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RECONSIDER Quality vs Quantity?


When it comes to your health and fitness, quality in exercise always out-weighs quantity. Do your workout right the first time and reap the rewards sooner and safer.


< BY NICOLE CREWE >


With spring on its way and the beach soon


following, try these three exercises the right way (focus- ing on your technique) and you should see results within three short weeks.


2. LUNGE


• Keep your weight on and in the heel of the front foot.


• Firmly plant the heel of the front foot and drive the weight down through this heel as you come back up to standing. This will engage the gluts and hamstrings as well as relieving some of the pressure on the knee.


• When you hit the bottom of your lunge, your legs should form two 90-degree angles.


Drop that back knee to within 4 to 6 inches of the floor


• Keep your upper body erect and shoul- ders back.


• Keep the shoulder blades retracted, chest out and belly button pulled in and up.


1. PUSH UP


• Place the toes and hands on the floor; observe that the back and arms are straight. Keep the hands slightly more than shoulder-width apart and tighten your abdominal muscles inward.


• Inhale as you lower yourself to the floor, stop- ping as your elbows reach a 90-degree angle. Keep the body from touching the floor.


• Exhale and push yourself away from the floor. Avoid hyper-extending the elbow joints and back.


• Get all the depth in your lunge from dropping the back knee, not from dropping your upper body forward


MODIFIED LUNGE Do all the same steps as above with your back foot on a step.


18 CLUBLIFE SPRING 2012


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