Archive for December, 2010


Preparing for the Holiday Season

The holiday season is fast approaching, December and January are often filled with a lot of festivity (eating and drinking). One of our main problem with Holiday season is maintaining our shape “OR” getting back in shape after the holiday.

Good news is, it’s not hard to prevent those problems 🙂

We can make this early Holiday week as a preparation for the holiday season.  early training is the key.

Start your day with an Aerobic exercise ( may it be walking, running or Dancing!!)

Follow up with weight training. Body weight exercises can be executed at home  such as:

  1. Squat  X  20 reps  X  2 sets
  2. Lunges  X 15 reps  X 2  sets each leg
  3. Calf Raises  X 20 reps X 2 sets
  4. Push up  X 15  reps  X 2  sets (push up preferences >wall pushup.on knees. On floor)
  5. Back bracing  X 20 reps X 2 sets
  6. Triceps dips X 15 reps X 2 sets
  7. Crunches X 20 reps X 2 sets

or if you’re already hitting those machines, you can follow Coach Lark’s simple steps:

  • Assign one workout a week to doing heavier weights with lower repetitions than you normally do (you should aim to reach exhaustion by 10 reps).
  • Assign another workout to lighter weights with higher repetitions(18-25) for a long, sustained burn.
  • And assign a third workout to a middle range (12-18,) but do more sets than usual.

When you are overloading (training more than you are accustomed to), it’s crucial to allow active recovery days between workouts and to make sure that you get two consecutive rest days of light training (or even total rest) each week. This allows your body to fully recover.

Working extra hard for these next two weeks will allow you to relax more thoroughly over the holidays and take it easy, without losing fitness or feeling guilty.

And while you’re relaxing, remember that your body will be happiest with you if you stay active, so although you won’t be doing anything strenuous, still make sure to take light walks, do some yoga, stretch out a bit, or move your body in whatever way is most enjoyable to you. (coachlark.com)

Control your diet 🙂

we all know that temptations are just around the corner every holiday ( feast,drinks,SWEETS) but it is always our choice 🙂 say it with me… IT IS OUR CHOICE…

P.S. being busy during holiday doesn’t mean you can’t spare 30 minutes of your time to yourself 🙂 be more active! your body will love it, your friends will envy you and you’ll be happy with the result!!! 🙂

HAPPY HOLIDAYS!!!

sexy butt, all you need to do is to follow proper exercise and diet. Nowadays people tend to stop working out due to reasons such as no time or no machine at home, well let’s stop those nonsense reason and begin with being practical. Read this >>> you can exercise ANYWHERE!!! As in anywhere, as long as you’ve got a free space and knowledge of the exercise you need to do J

Today Master Hwangssabu shared a Giant set Exercise to enhance our HIPS,THIGHS,BUTT.

This exercises are mostly done by women who wanted to contour their BUTT 😀

 

 

Giant sets for Thigh,Hip,Hamstring

Hip and knee extensions + hip extension +isolated butt hip extension (knees bent) + fire hydrant or hip abduction

Get down on “all-fours.” Both of your hands should be palm side down and flat on the floor. Your knees should be bent at a 90 degree angle and both your knees as well as your toes should also have contact with the ground.

Shift your weight slightly off the leg to be worked.

Start with the knee close to your chest

Bring your knee straight pushing your sole backwards  squeezing your hip up.

Then lower the leg back to the starting position

do the movement for 5 repetition and hold the position

from the last position lift your straight leg up feeling the squeeze on your butt and back

slowly lower the legs back to the starting position

do the movement for 5 repetition

from the last position bend your knees making the sole pointing upward

Keeping the knee bent, raise the knee off the floor so that the sole of the foot moves towards the ceiling.

Slowly lower the leg, almost back to the starting position and repeat.

Starting again with all fours

While keeping your leg bent, lift the chosen leg up and rotate it out to your side until the inside of your thigh is parallel with ground. This is much like when a male dog lifts his leg out to urinate.

Return again to starting position

Do the movement for 5 repetitions

Do the whole exercise for 4 sets of 8-10 reps

have fun training!!! ^^

Have you seen Taeyang’s sexy back? well i know most of us have seen it.. with all the well defined muscle, who can say he’s not Uber HOT? who wouldn’t fall for a body like this?

the next video that Master Hwangssabu shared was a customized back exercise for Korea’s RNB prince Taeyang.

credit: Hwangssabu TV

One Arm Dumbell rows

An exercise for building thickness in the lower and center back. If done properly, with correct body position, it can also develop strength in the lower back. If done improperly, this exercise can aggravate the lower back and lead to injury.

1.Put one knee up on the end of a flat bench then place the hand of the same side on the bench.

2.Your other leg will be on the ground (knee slightly bent), not directly beside the bench but about a foot out to the side.

This completes the triangular base of support.

3.Grasp a dumbell in the other hand. Stretch your shoulder down and forward to get a complete stretch then pull the dumbell back and up towards your waist/lower abdomen in an arc, not a straight up and down movement.

4.The dumbell will come up the outside of your thigh when you are using lighter weight.

5.When you start using heavier weight, the dumbell should come up the inside of your thigh. This is contrary to what you may see elsewhere but it is a more comfortable and healthier position for your lower back when using heavier weight as the resistance is within the base of support rather than outside it. This means less torque on the lower back.

6.Your upper body should be parallel to the ground.

7.It is also very important that your lower back be arched throughout the movement to maximally activate the lats. This arch also helps to protect your lower back from injury. Remember, the arch is the strongest architectural structure.

8.Bring the elbow back and up as far as you can go.

9.The range of motion will depend on the amount of weight being used, though try to keep the range as large as possible even when using heavy weight.

10.Lower slowly, down and forward, rotating the torso in that direction to get a fuller stretch.

pointers:

1. Ensuring you’re not hunched

2. Keeping a tight back

3. A better grip

4. Keeping the shoulders square

This is a follow up exercise for those people who wanted to have Seungri’s upperbody look 🙂

Another superb exercise program from Master Hwangssabu

credit: Hwangssabu TV

Bent over forward and side raises (compound movement)

*targets the whole deltoids and trapezius muscle.

This exercise can be performed both standing and sitting.

1.Bent your body 45 degrees  from your waist and dumbbells coming to rest in front of you palms facing each other.

2.let the dumbbells hang on your sides

3.Lift the dumbbells raising them forward to a level slightly higher than your shoulders.

4.From forward raises bring the dumbells into  side raises, (arm should be keep straight, slightly bent your elbows) giving a little squeeze into your upperback.

5. now lower the dumbells back to your side.

Do this exercise for 5 sets of 20 repetitions. ^^

always remember to exhale when you exert an effort. keep a controlled motion and about jerky movements. concentrate on training the deltoid muscles and giving a little squeeze on the upperback muscle.



Big Bang’s Maknae have evolved to be one of the hot idol in the Kpop industry. With his strong baby promotion you’ll see his chiseled abs and well defined chest.

Master Hwangssabu have updated his exercise tv with Seungri’s chest exercise, so get ready guys! if you wanted your girls love you like they love seungri better watch this ^^

credit: Hwangssabu tv

Power Pushup

>>using flat bench

1. Assume the normal press-up/push-up position.

2. As you press up, really “power up” pushing your hands into the flat bench as you raise your body so that your hands lift up from the bench.

3. You want at least a few inches between your palms and the bench each time as you power up, and then land again with a slight bend in the arms to absorb the impact of your landing. Then lower and repeat.

Do four good sets of twelve repetitions twice a week, and marvel at your results.

This exercise will build your sensational abdominal muscles as you use them to stabilise your body, vastly improve your lung power and stamina, and you can certainly expect to be huffing and puffing as you raise your heart rate, and begin to sweat and of course develop tremendous upper body strength.

This is essentially a plyometric exercise, one where you utilise the additional force of springing up from the floor to increase the resistance provided by gravity, and is a sure thing for developing explosive power.