Sunday Chronicle phyzzicality 19 Jan 2020 Goodbye, man boobs

Goodbye, man boobs

Published Jan 19, 2020, 12:16 am IST
Updated Jan 19, 2020, 12:16 am IST
Incline Dumbbell Bench Press
 Incline Dumbbell Bench Press

Men are not as criticised as women when it comes to their physical appearance, but things can get out of hand for people regardless of gender, at which point one needs to take control. While beer bellies are common and often the butt of many jokes, having man boobs suggests a serious need to pay attention to one’s health. There could be possible medical conditions — usually hormonal imbalance — that can cause breast enlargement in men, but more often than not it’s just stubborn fat. Targeted fat loss is a myth, so instead men can focus on strengthening muscles in a particular area. Follow a routine of these workouts and cardiovascular exercises, and it will automatically help you lose weight overall and, in turn, getting rid of man boobs for good..

The author is Fitness Expert and Sr Director MMA and International Master Trainer at UFC Gym

trxTRX Chest Press
Step. 1 Attach cables to an anchor point above your head. Handles will hang down about waist high.
Step. 2 Grab the handles with your hands facing away from the anchor point.
Step. 3 Lean forward until your body is at a 40-degree angle, arms extended straight, core tight, and keeping your body straight from head to toe.
Step. 4 Lower yourself down, bending at the elbows and until your chest reaches handle level in the center of the cables.
Step. 5 Exhale as you push yourself up, maintaining a tight core, and back to start position. This completes one repetition.

Incline Dumbbell Bench PressIncline Dumbbell Bench Press
Step. 1 Lie back on an incline bench with a dumbbell in each hand atop your thighs. The palms of your hands will be facing each other.
Step. 2 Then, using your thighs to help push the dumbbells up, lift the dumbbells one at a time so that you can hold them at shoulder width.
Step. 3 Once you have the dumbbells raised to shoulder width, rotate your wrists forward so that the palms of your hands are facing away from you. This will be your starting position.
Step. 4 Be sure to keep full control of the dumbbells at all times. Then breathe out and push the dumbbells up with your chest.
Step. 5 Lock your arms at the top, hold for a second, and then start slowly lowering the weight. Tip Ideally, lowering the weights should take about twice as long as raising them.
Step. 6 Repeat the movement for the prescribed amount of repetitions.
Step. 7 When you are done, place the dumbbells back on your thighs and then on the floor. This is the safest manner to release the dumbbells.

Shadow BoxingShadow Boxing
Step. 1 Start standing with feet shoulder-width apart.
Step. 2 If you’re right-handed, take one step back with your right foot. Left-handers, do the opposite. The lead toe should be in line with the rear heel.
Step. 3 Inhale to prepare for a punch. As you throw, exhale fast through your mouth (versus your nose) with a closed jaw. This should sound like a hiss.

Low-Pulley Cable CrossoversLow-Pulley Cable Crossovers
Step. 1 To move into the starting position, place the pulleys at the low position, select the resistance to be used and grasp a handle in each hand.
Step. 2 Step forward, gaining tension in the pulleys. Your palms should be facing forward, hands below the waist, and your arms straight. This will be your starting position.
Step. 3 With a slight bend in your arms, draw your hands upward and toward the midline of your body. Your hands should come together in front of your chest, palms facing up.
Step. 4 Return your arms back to the starting position after a brief pause.



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