Strength Training

I would always suggest using own body weight to my students when they want to start a conditioning programme. I personally feel that these workouts not only save money but also get you to know and understand your own body. You dont need any equipment or some fancy place to do these workouts. You need only some space at home or the office and some determination. I have here some suggestions on Strength Training using your own body weight. You'd be surprised on how these workouts can do wonders to your body.


A wall sit. Feet apart and slide against the wall at 90 degree angle. Hold on position for 1 min and gradually increase to 3 mins when you are stronger.


Tuck Jump. An explosive power jump by using only body weight. As usual - 1 min for beginners and gradually increase



Tiptoe squat. Feet and hands slightly apart. Stay in position for 1 min and increase to 3 mins gradually.


Beginners push up.



Pull ups. Using body weight to pull. Very good workout for the upper body



Reverse crunch. LIft your hip slightly up the floor. Do not rock your hips. Repeat for 10 repetitions, increase repetitions gradually


Plie toe. Feet apart with a slight squat and raise your toes. Repeat 10 repetitions and gradually increase repetitions


Plank on one foot. An advance workout



Plank for intermediate to advance stage




Push up for beginners



Core stabilizer. Stay in position for 1 minute and increase to 3 minutes gradually.




Core bridge. Stay in position for 1 minute for beginners and increase to 3 minutes gradually




Bicycle. Shoulders lifted, legs alternating slowly. 10 repetitions and increase gradually





Arm push up. Do each side for at least 10 repetitions and increase gradually






Superman. Lie on your stomach with your arms and legs stretched out. Raise your arms and legs off the ground a few inches, hold a few seconds, and then lower. Alternate arms and legs as an option. Repeat 10 repetitions.




* Remember to always warm up first before you start your workout and warm down with a stretch when you are done. Always listen to your own body.

Strength Training - MAM Studio

MAM Studio sekali lagi menjemput saye untuk mengajar di studio mereka. Kali ini mereka meminta saye mengajar tentang kekuatan otot. Sepertimana yang semua tahu selain daripada melakukan senaman kardiovaskular, kekuatan otot juga adalah sebahagian dari komponen asas kecergasan. Penting bagi kita menguatkan otot supaya dapat menjalani kehidupan seharian dengan lebih cergas dan cerdas.



Selain itu dengan otot yang kuat, kite akan kurang mendapat sakit seperti sengal sengal di pinggang atau dimana mana bahagian tubuh badan. Mempunyai otot yg tebal akan membantu kite untuk membakar kalori dengan lebih efisiyen




Menggunakan badan sendiri sebagai bebanan, kite boleh menguatkan otot sisi dengan melakukan gerak ini sekurang kurangnye selama 3 minit


Memberi penerangan tentang kepentingan kekuatan otot dalam kehidupan seharian




Melakukan gerakan untuk kekuatan otot bahagian tengah badan




'squat' adalah diantara gerakan terbaik untuk otot bahagian punggung dan kaki



Senaman senaman ini hanya menggunakan berat badan sendiri sebagai bebanan. Mungkin kalau ada peluang lagi, kite akan mulakan senaman dengan menggunakan alat alat pula, insyallah...




Pergerakan ini lebih kepada bahagian tengah dan punggung dan dilakukan selama sekurang kurangnye 3 minit.



bersama salah seorang peserta yang datang nun jauh dari Ulu Selangor
terima kasih yea syikin




Bersama Syidah dan Saiful. Kalau takde Syidah, takde lah gambar gambari ini. Terima kasih Syidah.

Tummy Tuck

* Always consult your doctor first before you begin any exercise programme *

For those of you who are really into losing your tummy fat, you must always bear in mind that there are two major factors in achieving your ideal tummy.

Firstly, you must know your genetics which you cant change, basically if your parents gave you a fat gene, you will have to work extra harder than others.

Secondly, which is more important than the exercise you are going to do, is the food you eat.

It is important to get a regular cardiovascular exercise or also known as aerobic exercise. This does not mean taking casual walks or poco poco. Depending on a person's age, one should work out for at least 30 minutes, five days a week, at a targeted heart rate level. Aerobic dance, jogging, briskwalk/fast walking, swimming, step aerobics, bicycles or treadmill machines can help lose tummy fat because these exercises are cardiovascular exercise.

Remember to first warm up for at least 5 - 10 mins before doing your exercises. Based on my experience i personally feel aerobic dance/step aerobics and swimming is a more effective cardiovascular workout than most exercises because you tend to move your arms and legs simultaneously, thus, it is more effective in getting your targeted heart rate. ( refer to the Karvonen Formula)

Combine cardio vascular exercises with abdominal workouts. A combination of both is needed for best results. Building muscle mass in the body helps us to burn calories more efficiently and reduce fat storage. Always remember that more muscles you have the more effective it is. Lean stomach muscles can reduce the size of a larger stomach. Many people do abdominal crunches to lose tummy fat, but often do them incorrectly.There are so many abdominal exercises but most people do it with a speed. Working at a speed is less effective. You have to work slow in order for the muscle to grow. Start with a beginners abdominal exercise and gradually increase the repetitions as you progress. Abdominal workouts will strenghten your upper, lower and obliques abdominal muscles, hence the nice toned tummy.

Combine cardiovascular exercises with at least 15 minutes of abdomen-oriented exercises. A combination of both is needed in order to lose tummy fat.

In addition to exercise, pay serious attention to diet. I would suggest you to stick the Food Pyramid diet diagram at your refrigerator door. This will enable you to see and follow the diet before you cook/eat for the day. One of the best ways apart from exercising is to religously follow the food pyramid diet in order to lose tummy fat.

Lastly, stress does often cause fat to accumulate around the stomach. Fortunately, it is a plus point for someone who exercise regularly. Other than losing a tummy fat, exercise also helps to reduce everyday stress. You can also destress yourself by using a variety of relaxation techniques such as prayers, deep breathing, body massage or a spa treatment.

Ironically, if you suffer from panic attacks or great anxiety, you may notice more tummy fat and it may be harder to lose. This is probably because of chemical imbalances in your body. You should refer this to a doctor, as restoring an appropriate chemical balance can significantly reduce stress, and possibly help to lose tummy fat.

Note: You can also refer to my previous postings on cardiovascular exercises, core exercises and conditioning exercises.

Want to have a correct posture and avoid from back pain?

Core stabilization

The spine itself is just bones stacked on top of one another, and in between the bones—to cushion them—are small discs. The core of each disc has the texture of cheese, and it is surrounded by tough fibrous tissue. To make the spine more stable, the part are all connected with layers of soft tissues called cartilage and ligaments. They are also connected by muscles. If these muscles are strong and working in proper order, you will have a solid base for movement and for absorbing impact of the ground through your body.

The main muscles involved in the core stabilization are deep muscles namely, transverse abdominus, multifidus and the muscles of the pelvic floor. The transverse abdominus is like a corset around your abdomen. Its the muscle you work if you tug in your tummy, where as the multifidus is the muscle that lies along your spine from your neck to your pelvis, with short fibers connecting the vertebra of the spine to other vertebrae near it. The muscles of the pelvic floor are most noticeable when you squeeze to keep yourself from urinating.



Other than that, muscles like the ones at your back and butt and also the muscles around your pelvis and hips will also help with the core stabilization.

Core stabilization strengthens the muscles of the core and helps you learn to use the inner muscles before you start to move. The focus is on stability, breathing, and smooth, coordinated movement. I went for a core stabilization course many years ago organised by a sports attire company in Malaysia. Below is an example of the core board that i used during the course

How to increase core strength and stability?

Core stabilization exercises are easy to do. You can start with the simple exercises. For starters you don't need any equipment and you don't need much space. You can do them almost anywhere, several times each day, to start increasing your core stability. eg the exercise below is the beginner's plank or bridge

It's more important that you do core stabilization activities well than you do a lot of them, meaning quality is better than quantity. Focus and try to do the simple workouts before you proceed with the more difficult ones. I would recommend you to have a check with your doctors first before you start with serious core exercises. You must also get qualified trainers/intructors to assis with the exercises before you do a more challenging workout.

In any exercise, you should breathe mostly with your diaphragm, the large muscle that helps move air in and out of your lungs.

To learn to breathe with your diaphragm, lie down on your back and put your hand on your stomach. When you breathe in and out, your hand should move up and down. Notice how it feels to breathe this way. When you start to exercise, try to get the same feeling of your chest and abdomen moving in and out as you breathe, rather than your chest and shoulders moving up toward your neck and back down.

There are three neutral curves in your spine, one in your neck, one in your upper back, and one in your lower back. These three curves help absorb stress and impact on your body, both while you are sitting or standing still and when you move. It may seem more relaxing to let yourself slump down, but when you lose the normal curves of a neutral spine, you actually put more stress on your body. Your spine should be in the neutral position when you do core stabilization exercises.

How to find neutral spine:

1. Stand normally in front of a mirror with your hands on your hips, just below your waist.
2. Allow your low back to arch so your stomach juts forward, and your buttocks stick out. Notice how your hands rotate forward.
3. Tighten the muscles around your stomach and buttocks so your low back becomes very flat. Notice how your hands rotate backward.
4. Now go halfway between the forward and back positions.
5. Keeping your pelvis in this neutral position, stand tall with your ears and shoulders lined up over your hips.
6. Practice finding neutral spine in three positions: standing, sitting, and lying on your back with your knees bent. When you can find neutral spine in each position, you can maintain good posture for daily activities and for exercise.

1. 

Simple exercises for beginners

Transverse abdominus contraction. The key to core stabilization is learning to use the deep muscles of your trunk. There are several muscles involved, but the first one to work on is your transverse abdominus. The transverse abdominus wraps around the front of your body like a corset. It's the muscle you feel when you cough. To contract the transverse abdominus, pull in your belly and imagine pulling your belly button back toward your spine. Hold this contraction for 5 to 10 seconds, then relax. Remember to keep breathing normally as you hold the contraction. You can do this exercise anywhere, while you work at your office desk, drive, or washing the dishes and doing house chores.

Bridging. Lie on your back with your knees bent and your feet flat on the floor. Tighten your transverse abdominus, then push with your feet and raise your buttocks up a few inches. Hold this position 5 to 10 seconds as you continue to breathe normally, then lower yourself slowly to the floor. Repeat 10 times.

You can gradually start with more difficult exercises using equipments such as the Fitball or the Core Board. Remember before you start, get qualified instructor to teach you with the simple moves first and slowly increase to a more challenging ones. Always listen to your own body, do not rush and take your time. The equipments will make it harder for you to keep your balance as you do the activity.

Lengan yg melambai lambai? ishhh tak nak laa..

Have you heard of Resistance Tubing or dyna band? I did resistance tubing way back in the 90's and i think it is very practical to do it at home or at the office if you dont want go to the gym. It is cheap and a portable way to get a full body strength training workout. Regardless of whatever workouts you intend to do, please do not forget to first do a warm up for at least 5-10 minutes and stretch the muscles you will be working on. This will prevent you from injuries.

Basic suggestions :

a) For beginners, it is best to do one set of 12 to 15 repetitions of each exercise.

b) Intermediate exercisers (those that have been lifting weights for up to three months) can perform one to two sets of each exercise.

c) More advanced strength trainers (those who have been lifting weights or using tubing for more than three months) should try to complete two or three sets of 12 to 15 repetitions.

d) Stretch each muscle group after each set and at the end of the entire workout to improve flexibility.

this works on the biceps and triceps : *note* elbow resting on thigh, curl arm towards shoulder, do not slouch.




works on triceps and back : *note* tucked in tummy, squeeze shoulders blades towards spine







works on the deltoids, shoulders : *note* palm facing thigh, leave straight arm on shoulder length and do not lock elbows





works on triceps, back. *note* arms straights and lower out to sides at shoulder length. tubing stretching behind head






works on biceps and pectorals (chest) *note* raise up to shoulder length, elbows bent to 90 degree and palms facing down

Safety Tips - exercise tubings is not a risky activity but to keep the tube from snapping on your face, please follow these guidelines : -

a) check for holes or worn spots on the tubing. Replace if you see any tears

b) workout on carpeted , wood floors or grass. Abrasive surfaces can tear your tube

c) wear sport shoes

d) make sure tubing is secured underfoot or on an anchor before you begin to exercise

e) maintain good posture through out exercise by keeping your knees slightly bent, tug in your tummy, chest expanded and square shoulders

f) perform the exercises in a slow controlled manner. work against resistance both when you pull and when you return to the starting point.


Welcome toned sexy arms and bye bye em' flabbies..!!

Flex em'

Lower Abdominal Muscle Exercises

The muscles in the lower abdominal region (below the navel) do not exist in isolation. The abdominal muscles consist of a series, called the upper, lower and oblique abdominals.It's not possible to train the lower abdominal muscles and leave out the others, but it is possible to do exercises that emphasize this area. Let's try and understand the function of the abdominal muscles.Contraction of the upper abdominal muscles tends to bring the ribs towards the pelvis. Imagine you are lying on your back for the abdominal crunch. When your shoulders are raised off the floor, the action is initiated by the upper abdominal muscles.Contraction of the lower abdominal muscles tends to bring the pelvis towards the ribs. Imagine you are lying on your back for the traditional reverse abdominal crunch (one of the best lower abdominal exercises). When your legs and hips are raised off the floor, the action is initiated by the lower abdominal muscles.The secret to a flat, toned and trim lower abdominal region lies in aerobic exercise and diet.
- N Chodas


Getting started with abdominal and back exercises

Fortunately, health experts in recent years have emphasized the need to develop strong core muscles as key to better overall health and improved back health. Movements or poses in a number of popular exercise programs, such as Pilates and some forms of yoga or Tai Chi,focus on building these muscles.Exercising the abdominal muscles and back muscles should be included as part of a daily routine of good health, like brushing teeth. To gain the benefits of strong and supportive abs and back muscles, a full set of exercises should only take 10 to 20 minutes to complete.
- T.E. Hyde

Muscles Safety

Training tips

1) Maintain your ideal body weight. The more you weigh, the more stress you are putting on your joints, especially your hips, knees, back and feet.
Move your body. Exercise protects joints by strengthening the muscles around them. Strong muscles keep your joints from rubbing against one another, wearing down cartilage. We can help you get started on an exercise program that works for you.

2) Stand up straight. Good posture protects the joints in your neck, back, hips and knees.

3) Pace yourself. Alternate periods of heavy activity with periods of rest. Repetitive stress on joints for long periods of time can accelerate the wear and tear that causes osteoarthritis.

4) Listen to your body. If you are in pain, don't ignore it. Pain after activity or exercise can be an indication that you have overstressed your joints.

5) Don't be static. Changing positions regularly will decrease the stiffness in your muscles and joints.

6) Don't engage in activities your body for which your body isn't prepared. Start new activities slowly and safely until you know how your body will react to them. This will reduce the chance of injury.
Wear proper safety equipment. Don't leave helmets and wrist pads at home. Make sure you get safety gear that is comfortable and fits appropriately.

7) Don't try to do a job that is too big for you to handle. Get another pair of hands to help out.