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Prevention Magazine advisor Wayne Westcott, studied 77 golfers and found that when they did strength-training exercises over the winter months, they lost an average of 4 pounds of fat from their bellies and added 4 pounds of muscle in their upper body and legs. As a bonus, the training enhanced their golf swings, too.
Westcott's quick, at-home golf workout will help you achieve a better game and better health. Here's his program:
Use dumbbells. For arms, use 10 to 15 pounds; upper body, 15 to 20 pounds; and legs, 20 to 25 pounds. Do two sets of repetitions three times a week, with a day of rest between sessions.
Squats (works legs):
Do 10 to 15 reps. Stand tall, holding dumbbells at sides. Lower hips until legs are bent at a 90-degree angle, then rise back to standing position.
Bench Press with Dumbbells (works chest and triceps):
Do 10 to 15 reps. Lie face up on a bench, holding dumbbells end to end with arms extended above chest. Lower dumbbells to outer chest, then press up to starting position.
Bent-over row (works upper back and biceps):
Do 10 to 15 reps. Put left hand and left knee on bench, and hold dumbbell in right hand with arm extended. Pull dumbbell up to outer chest, then lower to starting position. Repeat on opposite side.
After two to three weeks, add:
Shoulder press (works shoulders and triceps)
Do 10 to 15 reps. Stand tall, holding dumbbells so they rest on shoulders. Press dumbbells up until arms are extended above head, then lower again.
Standing dumbbell curl (works biceps):
Do 10 to 15 reps. Stand tall with arms extended, holding dumbbells at sides. Curl dumbbells up to shoulders, and return to starting position.
Trunk curl (works abs - no weights needed)
Do 10 to 15 reps. Lie on back, curl upper body slowly up, and hold for 3 to 5 seconds. Then roll back down slowly.
Trunk extension (works lower back):
Do five to 10 reps. Lie on stomach, fold hands under chin, and lift hands, head, and chest off floor. Hold for 3 to 5 seconds, then lower.