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....

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.

Dumbell Work Out(BIceps )

Wall Sit with Dumbbell Biceps Curls

Starting Position

Lean against a solid wall, with your feet out in front of you approximately 12 inches and shoulder width apart. Hold dumbbells to your side, palms facing forward.
Action

Slowly lower your body from the hips until you reach 90 degrees at the knees. Hold that position. Holding elbows into your body, slowly curl dumbbells upward at the same time. Make sure to keep your shoulders still and just bend at your elbows. Squeeze at the top and return to the starting position.

Try doing 2 sets with 10-12 repetitions.
Muscles Worked: Biceps, Quads, Gluteus

5 WAYS TO MAKE YOUR WORKOUT WORK

Here are five common mistakes people make.

> Not warming up. Your muscles need to adjust to aerobic activity, so increase your intensity gradually.

> Not stretching enough. Stretch your muscles right after your aerobic workout, while they're still warm, to improve flexibility, help you avoid injury and reduce the changes of stiffness.

> Not drinking enough water. Keep a bottle handy during and after exercise, as becoming dehydrated affects your mental and physical performance.

> Jerking while lifting weights. This can lead to injury and stop you getting the results you want.

> Leaning heavily on the step machine. This is hard on your wrists and back, and bad for your posture.