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.