Category: Fitness


I’ve posted my Day 1 training program yesterday which focus more on Lower Extremities , back muscle and core stabilization.  Now I’ll add my Day 2 training program.

DAy 2 (W)

30 minutes jogging

Push up x 15 reps x 2 sets

 

for lesser tension try doing modified push-up

 

or for those who are having a hard time doing both try wall push-up

 

Triceps dips x 15 reps x 2 sets

 

1 minute step ups on every rest interval ( a flight of stair or a steady block can be used.)

 

2 minutes rest and water break

now we will focus on smaller muscles of the body (shoulders,arms), we will do most of the arms and shoulder exercises in a standing position to generate more fat burning and core activation.

Standing forward raises x 12 reps x 2 sets

 

standing lateral raises x 12 reps x 2 sets

 

standing biceps curl x 15 reps x 2 sets

 

Triceps over head extension x 15 reps x 2 sets

finish the activity with Standing back bend position to release the tension

 

Same as day 1, this program would take up 45 minutes to an hour.

Pointers to remember:

  • always activate you core by tucking in your abdomen (refraining from holding breath) for increase stability.
  • in a standing position activity, make sure to NOT hyper-extend your back to prevent unwanted back injury.
  • proper breathing technique must be applied ALWAYS
  • be well hydrated
  • stick to the routine
  • exercises must be incorporated with proper diet

day 3 focus more on compound exercises + abdominal training exercises.

credit: I don’t own the pictures. credit to the owners. thanks! :)

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OPPAN GANGNAM STYLE

Just because I love PSY oppa this much!!!

I have watched the Gangman style Music video 100th times and I must say the upbeat music with its extra hyper dance steps are to die for! Psy oppa have outdone himself and just like other fitness aficionados, I have this urge to make an aerobic training out of it.

here’s the full PSY oppa’s GANGNAM STYLE MV

credit: http://www.youtube.com/user/officialpsy

here’s WAWA DANCE ACADEMY version – more detailed steps if you want to follow the dance moves.^^

credit: http://www.youtube.com/user/namgeun

the dance steps focus more on leg activity, a bit of core and endurance training.

let’s try doing aerobic The GANGNAM STYLE way!!! 🙂

After a long time of hiatus, i was able to jump-start and focus on my Fitness training.

I started to get serious with my Exercises training “AGAIN” last June 2012.  I weight in at 65 kg, with a fitness level of intermediate ( now at 55 kg ^^). I started with taking up the necessary measurements needed and do a weekly program which I can stick with and can do at home.

Because, I needed to lose weight first, I focus on targeting cardio training and body weight exercises.

Day 1: ( M-F)

30 minutes jogging

Squats x15 reps x 3 sets

Lunges x15 reps x 3 sets

1 minute Jumping jacks on every rest interval

2 minutes rest and water break…

then i resume with back bracing exercises which focuses on strengthening the back muscles and targets the core.

cat and camel maneuver x 15 rep x 2 sets

All fours opposite arms and legs extension x 15 reps x 2 sets

and ended up with child’s pose to release the tension

all in all this program would take up 45 mins to an hour.

Pointers to remember:

  • always activate you core by tucking in your abdomen (refraining from holding breath) for increase stability.
  • proper breathing technique must be applied ALWAYS
  • be well hydrated
  • stick to the routine
  • exercises must be incorporated with proper diet

will post next the day 2 exercises training.

credit: I don’t own the pictures. credit to the owners. thanks! 🙂

These are just few of the secret to a great body that  hollywood celebrities  and it’s must-do moves.

Fab Figure- Jennifer Aniston

Celeb trainer- Kathy Kaehler

Smart Tips:

1. Eat! One big mistake women make is severely cutting calories, which slows your metabolism and makes you feel deprived. The end result? you binge and gain weight.

2. But, eat slowly. After each bite, put down your fork and count to 10. This allows your brain to tell your stomach,”Enough”.

3. MUST-DO move: Card Shuffling

HOW TO DO IT:  Place 10 playing cards on the floor. Now squat, pick up one card and shuffle four paces to the right. Squat; put the card down. Shuffle back to the pile, pick another card, and repeat until all 10 cards have been moved to the right.

Fab- Figure: Halle Berry

Celeb Trainer : Harley Pasternak

Smart tips:

4. Uphill walking is the best cardio exercise. ( Do it outside or on a treadmill’s highest incline) It’s easy on your knees while tightening your butt, thighs and lower legs.

5.Dumbels are better for muscle toning than weight machines, because they require no adjusting, they allow the body to move naturally, and they can be used for dozen of different exercises ( while machine have a limited repertoire)

6.MUST-DO move: Upper body Twist

TARGET: Obliques

HOW TO DO IT:  Sit on a mat or rug with your knees bent and your feet flexed. Lean back slightly ( at a 45- degree angle). Now reach across your body with your right hand, as though you’re grabbing something on your left, then reach to the right with your left hand. Do 10 reps ( five on each side), rest for 30 seconds, then do two more sets.

Fab- Figure : Heide Klum

Celeb Trainer : David Kirsch

Smart tips:

7. Stick your butt out on the elliptical machine. This shifts the focus to your butt, hamstrings and outer thighs and quadriceps. ( if you stand up too straight, a common mistake, your work load will be focus on your quads only)

8. When you’re doing any kind of athletic movement (jumping, lunging, lifting, weight training) never lock your elbows or knees. Keep them slightly “soft” (but not floppy) to prevent joint injury.

9. MUST-DO moves: Platypus walk

TARGET: Butt

HOW TO DO IT: Firmly grasp a 7-10 lbs medicine ball or a db that weights between 4-10 lbs. place it overhead with both hand(keeping arms straight). Squat as low as you can go, toes pointing out. while on  the squat position, walk slowly forward (8 steps), then backward (8 steps). repeat the sequence.

Fab- Figure: Jennifer Lopez

Celeb Trainer: Gunnar Peterson

Smart tips:

10. Quit quick- stepping on the stair climber! This works fewer muscles and burns fewer calories than long, deep steps.

11. Sit still for no more than three minutes between weight- lifting sets. Waiting longer allows your muscles to cool down, weakening the benefits of the exercise.

12. MUST-DO move: Triceps Extension

TARGET: the back of the arms

HOW TO DO IT: Hold one end of a 5-8 lbs db with both hands above your head. Slowly lower the weight behind your head so elbows point to the ceiling, then lift. to the exercise for 3 sets of 8 reps.

 

p.s. i don’t own this article.  i repost this to grant a request.  credit to the owner. thank you!

 

Have you ever experienced sudden lower back pain due to bending over to pick up something? it can be dangerous if you are doing it with a rounded back. Lower back pain is one of the most prevalent musculoskeletal problem in our society today. As i have always said prevention is always the best remedy.

Master Hwangssabu with 2NE1’s fresh voice DARA have demonstrated us of the exercise that can strengthen our lowerback muscle, also toning glutes and hamstring muscles.

here’s the demo video Master Hwangssabu and Dara prepared for us:

credit: http://www.youtube.com/user/Hwangssabu

Good Morning Exercise with kettlebell

1. hold the kettlebell with both hands placing it at the center of your base of support

2. feet should be placed shoulder width apart

3. Brace the abdominals and remember to breathe normally — out with exertion and in on recovery.

4. Keeping the back straight, bend at the hips until the hamstring muscles at the rear of the thigh start to limit your movement. Bend a little further to give them a stretch, but not so that you feel pain or discomfort.

5. Maintain a similar sort of straight back as you would when lifting from the floor: don’t curl the back over.

6. The legs should be kept straight: do not bend the knees.

7. repeat the exercise for 12 times with 2 set and 30 secs rest interval

p.s.

How low you can go with this exercise depends on your flexibility across the posterior chain of muscles including the hamstrings, gluteals (butt) and lower back. Don’t push this exercise too far beyond your inherent capability.

credit: http://weighttraining.about.com

Tired of those repetitive training routines? Needed a training which targets the whole body? Need a training which will enhance your endurance? Let me present you one of the finest technique which offers a dozen of health and fitness benefits, and take note, this training is FUN!

CARDIO BOXING is one of the best training regimen that could target the whole body. It builds the muscular strength, increase endurance and agility, improves balance and coordination, thus providing complete body workout.

TO START UP THE TRAINING:

As usual you needed to get the heart rate to determine the intensity of exercise. Heart rate should be within 50 to 70% of your maximum heart rate.

To determine this number, subtract your age from 220 and multiple this by .5 and .7 to get the top and bottom heart rates. If you are 40, this number is 220-40= 180. 180 x 0.5= 90, and 180 x 0.7= 126. So your heart rate range is 90-126 bpm.

WARM UP:

Skipping rope X 3 mins

BOXING TECHNIQUE:

(Dominant hand: Right)

  • Stand with your feet shoulder width apart, with your left foot in front of your right foot. Your right heel should be slightly raised with your left foot flat on the floor and toes pointing ahead. ( Left hand dominance should be opposite).
  • Slightly bend your knees, Balance and distribute your weight evenly on both feet.
  • Place your elbows close to your body with your left fist held at head height and in a position that corresponds to your left foot.
  • The right fist should be at head height also and guarding the chin, with both elbows protecting your body and both fists protecting your chin.
  • This is your defensive and offensive position after throwing punches, so please practice this before going any further.
  • When moving forward in this boxing stance the left foot moves forward first and then the right follows.
  • When moving back, the right moves back and then the left follows.
  • When moving sideward to the right, the right foot moves first followed by the left.
  • When moving sideward to the left, the left foot moves first followed by the right.
  • Practice this moving forward, back and sideward in the boxer’s stance until it is done smoothly and quickly.
  • Remember to keep your guard up and elbows tucked in to your sides.
  • Keep your head at eye level with your upper body leaning forward slightly.
  • In boxing it is important that punches are thrown quickly and then bought back quickly to assume a defensive posture.
PUNCHING:
JAB AND STRAIGHT PUNCH
JAB

A left jab has many uses, it can be used for both offensive and Defensive actions. From the set stance the left arm is pushed quickly and forcefully forward, the weight is shifted to the front foot. The fist moves in a straight line and straight back again for defense.

At the moment of impact the back of the hand and the lower arm are in a straight line. Keep the right fist in the defensive position and elbow tucked into the body during the movement.

STRAIGHT

The straight right is also known as the punching hand and can be thrown with considerable force. The arm moves straightforward from the chin, the body weight is shifted to the front foot with the ball of the foot of the back leg pushing into the floor for more power.

The back of the hand is straight and pointing up at the moment of impact. The arm is then immediately pulled back for protection after the hit.

Now that we know the basic positioning and two basic punches we can get started with the CARDIO BOXING STARTER’S ROUTINE.

  • Start with familiarizing with the proper positioning of the body to prevent unwanted injuries.
  • Practice left hand Jab followed by Right hand Straight punch in front on a mirror (shadow boxing) x 3 minutes
  • Practice foot work (up,down,left,right) x 3 minutes
  • Be creative! do combo punches ( jab,jab,straight)(jab,straight,jab) (jab,jab,straight,straight) X 5 minutes
  • Combine Footwork and Punches ( down, jab,straight) (up,jab,straight)(left,right) X 5 minutes
  • Do Skipping rope X 3 minutes
  • 1 minute rest
ABDOMINAL TRAINING:
  • Basic Crunches x 25 reps
  • Elbow to knee (Crossover) x 25 reps each side
  • Leg Raises x 25 reps
  • V-sit exercise with knees bent x 25 reps
COOL DOWN:
Whole body stretching
* you can do pad sparring within the course of training for intermediate intensity exerciser. 10 minutes
ENJOY!!!

Training Day 1

Day 1

Cardio Training
warm up : 5 mins brisk walking
cardio: jogging 6-7 kph pacing 30 mins
active rest: 2mins walking

Strength Training

Legs:
Squats x 5 secs hold x 15 reps x 2 sets
lunges x 5 secs hold x 10 reps each leg x 2 sets
active rest : 1 min step up

chest/triceps/shoulder

push ups (modified- on knees) x 15 reps x 2 sets
triceps dips x 20 reps x 2 sets
forward raises x 5 secs hols x 15 reps x 2 sets
active rest : 1 min jumping jacks

Abdominal/ back bracing
abdominal crunches x 20 reps x 2 sets
legs raises x 20 reps x 2sets
superman x 20 reps x 2 sets

cool down: stretching

” )

Now a days having a “DOPE” abs is now a status quo. MEN and WOMEN are dying to have one.

Remember than in order to achieve great abdominal,you need proper nutrition and a well-balanced exercise routine to go with these ab-focused exercises.


Guidelines can help you achieve your goal, but it’s your perseverance and discipline that gives effect to your exercises.Follow this simple guidelines:

Perform several (3-5) abdominal exercises 3-5 times a week. Start with exercises and repetitions that are comfortable for your fitness level and as you improve increase the number of repetitions.

one basic abdominal exercises is the basic crunches with 3 points step which will be demonstrated by Master Hwangssabu, this abdominal exercises was designed for BIG BANG’s MAKNAE SEUNGRI.

  • Lie on your back with your knees bent and feet flat on the floor.
  • Place your palms at the back of your neck
  • Contract your abdominal muscles lifting it a little higher (point1)
  • Breathe out as you curl up.
  • from the last position ,again contract your ab muscles lifting it a bit higher than the first one (point2)
  • Breathe out as you curl up
  • holding the last position, contract your ab muscles reaching its maximum contraction ( point3)
  • Breathe in as you lower your back flat to the ground.
  • Tip: Don’t tuck your chin to your chest and keep your head up.
  • Do this exercise for 12 reps X 5 sets.

 

who wouldn’t want to have an ABS like him?? XD

 

 

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!!! ^^