Fitness tips from Mr Daddy :exercise memontokkan punggung!

yeayy!! it's friday already dan tentunye seperti yang di janjikan..mr daddy akan menjawab soalan pertama dari yatiechomel..

"i nak tips exercise memontokkan puggung *serius neh*"

tinggi = 165cm
berat 45kg
info = langsung takde mesin senaman di rumah melainkan exercise tiap2 hari berlari naik turun tangga train stesen + dukung baby SN + jalan kaki 1km dari stesen ke rumah

Dear yatiechomel,

1. Food and I meant lots of good food.

2. Rest, your body must have enough rest, sleep and most important try to avoid being under too much of stress.

3. And of course sufficient weight training to boost growth.

Food:-

1. Complex Carb such as whole meal bread, brown rice, pasta or sweet potatoes will be a great choice. However white bread and white rice is good for your case during breakfast and immediately after workout. For protein, chicken and fish is the best however if you are a meat lover try to get leaner cut such as tenderloin.. Make sure you take your multivitamin as well ya.

Training- for this case ' memontokkan puggung ' :-

1. Training is easy peasy, if you don’t have any equipment at home the you can always workout just using your bodyweight. It’s the intensity that count. First you need to understand there is Gluteus medial and Gluteus maximus both are the buttock and don’t forget that you will be needing a strong lower back to lift your butt up and look more sexy.

2. It’s best to keep to basic exercise which is easy and less hassle.

a. Squat(Whole buttock)

i. Basic Squat will hit more on your total legs

ii. Sumo Squat will hit more on you inner thigh

iii. Power squat- very effective but it is a advance version of squat.

Squat Exercise Tips -- powered by eHow.com

b. Lunges(Hit more on Gluteus medial)

i. Static Lunges

ii. Alternate lunges

Lunge Exercise Tips -- powered by eHow.com

c. Leg kickback.(buttock and lower back)

you may review the video here for reference.

d. Lying back extension.(lower back)

3. Eat 1 and half hour before workout

4. Now the Program:-

a. Squat 20 times

b. Rest 30 seconds

c. Static lunges 15 each legs

d. Rest 1 minute and continue again for 3 sets

e. Sumo Squat 20 times

f. Alternate lunges 15 times for each legs

g. Rest 2 minutes and do for 3 sets

h. Floor leg kickback 20 times for each legs. Do it for 3 sets.

i. Lying back extension(alternate). 15 each side 3 sets

5. Eat immediately after workout ya. Fast absorb carbs: white bread or white rice.

6. If its hard for you to finish the work out with the timing I provide then its good for you to follow your own pace first but make sure you do it all.

7. p/s: good execution of exercise is important and during the exercise don’t rush it and do it slowly.

ok yatie...saya harap anda berpuas hati dengan jawapan yang di berikan.nantikan entry minggu depan plak..tips untuk kuruskan lengan dan peha!