- G A Y A _ H I D U P _ S I H A T -

virgomal

Straight Arm Hold
Starting Position: Lie on your side with your right hand on the ground.
Lift yourself up to form a plank with your right arm straight and your left arm on your side.
Hold this position for the recommended number of reps.
Repeat with the other side.

virgomal

Ankle Wiggles
1) Start position: Lie back onto floor or bench with knees bent and hands at your side. Head should be in a neutral position with a space between chin and chest.
2) Leading with the chin and chest towards the ceiling, contract the abdominal and raise shoulders off floor or bench. Reach for you ankle with one hand and repeat with the other side.
3) Return to start position.
4) Remember to keep head and back in a neutral position. Hyperextension or flexion of either may cause injury.

virgomal

Alternating Toe Touch
1. Start position: Lie back onto floor or bench with feet up into the air. Head should be in a neutral position with a space between chin and chest.
2. Leading with the chin and chest towards the ceiling, contract the abdominal and raise shoulders off floor or bench. Extend one arm and reach for the opposite foot. Return to start position and repeat with other hand.
Remember to keep head and back in a neutral position. Hyperextension or flexion may cause injury. To increase resistance, hold medicine ball in hands. To decrease resistance, position hand closer towards body

virgomal

Hanging Hip Raise
1) Grab onto bar and hang from the bar with your arms straight.
2) Start position: bring knees up with hip flexed at approximately 90?
3) Keeping back firmly pressed against back support, slowly lower legs.
4) Return to start position.
5) Remember to keep head and back in a neutral position. Keep stomach tight (naval drawn in towards spine) throughout entire movement.

virgomal

Full Sit Up
1. Start position: Lie back onto floor or bench with knees bent and hands behind head. Keep elbows back and out of sight. Head should be in a neutral position with a space between chin and chest.
2. Leading with the chin and chest towards the ceiling, contract the abdominal and raise shoulders off floor or bench until you are seated in an upright position.
3. Return to start position.
4. Remember to keep head and back in a neutral position. Hyperextension or flexion of either may cause injury.

virgomal

V-Up
1) Start position: Lie back onto floor or bench with knees bent and hands extended towards ceiling. Head should be in a neutral position with a space between chin and chest.
2) Leading with the chin and chest towards the ceiling, contract the abdominal and raise shoulders off floor or bench. Also raise legs up towards ceiling and attempt to touch your hands to your feet.
3) Return to start position.

virgomal

Oblique Crunch
1. Start by placing your left foot over your right knee and place your hands behind your head.
2. Lift your shoulders up off the ground and twist so that your right elbows tries to touch your left knee.
3. Return to the starting position and repeat according to the required repetitions.
4. Repeat with the other side.

virgomal

Superman
1) Start position: Lie face down on floor with hands down at sides. You may place a rolled towel under forehead to clear face from floor.
2) Raise chest and head off floor keeping feet in contact with floor.
3) Return to start position.
4) To increase resistance, extend arms and place hands overhead.
5) Do not raise head past 8-12 inches - excessive hyperextension may cause injury. To vary exercise raise feet while raising trunk.

SweetCandy

tks kak V.. for sharing some tips on gaya hidup sihat..ni some tips to share w u pple here..kalo kita selalu jugak buat briskwalking.. ia pun adalah senaman yg bagus jugak.. misalnyer kalo kita malas nak berlari-lari anak..selai  tu buat keje rumah mcm sweeping, mopping & sebagainyer..:bgrin:

deaf4ever

kelakar eh katun2 tu...

:tutup mata

blackmore

Originally posted by virgomal at 18-8-2005 12:09 AM

Crunch
1. Start position: Lie back onto floor or bench with knees bent and h ...

......ish!!...tengok mamat nie buat kemain senang jer...time aku try...nak angkat kepala pon tak terangkat...hehehehe...:kant::bgrin:

deaf4ever

Originally posted by blackmore at 21-8-2005 01:50 AM
......ish!!...tengok mamat nie buat kemain senang jer...time aku try...nak angkat kepala pon tak terangkat...hehehehe...:kant::bgrin:

Dia taruk instruction dia " put hand behind head "
tapi kalo taruk kat telinga pun ok jugak

seafoamgreen

Originally posted by virgomal at 18-8-2005 12:11 AM

Pushup Superman w/ Alternating Arms
Starting Position ...

best nyer exercise moves ni vee.. tunggang tebalik pon ada.. kalu aku tak larat nak buat suma ni ah :kant:

deaf4ever

Originally posted by seafoamgreen at 21-8-2005 11:01 AM


best nyer exercise moves ni vee.. tunggang tebalik pon ada.. kalu aku tak larat nak buat suma ni ah :kant:

seapom, ko kan slalu jogging2..

share la kat sini,
- ko warm up cam mana
- ko jogging cammana , slow ke laju
- ko nye jogging attire cam mana
- ko warm down cam mana
- ko minum air apa? 100 plus ke, air jarang ke, coke ke masa jogging

virgomal

Originally posted by deaf4ever at 21-8-2005 12:30 PM
seapom, ko kan slalu jogging2..

share la kat sini,
- ko warm up cam mana
- ko jogging cammana , slow ke laju
- ko nye jogging attire cam mana
- ko warm down cam mana
- ko minum air a ...

dep.. aku angkat sepanduk tanda setuju....
:setuju::setuju::setuju::setuju::setuju::setuju:

Elise2004_111R

wahhh interesting topic..... v very informative ek on the exercise... crunch seme ada, lunges tak de ke? ;)

virgomal

Colour : BLUE

Associations and effect on body and mind:-
Peace, tranquility, stability, harmony, truth, confidence, conservatism, security, cleanliness, loyalty, sky, water, cold, technology, depression. Blue have been shown to lower pulse rate and body temperature and reduce appetite

Did you know?
Blue is probably the best colour to wear to a job interview as the colour reflects thrustworthiness and reliability

deaf4ever

Originally posted by virgomal at 26-8-2005 11:54 PM
Colour : BLUE

Associations and effect on body and mind:-
Peace, tranquility, stability, harmony, truth, confidence, conservatism, security, cleanliness, loyal ...

ya aku sokong.... sebab tu seluar jeans kaler biru

SweetCandy

Originally posted by deaf4ever at 27-8-2005 11:38 AM



ya aku sokong.... sebab tu seluar jeans kaler biru

oh yes.. my feveret color..

virgomal

• YOUR NECK MUSCLES ARE TENSE AND SORE - Numerous studies have shown a numerous connection between emotions and muscle tension. This is why people experience painful knots in their shoulders and upper back in times of stress.
  
• WHEN YOUR NEIGHBOUR COUGHS, YOU GET THE FLU - Constant stress harms your immune system. Typical signs of stress are constant colds, frequent herpes infections, a constant feeling of being out of shape and susceptibility to every infection that's going around.
  
• YOUR HEADS IS ALWAYS POUNDING - In addition to the migraine attacks with nausea ang drilling pain, there's also often a dull headache. Anyone who has to take more than two headache pills a month should think about his or her stress level.
  
• YOU'VE LOST OR GAINED MORE THAN 5% OF YOUR BODY WEIGHT IN THE PAST SIX MONTH - Weight fluctuations cannot be avoided in these situations, and in the long term, productivity and resilience and compromised.
  
• YOU CAN'T KEEP YOUR EYES CLOSE AT NIGHT, AND FIGHT SLEEP DURING THE DAY - Despite a sufficient amount of sleep, there's not enough nightly regeneration and recovery
  
• YOUR HEAT BEAT ACCELERATES OR SKIPS A BEAT - In acute stress situations, heart frequency can go up from 60bpm to 130bpm or more in a matter of minutes. In the long term, this leads to a premature wearing out of numerous organs.
  
• YOU CHEW ALL YOUR PROBLEMS AT NIGHT - Grinding your teeth at night, the "chewing through" of all your problems in your sleep, occurs almost exclusively in times of stress.
  
• YOUR HANDS ARE CLAMMY AND COLD - In stress situations, circulation becomes centralised; that is, more blood is sent to important organs like the heart, lungs and brain, while less blood flows to the hands and feet.
  

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