Work it out....

Muscle Growth atau tumbesaran otot...kenapa ia susah sgt..
Sebabnye....yg paling utama adalah...konsentrasi pada otot yg mengangkat beban sedikit atau langsung xde...
Penyelesaiannya...
Biar ringan dulu...rasakan otot yg hendak dikerjakan melaksanakan tugasanya...pastu sedikit2 tambah berat smp kawalan terhadap otot tu kurang...tu dah berat sgt..jgn sampai hilang rasa otot yg berkerja..buat jer jgn kira berapa byk reps..sbb nak dapatkan feel otot sebenar..
Dah dapat..baru boleh buat program yg sebenar...selamat mencuba!

Kata rakan saya..Mr.Rashid IYC

Sememangnya formula daripada bebanan yang ringan kepada yang lebih berat @ ansur maju...progression yang teratur menjadikan otot kita lebih membina dan mendapat result yang kita inginkan...

Apa yang penting bersenam secara berkala...dapatkan nasihat jurulatih kecergasan yang bertauliah bukan juruletih....selamat bersenam....

H.I.I.T Workout.

1. Increases Your Metabolism
Combing high intensity with interval training results in EPOC(Exess post- exercise oxygen consumption), which speeds your metabolic rate and “translates into a metabolism boost for up to 48 hours after a complete HIIT routine,". This means you’ll still be burning fat even after you’ve left the gym.

2. Quick and ConvenientLong gone are the days of not having enough time for exercise. HIIT workouts is can be done anywhere: at home, in a hotel room, in a park, at a gym, etc. And most are 30 minutes or less! Who can’t spare that?

3. No Equipment Necessary
No dumbbells? No problem! HIIT workouts generally use only your body weight, since the focus is on getting your heart rate up and keeping it there. These workouts result in “optimal muscle building and muscle retention couples with fat loss and increased calorie burn".

Ready for a challenge? Try your hand (or full body, rather). “The most beneficial use of this workout would be in conjunction with some loaded strength exercises. “However, this is also an effective and extremely efficient workout that can be done anywhere when pressed for time.” Perform each exercise with 30 seconds of rest in between. Be sure to give one hundred percent effort during the exercises. Repeat every other day with the goal of completing it faster each time.

50 Sit-UpsLay on your back, knees bent, with your feet on the floor (a). Tighten your core and using your abs, pull your head and back off the ground until you are sitting upright, with your back completely perpendicular to the floor (b). Pulling your abs in again, slowly lie back down into start position (c). Repeat.
40 Jump SquatsStand with feet shoulder width apart, arms at your sides. Bend your knees, keeping them in line with your feet, and sit back into a quarter squat (a). Perform a small jump, and land back in your squat position (b). Repeat.
30 Push-UpsGet into plank position, hands on the ground directly under your shoulders, legs about hip width apart (a). Keeping your elbows tucked against your sides and your body in a straight line, bend your elbows and lower your entire body until it almost touches the ground (or as far down as you can) (b). Return to start position (c). Repeat.
20 Split Jumps (Jumping Lunges)Start with feet hip width apart, arms at your sides. Perform a small jump upwards while simultaneously moving your right leg forward and left leg backwards, landing in a lunge with right knee bent directly over your toes, left knee bent directly in line with your hip (a). Jump and at the same time reverse legs (b). Repeat.
10 Tricep DipsGet onto all fours facing the ceiling, knees bent 90 degrees over your toes, hands on the ground under your shoulders, fingers facing forward, back straight so your core is parallel to the ground (a). Keeping your elbows tucked in, bend them to lower your butt as close to the ground as you can get (b). Push back up (c). Repeat.
30 sec BurpeesStart standing. Place your hands on the ground and jump your legs backwards until they are fully extended, so you end up in a push up position (a). Quickly jump your legs back towards your hands (b). Stand up quickly and jump with hands raised up to the ceiling. Repeat immediately when you land the jump.

FULL BODY WORKOUT

THE WORKOUT

Exercise                            Reps/Time
Push-Up                                    10
Barbell Squat                          20
Dead lift                                    15
Rowing Machine                    30 sec.
Dumbbell Front Raise           10
Jog in Place                            30 sec.
Barbell Curl                            10
Dip                                           10
--Repeat entire circuit five times.
--No rest between exercises or circuits.
--On squats and deadlifts, select a weight that is approximately 50% of your one-rep max (1RM).

PLEASE GET ADVISED FROM PHYSICIAN ,SPORTS TRAINER OR PERSONAL TRAINER BEFORE BEGIN THIS EXERCISE REGIME...

Personal training program & Group training exercise in Melaka,Malaysaia -call me 012 6235635 Giant

Body Fats Alteration & Strength Conditioning...

Repitition @ Reps setiap ulangan berulang kali yang dilakukan dalam sessi senaman bukanlah satu cara didalam aktiviti senaman..try this ....
Play with the time...
bermaksud didalam aktiviti senaman cuba lakukan dengan mengambil bacaan masa iaitu saat dan minit.
Dari segi latihan untuk kita membina pembesaran otot dan kekuatan dayatahan adalah memerlukan lebih dari kiraan 40 saat keatas, manakala masa kiraan 40 saat kebawah lebih sesuai untuk kadar kecergasan dan membina kekuatan otot .

Para lelaki yang ingin dapatkan timing satu minit keatas setiap latihan dan 40 saat keatas jika seorang wanita ingin dapatkan shape yg lean ...
latihan weight training mungkin sekali seminggu manakala 2-3 latihan kecergasan yg lain lebih kepada strength conditioning.
Jika betul betul serious nak develop muscle to another level lower down the weight & start timing...

Strength Conditioning bersama saya 15 March 2014 di UTC ,Melaka,Malaysia..9.30am- 4.00pm
join me there...call 012- 623 5635.

New rev Body Conditioning ..burn fat twice as normal workout.

New science rev of fat loss shows that combination cardio training with body conditioning can help you :

         1. Boost your metabolism for hours after your exercise..
         2.Burn 22 percent more fat...while you're resting !
         3.Sculpt a leaner,stronger,fitter body - in just 3 days a week...
So,now kick your butt from the couch n start today...

Call this number for more info 012-6235635 ( Sham) Melaka Area ,Malaysia

15 minutes workout Body: Scult a Knockout Body

The new way to revolution your metabolism, burn fat, and build lean muscle—stat!
You may have zero desire to step inside a cage and brawl like a UFC fighter, but it couldn't hurt to train like one. These guys (women, too!) are lean, strong, and ready for anything their opponent throws at them.
The way mixed-martial-arts athletes train is also extremely effective for the average person looking to slim down or shape up, combines functional strength training and high-intensity interval training (HIIT), which builds the endurance and strength the athletes need without increasing their risk for fatigue or injury. It also makes each workout highly efficient: Researchers found that 27 minutes of HIIT three times a week is equivalent to five 60-minute cardio sessions.
For each exercise, complete as many reps as possible in 30 seconds, moving from one to the next without resting. Then rest 30 seconds, and repeat the circuit four more times for a total of five rounds.

 Exercise 1 - Pushup Position Alternating Dumbell Raise.

Start in a pushup position, legs extended and feet more than shoulder-width apart, with each hand resting on a dumbbell directly under your shoulders (a). Brace your core, then raise a weight in front of you to shoulder height, keeping your hips parallel to the floor (b). Slowly lower, then repeat on the other side. That's one rep.
Quick Tip
Make it harder by adding a pushup before each rep.

Exercise 2 - Drop Lunge


Hold a pair of dumbbells at your shoulders, elbows close to your body, feet hip-width apart (a). Maintaining a tight core, step your left foot behind your right and bend both knees to lower into a lunge, sitting back into your right heel (b). Press through your right foot to stand, then repeat on the other side. That's one rep.







Exercise 3 - Tuck Jump


  Position your feet slightly more than shoulder-width apart and bend your knees (a). In one explosive movement, jump as high as you can and bend your knees toward your chest (b). Land softly and pause to reset your stance. That's one rep.

Tips: Change with the Squat if u have knee injury.






Exercise 4 - Knee strike with the side kick


Stand with your feet hip-width apart, knees slightly bent and fists raised in front of you. Keeping your chest upright, drive your right knee toward your chest as your rise onto the ball of your left foot (a). Lower your knee and drive your foot to the right, extending into a side kick (b). Return to start; repeat on the other side. That's one rep.




Please call me for more infomation - mobile 012 -623 5635(giant) 0r email giant_info@yahoo.com
Personal Coaching classes will be conducted in Melaka,Malaysia.