Sunday, October 16, 2011

Cara membentuk Perut 6-Pax

Apa senaman terbaik untuk perut? sebelum persoalan tersebut dijawab suka saya ingin tanya, adakah setiap kali anda makan, anda boleh mengarahkan lemak supaya berkumpul hanya di perut? Apakah perlu buat senaman perut setiap hari? Sebelum menjawab itu juga, saya ingin bertanya, adakah anda makan setiap hari atau selang-selang?

Senaman melibatkan penurunan perut atau pembentukan six-pack bukan hanya bertumpu pada 'everyday sit-up'. Latihan bebanan sendiri sudah menggunakan core-muscle yang merangkumi perut dan pinggang. Berlatih dada menggunakan core-muscle, buat squatmenggunakan core-muscle, boleh kata hampir keseluruhan pergerakan ada menggunakancore-muscle. Jadi ditambah dengan pemakanan yang baik, itu yang membentuk otot perut yang cantik.
Adakah sit-up beribu-ribu kali membantu dalam membentuk six-pack? Jika beribu-ribu, saya akan jawab ya, tetapi berapa ramai yang dapat buat beribu tu? Biasanya ada penyekatan disebabkan kekurangan garam tertentu seperti potassium yang mana akan menyebabkan krem jika melebihi satu angka, setiap orang berbeza. Tetapi dalam masa yang sama perlu diingatkan, jika pemakanan tidak betul, ada kemungkinan badan akan catabolismedisebabkan senaman berlebihan. Jadi yang terbakar bukan lagi lemak.

Apakah senaman terbaik untuk perut? Saya jarang mencadangkan bangkit tubi atau sit-updisebabkan beberapa sebab termasuk catabolisme, risiko kecederaan di pinggang dan lain-lain. Saya cadangkan plank. Bagaimana? Kekal dalam posisi dalam gambar di bawah untuk 1 jangka waktu. Lagi lama lagi baik dengan keadaan badan lurus. Jika sedikit ke atas akan lebih menyasarkan bahagian pinggang belakang. Elok untuk mereka yang dalam rehabilitasi daripada sakit pinggang. Tetapi perlu diingatkan secara amnya ada dua pergerakan yang melibatkan rehabilitasi pinggang, secara melintang dan menegak. Saya akan ceritakan dalam topik rehabilitasi suatu hari nanti.

Apakah twist itu elok? Hari ini kita dapat lihat, ada mesin direka dengan bebanan untuk melakukan twist. Atau secara oldschool-nya, sejak dari zaman Arnold Scwachzeneggermenggunakan twist samada menggunakan batang kayu atau besi. Adakah ianya elok atau selamat? Twist mungkin tambahkan kelenturan pada sesuatu pergerakan tetapi sebenarnya tidak banyak membantu dalam menurunkan saiz pinggang. Dari segi keselamatannya, cuba bayangkan bahagian di tulang vertebra anda berputar-putar yang mana sepatutnya ada sekatan dalam pergerakan untuk menjaga tulang belakang. Kenapa mesin-mesin itu dicipta? Sebenarnya lebih pada mengikut permintaan. Jurulatih yang baik, akan cuba elakkan pelatih di bawahnya menggunakan mesin tersebut. Boleh digunakan tetapi dengan pergerakan yang betul, tidak keterlaluan dan lebih sesuai untuk kegunaan atlet tertentu berbanding digunakan untuk kelihatan ramping. Zaman dah semakin maju dengan pelbagai kajian dan pembaikpulih dalam sistem latihan. Janganlah mengikut 100% latihan 100 tahun dahulu.

Saya sering melihatkan ada orang memegang dumbbell di kedua belah tangan dan menggerakkan badan, bila ditanya, dia cakap untuk buang lemak di bahagian tepi perut. Ada ke senaman begitu? Untuk pengetahuan semua, pergerakan senaman adalah mengikut garisan otot. Samada memanjangkan atau memendekkan otot. Jika kita lihat struktor anatomi bahagian oblique, kita akan dapati bahawa otot oblique senget ketepi. Jadi pergerakan dari atas ke bawah tidak membantu malas memberi tekanan pada otot terlibat. Ada atlet mungkin memerlukan pergerakan yang pelik-pelik ini, tetapi jika hanya menyasarkan membakar lemak, elakkan pergerakan-pergerakan pelik.

Jadi apakah kesimpulannya? Sertakan latihan aerobik dan anaerobik serta penjagaan makan yang baik. Tiada cara singkat untuk membentuk perut. Tetapkan jangka masa yang munasabah. :p

** diolah semula petikan tersebut dari blog http://zakikhan.net/membentuk-perut/

Cara memilih Gym yang sesuai untuk Lelaki Malaysia

Ketika ini ramai dari lelaki rakyat Malaysia sudah mulai pandai menjaga bentuk badan.
Oleh itu ada yang memilih untuk membuat latihan di gym ataupun hanya berjoging. Memilih gym kadang kala menjadi agak sukar kepada sesetengah orang.
Pernahkah anda jumpa seseorang yang sangat cerewet?
Ada saja yang tak kena dengan gym yang dimasukinya. Sama ada, dari segi peralatan, persekitaran, kebersihan dan sebagainya.

Bagaimana memilih gym yang sesuai?

1. Lokasi
Carilah gym yang berdekatan dengan anda. Sama ada berdekatan dengan rumah atau berdekatan dengan pejabat. Walaupun terdapat gym lain yang begitu menawan hati pada jarak 1 jam perjalanan, percayalah, anda hanya bersemangat pada bulan-bulan pertama sahaja.

2. Kawasan Letak Kenderaan
Perkara pertama saya suka tekankan, lebih-lebih lagi yang memandu kereta, pastikan gym tersebut ada tempat letak kenderaan yang mudah. Saya pernah ke satu gym, pusing 10 kali kawasan tersebut pun belum jumpa tempat letak kenderaan. Akhirnya masuk gym dengan mood panas, bukan mood latihan.

3. Bayaran
Periksa bayarannya, adakah terlalu mahal atau terlalu murah, sesuai dengan kemampuan kita. Janganlah menghabiskan 30 peratus daripada gaji untuk bayar yuran gym dan akhirnya makan mee segera sahaja setiap hari.

4. Masa Operasi
Pastikan masa operasi gym kena dengan masa anda.

5. Peralatan
Pastikan peralatan sesuai dengan sasaran anda. Jika ingin menjadi ahli bina badan janganlah pilih gym dengan dumbbell terberat hanya 15 lbs.

6. Kebersihan
Sanggupkah anda berlatih di gym dengan tandas yang teruk, berbau? Sanggupkah anda berlatih di gym dengan bau ikan? Saya pernah berlatih di gym dengan lebih 10 akuarium. Rasanya dulu, tuan kedai itu nak buka kedai ikan tetapi tersilap beli mesin.

7. Persekitaran
Pastikan persekitaran sesuai dengan anda. Bayangkan anda seorang berusia 20 tahun manakala yang lain 60 tahun. Kalau boleh bergaul tidak mengapa, tetapi jika anda jenis yang tidak tahu bergaul, masak dibuatnya. Kemesraan antara ahli gym serta staf juga memainkan peranan.

8. Jurulatih
Paling penting, pastikan ada jurulatih bertauliah. Bukan masuk gym sahaja dah suruh ambil steroid.

oleh itu ingin saya tekankan pilihlah gym yang berdekatan dengan tempat anda dan yang tidak mengambil masa perjalanan untuk ke sana..dan pastikan persekitan gym tersebut membuatkan anda merasa selesa.

Monday, May 9, 2011

Is There a Relationship Between Body Building Clothing and Body Building Exercise?

Is There a Relationship Between Body Building Clothing and Body Building Exercise?

People tend to forget about the impact body building clothing can have on their exercise program. Though it does not seem so, there is a very important connection between body building clothing and the way your body reacts to the exercise.

What Kinds of Body Building Clothing are Best for the Gym?

Comfort is the first and foremost factor to consider when choosing your body building clothing. Do not ignore any facet of your comfort.
You need cotton clothes, because these types of clothing absorb sweat and allow the body to be aired. Synthetic clothes on the other hand will suffocate you, because they do not allow perspiration to dry nor air to get inside the clothes.

When body building clothing becomes uncomfortable because of inner body heat and the inability of the sweat to dry, your mind will switch off from the exercise and seek respite from the discomfort. In this way, you will loose your concentration when exercising.

 When your concentration is lost, your effort in the exercise regime is also lost because you are not putting in your 100 percent anymore.

On the other hand, if the body building clothing is comfortable, you will forget how you are dressed and only concentrate upon the exercise and workouts given.

Hence, you are likely to succeed in achieving your goal much faster than the people who wear synthetic clothes. There are many slips between the cup and the lip, and many times the body building clothing will cause that slip.

A good gym will have the trainer explain to the newly enrolled person the benefits of adequate clothing and guide them on what to wear and what not to wear. Wearing appropriate clothes will make it easy for the person to learn the workouts and practice them.

You should always focus on the clothing that gives you most comfort in terms of material, design and fit. Each one of these factors can be critical to the way you exercise and succeed at the gym.
The material should preferably be cotton.

The clothes should fit loosely, but not so loose as to get into your and other people's way.

 Lastly, you will need a good design, which leaves your knees and elbows free of any restraint and pressure. When all these factors are fulfilled, you will be comfortable and successful in your body building program.






Are Body Building Clothes Important?

Are Body Building Clothes Important?

People wear many different types of clothes to the gym. They actually consider their comfort when they choose the body building clothes they wear. People love to use loose shorts and sweatshirts. Some use Lycra overalls, and some use really skimpy outfits. This is all okay, as long as nobody is bothered by the way you dress.

Eat For Yourself and Dress For Others

This is a saying that gives the actual essence of all dress etiquette wherever you would be – not only in the gym. The way you dress should not inconvenience others, nor should it scandalize others.

If your loose-flowing clothing gets in the way of other people repeatedly, it is time to change your wardrobe. Similarly, if your clothes expose too much of you, making others uncomfortable around you, then again, you need to reconsider your dressing habits and the way you wear your body building clothes.

There is nothing more annoying than people who smell while exercising. Of course, there will be the smell of sweat. However, if you are aware that you exude horrible body odor, do not wait for the people around you to faint before you take any action. Ensure that you wear a good deodorant and cotton clothes, which will keep your body well aired.

Another important factor of body building clothes is their comfort while exercising. Many love to wear Lycra during workouts because it looks really great. However, is Lycra good for the body?

Lycra is synthetic material, which is not at all adequate as a material in body building clothes because it tightens around the body and does not allow free circulation of blood or air. This type of body building clothing will actually hinder your progress, because they become uncomfortable after exercise.

The towel is another type of body building clothing that needs to be taken care of in a gym. Many use the towels and dump them where they finished with them, thus making a total mess of the locker enclosure.

Ensure that you dump the dirty clothes and towels in a corner or the assigned place for them. Do not litter the place with your dirty clothes. Remember, someone will have to pick them up from the floor, and this task would be quite unpleasant for anyone.

Hence, next time you choose your body building clothes try to keep these guidelines in your mind. This way, you can be happy and have others be happy as well.

Is Body Building a Dangerous Sport?

Is Body Building a Dangerous Sport?

Body building is widely practiced by men and women all over the globe. The most common cause for pursuing this sport is achieving a better-defined body and appearance. However, very few stop to take into consideration the risks involved in body building.

The Risks of Extreme Sports

Body building is, in a way, an extreme sport. Those who practice it often overdo the growth of their muscles in order to be the best and win a competition or title.

The consequences of over-working your body can often be serious, if not to your health, then at least to your appearance at a later stage in life. Extreme growth of the muscle will over-stretch the skin, causing stretch marks when you stop exercising eventually, as well as flabby skin.

Gaining weight is yet another factor that may happen once you stop exercising, especially if you have overdone your body building exercise. Once you give up the strict diet that most body builders follow, as well as exercising, the body will gain weight very quickly.

How to Avoid Damaging Your Body

The best way to avoid serious damage to your body is by exercising moderately and under the supervision of an instructor.

While body building, you must follow a strict protein diet. After you have given up exercising, you must continue doing this, because if you suddenly stop the protein intake and replace it with regular food, the body will not recognize it and will start assimilating it as fat.

Exercise regularly even after you have achieved the desired look and body. If you should stop all exercise at once, the body will yet again start gaining weight, as it will not recognize the sudden lack of energy.

Helpful Tips

Always exercise moderately and eat healthy balanced meals whether you are practicing body building or not.

When the body gets used to a certain type of exercise it is very hard for it to adjust to a slower lifestyle, and that is what caused most ex-sports men and women to gain weight.

It is important that you never take body building to an extreme level. Practice it with a qualified instructor who will help prevent any side affects in the present and future.

Be aware that anything done in excess will cause harm even if it is exercising.

Therefore, moderation is the key to success and a healthy lifestyle.










Monday, November 1, 2010

Glossary Body Building Part 2

Cold: Refers to your muscle when you are not training, and thus are not pumped up.

Compound lifts: Lifts that involve a lot of the major muscle groups and do not isolate just one muscle group (e.g., deadlift, squat, pull-up, bench press, military press).

Cutting: To decrease your caloric intake, lose weight and drop in body fat percentage.

DB: dumbbell.

Drop set: Usually 3 sets done without any rest in between. You do the first set, then lower the weight by a certain poundage, do the second set, lower the weight again and do the third set, all with no break period.

Ectomorph: Skinny, naturally small boned. Has hard time putting on muscle.

Ego lifter: Somebody who lifts more weight than they can handle, and thus has poor form.

Endomorph: Stocky/fat build, naturally big boned. Has hard time cutting (losing fat).

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Glossary Body Building Part 1

Glossary Part 1

• 100% intensity: Giving the lift all you have. This means that at the end of your workout, you have no desire to even press a 5pd. dumbbell - you are just completely exhausted.

• BB: Barbell (e.g., bb curl= barbell curl).

• Body fat (%): The amount of overly fat your body has. Can be measured using callipers (with a 3-4% margin of error) or a water body fat test. Electrical tests are highly unreliable (margin of error of anywhere from 10-30%).

• Bulking: To increase your caloric intake and gain weight.

• Burn ("The burn"): Increased build up of lactic acid in your muscles.

• Cardio: Anything that increases your heart rate (e.g., running, boxing).

• Chalk up: To rub ground up chalk on your palms. This increases your grip and prevents slippage from sweaty palms. Far superior to using gloves, as you have a natural grip and can feel the weight in your hand.

Bina Badan

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