It's winning time!

 

Hey Racers,

One of my big motivations for doing the magazine was to make sure that I gave you all enough nuts and bolts fitness and nutrition value that you could take it and start getting fitter and winning more while not spending a dime.  Racers Workout was designed to take everything I do in working with my elite racers and packaging them up at a cost less than one hour in the gym with me.  That commitment remains.

But in this magazine the even bigger commitment is we always take great care of our subscribers by giving them the tools to improve now and see those improvements manifest into better results on that track. So let's dig into that Racers Workout Blueprint (aka the workout part of Racers Workout) for this one: Bent over Rows.

This is a simple exercise that builds tremendous power in the upper back and arms. I like it because it doesn't over stress the shoulder. I fear it slightly for beginners because it needs to be done with correct form or you could risk injury to the back.  The other thing I love about the exercise is that it doesn't require much in the way of equipment: some dumbells and a sturdy place to put your off arm and knee. Here is a diagram of the exercise done with the one-arm variety. This is how I prefer you start out doing them because it is safer on your back.

Two important tips: use moderate weight, go very slow on the decline and make sure your back is in the position as described.

Here's how to do it:

  1. Grab a dumbbell — weight depends on your level but it should exhaust your muscles by the 12th rep.
  2. Position your right knee and right hand on the bench so your back is parallel to the floor. Your left leg should be on the ground and your left hand should be hanging straight down — perpendicular to your body — holding the dumbbell.
  3. Using your left arm, lift the dumbbell straight up to torso level. Be sure to keep your elbow in and pointed upwards.
  4. Then slowly lower the weight back to the starting position (#1) to complete one rep.
  5. Do three sets of 12 reps on each side.

Fit's Tip: Don't arch or round your back, keep a neutral spine.

 

Here's how it looks:
This is not only a great muscle building workout for the big muscles in your upper body, it is is a super cardio workout too.

 

 

 

 

Filed under: Motivational Messages • Workout Tips

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