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Saturday, June 12, 2021 2:57:34 PM

Men Hard At Work

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In the wake of the Taliban gaining control of Afghanistan, educators from the war-torn country feel dejected and dismayed as they witnessed the rights of their students being taken away with each passing day. Shabana Basij-Rasikh who was one of the first young women who was invited to take a placement test for enrolment in public schools after the Taliban lost control in is fearful of the imposition of the sharia law which severely curtails the freedom of women.

However, even amidst adversities, the ongoing situation has not dimmed her zeal for education and improving the lives of Afghan girls. After completing my MCA this month, I planned to return to Afghanistan and become a teacher to create a better future for the younger generation. But everything changed within days. Barbell lifting is the gym gold standard, but it restricts your limbs from moving comfortably.

As you age, consider ditching the barbell presses for dumbbell presses, for example, since, as Krahn says, your connective tissues are losing elasticity. Total-body moves think cleans and squats are CrossFit mainstays, but bodybuilding-style isolation exercises like biceps curls should also be in your workouts. Do them twice a week. Your body can still recover from brutal workouts—with a little extra TLC. So double down on recovery time.

Trainer Bobby Maximus, 42, author of the book Maximus Bod y, hits the spa more than the gym. Do the same. For every half hour in the gym, spend an hour foam rolling or doing easy yoga. The biggest threat to staying fit comes from inside your body. Sarcopenia, the age-related loss of skeletal muscle mass, erases 3 percent to 8 percent of your muscle mass each decade starting in your 30s. But you can fight back. You need to build a unique brand of strength: power. Classic strength is your ability to lift, say, 20 pounds. Power is your ability to lift that same weight quickly. Build power training into your workouts twice weekly, using lighter weights for your exercises.

Do 3 sets of 6 reps, taking 2 seconds to lower the weight and no more than 1 second to accelerate it upward. Training breaks down your muscles, so you need protein to rebuild. Skip that and your muscles never fully recover. Schoenfeld recommends consuming 35 to 40 grams of protein per meal. Try a protein shake, or 4 to 6 ounces of meat. The big, badass exercises power cleans!

Master these three. Strengthen your hamstrings, which come into play whenever you pick up a box. Lie with your back on the ground, heels on a chair, toes pointed toward the ceiling, knees slightly bent. Tighten your core, dig your heels into the chair, and raise your hips as high as possible, or until your hips are in line with your knees and shoulders.

Hold for 20 to 30 seconds, squeezing your hamstrings. Meet your weapon against lower-back pain. Anchor a resistance band to a post just below shoulder height. Grasp the band with both hands, arms near your chest; turn so your left shoulder faces the anchor point; and step away until the band is tight. This is the start. Tighten your core and straighten your arms in front of you; hold for 2 seconds.

Return to the start. Midback strength will protect your shoulders long-term. Stand holding a light resistance band in both hands, arms in front of you, core tight, palms facing each other, just a slight bend in your elbows.

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