Winnipeg Free Press - PRINT EDITION

Get yourself up for sit-out

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Yoko Hamamura, the MMA fighter who looks like he's chiselled out of granite, calls the sit-out exhausting. That's how you know it's going to rock you.

Only you don't have to rock yourself all the way into little pebbles. This is one of those exercises meant to be done in intervals. That means you should do them for 30 seconds, then take a little rest.

Then repeat.

"It's simple, and people don't realize how easily available it is," says Hamamura, a trainer and martial-arts instructor at OC Kickboxing and Mixed Martial Arts in Irvine, Calif.

"It's just body-weight exercises that totally kick your (posterior) without any machines or anything.

"That's a new thing: You see all these infomercials, with P90X and Insanity. All of those are just body-weight exercises at high intensity. People are like, 'Oh, my God, this new P90X, and all these workout DVDs,' but it's actually just jumping around doing body-weight exercises."

Here's how you do the sit-out:

-- Raise yourself into a push-up position, with your feet wide apart.

-- Lift your left hand, and move your right leg inward, underneath your body, stretching it out to the left. Balance is key.

-- In the end position, you should be looking straight up to the ceiling (or the blue sky, if you're outdoors).

-- Hold this position for a second, then bring the right leg and left hand back into the raised push-up position.

"Right after that, you lift your right hand up (your opposite hand), kick your left leg out, and look straight up," Hamamura says.

Repeat the moves, going left, then right, keeping the emphasis on form.

"These are 30-second timed exercises," Hamamura says. But "it doesn't mean you need to blast through as many as you can.

"But you're constantly moving, with good form, and good isolation."

 

-- Orange County Register

Republished from the Winnipeg Free Press print edition August 26, 2013 D4

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