Lipo6 >> sambungan UN Fat Burner

yela

for bra flabs!

1. Latissimus Dorsi -- The latissimus dorsi muscles (also known as the "lats") are the largest muscles of the back. The lats are large, fan-shaped muscles. If you spread your back and touch the outer end of each side of the back, you're touching your lats. The function of the lats is to pull the arm down toward the pelvis. When properly developed, the lats will actually make your waist look smaller. Now, there's some good incentive.

Here's a great exercise for the lats:

Cable Two-Arm Lat Pulldown
Starting Position


Extend your arms up and reach for a straight bar with an overhand grip.
Sit tall with your knees supported under the leg pad, with the knees and hips at a 90-degree angle.
Arms should be wider than shoulder-width apart with a slight bend in the elbows.
Relax your shoulders and keep your chest lifted.
Movement


Contracting the upper back muscles, pull the bar down, leading with the elbows stopping when the bar is just above your chest.
Slowly return to the starting position stopping just short of allowing the weight stack to touch.
Key Points


Exhale while lifting the weight.
Inhale while returning to the starting position.
Do not allow your upper back to round or your chest to cave in.

yela

2. Rhomboid Muscles -- The rhomboids originate on the spinal column and attach to the middle area of the scapula. They get their name from their shape. The function of the rhomboids is to assist in squeezing the shoulder blades together. When even slightly developed, the rhomboids give the back a look of utter beauty.

A great exercise for the rhomboids:

Dumbbell Bent Over Row
Starting Position


Stand with feet shoulder-width apart and a slight bend in the knees.
Hold a dumbbell in each hand and bend forward from the hips until the upper body is at about 45 degrees.
Extend the arms down, keeping your shoulder blades together.
Movement


Contracting the upper back muscles, pull the dumbbells up toward your sides stopping when your upper arm is parallel to the floor. Remember to slightly squeeze the shoulder blades together as you pull up to the contracted position.
Slowly return to the starting position stopping just short of the arms being fully extending.
Key Points


Exhale as you lift the weights.
Inhale while returning to the starting position.
If you have any discomfort or weakness in your lower back, avoid this exercise.
Start out with light weights to make sure your lower back can tolerate this position.

yela

3. The Erector Spinae -- For the most part, we're referring to the lower back when we discuss the erector spinae. The erectors are a group of muscles that support the spinal column. The functions of the erector spinae group are to extend the spine as well as provide support for it. This area is extremely important to strengthen and very seldom exercised by the majority of the population.

A great exercise for the erector spinae:

Fitball Prone Trunk Extension
Starting Position


Lie on the ball with your knees on the floor and feet up on the toes.
Place your fingertips gently on the sides of your head.
Maintain a neutral spine with head and neck relaxed as a natural extension of the spine.
Movement


Contracting the lower back muscles, raise your chest off the ball slightly.
Slowly return to the starting position.
Key Points


Exhale while lifting your body.
Inhale while returning to the starting position.
Do not hyperextend your back or overdo the range of motion.
Alternative exercises for the erector spinae: Machine Back Extensions, Dumbbell Deadlifts.



All taken from Get Fit by eDiets.

Bimbo

ni mmg ngate dulang paku serpih nehhhh..ehehehe
aku makan gak nasik aa..skang kene beringat skit la..
huhuhu..laksa best gak..tapi tak brape minat aa..hehe

Bimbo

hai adek..nak masuk ckp laksa sedap je ker?ehehe
ape update skang ?adakah anda suda sangat slim?
sila tepek gambar terbaru yer..ehehe

Bimbo

thanx yela for the exercise..
kalu bim senang je ..buat wall push up tu pon bleh firm kan bust gak kan..ehehe
and of course la minyak mariam..ehehe

posh76

thanks yela very good info....

yela

Originally posted by Bimbo at 25-8-2008 04:25 PM
thanx yela for the exercise..
kalu bim senang je ..buat wall push up tu pon bleh firm kan bust gak kan..ehehe
and of course la minyak mariam..ehehe

ni bukan tuk breasts...ni tuk lemak yg kat bra line tang belakang badan tu!

yela

Originally posted by posh76 at 25-8-2008 04:27 PM
thanks yela very good info....

i tgh ganti posa ni..ye ye...so the lasttttt minute!! so pagi tadi i warm up kat wave machine for 10 mins (ni concentrate tang montot), and then but weights for back and lower body....buat the lat pull-down, low row...but tak buat yg dua lagi cara tu. so esok...me nak cuba yg tu...plus buat lunges and variations of it.

posh76

yg kalu pakai fit jer mesti nampak tersembul.......eee tak lawa langsung

Bimbo

wooo..tau2..aku ade nih..hahahaa
time kasih yela..

posh76

geng kalu i nak slimkan tang peha ni elok buat lunges ker squat? and berapa kali yer???utk stomoch lak ada kata tak elok buat sit up....sit up dgn crunches sama ker???mana satu nak ikut???

Bimbo

posh..aku ske satu web nih
www.nowloss.com

senang nak ikut exercise dia
and oso ade sculpting exercise ..yg fokus bhgn tertentu badan
exercise utk kempiskan perut dia senang sangat ..
fokus on tranversus abdominus..aaa..berbelit lidah..ehehe..ko tgk la web tu ..

posh76

orait dear tq....

yela

Originally posted by posh76 at 25-8-2008 04:59 PM
geng kalu i nak slimkan tang peha ni elok buat lunges ker squat? and berapa kali yer???utk stomoch lak ada kata tak elok buat sit up....sit up dgn crunches sama ker???mana satu nak ikut???

lunges and squats ni dua2 bagus sgt tuk lower body...thighs and ass.

for tummy...crunches better psl dia kurangkan sikit sakit belakang...cam sit-ups possibly leh terkehel ur spine. and nak buat ada cara...make sure time u crunch tu u breathe out, and inhale masa u return to normal position. and tgk perut tu...if masa crunch tu perut tersembul..salah maknanya. bila crunch tu...contract the muscles by breathing out. buat pelan2...the slower the movement, the more effective. buat 100 x crunches but salah cara...no point.

adekcomel

Originally posted by Bimbo at 25-8-2008 04:22 PM
hai adek..nak masuk ckp laksa sedap je ker?ehehe
ape update skang ?adakah anda suda sangat slim?
sila tepek gambar terbaru yer..ehehe

hahahha..tadi nak hapdet..trus server down segala...
sempat komen pasal laksa je la
tak sempat2 nk snap gambo...
tadi timbang 52 kg.. akan diusahakan snap gambo esok..

Bimbo

waaaa...tahniah2..best aa adekni turun lagik berat kan?
usahakan lagi snap gambar tu n tepek skali..ehehe

nenektua

Bimbo

ko ni pepagi dah wat muka camtu kenapa?ehehhe

Santeira

Tambah sikit info, untuk forummers yang masih guna Lipo6, cara yang lebih berkesan untuk bakar lemak ialah power-walking dan bukannya jogging.

If you're going to exercise and plan on jogging, you can burn up a good deal of calories during your jogs. The problem is, after you're done jogging, you're done burning calories. Not good! No afterburn effect. For the amount of time you put in, this isn't an efficient use of time to maximize fat loss.

Now, if your exercise plan includes walking, this is generally good for long term and slow weight loss, but bad for quick weight loss.

So, above I said you can make 2 changes to one of the above to make it a great weight loss exercise. Guess which exercise I was talking about... jogging or walking?

Walking!

Here's the deal... walking on a flat surface sucks for fast weight loss, but walking on an incline of 10-15 degrees works incredible for massive weight loss quickly. They're totally different. Why? Because walking on an incline creates a huge oxygen deficit which forces your body to scavenge your bodyfat for quick energy supplies... thus, your bodyfat gets melted off for energy.

All you need to do is walk 15-20 minutes a day on an inclined treadmill or hill. You just turned walking into a superior weight loss exercise. So that's change #1.

Change #2 is this... while walking, take 1 deep breath each minute. This again has to do with oxygen intake. All you do is inhale for 5 seconds, hold it for 5 seconds, and exhale for 5 seconds. Do that 1 time each minute you're walking. That's been proven to help you burn off an extra 22-30% more calories during a walk.

So, jogging or walking, which is the better weight loss exercise? If you make those 2 changes above, walking is the better exercise for you to do.

If you're sick and tired of getting the same old boring and tired advice on weight loss, jogging or walking, etc... you know, like "Eat more fruits and vegetables, drink 8 glasses of water, jog 4 days a week, walk 6 days a week, exercise more, and blah blah blah"... then you found the right person. I'll make weight loss easy and enjoyable for you... AND NOT BORING!

So it's better to walk a longer distance (power-walk for maximum effect to burn fat) than to jog, kay