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Reply #76 wb_8w's post
eh aku igt hang pakar bontot?  |
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Reply #85 wb_8w's post
ekekke...
hang la bagi tips kat page sbelah
pakar montot le tuh
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Reply #86 mkay98's post
sekali aku bg tips dah consider pakar...baguih neh.... |
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Reply #87 wb_8w's post
dengan aku senang ja lulus xm
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Originally posted by mkay98 at 3-9-2007 11:16 PM 
pendek kata hang ni cerah masa depan belakang la azz?
:kant: :kant: :kant: tak pendek kata la... panjang kata pon bole...:pompom: :pompom: :pompom: |
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3 steps to a better butt!
1. Dumbbell Squat:
 This exercise will have an effect on the entire leg, but the key is tofocus on your glutes in the descending part of the movement. I抳e alsofound that women respond well to high reps for the legs and butt.
Stand up straight with feet shoulder-width apart.Hold a dumbbell or cans in each hand with your arms hangingdown at your sides and palms facing one another.Maintain a neutral spine and a slight bend in the knees throughout the exercise. Lower your body by sticking your butt out, bending from yourhips and knees and stopping when your thighs are parallel with thefloor. Think about sitting back in a chair as you are lowering down.Slowly return to the starting position Exhale while returning to the starting position.Inhale while lowering your body. Don抰 let your knees ride over your toes (you should be able to see your feet at all times).It helps to find a marker on the wall to keep your eye on asyou lift and lower, otherwise your head may tend to fall forward andyour body will follow.Push off with your heels as you return to the starting position.Beginners can perform this exercise without weights until theymaster the movement. It抯 a very effective exercise that involves mostof the muscle groups of the lower body, but if done improperly, it canlead to injuries -- so use precise form.Perform 20 slow and controlled repetitions and immediately go to the next exercise.
2. Dumbbell Lunges
Stand straight with your feet together.Hold a dumbbell in each hand with your arms down at your sides.Step forward with the right leg and lower the left leg untilthe knee almost touches the floor. This lowered position is where youshould focus on feeling the glutes contract.Push off your right foot slowly returning to the starting position. Alternate the motion with the left leg to complete the set.Inhale while stepping forward and exhale while returning to the starting position.The step should be big enough that your left leg is nearly straight. Do not let your knee touch the floor.Make sure your head is up and your back is straight. Your chest should be lifted and your front leg should form a 90-degree angle at the bottom of the movement.Your right knee should not pass your right foot. You should be able to see your toes at all times.If you have one leg that is more dominant than the other, start out with the less dominant leg first.Discontinue this exercise if you feel any discomfort in your knees.Perform 20 repetitions on each side and immediately go to the next exercise.
3. Bent Leg Reverse Kick Up 
Start this exercise on your hands and knees on a mat.Raise your left leg up until it is parallel with the floorwith a slight bend in the knee. Support your weight with your arms andright leg.While contracting the butt, lift your left leg up and toward the ceiling maintaining a bend in the knee.Slowly return to the starting position.After completing the set on the left side, repeat on the right side.Exhale while lifting your leg.Inhale while returning to the starting position.To increase the difficulty, you may want to add an ankle weight to the working leg.Perform 25 slow and controlled repetitions on the right side and then repeat on the left side.
Allthree exercises are considered one cycle. Beginners should perform onecycle on three alternate days of the week. Intermediate exercisersshould perform two cycles on alternate days of the week, and advancedexercisers should perform three cycles. Wait one minute between cyclesbefore repeating.
You still need to perform weight training or calisthenics for yourentire body as well as cardiovascular exercise. However, if youincorporate the above specialty butt workout routine, you抣l see somegreat results.
Personally, dulu reynna ada beli this thing called Thigh Master:
Masa mula2 beli tu mmg hajatnye nak kecikkan peha yg lebar, but after continous usage, mmg ada perubahan pd peha and my butt simultaneously.
Ye la, since dia menggerakkan tulang pinggul, mesti la dia akan ada efek jugak kan..
so mmg best la benda ni..
beli benda ni tahun lepas kat carrefour, tatau ada jual lagi ke tak..
but i could see the effect after one month use.. ingat lagi masa tu, rajin gile workout malam2 even dlm bulan posa..
but bole kata satisfied jugak la! becoz i drop 1-2 size for my pants!
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Reply #96 reynna's post
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actually..cmana nak guna benda nih reyna? |
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naik beskal kayuh angin tu... kita baring then gerakkan kaki macam kaki tengah kayuh beskal xpayah beli pa pe... save duit, saya da buat, not bad |
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Reply #99 azz_azza's post
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Post time 3-9-2007 11:16 PM
uarghhh stressnyerrr....mak, nak pukol die!!!!!!:@ :@ :@ 
:kant:
