Senaman perut....JOM try!

belita

Sure, a more toned midsection can ease your bathing-suit anxiety. But it can also protect you from injury: Research shows that a strong transversus abdominis—the muscle that wraps around the torso—stabilizes your back, which makes it easier to lift anything, whether it’s kids or grocery bags. To work this tricky-to-target area, try these moves created by Melissa Miller, the owner of M2 Personal Training, in Charlottesville, Virginia. Do the series two times through, three times a week.
Lie on your back with your knees bent, feet flat on the floor. Inhale and tuck your chin to your chest. Exhale and slowly curl just your head, neck, and shoulders off the floor as you lift your arms and reach toward your feet. Pause and breathe in. Slowly return to the starting position, breathing out as you go. Repeat eight times.
(A) Lying on your back, stretch your arms and extend your legs so you form a straight line. Inhale, bring your arms overhead, and begin to curl your upper body off the floor. (B) Exhale when halfway up and continue rolling forward to reach your toes. Inhale and reverse the move, exhaling halfway down, to return to start. Repeat 10 times.
(A) Raise both legs toward the ceiling. Breathe in and tighten your abs. (B) Exhale and slowly lower your legs until they’re about four inches above the floor (or as low as you can go without lifting the small of your back). Pause and breathe in. Breathe out as you raise your legs to the starting position. Repeat 10 times.
Raise both legs toward the ceiling. Keeping them straight, lower your left leg until it’s about six inches off the floor. Lift your head and shoulders off the floor and grasp the back of your right leg, gently pulling it toward you. Switch legs and repeat on other side. Quickly complete 10 reps (no pausing!).
Raise both legs toward the ceiling and extend your arms on the floor at your sides, palms down. Inhale and tighten your core muscles. Curl your hips toward your ribs as you exhale, lifting your hips off the floor and reaching your feet straight up. Breathe in as you slowly lower. Repeat 10 times.

(A) Sit cross-legged and stretch your arms out in front of you, with your fingertips touching. Breathe in. (B) With your hips square and abs tight, breathe out as you slowly rotate your upper body about 45 degrees to the right. Return to the center and repeat on your left side. Complete 10 reps.

JOM try exercise ni.....nampak senang jer

sumber : kopipes from http://health.yahoo.net/articles/fitness/

220796

jom! jom! bersenam untuk cantik & sihat!

cruz2

Jom

penchintadea

Jom

belita

pic yg last tu mcm paling senang......kan??

I want a flat tummy!!

qasehbeauty

Pic no 2 paling susah.. First time buat blh krem perut ku.. ;)

belita

qasehbeauty posted on 20-3-2013 10:05 AM
Pic no 2 paling susah.. First time buat blh krem perut ku.. ;)

yes setuju.....

nampak senang tapi susah....nak control exhale n inhale lagi

qasehbeauty

belita posted on 20-3-2013 10:27 AM
yes setuju.....

nampak senang tapi susah....nak control exhale n inhale lagi

Kalo skip yg no 2 tu blh kempis x perut? Hehe
Nk kempis tp mls kekdahnye..

220796

sy biasa bgn2 tido tu terlentang buat posisi kaki & bdn bentuk V...xde le V sgt kan....but terasa le renggangan kat perut tu.....pstu menirap buat aksi mcm nak terbang angkat kaki & tgn setinggi yg boleh.....ala2 posisi V jugak le....

haryatie

aku rajin wat senaman cam ni
bleh di katakan hari2
sbb tu la kut..org kata prut aku x buncit
selamat mencuba la ko rang..

belita

220796 posted on 20-3-2013 10:46 AM
sy biasa bgn2 tido tu terlentang buat posisi kaki & bdn bentuk V...xde le V sgt kan....but terasa le ...

ganas gak ehh ko.....

belita

haryatie posted on 20-3-2013 11:00 AM
aku rajin wat senaman cam ni
bleh di katakan hari2
sbb tu la kut..org kata prut aku x buncit

wahhhh....dah ada testimoni....

jom...jom buat....semangat ni

220796

belita posted on 20-3-2013 11:16 AM
ganas gak ehh ko.....

skrg ni gile bersenam sis...nak body mantop kekdahnye....aritu gile squats paksa2 diri sampai kene tampal koyok besor kat dua2 belah peha sbb muscle pain....wakakakaka!

Keram

I mmg amalkan senaman perut Ab curl (gambar yg first). I buat 200 kali. Supaya tidak bosan, I buat ab curl depan TV. Perut mmg flat....kalau tak silap Britney spears buat 400 kali

mat_jenin

hi..very informative sekali thread ni

blythes

nak buat dan mesti buat! *motivated*

belita

Keram posted on 21-3-2013 06:11 PM
I mmg amalkan senaman perut Ab curl (gambar yg first). I buat 200 kali. Supaya tidak bosan, I buat a ...

Bravo to u! Cayalah

belita

Jom....jom....sama2 praktik kan
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nuhanis

aku ni setiap kali thread pasal senaman. semua aku nak buat.
therad pasal skipping, aku nak skipping
thread pasal berenang pun nak pi carik memana ada kolam
pastu senaman nak bagi lengan, peha cantik semuaaaaaaa aku nak buat
tapi hagham sehagham hagham nya...satu habok aku tak buat.
mampoih la..dari dulu zaman pree, sampai skang bz keje, slalu balik paling awai pukul 7
punnn tak penah senaman.
mati la aku, lemak banyak walaupun kuruih.
tahniah kepada korang yg rajin senam2 ni sume.

Keram

kalau ada niat nak bersenam tu, mesti kena buat. Kalau bersenam boleh tiap hari. Kalau tertinggal satu hari ker apa ...nak start balik adoiii malas nya.