Wednesday, April 1, 2009

To Workout or Is It Not Working??

Who has time to waste on ineffective, risky exercises? Not you. So forget these moves that may not deliver the results you want -- and may even cause injury.

#1: Lat Pull-down Behind the Head
The problem: Only people with very mobile shoulder joints can keep their spines straight enough to do this exercise properly. So the move -- done wrong -- can lead to shoulder impingement or worse, a tear in the rotator cuff. And if the bar hits the back of the neck, it could injure cervical vertebrae.

A Safer Lat Pull-down
On the pull-down machine, lean back a few degrees, use a wider-than-shoulder grip, and bring the bar down in front of your body to the breastbone, pulling shoulder blades down and together. Contract your abdominals to stabilize the body, and avoid using momentum to swing the bar up and down. The lat pull-down works the muscles of the upper back.

#2: Military Press Behind the Head
This shoulder move, in which you lift weights or a barbell up and down behind the head, can cause the same problems as the lat pull-down behind the head.

A Safer Military Press
A safer shoulder alternative: When doing the military press, keep the bar or dumbbells in front of your head. Stand with the weight no lower than the collarbone and keep your upper body upright. The exercise can also be done seated. Always sit straight against a back support, and keep the natural curve in your spine, with upper back and glutes pressed to the chair.

#3: Upright Row
The problem: Pulling weights, a barbell, or a weighted cabled bar up under your chin is a big no-no because it can compress the nerves in the shoulder area, impinging the shoulder.

A Safer Alternative to the Upright Row
Instead of doing an upright row, work your shoulders with a front or lateral shoulder raise, lifting weights out to the front or side of the body.

#4: Lying Leg Press with Knees Bent Too Deeply
The problem: Lying on your back with your feet on a weighted plate, you push the plate up and bring it down, with the aim of working the quadriceps, hamstrings, and glutes. The problem with this exercise comes when you bend your legs too far, which can hurt your back and knees

Leg Press: Safer Moves
If you want to do a lying leg press, keep your butt from rotating off the back of the machine, and don't bend past 90 degrees at the knee.

#5: Squats: A Safer Alternative
It's not necessary to use weights when doing a squat, but if you keep good form, adding weight will intensify the move. Standing straight with your feet shoulder-width apart, slowly lower your body, back straight. Move the hips back as if you where going to sit in a chair. Try to maintain your weight directly over your feet, keeping heels on the floor. Lower yourself to about a 90 degree bend in the knee. Slowly return to a standing position.

#6: Using Bad Form on Cardio Machines
The problem: Hunching over or using a death-grip on the handrail cheats your body and can throw off your alignment, jarring your spine, shoulders, and elbows

#7: Exercises Done with Goal of Spot Reduction
People who do strengthening and toning exercises in an effort to trim fat from a certain area -- thighs, hips, stomach, or arms -- have the wrong idea. Although these exercises can help firm muscles, if the targeted area still carries an extra layer of fat, it won't look much different. You can't isolate fat loss to one part of the body.

Effective Ways to Reshape Your Body
Cardiovascular exercise (aerobic) will torch calories, but resistance training is a big part of the equation if you want to burn fat. Boosting your muscle mass increases your metabolism, so you burn more calories all the time, even when you're not working out.

#8: Wearing the Wrong Shoes
Even if you're doing everything else right, your efforts can be undermined by improper footwear. Working out with the wrong shoes increases pounding on the joints, and can lead to injuries like plantar fasciitis or tendinitis.Shoe Solution
The key, experts say, is to choose a shoe that is specific to your activity and that suits your particular foot. They recommend shopping at stores specializing in athletic shoes, where you can seek advice from a knowledgeable salesperson. And don't forget to replace your shoes when they show signs of wear.

reviewed by Michael W.Smith MD

Monday, March 30, 2009

SenamSeni Malaysia

barisan yg terlibat dalam pembikinan SenamSeni Malaysia versi 45min yg masih belum ditentukan namanye.
dari kiri berbaju kuning, Khalid aka adiq, Fafa atau adi, azman(baju merah berdiri) aka ayahman, nina, fifi (senyum manje), yours truly, adila, seela (tokey kite orang) saiful aka fufu, ipul, be*b*(byk name gelaran dia ghupernye) and last but not least yg kesejukan tuh Malek aka ika. Yg takde dalam gambar adalah Zam aka nana kerana kene jadi cameranman (hampehnye cameraman - gambar blur)
jejaka jejaka gagah senamseni malaysia semase rakaman versi 30 min yg telah diubah sedikit

semasa rakaman senamseni malaysia versi 15 min

ipul, adila, seela, yours truly and ayahman

walaupon tengah demam, mak tetap maintain

paling suke bergambar sebelah ayahman, dedua nampak macam bouncer

rakaman dibuat lebih awal sebab ade orang ndak balik cepat, carma gitu..
setiap hari lalu tempat ni utk ke bilik latihan dan rakaman tapi selalu tak sempat ndak singgah dan menikmati, pada pagi hari terakhir kami ambil kesempatan amek gambar sebelum balik ke rumah masing masing. ambooiiiii... pink kaler lagi tokey kami ni
Kami berenam dipanggil sekali lagi oleh pihak KeKWa untuk modul senamseni versi 45min. kali in lagu kami disediakan oleh komposer professional iaitu saudara Jari atau Jaafar Abdul Rahman Idris. Memang sedap lagu lagu rakyat digubah semula dgn menggunakan beat 130bpm. Saya sampai demam sebab bukan senang ndak pikirkan gerak senam yg digabungkan dengan tarian selama 45min dengan menggunakan lebih kurang 15 lagu diantaranya lagu suriram, wau bulan, ayam den lapeh etc.
Kami difahamkan Insyallah, kalau dah siap nanti, akan dilancarkan keseluruh negara. Tahniah kepada JKKN (Dato Norliza, seela & team) diatas usaha dalam meningkatkan taraf senaman dan senibudaya bangsa.