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.

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.

Kursus Sports Conditioning & Periodization 2013 bersama Coach Sukma KL 2014 WIPERS.

Bertempat di Wisma sri Wilayah,Bangunan Kementerian wilayah Persekutuan Kuala Lumpur,Putrajaya berlansungnya Kursus Sports Conditioning dan Periodization 2013..Terima Kasih Majlis Sukan Wilayah Persekutuan Kula Lumpur memberi kepercayaan kepada saya sebagai Penceramah dan di bantu Natrah sebagai Fasilitator berkongsi ilmu dan bebicara persediaan Atlit dengan sebahagian SUKMA Coach 2014..Teruja dengan coach daripada pelbagai sukan dalam persediaan dan persiapan untuk Kejohanan SUKMA ,Perlis 2014...
                                                                                                                                                                  

                                                Auditorium WIPERS with the coaches

                                                      with Natrah...

Sempat juga ....Kat bawah...lobby sebelum naik Lif...











Thanks and good luck WIPERS....semoga anda berjuang habis habisan di SUKMA ,Perlis 2014..dengan  Coach yang berpengalaman mengendalikan pasukan sukan masing -masing akan membuahkan hasil pingat yang akan dipetandingkan semasa Temasya SUKMA 2014..gambar lain saya akan update kemudian....
Alhamdulillah...