of 6 to 10 reps
You may sit or stand for this one. Grip the bar with your hands slightly wider than shoulder-width apart, arms straight up and palms facing forward. Pull the bar down to your chest, elbows out. Return slowly to starting position, arms straight.
BENT DUMBBELL ROW
4 sets of 12 reps
Grab a dumbbell in one hand, and put the opposite knee and hand on a bench. The torso should be parallel to the ground. Start with your arm straight by your side, and pull the dumbbell up to the side of your chest (near the armpit), keeping your arm close to your body. Lower the weight back to starting position.
LOWER-BACK EXTENSION MACHINE
3 sets of 10 to 12 reps
Adjust the seat so that the axis is in line with your hips. Start the exercise by slowly pushing back until your spine is naturally erect. Maintain tension as you return to starting position.
CARDIO: 30 minutes on a stair machine
GREEN BEAN CASSEROLE WORKOUT
Prepare to scoop up a nice serving of casserole by getting in a tough arm workout.
SEATED ALTERNATING DUMBBELL CURLS
3 sets of 5 to 6 reps
Sit on the end of a bench with a dumbbell in each hand, arms at your sides and palms facing inward. Starting with the right arm, curl the dumbbell up, rotating your wrist 90 degrees so that you finish with your palm up. Squeeze your bicep for one second before lowering. Repeat on the left side. That?s one rep.
STANDING TRICEP PUSHDOWN
3 sets of 10 reps
Stand with your feet shoulder-width apart in front of a tricep pushdown or cable machine with the cables, rope or straight bar hanging at about chest level. Grab on with both hands, keeping your elbows pinned to your sides. Push your hands toward the floor, fully extending your arms in front of your body to touch the top of your legs. Hold for a second, then reverse movement and return to starting position.
STRAIGHT BAR PREACHER CURL
3 sets of 10 reps
Grab a straight bar and add barbells that are appropriate to your fitness level. Sit down on a preacher bench (a bench that has a slanted pad that sits in front of your chest and a padded seat). Rest your upper arms on the slanted pad and curl the bar down for four seconds then pull it back up in three seconds.
BENCH DIPS
2 to 3 sets of 10 reps
Position your hands shoulder-width apart behind you on the edge of a secured bench. Walk your feet out in front of you until you are resting on your heels. Lower your upper body toward the floor by bending your elbows. Slowly press off with your hands to push yourself back up to starting position.
CARDIO: Elliptical machine for 30 minutes
SLICE OF PUMPKIN PIE WORKOUT
Get cut like pie with these all-over body moves.
BURPEES
10 reps
Start in a squat position with your hands on the floor in front of you. Kick your feet back to a push-up position and do one full push-up. Immediately bring your feet back to the squat position. Jump up on your toes with your arms overhead. That?s one rep.
ALTERNATING BOX PUSH-OFF WITH SHOULDER PRESS
2 sets of 20 reps
Place your left foot on a 12-inch plyometrics box with your heel close to the edge, and hold a pair of light dumbbells at shoulder level. Push off with your left foot to explode vertically, pressing the dumbbells overhead as you jump, and land with feet reversed.
MEDICINE-BALL WOOD CHOPS
2 sets of 10 reps each side
Start with your feet more than hip-width apart. Hold a medicine ball by your right hip with both hands. Turn your torso to the left, and lift the ball above your head on the left. Move the ball from high to low across your body and end on the right side, as if you were chopping wood. Do 10 on one side, then switch.
KETTLEBELL OR DUMBBELL SWINGS
3 sets of 10 reps
Starting in a wide leg squat, hold the kettlebell with both hands and lower it so it nearly touches the floor. Swing the kettlebell up, keeping the upper back and abdominals tight, and straighten your legs as the kettlebell rises. Swing upward to around the height of the shoulders. Keep the glutes and abdominals squeezed tight at the top of the movement. Slowly lower back down into a wide squat and repeat.
STANDING CALF RAISE MACHINE
3 sets of 10 to 12 reps
Stand on the foot plate with your shoulders squared. Slowly rise up onto your toes and pause briefly, then lower your heels until fully extended. To work your calves one at a time, simply cross one leg over the other.
CARDIO: 10 minutes on a bike, 10 minutes on an elliptical and 10 minutes on a stair climber