"descent5" - 1 õppematerjal

The 4-Hour Body - An Uncommon Guide to Rapid Fat-Loss, Incredible Sex, and Becoming Superhuman - Timothy Ferriss

Repetition Max2 (RM) weight. 1. Heavy dumbbell front squat to press (ass to heels)--squeeze glutes at bottom for one second before rising 2. One-arm, one-leg DB row 3. Walking lunges with sprinter knee raise 4. Wide-grip push-ups3 5. Two-arm kettlebell swings × 20­25 Repeat sequence 2­4 times. Workout B 1. One-leg Romanian Deadlift (RDL)4 (10­12 reps each side) 2. Chin-up (four-second negative lowering portion only) × 10 or until you cannot control descent5 3. One-leg hamstring curls on a Swiss ball--6­12 reps each leg 4. Plank for abs (and gluteus medius on sides) Progression: start with 30 seconds front, 30 seconds each side, working up to 90 seconds maximum 5. Reverse hyper × 15­25 Repeat sequence 2­4 times. See the www.fourhourbody.com/exercises for photos of all The Kiwi's exercises.6 Written descriptions alone will confuse more than help. TOOLS AND TRICKS Kettlebells (www.fourhourbody