Sape Tahu Petua/Cara nk kecilkan punggung

exora

aku nie ada masalah bab punggungla..
macam mana nk kecilkan punggung yang besar..

tension ar...

pinggang ok..punggung besar..

sape ada petua.cara?

ha'ah,ha'ah. kite pn nak tau gak petua kecikkan punggung ni..pls la kalau sape2 ade petua tu..

lyddok

AKU PUN NAK TAHU JUGA PETUA TU.

ak007

http://www.gruplar.info_exercise

cuba tgk video ni pastu amalkan la selalu.......

airCooL

aahh lah kita pun punggung besar..peha dah macam peha anak gajah

ummy43

Originally posted by ak007 at 14-9-2007 01:22 PM
http://www.gruplar.info_exercise

cuba tgk video ni pastu amalkan la selalu.......

nape tak leh nak bukak website tu?

kakerokero

eksesais la...fokus tang punggung tu..( ekceli kita pun sama gak..punggung bagat beso.. )

llisamaisarah

exora...cantik la kalo but besar...bak la isi sket...nak tambah isi kat aku nye...hehe

isegrim_82

aku yg jantan ni pon punggung besor..tensen gakk.ekekekek..klu pompuan ok la klu laki yg payah ni..jeans pinggang lepas,punggung plak sangkut

ms_silky

Ni pengalaman silky...

Dulu sebelum kawin, silky buat byk senaman nak kecikkan punggung. Ok la menjadi. Tapi lepas kawin, hb ckp pompuan ni kalau punggung besar lagi cantik dan seksi. Lepas tu punggung silky x nak besar2. Lepas bersalin anak kedia baru la dpt "bulatkan bentuk bontot. Sekarang ni buat senaman supaya pejal & x jatuh. Bile pakai seluar nampak penuh je.

tapi tu hb silky punye selera la, lain org lain pulak.

llisamaisarah

ye...memang bontot besar...(bukan yg melampau..) amat seksi...kalo boobs kecik pon..bontot besar...nampak seksi....betol...xtipu...
nak besarkan boobs senang...macam2 cream ada...tapi montot xde...
isk..kalo sy kan...sukenye..

baby_chimaera

kalau u rajin eksesais, u terai buat LUNGES dan SQUATING position dalam 4 set. Set terakhir HOLD your position for 15 seconds.

Cemana nak terang yer, sebab baby buat ni pun kat gym. Cuba terai google cari LUNGES position exercise.

Patu kalau rajin kena byk RUNNING. Running bole kecikkan peha dan bontot sekaligus.

Equalizer

Originally posted by llisamaisarah at 14-9-2007 02:31 PM
ye...memang bontot besar...(bukan yg melampau..) amat seksi...kalo boobs kecik pon..bontot besar...nampak seksi....betol...xtipu...
nak besarkan boobs senang...macam2 cream ada...tapi montot xde ...

maaf la nak mencelah sket... tersesat masuk thread ni...

kalau cream utk payudara tu tak boleh ke digunakan utk punggung???

setahu saya la antara exercise utk punggung ni ialah dgn lakukan squat.
kalau nak besarkan punggung, buat squat dgn weight.
kalau kat gym tu boleh guna smith machine, kalau pakai free weights or barbell ni susah sikit nak balance.
tapi yg ni kena berdiri la, dan posture pun kena betul.
atau kalau nak senang sikit ada jenis squat machine yg just duduk bersandar je.
kalau nak kecilkan punggung, buat squat tanpa weight but with more sets and more repititions.

Squat pun ada boleh buat dgn wide stance (bukaan kaki lebar) atau small stance (kaki rapat). Ke2 squat ni akan memberi kesan yg berbeza.
Kesan buat squat ni juga boleh effect pada peha.
Kalau dgn weight akan membesarkan peha dan begitu jugak sebaliknya.

isegrim_82

letih tul joging2 ni..ada tak cara yg mudah semudah suk depan tv jer??heheheh

isegrim_82

squat tu menatang ape plak

syikin

Originally posted by isegrim_82 at 14-9-2007 03:28 PM
letih tul joging2 ni..ada tak cara yg mudah semudah suk depan tv jer??heheheh

ada.. pakai sauna pants..



sambil baring tengok tv ke.. baca majalah ke.. kalau rajin pakai,  dia bantu kecutkan montot yg kembang dan perut yg moncit......

Equalizer

Originally posted by isegrim_82 at 14-9-2007 03:29 PM
squat tu menatang ape plak

Squat dgn barbell...

Equalizer

Step 1. This part is optional, and is suggested for beginners, older folks, inactive folks, and anyone who's a little bit timid about balance in the beginning. Perform Steps 2-5 while holding on to a sturdy railing, counter, or chair. Once you get confident about performing these types of squats, then cut the apron strings and do them as shown below, with hands held out in front. You can also try Steps 2-5 first with a partial range of motion, and just work on balance by working on increasing depth.

Equalizer

Step 2. To squat using your own bodyweight, you'll want to hold your arms out from your body to help with balance, sort of like a B-movie zombie, as in the picture to the left. From top to bottom, here's how your body should be arranged at the start of a squat. Your head is looking forward. Take a deep breath, pushing chest up and out. Note that shoulders come back a bit and there is a natural arch in your lower back. That's the spinal position you try and keep through the movement. Your feet assume a stance that is approximately shoulder width or slightly wider. Toes may be pointed out slightly if you prefer; many folks find that much more comfortable than toes pointing forward. In either case, whichever toe direction you choose, your knees should follow the same direction through the movement (i.e. don't point toes out, then have knees travel inwards).

Step 3. Sit back and down like you're sitting into a chair that's not there. Head keeps looking straight ahead of you, or very slightly upwards if you prefer. Your upper body will naturally bend forward a bit to keep you balanced; simply allow it to bend from the hips (not from the waist) wherever it wants to go. Keep lower back slightly arched and do not allow it to round as you descend. Think about keeping your shins roughly perpendicular to the floor and your knees roughly behind your toes. Longer legged folks or folks using a narrower stance may find that shins tilt forward a bit; this is fine as long as the butt stays behind the hips.

Equalizer

Step 4. You may find initially that you need to cut the movement short and can only go part of the way down before your form begins to degrade. This is perfectly fine. Just make it a goal to work on increasing squat depth. I provide flexibility tips in Step 4. Now, bodyweight-only squats differ from regular squats with a bar in that the lower back does often round out slightly at the bottom. Since the spine isn't supporting any additional weight, this doesn't pose a problem. However, once you add a bar, you must concentrate on keeping that lower back from tucking under. At the bottom of the squat, hamstrings make contact with the calves. Resist the temptation to relax in this position, unless you are deliberately stretching. Relaxing at the bottom of a squat will relax the supporting muscles of the torso, which is a bad thing when you have weight on your back. It will also make it more difficult to get up out of the squat. If you do pause at the bottom, just remember to keep everything tight and not relax. Also resist the temptation to look down. The wider your foot stance, the more difficult it is to hit full depth. With a very wide stance, you will be limited by the structure of the hip joint, whereas with a narrower stance, full depth will be much easier.

Step 5. Push through the heels to ascend from the squat. Think about driving your heels right into the floor. Do not allow your weight to tip forward on to the toes. Keep looking forward or slightly up, and keep back tight. Do not twist. If your knees cave in on the ascent, think about pushing them outwards as you come up. The ascent from the squat should be a smooth "unfolding" of the body. The chest comes up first, followed by the hips. Do not allow the hips to "pop up" first.