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Originally posted by Jackie at 21-3-2006 02:01 PM
tu dua workout yg agak kecik gambar dia. boleh guna body weight. lunges very good untuk glute n vactus dlm, bahagian peha dalam n butt.
squat good for overall body. glute n quad especially.
Sorry.. Glute and vactus tu maksudnya??? |
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nicemeetingu This user has been deleted
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nice pernah cuba produk clarins.. memang ada kesannya.. tapi lama2 tak larat nak sapu kat badan... skrg perut dah buncit balik... camne ek |
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Originally posted by Jackie at 21-3-2006 02:06 PM
exercise addict. nak cecah tahap camni bukan senang. basicly ada 3 type org yg akan exercise. 1st yg malas, tp dlm keadaan terpaksa, samada disebabkan nasihat doktor, atau maybe teman lelaki ka ...
 setuju sgt...sahira nih malas nak senaman tp coz husband asyik kituk badan dah naik since bersalin, tuh yg jd rajin... |
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X paham ler camner nak wat lunges ngan squat tu :stp: boleh jelaskan stepnya dgn detail x? |
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Useful info on exercise:
How Exercising Increases Calorie Expenditure
Exercise helps us to burn calories and lose weight in two different ways. First, it causes the muscles of the body to do more work. Second, it enlarges our muscle tissue, thus raising our metabolic rate (the amount of calories we burn while resting). This is because muscle is more metabolically active than body fat. So physical activity leads to immediate calorie expenditure during a particular workout, and also helps us to continue burning extra calories even when our fitness routine is over.
Different Types of Exercise Benefit Calorie Expenditure
There are two basic types of exercise: aerobic and anaerobic.
The word aerobic means "with oxygen". Aerobic exercise refers to physical workouts that require oxygen to be delivered to the muscles (via the lungs and blood supply) over an extended period. Aerobic activities (eg. walking, jogging, swimming, jumping rope, roller-blading, rowing and general sports like football and tennis) are typically sustained for a period of time, rather than short bursts of effort. Aerobic training is often called "cardio" exercise because it strengthens the cardiovascular (heart) and respiratory (lungs) systems
The word anaerobic means "without oxygen". Anaerobic exercise refers to fitness routines (eg. lifting weights) that don't rely on oxygen for fuel. Anaerobic workouts typically involve short bursts of energy, which are powered by non-oxygen fuel sources such as adenosine triphosphate and glycogen stored in the muscles. |
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Combine Aerobic and Anaerobic Exercise
The ideal calorie-burning training program involves a combination of both these types of exercises. Ideally get advice from a fitness professional as to how to structure your program. As a rough guide, if doing a 60-minute workout at a fitness center or using a home gym, divide your program into approximately 40 minutes cardio and 20 minutes weight-training, or do aerobics one day and weights the next.
What to Eat Before Exercising
Always eat 3-4 hours before exercise. Your best choice is a high-carbohydrate, low-fat meal, with foods like breakfast cereal, fruit, yogurt, fruit juice, bread, pasta and rice. Avoid fried food and other high-fat options. These low-fat, carbohydrate-rich foods give you the necessary energy to enable you to exercise for up to one hour at a time, and help to optimize fat-burning.
What to Eat After Exercising
After exercise, refuel your energy stores with a high-carbohydrate, low-fat meal again. People sometimes say they don't feel like eating after exercise. That's fine, but you should not exercise again within 12 hours unless you have replenished your energy stores with sufficient carbohydrate. If you don't recharge your energy stocks correctly, you will end up too tired to do any exercise at all. So keep eating and drinking, but choose high-carbohydrate foods and plenty of water. |
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azleen76 This user has been deleted
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Originally posted by pinkcoffee at 21-3-2006 03:22 PM
As mentioned by Jackie, Squat & Lunges memang boleh dikatakan the BEST and EFFECTIVE moves utk lower body...
Almost cover all muscle groups utk bahagian kaki - hamstring, quadriceps, buttocks, ...
pinkcoffee.... exercise yg ni sesuai ker utk mereka2 yg baru lepas ceaser mcm saya nih..?:hmm:..
tp tak berapa pahamlah step dia camne...:stp:..
explain skit.... |
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dari segi repetion n weight. ada sains di sebalik repetition. bukan main pilih je
1-6 reps, untuk power training, recruit more motor unit, anaerobic activity, sesuai untuk mereka yg bertubuh kecil n ingin membesarkan badan, n juga yg ingin tambah power either dari segi speed atau boosting.
7-8 reps, recruit motor unit n in the same time gain strength.
9-12 reps, untuk muscle hypertrophy atau pembentukan otot n juga strength gaining.
13-above reps, untuk aerobic activity, contribute to fat burn.
Masa rehat
3-5 minit between set kalau main power training n saiz training
1-3 minit kalau main muscle hypertrophy n strength
10-15 saat kalau fat burning session.
pemilihan berat.1rm bermaksud 1 repetition maximum yg boleh dibuat dgn form yg betul, n hanya dapat buat skali.
50-65% of 1rm kalau buat cutting
65-85% of 1rm kalau buat muscle hypertrophy
85-100% of 1rm kalau buat saiz. |
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Originally posted by zaliza at 21-3-2006 03:38 PM
mm betul ker kalu kita minum ais perut leh jd buncit..??
mmm pernh dngar ler dulu2... mmg sejak lps tu mmg tak minum ais dah.. air sejuk maknernyer air sejuk yg kat pintu air sejuk tu kita ...
air dlm freezer tu the best choice untuk air minuman ketika latihan. make sure sejuknya cecah 2-4 darjah. jgn minum air campur ais |
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Originally posted by Jackie at 22-3-2006 02:43 PM
dari segi repetion n weight. ada sains di sebalik repetition. bukan main pilih je
1-6 reps, untuk power training, recruit more motor unit, anaerobic activity, sesuai untuk mereka yg bertubuh kec ...
of course la... mostly reps yg di suggest 12 -15 reps without or light weight ( 2 - 4 lbs)
the higher the weight the lesser the reps |
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Originally posted by azleen76 at 22-3-2006 02:38 PM
pinkcoffee.... exercise yg ni sesuai ker utk mereka2 yg baru lepas ceaser mcm saya nih..?:hmm:..
tp tak berapa pahamlah step dia camne...:stp:..
explain skit....
hi azleen76,
mmg sesuai sgt2... nnt kite bls PM u ye..
boleh tak u bagi emel u? |
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Originally posted by finest_solution at 21-3-2006 05:03 PM
Sorry.. Glute and vactus tu maksudnya???
glute ni dlm bahasa lain kita panggil butt, peha terbahagi kepada 4 otot besar. 3 daripadanya vactus. lunges lebih sasarkan pada vactus medialis. atau peha dalam. |
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biasanya disuggest utk memudahkan. kalau boleh lebih, lebihkan.kalau target fat burn |
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xde research yg betul2 support teori slow movement. as long dpt stimulate muscle, dah cukup. cuma dlm weight training, tidak diamalkan terlalu laju untuk elak injury. tp ada training yg memerlukan speed contoh dlm power training speed boosting(martial art), n dlm build muscle pergerakan a bit slow disebabkan taknak joining terasa dulu. tapi dlm fat burning, biasanya movement agak laju dgn rep yg tinggi. |
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Originally posted by Maisarah at 22-3-2006 01:36 PM
X paham ler camner nak wat lunges ngan squat tu :stp: boleh jelaskan stepnya dgn detail x?
squat ni 1 senaman yg sgt bahaya kalau x jaga safety.
imagine buat ketuk ketapi. tp dlm posisi cuba duduk di atas kerusi, atau untuk awal boleh letak kerusi kat belakang n belajar duduk. kalau x balance tgn boleh kedepan. tp jgn duduk di atas kerusi. make sure lutut tak lebih ibu jari ketika duduk. tonggengkan sedikit badan. lentikkan daripada atas pinggang, kepada pandang depan. pastikan bila turun jgn badan membongkok ke depan. kalau rasa x balance lg boleh letak plate or kayu kecik kat belakang tapak kaki.tapak belakang lebih tinggi dari tapak depan.target area glute, quads, hamstring, jgn over feel kat belakang.
untuk lunges, luruskan badan, kaki 1 ke hadapan, 1 ke belakang.turun n makesure lutut depan tak lebih ibu jari kaki n hamstring kaki kedua tidak kebelakang. cuba pastikan kaki kedua sama lurus dgn badan atau sikit bent. boleh buat alternate atau concentrate 1 part dulu. boleh juga buat walking lunges atau step lunges, boleh buat open lunges. ada byk variasi. sama seperti squat juga ada byk variasi. target area glute, quads, hamstring |
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Originally posted by pinkcoffee at 22-3-2006 02:48 PM
hi azleen76,
mmg sesuai sgt2... nnt kite bls PM u ye..
boleh tak u bagi emel u?
share je la kat sini |
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Originally posted by Jackie at 22-3-2006 02:56 PM
xde research yg betul2 support teori slow movement. as long dpt stimulate muscle, dah cukup. cuma dlm weight training, tidak diamalkan terlalu laju untuk elak injury. tp ada training yg memerlukan ...
No definitive report... IMO, and few of trainers, prefer slow weight training technique.
To back up the hypothesis, you can check out this link:
http://www.naturalstrength.com/research/detail.asp?ArticleID=205 |
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i also prefer slow but sometime fast. in cutting phase i chose fast movement. not too fast. i train really fast when im in karate competition.
arnold schwarzenegger also train quite fast. lee haney using slow motion. |
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From page http://www.naturalstrength.com/research/detail.asp?ArticleID=205
Factor One: More Muscle Tension
Factor Two: More Muscle Force
Factor Three: More Muscle Fibers
Factor Four: More Muscle Power
Factor Five: Less Tissue Trauma
Factor Six: Less Momentum
semua betul, ada juga research yg support fast movement, n latest research support bout muscle stimulating yg kita apply skrang. research kata tak kira kira gerak berapa laju or berapa slow as long dpt stimulate muscle dah cukup. so mmg takde 1 kesimpulan yg jelas.
[ Last edited by Jackie at 22-3-2006 03:48 PM ] |
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Bila nak masukkan sample menu? Ingat nak stat exercise n diet bulan april ni.. Target nak turunkan 7kg dlm masa sebulan.. logik tak :hmm: Exercise plans are jogging, stepper, aerobic. N ingat nak stat pagi2 lps subuh b4 baby bgn tapi camne nak mkn 3-4jam b4 exercise.. takkan nak makan kul 4pagi kot :stp: |
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Category: Wanita & Lelaki
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Post time 21-3-2006 05:03 PM
Author
