Tak perlu ke gym untuk exercise part 1

Hari ni datang opis..jalan terkengkang2...sakit peha dan belakang akibat buat squat semalam..itupon saya buat tak banyak...kena start balik exercise ni sebab dah terasa sangat badan ni lembik2...pegang lengan lembik..pegang peha lembik...nasib baik pungung tak jatuh hahaha

padan la muka! lebih setahun tak exercise...memangla sakit jadinye...takpe..sakit2 pon kena buat jugak dan hasilnye memang memuaskan..this is one of my favourite exercise...senang nak buat dan tak perlukan equipment..so tak payah pergi gym..buat di rumah saja...sambil2 tu layan afif tgk cartoon.

Kat sini saya nak share info pasal exercise yang saya buat k..saya bukan la pakar so pinjam info2 yang dapat dari website2 yang lebih bertauliah.

yang gambar bawah ni ialah squat.



Purpose:

to define and strengthen your thighs and butt.

The main muscles targeted by the squat are the:

• quadriceps,
• calves,
• hamstrings,
• glutes,
• hip flexors, and the
• lower back

How to do a basic squat:

Start by doing 10 reps. Or you could work to time in circuits (i.e. 30 seconds exercise, 20 seconds rest).

1. Stand with your feet shoulder width apart, toes facing straight ahead.
2. Keep your back neutral (not overly arched or slouched), and head facing forward throughout.
3. Bend your knees and go down into the squat by using your glutes to stick your butt backwards (like you're about to sit down).
4. Keep going until your knees are almost at 90 degrees. Keep your knees pointed in the same direction as your feet, but don't let them bend beyond your toes.
5. Focus on your thighs and butt as you come back up.
6. Go into the next rep without locking your knees. Complete your reps and sets with slow, steady movements.

Tips:

• Keep breathing steadily, get into a rhythm.
• Keep your core muscles braced throughout, this will stabilise your squat.
• Keep your heels down throughout, and stay evenly balanced on your feet.

source here


So pada yang tak mampu ke gym atau takde masa macam saya ni...elokla praktikkan exercise ni di rumah...try la! tak lama pon..macam saya ni saya akan ambil masa less than 1 hour dan buat 3 kali setiap minggu untuk exercise...

saya akan share lagi info pasal exercise lain yang boleh di buat di rumah pada next entry ok!

Happy weekend!