MITOS LATIHAN BEBANAN 3

MITOS LATIHAN BEBANAN 3
Mitos 3
Jika kita berhenti melakukan latihan bebanan, otot kita akan bertukar menjadi lemak.
Ini adalah satu statement yang tak boleh terima. Kenapa saya katakan begini?
Otot & Lemak adalah 2 BENDA YANG BERBEZA seperti buah oren dan epal. Saiznya lebih kurang, tapi rasanya lain.. betul tak?..
...

Mari saya terangkan dengan jelas. Otot dan lemak adalah 2 JENIS RANGKAIAN TISU YANG BERBEZA kerana kedua-duanya mempunyai fungsi yg berlainan.
Otot : Direka untuk menarik tendon dan menggerakkan tulang untuk kita melakukan pergerakan



Lemak : Ianya adalah simpanan tenaga yg didapati daripada nutrien (pemakanan). Semakin kurang tenaga digunakan, semakin banyak lemak akan disimpan

So, semasa kita berlatih otot akan menjadi hypertrophy (membesar) sedikit dan secara tak lansung kalori akan banyak dibakar semasa rehat. Jadi apa yang berlaku sekiranya kita berhenti bersenam?..
Pernah tak anda dengar ’USE IT OR LOSE IT?’ Otot yang dibina akan hilang dan kembali ke keadaan asal. Proses ini dipanggil ATROPHY. Bila otot mengecil, pembakaran kalori akan berkurangan dan secara tidak langsung akan memberikan ruang kepada lemak untuk berkumpul kembali. Katakanlah seorang wanita yang melakukan latihan bebanan berhenti berlatih, kebanyakkannya berat badan mereka tidak berubah tapi ratio lemak dan otot berubah secara drastik (otot akan mengecil dan lemak akan berkumpul kembali). Tetapi wanita yang menjalankan latihan bebanan dapat memperlahankan proses kemerosotan kekuatan berbanding daripada wanita yang tidak melakukannya.
Jadi, berlatihlah untuk KESIHATAN dan bukan untuk KOSMETIK (penampilan, nak kurus dan sebagainya kerana ianya hanya bersifat sementara)

CHANGING GRIPS ON THE LOW PULLEY ROWS

CHANGING GRIPS ON THE LOW PULLEY ROWS

NARROW GRIP PULLEY ROWS

Low Pulley rows are mostly performed with a narrow grip and using a V-bar handle. This is the most common way that it is performed in gyms worldwide and I am sure you have performed most of your low pulley rows this way. Using the narrow grip puts you in a stronger position to move more weight because you gain assistance from your arms. Note the position of your elbows. They are pointing downwards. And note where you are pulling the handle towards: your belly button. This variation is good for working the lats especially the lower region. Think of Phil Heath when performing these.

 

WIDE GRIP PULLEY ROWS

Troy Alves performing wide grip pulley rows

 

Troy Alves (photo) is performing a wide grip variation using a slightly wider than shoulder grip. Note the orientation of the elbows in this case. The elbows are flared up as he brings the bar to the upper abs. This variation bring the middle traps, rhomboids, teres etc into play. These muscles add a lot to back musculature (pictured). Of course the lats are still being worked but at the same time these upper back muscles are also getting worked. Make sure to honestly analyse your back and see where work needs to be done. Accordingly includes variations of exercises, such as the wide grip pulley rows.

Toney Freeman's amazing back

 

NOTE ON FORM

Keep a slight bend in your knees. You will see it is easier on your lower back. Go down to a full stretch and don’t lean backwards when bringing the handle towards your body. Keep your torso erect and stick the chest out. Feel those muscles contracting

 

ARNOLD CLASSIC EUROPE: AFRICAN PRIDE

ARNOLD CLASSIC EUROPE: AFRICAN PRIDE

Arnold Classic Europe 2012:  spectacular Shawn Rhoden

SPECTACULAR SHAWN RHODEN

Past week end in Madrid, at the Arnold Classic Europe, while all eyes were turned to 2012 Mr Olympia revelation, Shawn RHODEN, who eventually took the Arnold after a spectacular show, the African bodybuilding community had a special attention to the performance of its ambassadors, 9 in total, including competitors from the diaspora.

EXPECTATIONS DISAPPOINTED...

Big expectations were put on Cameroonian Lionel BEYEKE in the pro division, and South African Vusumzi NJISANE in the amateur.

disappointing Lionel Beyeke

Lionel BEYEKE who competed for France, where he resides, made a poor performance related to his potential ending 11th in the pro division. Since the strong impression he made at the Arnold Classic Amateur in 2009, where he placed 2nd and got his pro card, Lionel has a hard time to convince and seems stagnating or even regressing.

South African “BULLDOZER” Vusumzi NJISANE appeared with a lack of conditioning and ended 15th in the over 100kg amateur men’s bodybuilding division. This conditioning issue is a recurring problem for 2011 South Africa champion, who lost his title one month ago and placed 4th at BBSA* national for this peculiar reason.

South Africa Vus missed his conditioning

The day Vus will succeed his pre contest conditioning he will enter the pro division and become one of the top bodybuilder of his generation. His physique being just insane…

...AND PRIDE

 

Omar Riahi, 6th up to 80kg

 While the favorites performed under the expectations, 3 of our ambassadors made us proud:

Moroccan Omar RIAHI placed 6th in the up to 80kg amateur men’s bodybuilding, despite a food poisoning he caught in Marrakech one week before that ruined part of his preparation.

Oarabile Botshelo, 4th up to 75kg

South Africa Oarabile BOTSHELO placed 4th in the up to 75kg amateur men’s bodybuilding, another remarkable performance after his 3rd place at the IFBB world classic bodybuilding in Tallinn – Estonia, past year.

Ricardo Correia, 3rd up to 90kg

Ricardo CORREIA, competing for the United Kingdom where he lives, appeared in a terrific shape and placed 3rd in a tough up to 90kg amateur men’s bodybuilding, beside the eventual overall champion Alexander KODZOEV. Ricardo CORREIA whose nickname his O FUTURO is definitely one of the future names of the bodybuilding planet.

Ghanaian Gabriel OPARE competed for Spain and placed 12th in the up to 85kg division. South Africa was represented in the Bikini divisions by Olivia VAUGHAN, 8th in the over 168cm division and Jenny LITHGOW in the under 168cm division while their compatriot Dion FRIEDLAND placed 6th in the Master Men over 60 years.

WORLD BODYBUILDING

BODYBUILDING: PORNOGRAPHY INTERFERENCES

CYBER PORNOGRAPHY, THE NEW DEVIANCE

 

While the great majority of bodybuilders aspire to the recognition of the nobility of their art, made of pain, patience and sacrifice some just do what it takes to ruin the image of super-human that bodybuilder’s physique inspires. Already fingered for the uninhibited use of steroids, Bodybuilding is now facing a new deviance: cyber pornography.

 An incredible number of athletes, including famous professional figures, cash their physiques in adult websites, mostly gay oriented. Some act with the illusion that the internet may grant them anonymity and discretion, others openly assume. In one case or the other, as grown adults those bodybuilders are free of their life and free of their image and free to use the physique they built by their own as they wish, may it be in the most ridiculous exposure.

However, bodybuilders have a special status that they don’t share with other athletes. Considering that even the anonymous big guy in the gym is someone whose presence and physique inspire respect and may be considered by many like a role model and source of inspiration, especially for teenagers. This status is just incompatible with the one of a sex object. The problem appears when big names of the sports get involved and the fact ignored by the whole bodybuilding industry. In any other sport a competitive athlete engaged in pornography would promptly lose his sponsors and be banned from competition. But to that respect bodybuilding seems to belong to another planet. High level of tolerance or poor level of ethic, whatever may be the explanation it just contributes to reinforce the ghettoization of bodybuilding and drive away lots of vocations.

-----------------------------------------------------------------------------------------------------------------------------------------------------------------

 

THE KAI GREENE CASE

The emblematic case of Kai Greene

 

An emblematic case is KAI GREENE. Considered as one of the best current bodybuilders and one of the most serious contenders to the Mr Olympia, Kai Greene has notoriously entered professional bodybuilding as a stripper, as may reveal his so typical posing routines that made his fame. Kai Greene also made several gay oriented adult videos the last one just few weeks before receiving the Arnold Classic trophy from the hands of governor Schwarzenegger. Since then his sponsors and bodybuilding medias made a great job to sell a story of the good boy who struggled out of the ghetto thought determination and hard work, a pure ”American Success Story “. Though this success story raises a question: Shall one sell his body to buy juice in order to access success in our sport?

Back in the 70s, Arnold Schwarzenegger sold us a different success story that has been a key factor for the popularization of bodybuilding.

 

The KAI GREENE case is not unique, far from that. In just one adult website featuring almost 200 bodybuilders we could recognize 15 national champs, 3 musclemania champs, 4 NABBA Mr Universe and 5 IFBB pro. Probably much more if we consider those whose identity and credit is not familiar to us.

 

FROM MUSCLEGALLERY TO MUSCLEHUNKS

 

The adult website to which we referred is part of a big business hidden behind a presentable façade. This business is based on 3 entities:

 - First the presentable façade, Musclegallery, that obviously plays the role of the bait for the bodybuilders. It features a high quality and semi artistic photographic work whose models are serious competitive bodybuilders, among whom respected names of the industry. The content varies from very classical bodybuilding poses to homo-erotic material but doesn’t cross the line of pornography. The artistic touch enhances its perception and neutralizes all provocation. It can be tempted for an anonymous, but talented, bodybuilder to get some exposure by featuring in artistic material beside big names of the industry all that while making some cash.

- And in case the bodybuilder need more cash there is, behind the façade, a second website: Musclehunks. Considering that bodybuilding is an expensive sport and that notorious pro, did it before it may be tempted to cross the line and join Kai Greene on Musclehunks. A paysite featuring bodybuilders in pornographic materials.

- Finally if the cash inflow is not regular enough there is a third website called livemuscleshow, actually a webcam services  version 2.0 of the good old days “peep show”. The bodybuilder can get online every day and get paid to satisfy the sexual fantasies of his clients.

 

FROM BRAZIL TO AFRICA

 

The owner of those 3 websites, photographer Ulrich Oehmen, shot around 500 bodybuilders all around the world. If the USA and Brazil occupy a prominent place in his business, countries such as Argentina, Mexico, Peru, Venezuela, Romania, Ukraine or the Philippines are represented, sometime at the "highest level". And Africa is not absent….

 

At the beginning of this year the Ivory Coast Bodybuilding federation, FIBBA, banned its current champion from its competitions when it was revealed that the bodybuilder infringed the organization’s code of conduct by exposing himself in pornographic material. Few months later for similar reasons, a similar decision was taken against a Ghanaian bodybuilder who used to compete in FIBBA’s contests. If these decisions raise the question of the limit between private life and sport, the answer may be found in the interferences between private life and sport in term of image.

 

 

banned!

 

ROLE MODEL

 

Assuming that those guys who cash their physiques in cyber pornography are fully conscious of the consequences on their own image and realize that the internet is the most open place in term of exposure, this is their business and no one else’s… Unless the very same physiques are used elsewhere to promote the social virtues of sport.

 

Sport is a social factor which highlights the best in human nature in term of competition and self-transcendence. The competitive athlete is a role model who arouses admiration and motivation. He is on a pedestal and should stay there. And this worth for bodybuilding and bodybuilders. When a bodybuilder enters the gym or walks down the street, his only presence imposes on.

 

All the kids admire his physique and dreams to become like him, all the adults admire his discipline and envy his physique. All those big guys are anonymous ambassadors of our sport and are unconsciously promoting it. With the large scale of ambassadors we have, our sport should be one of the most popular. But ironically it’s still struggling in quest of recognition and respectability.

 

SEND A STRONG MESSAGE

 

According to its basics, Bodybuilding is one of the most noble sport. It requires talent and gift of course but also a unique sense of dedication, consistency and discipline. Unfortunately the pervasive role of steroids and this more recent intrusion of internet pornography are just ruining its image. It’s time for the industry to send a strong message and find the right messenger. The kind of Steve Reeves, Franco Columbu or Serges Nubret who made entire generations dream or Arnold Schwarzenegger whose amazing career made the pride of Bodybuilding.

 

Bodybuilding Icone Arnold Schwarzenegger  became Governor of California...

 

 

 

 

BAGAIMANA PULA DGN MALAYSIAN BB..

 

Kebaikan Protein Dalam Kehidupan : Sumber Dan Cara Pengambilan

Protein adalah sejenis nutrien yang melaksanakan pelbagai fungsi dalam tubuh kita. Ia membantu mata anak anda untuk melihat, mengecutkan otot dan pembekuan darah. Selain itu, ia membolehkan anak anda menjadi aktif dengan memudahkan tindak balas kimia melalui enzim dan melindunginya terhadap jangkitan. Tanpa protein, tulang, kulit dan rambut anak anda tidak akan mempunyai strukturnya.

PERANAN PROTEIN:
Menggantikan sel-sel dan tisu yang mati atau rosak.
Mengawal proses badan (sesetengah hormon tetapi bukan semuanya adalah protein).
Mengekalkan jumlah dan komposisi cecair badan.
Mengangkut bahan-bahan seperti lipid, vitamin, mineral dan oksigen ke seluruh badan.
Melindungi badan terhadap penyakit melalui antibodi dan menguatkan sistem imun badan.





SUMBER PROTEIN:



Protein dalam diet kita boleh didapati daripada dua sumber utama iaitu protein haiwan (contohnya susu, telur, daging dan ikan) dan protein tumbuhan (contohnya bijirin, kacang, kekacang dan produk soya). Protein haiwan adalah lebih lengkap secara biologi daripada protein tumbuhan kerana protein haiwan mengandungi semua asid amino penting yang diperlukan oleh badan. Walaupun protein tumbuhan adalah protein yang tidak lengkap, ia adalah pengganti yang baik untuk daging atau protein haiwan. Tambahan pula, jika dua protein tumbuhan seperti kekacang dan bijian atau kekacang dan kacang/biji dicampur bersama, ia akan saling melengkapi dan membekalkan semua asid amino penting yang diperlukan untuk seseorang individu.

SYOR DAN PANDUAN DIET:

1) Berikan anak anda ikan dengan lebih kerap, setiap hari jika boleh. Untuk mencapai matlamat ini, berikan anak anda satu hidangan ikan sehari. Kurangkan pengambilan kerang-kerangan berbanding dengan ikan.

2) Tingkatkan pengambilan susu dan produk tenusu anak anda. Susu bukan sahaja merupakan sumber protein yang penting, ia juga sumber yang kaya dengan kalsium dan vitamin. Satu gelas susu segar (250ml) mengandungi kira-kira 8.5 gram protein. Tambahkan susu yang kurang gula dalam oat dan bijirin anak anda. Yogurt dan keju juga merupakan sumber produk tenusu yang baik.

3) Berikan anak anda daging, ayam dan telur secara sederhana. Pilih pelbagai jenis daging dan gunakan kaedah yang berlainan untuk memasak hidangan ini. Berikan anak anda makan telur dalam jumlah yang sederhana, sebanyak sebiji telur sehari secara puratanya (sendirian atau dalam masakan). Elakkan daripada memberi telur putih kepada anak anda yang berumur 1 tahun atau ke bawah.

4) Amalkan cara memasak yang lebih sihat untuk ikan, daging, ayam dan telur. Kaedah memasak yang disyorkan termasuk mengukus, merebus, merenih, memanggang dan membakar. Lebihkan mengguna herba, rempah dan limau nipis atau lemon untuk menambah perisa kepada hidangan-hidangan ini daripada menggunakan garam atau sos pekat.

5) Pilih daging dan ayam yang rendah lemak dan kolesterol. Kurangkan pengambilan lemak tepu dengan memilih potongan daging dan ayam tanpa lemak. Buang kulit ayam dan lemak daging yang boleh kelihatan sebelum memasak.

6) Berikan anak anda kekacang setiap hari dan masukkan kacang dan bijian dalam dietnya setiap minggu. Kekacang seperti kacang pea, kacang dhal, kacang kuda, kacang soya dan kacang tanah mengandungi banyak protein dalam bijinya. Pilih pelbagai jenis kekacang serta produknya seperti tempe dan tofu untuk menyediakan makanan. Tambahkan kekacang dalam sup dan hidangan anak anda. Tambahkan kacang sebagai snek atau dalam hidangan utama seperti dalam sayuran tumis.

Berapa banyak protein yang anak anda perlukan?

Berdasarkan Saranan Pengambilan Nutrien Malaysia (RNI), jumlah pengambilan protein yang disyorkan untuk kanak-kanak berumur di antara 1 hingga 6 tahun ialah 17 hingga 23 gram setiap hari. Kanak-kanak di antara umur 7 hingga 12 tahun memerlukan kira-kira 32 hingga 46 gram protein setiap hari.

KESEIMBANGAN:

Walaupun protein adalah sangat penting dalam diet anak anda, anda perlu ingat bahawa keseimbangan nutrien (contohnya karbohidrat, lemak, vitamin, mineral dan protein) adalah penting untuk semua orang, terutamanya bagi kanak-kanak yang sedang membesar. Untuk membina kekuatan, sel otot anak anda memerlukan aktiviti fizikal dan kesemua nutrien yang penting. Jika terlalu mengutamakan protein, anda mungkin tertinggal makanan dan nutrien lain yang juga sama penting.

Terlalu banyak atau terlalu sedikit dalam apa-apa jua perkara adalah tidak baik. Amalkan keseimbangan, kesederhanaan dan kepelbagaian dalam menyediakan makanan untuk pertumbuhan dan perkembangan yang baik.

 

INFO DKONGSI BERSAMA BADANG MALAYSIA..

MITOS_BERAT DAN RINGAN..DLM MEMBINA BADAN..

MITOS LATIHAN BEBANAN 1

Mitos Latihan Bebanan
Saya akan berkongsi dengan anda semua mengenai mitos yang terdapat di dalam latihan bebanan. Ramai yang anggap latihan bebanan ni hanya untuk bina badan sahaja, sebenarnya latihan bebanan ini SANGAT PENTING kepada diri kita. Bersama ini saya sertakan 5 sebab latihan bebanan ni sangat penting kepada diri....
Mitos 1
...

1. Saya boleh kurangkan lemak di kawasan abs, peha dsbnya dengan exercise yang spesifik
Sebenarnya tiada exercise yang dilakukan boleh menghilangkan lemak di mana-mana area yang spesifik (spot reduction). Katakanlah anda ingin mendapatkan six pack. Ramai antara kita percaya bahawa dengan melakukan sit up dapat mengurangkan lemak dibahagian perut. INI TIDAK BENAR
Untuk makluman anda, kita mempunyai 4 lapisan di dalam badan iaitu tulang, otot, lemak dan kulit.
Sebelum saya menerangkan lebih lanjut, kita imbas gambar di atas. Di bahagian dalam sekali adalah tulang. Otot pula berada di atas tulang. Otot ni kebanyakkanya lebih besar daripada tulang. Di atas otot pula ada lemak dan lemak ni pula diliputi kulit (kalau nak senang tengok je peha ayam).
Ok, sekarang saya akan menerangkan secara jelas. Jika anda melakukan sit up, otot abs anda akan terbentuk dan six pack akan terjadi TAPI siapa yang berada di antara otot dan kulit? LEMAK... so, macam mana teruk pun kita berlatih, kalau lemak tak dibakar dan berkurangan, maka six pack ni tetap akan DITUTUP OLEH LEMAK.
Jadi ingatlah, tiada senaman yang spesifik untuk mengurangkan lemak dibahagian2 yang spesifik. Apa yang perlu kita lakukan adalah cardio exercise dengan menggunakan LEMAK SEBAGAI SUMBER TENAGA UTAMA semasa melakukan senaman dan mewujudkan CALORIE DEFISIT (pengambilan makan yang kurang vs senaman yang banyak)

See More

 

MITOS LATIHAN BEBANAN 2
Mitos 2
Untuk ’tone’ kan otot, saya perlu menggunakan bebanan yang ringan dan ulangan yang banyak
Mitos kedua ni banyak dicanang dimajalah2 dan info2 bahawa dengan menggunakan bebanan yang ringan dan ulangan yang banyak akan dapat memberikan tone kepada otot kita. Malah ada juga yang cuba menakutkan kaum hawa supaya jangan mengangkat bebanan yang berat kerana takut badan menjadi besar.
Sebenarnya latihan sebegini tidak membakar lemak dengan banyak. Proses pembakaran lemak berlaku dengan 2 cara iaitu
...

a) mewujudkan calorie deficit seperti yang saya terangkan dalam mitos semalam
b) membina muslce mass agar dapat meningkatkan metabolism agar pembakaran lemak berlaku semasa rehat.
Adakah melakukan bebanan yang ringan dengan ulangan yang banyak tidak memberikan apa-apa kesan kepada kita?.. TIDAK JUGA. Ianya bergantung kepada sasaran atau objektif latihan kita. Berikut adalah PHYSIOLOGY OF REPETITIONS dan kesan terhadap badan kita.
Sasaran / Objektif
Reps / Ulangan
Bebanan
Meningkatkan kuasa dan kekuatan
1-5
Tinggi
Pembesaran otot
8-12
Sederhana
Dayatahan otot
Lebih daripada 12
Ringan
Jadi, jika anda ingin mencapai sasaran anda, berlatihlah dengan betul. Seperti contoh, jika sasaran anda adalah untuk membesarkan atau ‘tone’ kan otot, kita perlulah melakukan ulangan sebanyak 8-12 reps dan pastikan semasa bebanan diangkat, ianya memberikan cabaran kepada anda sehingga ulangan yang ke 10-12 reps, (barulah spotter diperlukan untuk membantu 2 reps yang terakhir). Jika anda melakukan 10-12 ulangan dengan mudah, bermakna bebanan itu ringan dan tidak akan memberikan kesan yang maksimum.
Saya tidak galakkan anda untuk mencari *1RM (1 Repetition Maximum) kerana 2 perkara iaitu
i) jika anda orang yang baru hendak melakukan latihan bebanan, otot anda tidak berada di dalam kondisi yang bersedia dan risiko anda menghadapi kecederaan adalah sangat tinggi.
ii) lagi satu adalah disebabkan oleh mood anda pada hari tersebut. Mungkin anda berada dalam mood yang baik, ceria dan kurang stress, jadi bacaan dan rekod yang anda catatkan baik tapi apabila anda mula melakukan latihan bebanan mungkin pada ketika itu anda berada didalam mood yang tidak baik, ia juga boleh mengundang kecederaan.
Oleh itu, saya sarankan anda cuba dahulu (trial and error). Angkatlah beban yang anda rasa yakin untuk anda lakukannya, jika anda rasa
a) Bebanan yang dilakukan senang, TAMBAHKAN BEBAN
b) Bebanan yang dilakukan susah, KURANGKAN BEBAN
c) Bebanan yang dilakukan cukup mencabar anda, KEKALKAN BEBANAN TERSEBUT.

*(Repetition Maximum = kemampuan sesuatu kumpulan otot mengangkat beban berulang-ulang sehingga letih untuk menentukan kekuatan individu melakukan 1 ulangan yang maksimum)

 

INFO DKONGSI BERSAMA BADANG MALAYSIA.

CHEST WORKOUT..BOLEH TRY..

MALAYSIAN BODYBUILDER JUNKIES CLUB: ‎10 kesilapan terbesar semasa workout1. cara wor...

MALAYSIAN BODYBUILDER JUNKIES CLUB: ‎10 kesilapan terbesar semasa workout

1. cara wor...: ‎10 kesilapan terbesar semasa workout 1. cara workout yg salah ramai yang workout dgn cara yg slh sbb segan/malu utk bertanya. ia bukan ...

‎10 kesilapan terbesar semasa workout

1. cara workout yg salah
ramai yang workout dgn cara yg slh sbb segan/malu utk bertanya. ia bukan sahaja akan memberi kesan yg lmbt malah akan menyebabkan kecederaan.

2.berfikiran "lebih" adalah yang terbaik
wo 6-7 kali seminggu mungkin kelihatan sihat utk dilakukan, tp anda mungkin tidak akan mencapai result yang maksima. ia amat penting utk memberi otot anda rehat spenuhnya. jika anda terlebih wo, anda tidak akan dpt melihat result yg dikehendaki

3.akan bebanan yg terlalu ringan
ramai org yg berfikiran dengan mengangkat bebanan yg lebih ringan dgn pengulangan yg byk akan memberi result yg baik, tp cara itu adalah salah! dgn Menggunakan bebanan yang lebih berat dgn 8-12 reps akan membolehkan anda untuk membakar lemak dan membina otot dgn lebih berkesan.

4.Melakukan Latihan Pengasingan(isolation training) Terlalu Banyak
latihan pengasingan hanya berhasil dgn satu atau beberapa otot pada satu masa, ia bukanlah cara yang berkesan untuk wo. Dengan mengamalkan latihan kompaun (latihan yang sasaran pelbagai kumpulan otot) - anda boleh mendapatkan senaman yang lebih baik dalam jumlah yang lebih singkat, kerana ia menggunakan lebih banyak tenaga dan meningkatkan metabolisme anda. Beberapa contoh yang biasa dan mudah senaman kompaun ialah halter lunges, deeps squats, dan lying floor leg raises with a crunch

5.Mengambil Nasihat dari seorang yang bukan profesional/ tidak berkemahiran
Ia adalah mudah untuk mendapatkan nasihat kecergasan dari kawan-kawan anda dan keluarga apabila anda memulakan rutin baru, tetapi melainkan mereka profesional terlatih, apa yg berhasil untuk mereka mungkin tidak berhasil untuk anda. Semua orang adalah berbeza, jadi ia adalah baik untuk mempercayai naluri anda. Jika anda merasakan yg berlari adalah cara yg tidak sesuai utk anda, jgn melakukannya. Cari sesuatu latihan yang lain yang berhasil untuk anda. Jika anda sedang mencari nasihat, carilah seorang yg mahir utk membantu anda.

6.makan makanan yg salah
Jika anda fikir anda boleh makan apa sahaja yang anda mahu dan mengharapkan bahawa senaman sahaja akan membantu anda mencapai keputusan yang anda cari, anda telah makumat yang salah. Untuk kesihatan keseluruhan, anda perlu mengambil diet yang seimbang dalam protein, sayur-sayuran, buah-buahan dan bijirin penuh. Jangan membuat ia satu tabiat utk pergi ke McDonald selepas sesi senaman anda.

7.melakukan senaman yang sama setiap masa
Jika anda terus melakukan senaman yang hari demi hari, badan anda akan menjadi biasa dgn senaman tersebut dan keputusan yg mendatar. Jika anda mahu terus melihat hasil yang baik, campurkan rutin anda. Jika anda biasanya menjalankan tiga kali seminggu, cuba latihan kekuatan, Zumba atau apa2 aerobic. berehat dari aktiviti wo boleh memberi kesan yang baik kerana bila anda melakukan aktiviti tersebut di hari yg lain ia akan menjadi satu cabaran!

8.sesi wo yg terlalu pendek
semasa wo, pergerakkan yang perlahan dan terkawal adalah lebih baik. semasa mengangkat bebanan, cara yg perlu diikut ialah dgn 1 saat angkat dan 3 saat turun. tidak perlu tergesa-gesa semasa wo, kerana ia bukanlah cara yang berkesan dan boleh menyebabkan kecederaan

9.tidak melakukan regangan sblom wo
mengabaikan regangan boleh menyebabkan bahagian belakang, bahu dan leher anda sakit malah kecederaan sendi. lakukan regangan selama 5 minit selepas setiap wo utk mengelakkan sebarang masalah.

10.cardio sebelum wo
Jika anda biasanya melakukan cardio sebelum wo, anda mungkin tidak akan mendapat hasil yang maksima di gym. Sentiasa melakukan wo sebelum kardio, terutamanya jika matlamat anda membina dan mengekalkan jisim otot tanpa lemak. Badan anda akan dibawa ke satu tahap yg paling tinggi, ini bermakna anda akan terus membakar lebih kalori semasa sesi kardio anda.

info dkongsi bersama Prazo Syahizwan mbbjc.

SENAMAN DARI USIA KANAK2 ADALAH AMAT D GALAKKAN..MALAYSIA HARUS MEMULAKANNYA..

 

Pelajaran meningkat kerana senaman

Melakukan aktiviti senaman bukan sahaja memberi manfaat kepada kesihatan fizikal bahkan menyumbang kepada tahap kecergasan.

Satu kajian di Belanda baru-baru ini membuktikan kanak-kanak sekolah yang melakukan rutin senaman cenderung untuk memiliki prestasi akademik yang lebih baik.
...

Beberapa kajian di Amerika Syarikat, Kanada dan Afrika Selatan sebelum ini telah memberi keputusan yang sama.

Dalam kajian yang disiarkan dalam jurnal Archives of Pediatrics and Adolescent Medicine itu mendapati terdapat hubung kait yang signifikan antara aktiviti fizikal dan prestasi akademik murid.

Kajian itu dilakukan di Pusat Perubatan Universiti Vrije di Amsterdam, Belanda yang diketuai oleh Amika Singh.

"Sebanyak 14 kajian yang melibatkan kanak-kanak berusia enam hingga lapan tahun mendedahkan mereka yang aktif secara fizikal menunjukkan prestasi akademik," kata Amika.

Peningkatan tahap oksigen dalam otak ketika senaman memainkan peranan dalam meningkatkan keupayaan belajar di dalam kelas.

Aktiviti itu merangsang pertambahan hormon melawan tekanan dan meningkatkan minat belajar. Selain itu, aktiviti tersebut juga mendorong pembentukan sel-sel saraf baharu dan fleksibiliti sinaps.

 

INFO DARI BADANG MALAYSIA

MINUMAN TERBAIK UTK AHLI BNA BADAN..DAN AHLI SUKAN YG LAIN..
MUDAH DAN RENGKAS..

 

Post-Workout Refueler Energy Smooth

Post-Workout Refueler Energy Smoothie

This is an excellent refueling smoothie perfect for restoring energy after any activity. Almonds' protein helps build and repair muscle. Plus, the potassium (twice as much as you get in two bananas) ba...

lances your electrolytes and fluids.

Ingredients:
2 medium oranges (10 ounces total), peeled and cut into chunks
1/4 cup whole, raw almonds
1 small sweet potato (about 4 ounces), scrubbed and coarsely chopped
1 medium apple (8 ounces), cored and cubed
1/2 cup water

Directions:
1. In a blender, combine oranges, almonds, sweet potato, apple, and water
2. Blend, scraping down sides occasionally, until smooth.
3. Strain juice and, if desired, thin with additional water. Refrigerate up to 2 days (shake before serving).

Alcohol & Muscles

You may have wondered how detrimental your drinking habits really are on your muscle-building progress. Is it really that harmful to go out with the guys and have a few beers after work on a Friday? If you’re trying to get lean, does this mean you should forgo all alcohol for the next month or two? Or, if you are really diligent with the rest of your diet, can you indulge on the weekend with a few cold ones?

Many guys would rather have a few drinks on the weekend than cheat with food that’s not a part of their diet plan. While some struggle to cut out foods, for others, cutting out drinking is the real challenge.

So, what’s the answer to the correlation between alcohol and muscles? How does alcohol affect the muscle-building process?

By understanding what happens when you drink, you can make your own judgment calls as to whether or not alcohol should be included in your workout and muscle-building plan. Here's what you need to know about alcohol and muscles.

Alcohol and growth hormones

One major issue with the consumption of alcohol has to do with its effects on the release of growth hormone. Growth hormone is the substance in the body that plays a very large role when it comes to building muscle, stimulating other cell growth and development and promoting optimal bone growth. When this hormone is low, you aren’t going to get the same amount of muscle development as you would when it’s at an optimal level.

Growth hormone is predominately secreted during the early sleeping hours of the night and because alcohol tends to disrupt natural sleep rhythms, it will decrease the amount of growth hormone released. This decrease can be up to as much as 70%, so it will really short-circuit the progress you are able to make.

Alcohol and testosterone

The next factor to consider is alcohol’s effect on testosterone. As you likely know, testosterone is another huge hormone associated with muscle growth and is the reason why men carry a great deal more muscle mass than women (since men have more testosterone flowing through their bodies).

When you consume alcohol, however, a substance is produced in the liver that is toxic to the release of testosterone. This substance decreases the concentration of testosterone in the body, resulting in lower muscle mass and definition. So, when you consider all the hard work you put in at the gym, also consider the affects derived from the combination of alcohol and muscles.

Alcohol and recovery

Another area that alcohol affects when it comes to muscle building is your ability to recover. Since alcohol is a toxin to the body, energy is going to have to be expended in order to remove it from the system and to recover from any negative effects it has had on the tissues.

Since this takes time and energy reserves, you won't have as much energy in store to recover from your workouts, therefore, you will not be as fresh when you return for your next gym session.

Alcohol and dehydration

Dehydration is another issue you have to watch out for if you choose to drink alcohol while trying to build muscle and work out. Since alcohol acts as a diuretic in the body, unless you are sure to replace the extra fluid with water or another nonalcoholic beverage that doesn’t contain caffeine, your natural water balance will be disrupted.

Dehydration has a number of negative effects on the body, from inducing feelings of fatigue to causing low physical performance, making you feel hungrier (which is especially problematic while dieting), and disrupting the ability of the muscle cells to produce ATP -- which is your primary source of muscular energy.

Alcohol and glycogen synthesis

Aside from ATP, the next source for muscular work is stored muscle glycogen. Unfortunately, though, when you consume alcoholic beverages, alcohol synthesis will take precedence over glycogen synthesis, resulting in decreased stores in the muscle cells.

When you go to do your next workout, your body will have less energy to run on, causing fatigue to set in early.

When your workouts end prematurely, you don’t derive as many benefits in terms of increases in strength since the necessary overloading stimulus (which is partly defined through volume of weights lifted) will not be increased.

Alcohol and aerobic ability

If you aren’t as concerned with your strength levels and figure this means alcohol is a safe bet for you, you may want to think again. Even when it comes to aerobic activities, alcohol affects performance.

In this scenario, alcohol can cause an increase in blood pressure throughout the body and a corresponding increase in heart rate.

Since your heart will already be working at an increased rate during aerobic activities, the additional stress from the alcohol will only amplify the heart rate and make the exercise feel harder than it should.

Alcohol and body fat

Finally, the last issue surrounding alcohol consumption is that it contains calories, and these do add up quickly. Typically, you’ll likely find yourself drinking beer, wine or hard liquors, which do contain fewer calories than the fancier, sweeter-tasting cocktails that women often drink, so at least that's an advantage.

Still, at seven calories per gram, after three or four drinks, these calories would equal a good-sized meal. Unless you are going to cut down on food intake in order to make room for these calories (which is rare, as usually you’ll actually find yourself snacking on high-calorie items such as nuts, pizza, wings or nachos), fat gain will result.

booze builds bellies

So, next time you’re contemplating whether or not you should have that drink, keep these factors in mind. Definitely, alcohol and muscle building are not a good pair, as stated by all these points, but if you aren’t training for any major athletic event or getting ready to step on stage for a bodybuilding competition, chances are that you can afford yourself one or two drinks once in a while without having to worry too much.

Just keep moderation in mind and try your best to consume extra water with the alcohol, eat more vegetables during the rest of the day (to increase nutrient content in your diet while decreasing calories) and allow for a little extra sleep time if you can after you’ve had a few drinks.

Is Milk Really Healthy for You? Learn the Facts

Does It Build Muscle?

Absolutely. In fact, milk is one of the best muscle foods on the planet. You see, the protein in milk is about 20 percent whey and 80 percent casein. Both are high-quality proteins, but whey is known as a "fast protein" because it's quickly broken down into amino acids and absorbed into the bloodstream. That makes it a very good protein to consume after your workout.

Casein, on the other hand, is digested more slowly. So it's ideal for providing your body with a steady supply of smaller amounts of protein for a longer period of time—like between meals or while you sleep. Since milk provides both, one big glass gives your body an ideal combination of muscle-building proteins

The Best Drinks for Building Muscle

You are what you eat," goes the popular saying, and that's especially pertinent if you're on a quest to bulk up and gain muscle. If you're trying to build muscle, several specific drinks may help you to experience the gains and stamina you need to see real results. However, because everyone's body and pre-existing health conditions vary, check with your doctor before changing your diet or embarking on a new physical regimen.

Whey Protein Drinks

While protein from whole foods can be beneficial for anyone, a bodybuilder needs protein in high doses in a form that the body can quickly metabolize during and after a workout. The McKinley Health Center at the University of Illinois recommends whey protein supplements, which can be mixed with water, milk or other liquids to create a protein-rich shake. The center notes that whey protein provides the specific amino acids needed to enhance muscle tissues, while also promoting fat loss, preserving lean muscle and enhancing your overall body composition.

Milk

For decades, milk was the go-to beverage for people who wanted bigger muscles. "Skim milk is a good choice for men who are looking to add muscle mass," says registered dietitian Kristin Reimers, the associate director at the International Center for Sports Nutrition in Omaha, Nebraska. Its benefits include high-quality, complete protein that is essential for optimal muscle growth; electrolytes and vitamins that can help replenish the body's nutrient stores after a sweaty workout; and a dose of calcium to enhance muscle contractions.

Sports Drinks

If you're the kind of person who enjoys working out in the morning, your body needs two things: fluids after the long, eight-hour drought known as sleeping, and electrolytes to help fuel your muscles while you pump the iron. An energy drink can provide both and comes recommended by "Health" magazine as a potential pre-workout booster.

Caffeinated Beverages

A cup of joe may do more good for the average joe than just waking him up. Its caffeine can present several benefits to the hardcore bodybuilder who wants to enhance his or her physical performance, exertion abilities and stamina, according to "Men's Fitness" magazine. It may even help to reduce muscle pain among athletes -- all things that can help you enjoy a harder, better workout, and thus more enhanced muscle gains. For the best results, drink your caffeinated beverage 60 minutes before going to the gym.

Arnold Schwarzenegger:

 MR UNIVERSE SEMUDA USIA 20 TAHUN..

MEMENANGI MR OLYMPIA 7 KALI.

Markus Rühl: antara shoulder yg terbesar dalam sejarah binabadan dunia

SAYA AMAT MENCINTAI ANDA..SHARI TAK JUMPA HATI TAK KERUAN..SBOLEHNYA SAYA NAK TIDO BERSAMA SENTIASA..PASTI SAYA AKAN MAINKAN SBAIK NYA...KAYUHHHH..
...MAIN BESI WEIII..CINTAI BESI...

UNTUK MENDAPATKAN BENTUK BICEP YG TERBAIK..CARA HAMMER NI TERBAIK..PASTIKAN ANDA MASUKKAN DLM JADUAL BICEP ANDA..

CARA MENDAPATKAN HASIL YG LEBIH BAIK MENGUNAKAN PROTEIN ANDA..
BLENDER BERSAMA+TELUR MASAK KERAS+ROTI+PROTEIN(weight boleh..whey boleh..)  
+AIR ATAU SUSU LOW FAT..
ANDA JUGA BOLEH MEMBUAT BERBAGAI PILIHAN DGN BUAH BUAHAN SEPERTI..PISANG..CARROT..MENGIKUT CITARASA ANDA...

YANG MANA 1 ANDA?

SUPPLIMENT YG DSYAKI HARAM" UTK ORG ISLAM..
INFO2 DKUMPUL DARI PENGGUNA2 DAN KWN2..JIKA ADA SILAP SILA BETULKAN..
TQVM..

1.hydroxy cut dalam bentuk pil adalah tidak halal kerana mengandungi gelatin babi & dlm bentul kapsul (cecair di dalam) juga haram kerana mengandungi alkohol..

2. animal cut, stack, pump, whey carnivor, amino beef juga perlu dihin

sebuah blog binabadan terbaru di malaysia...