Tuesday, 26 July 2011

Slim Down in 5 weeks~Impian dihati

Meh kita Share sesama

What you’ll need:  
A stability ball and a set of medium-weight dumbbells. That’s it!
2-2 benda ni Shaya ada kat umah

What to do: 
Works biceps, butt, thighs
Stand with a stability ball pressed between your lower back and a wall, feet hip-width apart; hold a weight in each hand at shoulders. Maintain contact with wall, uncurling arms as you squat (as shown). Return to start; repeat. Do reps.

Works shoulders, triceps, chest, abs
Start in push-up position, hands in line under shoulders on ball, hips lifted, legs extended behind you, resting on toes. Bend elbows and lower chest to ball (as shown). Return to start; repeat. Do reps.
Works abs
Lie faceup with knees bent at 90 degrees, calves on top of ball, arms at sides, palms flat. Squeeze ball between back of thighs and calves as you draw knees toward chest, performing a reverse crunch (as shown). Return to start; repeat. Do reps.
Works thighs, butt
Stand with ball on right side, right leg extended with side of foot resting on top; hold a weight in left hand. Bend left knee and squat, reaching weight past knee (as shown). Return to start; repeat. Do reps. Repeat on opposite side.

Works back, shoulders, abs, butt
Lie with chest on ball, arms dangling in front, a weight in each hand, legs extended behind you with feet slightly wider than hip-width apart, resting on toes. Engage core as you lift upper body off ball and extend arms in a Y at shoulder height (as shown). Release to start; repeat. Do reps.
Works triceps, abs
Lie faceup on ball with feet flat, knees bent, a weight in each hand with elbows bent 90 degrees. Tighten abs and crunch up as you straighten arms in front of you (as shown). Release to start; repeat. Do reps.

Why it works:  
The moves use a Jedi mind trick to make them more manageable. You’ll do 8 reps of a move, rest for 10 seconds, then do 7 reps, rest for 10, and so on, until you’re left with one measly rep. You can do one of anything, right? Couple that with the fat-melting magic of Tabata cardio intervals (Tabata simply means 20-second bursts with 10-second rests, repeated 8 times) and you’ll firm fast!

Kena gigih ni


atty's said...

wa mesti boleh melakukannya..caiyork wa.

FarEast said...

selamat berusaha! insyallah akan ok ;) cant wait to see the result :)

KSWSK said...

ntah bl nak stat nya kak..hahahhaha

KSWSK said...