Nak bagi fit or stamina up...??

mr_4ng3L

Salam bro skalian...
sorry kalau aku salah park thread ni.. tapi aku khas untuk lelaki yg slalu workout or exercise..

Actually aku nak tahu sebelum aku nak start jogging or main bola ke... warm up jenis camne patut aku mulakan?

nthen camne nak keep fit?

ni aku nak mula keep stamina aku up balik.. merokok pun aku dah kurang byk dah...

mintak advise korang...
--- aku tambah skit...

lagi 1, kalau ada perlawanan, contoh nya ada lawan bola sepak... kena makan 2 jam sebelum start match...

ape jenis makanan yg patut aku amik?

orangputih

Kalau stamina, ko kena jogging. Aku dulu cam ko gak, merokok n stamina xda. Tapi every day aku jogging. Memang dalam senulan tu ko boleh nampak hasil nya. Masa first time, aku buat satu round je, after a week, aku buat dua round and so on. Ko kena target la.

mr_4ng3L

kalau aku nak pergi gym.... sepatutnya aku wat ape dulu..? trus naik threadmill lari cam jogging... or patut aku sit up ke ape ke..

sebab sekarang ni... aku cuma skipping dulu baru berlari.... btul ke..?

nthen.. aku slalu busy.. kekadang sampai 1 2 minggu tak dpt nak exercise.. aku mula cam malas...

Pendekar_Penyu

warm up dulu la bro, kang kong ko punya kaki.  tp time aku pgi gym xde nampak pun ada yg warm up dulu.

mr_4ng3L

masuk2 je... terus berlari atas threadmill tu..?

Knowlee

let a woman gives you some advices, okay. i am a personal trainer.

1) don't confuse warm up with stretching. warm up is to heat your body, like low intensity of jogging for 5 minutes, then you can do stretching.

2) to increase your stamina, always do cardio workout for 40-60 minutes for the first 2-3 months. cardio workout can be jogging, skipping, brisk walking or anything that can increase your heart beat. you can google how to determine the optimum heart beat based on your age, body weight and height.

3) since you are a man, add also weight training, to make your muscle more tone and firm.

4) take care of your food intake. exercise without taking care of your food intake (sufficient nutritions, less sugar and fat) will lead you to plateu.

5) and oh, please exercise regularly if you want to increase your stamina.

6) don't do the same exercise all the time because you might get boring and this will demotivate you. choose variety of exercises.

so, all the best for you.

AHMADVW

bnyak cara, buat regangang semua kat kaki, tangan,, n then kalau dah mati kutu naik basikal slow2 10 min, nthen blh lah start exersice

larikesurga

kalau ko nak stamina tinggi..ko kene jogging...mula2 memang susah, tapi lama2 setakat 10km tu takde hal lah...aku dulu kurus giler...berat 60, tinggi 186...now dah fit.. berat dah 75kg...takde lagi dengar orang ckp aku macam tiang..hahaha...aku tak gi gym, pasal aku dengar org kata kalau stop gi gym..nanti berat badan ko naik mendadak..aku pon xnak ler nampak gemuk lak nanti..

JerseyCubes

workout dkt gym ok je, tpi klo nk gain stamina kena lah wat cardio dlu.. the best dlm 20~30 min.. then start workout.. duration the best dlm 90min je setiap satu workout..
penting sekali kenalh jaga food intake..
good luck all d best !

putrakaduk

Kalau badan lembik tapi tak lembut mcm maknyah tu.Macamana pulak nak bagi fit, keras, dan perkasa.huhuhu..

dainese

selain dari jogging, cara aku nak fit stamina aku dgn cycling..and aku sebenarnye lebih prefer cycling..port aku, selalu naik bukit..memang tough giler..kadangkala kalau nak fit dari segi distance, aku kayuh kat road..
bila start cycling nih, segala apa aktvt fizikal aku boleh follow tanpa semput lagi dah..sebab time cycling kita dah practice control pernafasan..

mr_4ng3L

Thanks guys... aku dah amik beberapa notes dari korang... cumanya pasal pemakanan je aku tak berapa pandai... and confuse..

lagi 1, kalau ada perlawanan, contoh nya ada lawan bola sepak... kena makan 2 jam sebelum start match...

ape jenis makanan yg patut aku amik?

princensem

Reply 12# mr_4ng3L


   makanan yg mengandungi karbohidrat yg tinggi mcm nasi atau mee. elakkan makan makanan berminyak. kalau bersenam kat gym, joging dulu kat treadmill dlm 20 minit then baru dating ngan besi. itu adalah caraku

ajis_kg

pi swimming laa body fit cantek

zircon

dlu aq slalu gak exercise gune dumbell..nmpk la naik..
tapi skang dah mls.haha