Originally posted by nazlinda04 at 27-9-2007 02:57 PM
Camner plak nak besarkan n tonggekkan punggung plak... Jawab jgn tak jawab....
part montot susah nak ubah.. saya dah berenang seminggu 2x selama setahun pon montot takde perubahan...
kalau breast.. tak yah susah2 nak besarkan.. dah beranak nanti boleh besar 2x ganda.. kalau cup A boleh jadi cup C
sedihnya dengan keleperan montot aku..
anyway ada banyak senaman utk naikkan montot such as squat & lunges, air bone, dll.. pernah try tapi sekejap jer.. susah nak menten tapi berenang senang nak menten. maybe sb aktivitnya menyeronokkan
wah
paling tak sukabuat lunges..
:|..
suka buat squat..
hehe
kalu buat lunges ni.. tempat i kecik sangat
kena buat kat luar
hahah nanti orang kata. budak ni buang tebiat ke
sambil jalan kangkang ke hadapan.. pastu turun naik bontot. hahahaa
Originally posted by XoXo at 29-9-2007 09:50 AM
nak kecikkan punggung sambil menshapekan punggung
jawapannya kena lose body fat n kena weight training.
tamat cerita
ye betul nih. korang kena reduce total bodyfat...then baru concentrate on the target areas to firm and tone kan the ass. if not tak jadik. kang montot pejal..but size dia tak kurang.
i dah tgk the youtube tu...huh...teruja! nnti nak cuba la!
Cuba jgn tak cuber. Mak dah cuba. Memang ternaik n terangkat montot 2 dier kasi pejal. Yg best exercise ni, kalau kita duduk diam2 kat kerusi kat ofis n buat org pun tak tahu melainkan dorang stare kat montot kita yg gerak2 2 ler. So kire exercise ni senang nak buat n dimana sahaja.
6 Weeks to a Better Butt
By Raphael Calzadilla
I抳e designed a simple and effective six-week plan to steer you toward a smaller, tighter butt.
WEEK 1
1. Walking Lunges -- Stand with your feet hip-width apart, grasp a pair of dumbbells or cans with your arms straight at your sides, palms facing your body. Take a long step forward and lower your body so your front knee lines up with your ankle. The back knee is almost touching the floor. Push off with your back foot and take a long step forward with your other foot. Walk-lunge 15 steps and then turn around and return to the start (one set). You should contract your glutes on the lowering of each movement. Perform two sets on two alternate days per week. Learn how by watching the video below.
(haku tak reti nak letak the video here, camana korang wat ha?)
2. Power Walking -- Power Walk for 30 minutes. A good speed is generally between 3.5 and 4.0 mph on a treadmill. You抮e walking briskly, but you should still be able to hold a conversation. Walk for 30 minutes four days per week.
3. Eat breakfast every morning. This will help to regulate blood sugar and prevent binge eating.
WEEK 2
1. Walking Lunges -- Same as week 1.
2. Extension Step Ups -- Grasp a pair of dumbbells or cans by your sides with palms facing the side of the body. Stand behind a 6- to 12-inch high step or bench and keep your arms straight. Step onto the middle of the step with your right foot and then lift your left knee high (to hip height). Step down with your left foot, and then repeat on the right side. Perform one set of 15 steps on each leg -- two alternate days of the week.
3. Power Walking -- Increase the time to 37 minutes and keep the days the same
4. Assess your pantry/refrigerator -- Eliminate foods that you tend to binge on.
WEEK 3
1. Walking Lunges -- Three sets on two alternate days per week
2. Extension Step Ups -- Increase to two sets on two alternate days per week.
3. Power Walking -- Add a fifth walking day and keep the time the same (37 minutes).
4. Water -- Consume 64 or more ounces per day.
WEEK 4
1. Squats -- Hold a broom stick or barbell across the back of your shoulders with feet should be shoulder-distance apart. Lower the weight, keeping your knees behind the toes at all times. Think of sitting back into a chair and contract the glutes on the lowering phase. Stop when the knees are at a 90-degree angle.
Do not let the knees ride over your toes (you should be able to see your feet at all times), and don抰 arch your back. Perform two sets of 15 reps on two alternate days per week.
2. Extensions Step Ups -- Still three sets but add a third day.
3. Power Walking -- Increase the time to 40 minutes and keep the days the same (five days).
4. Junk food -- Eliminate one junk food item from your diet this week.
WEEK 5
1. Squats -- Three set and 20 reps (two alternate days per week).
2. Extensions Step Ups -- Three sets, but increase the reps to 20 (three alternate days per week).
3. Bent Knee Push ups -- Start with your hands and knees on a mat. Your hands should be shoulder-width apart and your head, neck, hips and legs should be in a straight line. Lower your upper body by bending your elbows outward stopping before your face touches the floor. Contracting the chest muscles, slowly return to the starting position. Perform one set of six to 10 reps on two alternate days per week.
4. Power Walking -- 45 minutes and five days.
5. Carbohydrates -- Slightly decrease the amount of starchy carbohydrates at two of your meals. For example, if you抮e having pasta for dinner, decrease your normal serving.
WEEK 6
1. Squats -- Three sets, but increase 22 reps (two alternate days per week).
2. Extension Step Ups -- Three sets, but increase 22 reps (three alternate days per week).
3. Bent Knee Push ups -- Two sets of as many as possible, three alternate days per week.
4. Power Walking -- Add a sixth day and perform 45 minutes each day.
5. Brown Bag -- If you work outside of the home, bring a healthy bag lunch at least three times this week.
Check with your doctor before beginning any exercise program.
aku baru tercari2 cara nak kecikkan punggung
last week tetiba kazen aku kata aku makin gemuk.
rupa2nya sblum tu dia tanya mak aku knape punggung aku besar
warrgggggghhhh
benda ni genetik kot, sebelah ayah aku
pasni nak try praktis la mana2 senaman yg ada dalam thread nih
Originally posted by XoXo at 29-9-2007 09:50 AM
nak kecikkan punggung sambil menshapekan punggung
jawapannya kena lose body fat n kena weight training.
tamat cerita
peach rasa wat stair stepper pon ok gak..set 10 as resistance for 20 minutes pon
akan tertonggek tonggek giler atas tu sambil kepala baring atas handle
hehehe
Originally posted by Nara_Gaara at 9-11-2007 01:11 AM
aku baru tercari2 cara nak kecikkan punggung
last week tetiba kazen aku kata aku makin gemuk.
rupa2nya sblum tu dia tanya mak aku knape punggung aku besar
warrgggggghhhh
benda ...
genetik mmg susah sket pon..peach lengan bawah besar
genetik atuk membawak kpd his daughters and then his granddaughters
Ini cuma pendapat saje. Bila berat badan turun, secara tak langsung punggung akan kecik sama. Masa berat Rina 70, punggung 42 inci..tapi sekarang berat 57, punggung dah 36..
Rina ni paha besar so tiap kali menyusu anak, sambil baring sbelah sisi, rina suka angkat kaki..then turun pelan2.konon nak kecikkan paha..tapi rupanya senaman ni utk punggung.
Rasanya berjaya coz ada kawan tegur walaupun anak dah 3, punggung still maintain..tak jatuh
Tak perlu luang banyak masa, cuma tiap kali menyusu anak, saya amalkan sampai baby siap menyusu
aku badan kecik..xpi tang peha lebar ckt..bonton leper..bile nk beli suar kene beli saiz 28 or 27 coz tang peha je ketat ckit.bile dah naik kt pinggang longgar plak ...badan aku pun xgemuk...kecik je..tinggi aku 153..berat 45kg...
Originally posted by edralynna at 29-1-2008 02:14 PM
aku badan kecik..xpi tang peha lebar ckt..bonton leper..bile nk beli suar kene beli saiz 28 or 27 coz tang peha je ketat ckit.bile dah naik kt pinggang longgar plak ...badan aku pun x ...
ko sama ngan aku.bahu x balance ngan punggung..
bermasalah time nak beli suar..
Post time 27-9-2007 02:57 PM
...badan aku pun xgemuk...kecik je..tinggi aku 153..berat 45kg...
