Living and working in the busy city of Phnom Penh can be exhausting, but beautiful Mary has managed to keep fit with three easy workouts to tone her hips, thighs and arms. Born Chan Sreyroth, the 29-year-old television emcee only started working out with her gym trainer boyfriend 2 years ago, but she loves it so much, that she began learning from other trainers and watching youtube to get into shape. Now she is training others in functional training as a freelance personal trainer. Mostly based in Borey Peng Hout Bang Snor, Mary has seen many cambodian women trying to get fit lately. The most common thing theylook for is a slim fit.
The first thing are thigh abductors, says Mary. This machine works out the glutes and hamstrings, shaping out the hips. Second is exercising your glutes by doing squats on bar weights, and third is toning your triceps with the cable pull.
Machine: Thigh Abductors
1. To begin, sit down on the abductor machine and select a manageable weight.
2. When your legs are positioned properly, grip the handles on each side or cross your arms extended from your body, with fingers touching shoulders. Your entire upper body (from the waist up) should be straightened. This is the starting position.
3. Slowly press against the machine with your legs to move them away from each other while exhaling.
4. Once your legs are spread, keep the position for a while, then slowly begin to move your legs back to the starting position while breathing in.Remember to keep your upper body stationary to prevent any injuries from occurring.
5. Repeat for the recommended amount of repetitions.The recommended reps are 12,15, 18, and 20 starting at 15 kilos on the weights.Keep adding an extra 5 kilos to the weights after one set. Do 4-5 sets if comfortable.
Machine: Bar Weighs
Exercise : Glute Squats (Beginners should start with a weight they are comfortable to lift, even starting with no weights is fine)
1. Start with your feet between hip and shoulder width apart. Put toes slightly out, keeping your knees above your ankles and hips above the knees. Stand with shoulders back and down, abdominals tight.
2. Keep a straight back while arching your back a bit, keeping the your balance focused on the mid to rear of your foot. Do not extend your knees beyond your shoe length. Use your back thigh muscles to maintain position.
3. Lower yourself while keeping the shoulders back and flat, head and chest up. THe neck and shoulders should be parallel. Weights on both side should be even. If not even, then you can hurt yourself. Don’t bow.
4. Keep the front part of your knee parallel with the top of your shoe, keep knees a good distant apart. If you want to work out more of your glutes, then widen the distance in the stance. Take your time when you reach the bottom and tense up your glutes before you push yourself up.
5. Finish the squat by standing upright with a tense squeeze to the glutes. Repeat for 3-12 sets of 10-12 squats.
Exercise: Tricep Pushdown
1. Standing upright with the torso straight with an open chest and an lean forward a bit.
2. Bring the upper arms close to your body and perpendicular to the floor. The forearms should be pointing up towards the pulley as they hold the rope with the palms facing each other. This is your starting position.
3. Using the triceps, pull the rope down to the side of your hips to your thighs. Feel the tightened muscles on the lack of the your arm, At the end of the movement the arms are fully extended and perpendicular to the floor. The upper arms should always remain next to your torso and only the forearms should move. Exhale as you perform this movement.
4. After holding for a second in position, bring the rope slowly up to the starting point. Breathe in as you perform this step.
5. Repeat for the recommended amount of repetitions.