Tag Archive: 2ne1 program


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

Hello! Master Hwangssabu is back with another 2ne1 exercise. Last time we did the triceps and inner thigh exercise, now we will focus on the lateral part of our thigh.

Hip abduction exercise helps to strengthen and stretch the muscles that surround and protect the hip joint. As an added bonus, with the stretching and strengthening actions it pulls the muscles into longer and leaner lines.

Strengthening and stretching these muscles will help to stabilize the hip as well as to keep it flexible and working efficiently so we can move with ease. Most specifically, walk with ease and without pain.

This exercise helps in toning the hip, thighs,buttocks and side flanks.

well without further ado let’s watch Master Hwangssabu’s Standing Leg Abduction exercise :

cr.hwangsabbu workoutTV

Standing Leg Abduction

1. Stand erect with your weight on the right leg and your right hand on a chair or table or any stable post to stabilize your body. raise your left hand forward.

2. Keep your left leg straight while moving that leg away from your body towards the left. When the leg reaches a point where you feel a contraction in the area of the buttocks, stop the motion and hold for one second.

3. Then return the leg to the starting position. (off the ground)

This will constitute one repetition. Perform this motion for 10 – 15 repetitions and then switch legs.

there are many different ways to do hip abduction exercise. You can exercise in a side lying position, lying on your back, or standing. You can work  all of these hip abduction exercises using ankle weights or theraband for additional resistance.

 

Most female focus on exercising their inner thighs and triceps. Inner thigh exercises are designed to tone and shape your legs.

It is very important to distinguish the difference between nicely toned legs, and bulky, muscular legs, as well as the Triceps , triceps exercises are designed to enhances tone of the arms giving off a more sexy looking arms.

Wanted to have a toned inner thigh and a sexy arms like 2ne1? follow this simple steps that 2ne1 trainer share.

In this video , Master Hwangssabu teach us a compound exercise given to 2ne1 to keep their thighs and arms in shape.

cr.hwangsabbu workoutTV/2ne1 program

exercises:

Sumo sqauts – The sumo squat is a safe and effective exercise that targets your inner thighs and glutes.

Begin with your feet wider than shoulders width apart, toes pointed out and knees over the toes (think of a sumo wrestling stance). Keep your back straight, chest out and abs tight throughout the move.Squat down until your thighs are parallel to the ground. Focus on sitting down rather than bending your legs to avoid straining the knees. Keep your weight on your heels throughout the exercise while maintaining a straight posture.Push off with your heels at the bottom of your move, squeezing your glutes and inner thighs until you are back in the starting position. Once you have completed the squat, check your alignment and start again.Perform breaths on each repetition inhaling on the way down while exhaling slowly on the way up. Proper breathing creates internal pressure in the stomach and chest, which helps to support your spine during the squat.

Overhead Triceps extension– tis exercise targets the whole triceps ms.

Grasp the dumbbell with both hands and hold it straight up, slightly behind your head. The dumbbell should point down to the floor, you are grasping one knobby end with both hands.Lower the dumbbell behind your head while keeping your upper arms and elbows still, only bending your lower arms.Once you have lowered it as far as comfortable, raise it back over your head, exhaling and tightening your abs as you raise it. Raise the dumbbell as far as you can comfortably lift it until your arms are extended.Now lower the dumbbell again, slowly, keeping the motion smooth and controlled.Inhale when lowering the dumbbell, exhale and tighten the abs when raising it.

Front raises- targets shoulder ms. specially anterior deltoids

Grasp dumbbells in both hands. Position dumbbells in front of upper legs with elbows straight or slightly bent.Raise dumbbells forward and upward with until upper arms are above horizontal. Lower and repeat.Inhale when lowering the dumbbell, exhale and tighten the abs when raising it.

Combination (Sumo squats+Front raises+ Overhead triceps extension)

do Sumo squats with front raises x 7 reps. After the last repetition, hold the squat position and raise the dumbell overhead. hold the position for 5 seconds then proceed to Overhead triceps extension x 7 reps(still holding the squat position).

Perform this move slowly and with control to get the best benefits. Going fast doesn’t give as many benefits.

do this routine for 3 sets. you can do this exercises 4 times a week.