mari-mari aerobik~~~ warming up session

assalamualaikum.

untuk pertama kali nya, saya memperkenalkan rancangan mari-mari ber aerobik di blog sendiri. hahaha.

for this first time showing, let's see what're those moves/steps of our warming up session.
enjoy the song (i mean the beat/rhythm) and move your body.

i've found out this video would be nice&good for all those beginners in aerobics.
there's a slow move / review of all the steps toward at the end of the video.

sila jangan malu. seriously. just move and move your body.
even just front of your kids. you will feel the excitement and release all those tensionness that bothering you. hoyeahh. kali ni saya berbicara seperti perunding kesihatan pulak.




credit to GRDancefitness (choreo by Mandy)

one more things, attitude
(take a look at how Mandy(instructor centre) act, move and 'in' with her moves. love it very much)

berjumpa lagi di lain episod! hahaha.
syukran gazeelan!

saya hanya berjalan

ok. ingat lagi tak pada paparan skrin seperti ini. iya. saya ke gym lagi.
kerana saya bosan.
satu lagi kerana, saya mahu jaga kesihatan dan juga mengawal berat badan saya.

saya berharap kcal = 275 yang telah berjaya dibakar itu adalah hidangan makan tengahari saya tadi. hehehe.
jadi, bermakna saya boleh menganggap seperti saya tidak makan apa-apa pada hari ini.
(agak tak masuk akal. takpe)

km= 5.50 dicapai dalam masa 55minit 33seconds.
lawa jugak nombor-nombor ni. hehehe.

saya menganggap distance 5.5km dalam masa 55minit 33seconds tu adalah masa & jarak lebih kurang saya berpusing-pusing di mall/shopping complex/zara/forever 21/new look/H&M etc, tapi kali ini tanpa menghabiskan dirham langsung. yeah.

ok lah. itu saja buat kali ini. last but not least, yes, saya hanya berjalan sahaja sbb sebenarnye saya agak malas nk berlari atau berjogging. hahaha.


Assalamualaikum!

Syukran gazeelan!

Let’s do some simple on floor exercises.

First thing first.
Get ur yoga mat and face towel.
Baring.
Lift up both of ur leg.
And stretch (tarik) by hand. (both leg)
hand hold at ur feet.
breathe in and breathe out.

Next, do it one by one (left n right).
(Make it 2times of 8count for each)
Slowly , breathe in and breathe out.

Then, alternately, gilir-gilir, kiri n kanan.
This time,Do it laju-laju (4times of 8count)
Ur upper abdomen kna lift up a bit.
(jgn mcm baring terus a.k.a lay flat,

at this time, ur hand holding leg as shown in photos)

After that, do cycling.
Repeat 4 times of 8count.
Like this.


Last but not least,
Cross ur leg.
i called this Scissor style. Hehehe.
Also 4 times of 8count.

Breathe in and breathe out correctly during the exercises.

foot note:

malas2 mcm mane skali pn, u still can do such simple leg exercise like this.

mybe during watching TV/movie. on bed, before sleep.

kata nk kaki yg chantekkk kannnnn.... hehehe....

(not pretty sure, if this entry tersampai objectives or not.
Hahaha. Tp nk wat jgak entry mcm ni.
eventho, it is difficult to put it in words.. xpe…janji puas hati)

Syukran Gazilan!

let's your body move it , move it^^^

hye there. ini adalah entry utk 'teaser teka teaser teka' yg lepas. thanks to azza and tini yg meneka. ke 2-2 adalah tepat sekali. thanks. next time wat 'teaser teka teaser teka', sape dpt teka dgn tepat, buleh wat bagi hadiah kot. okay.

bgimana buleh terjadi spt yg dlm 'teaser teka teaser teka' tu? ini adalah sbb.................................

i've start bringing myself, mybody and mysoul to GYM. yes. GYM.

ok. for this entry. sy rasa sy nk crite mcmane u shud start ur body workout kt dlm gym.

this is what my normal practise. actually, me myself pn dh quite a long time already not going to gym or doing any specific body workout.

1. what u need to have in order to enjoy ur any body workout?--- sony mp4 complete with armband---

wear it like this...........

2.proper suit / sports attire that comfortable with u~~~

(dont forget for ladies, pls pls pls use special sports bra. okay)

sports jacket-reebok

(with hooded - i need this in here, bcoz gym ni mcm ade sjuk2 aircond sket, plus dubai's humidity is very low. so susah nk get sweat.)

workout dry fit pant-nike

sport shoes-nike (for training/running)

3.go figure out and get to know all available workout machine in the gym

see? good facilities right. ade water dispenser.tisu.TV.

dumbell jugakkkk!!! n MiRRoR-MIrRoR on the Wall~~~

ade fitball jgak. teringat last time ade aerobik show, i participate, and we use fitball~~~

4.before start.minum air dlu. i prefer air suam.

5.start dgn stretching dlu.

stretching ni penting utk loose kn otot2 kte, so that otot2 dlm keadaan bersedia utk next workout. jgn terus2 masuk gym. trus paapp, panjat mesin,tekan2 lari ke.bahaya woooo.

sy ske practise the same kinda of stretching step during aerobics. it's fun. plus while we are listening to our favourite music. (i like them- RIhAnna,MilEy Cyrus,TayLor Swift,Auburn, BEP)

6.next. sy prefer start dgn slow and steady machine dlu.

ape nama sy lupa. tp mak aihhh.

nk dpt 100mtr pn susah wooo.

rasanye machine ni workout like we are climbing the stairs.

look what do i get. this time.

i set my goal for 10minutes only. i do get my distances only 0.38km.

just use this machine for 10minutes as a start up or warming up

7. next. utk ala2 cardio session, i go to this machine.

yes. threadmill. increase your speed, km/hr slowly.

let your body adapt to current speed before you increase higher and higher

dont over do. know your limit.see. screen attached to threadmill.entertaining. tp byk channel sport and news.

voilaa. i x ske. cuba ada cerekarama ke. hahaha. MTV la busuk2 pn. ekekeke.

for threadmill workout. i set my goal - 4km.

let's see how long does it takes........

hahaha. tgn dh gigil2. sbb penat kot. teeheee.....

let me read for u....

to achieve that 4km, i take 34minutes39seconds....

alhmdllh....

(kalu nk g marathon,10km, mknanye kurang sejam stgh dh smpi lah... ahhahahaha... ade hati konononnnnnn)

ohh yaaaa... another tips... mcmane nk taw anda still ok ke x ke lg to proceed jogging....

cuba berckp2, wpun sorg2, if u still can talking, than u are still ok to continue....

tp if u dh tercunggap2 n xleh nk berckp dh... u better slow down....

like me. what i like to do is. nyanyi smbil lari atas threadmill.

klu still buleh tarik suara part yg lagu tnggi2 tu.

so maknanye ok lg lah tu. hehehe.

apa yg pnting mase jogging ni adalah anda kna find ur own rhythm.

rentak anda sndiri.

after about almost 1hrs, see, what happen to my jacket~~

yes! i'm sweating. smpi basah2 bju. happy happy.

yes! yes! yes!

peluh adalah membuang toxic.

setelah berpeluh, anda akan rasa bdn dan kepala sgt ringan.

stress kje??? no more...

yes! try it!

(susah nk luah kn kt cni. huhuhu)

8.after that. jgn terus stop. teruskn dgn bergerak. at least berjln2 pusing area gym tu. jgn berhenti dgn secara tiba-tiba ketika jantung anda sedang aktif.sgt bahaya.dont do this.penat mcm mane pn, pls la jln2 or lompat2 riang ke. ape yg sy suka buat, sy suka buat step2 aerobik, ikut beat lagu yg sy dgr. sbb tu sgt penting mp4 ni utk sy.

it is so fun! even sorg2 pn. as long as you are happy.

biarkn bdn dan jantung anda menurunkn nadi nye secara perlahan2.

masa cardio session td, adalah plg tnggi heart beat bdn kte.

9.next. sy suka buat body toning.

pelik bunyinye. hehehe. body toning ni adalah utk 'tone' kn badan anda.

ade 2 part utk body toning, upper body and lower body.

selalu kalu perempuan ni. kte msti nk tone kn butt and abdominal.

sy suka buat machine yg ade kna letak weight ni. and then, we lift the handle bar.

(sorry gmbr machine ni dh terdelete. huhuhu)

ok. sy letak 5kg jek. xmo berat2 sgt. nnt bkn 'tone' lg dh. tp body 'builder' plak.

10. lastly. on the floor. yes. ni pn sy ske.

ni pn stretching jgak. bezanye cuma kte on the floor.

kalu ade yoga mat. guna yoga mat. i do have one ('',)

again. buleh stretch both part jgak. upper and lower body.

that's all. 'teaser teka teaser teka' knape mp4 dlm armband tu kena masuk air.
sbb tu adalah kondensasi drp.heat dlm bdn sy yg sedang ber work out. hehehe. (**)

additional info.
i spend 2hrs non stop in gym
dont forget to drink a lot of water
know your limit
after workout, biar peluh kering
mandi dgn air panas.
kalau ade bath tub. berendam dlm air panas
insyllh. bdn & kepala rasa sgt ringan
tido pn nyenyak

p/s: rindu dkat yoga mat and stepboard saya...........

teaser teka teaser teka

teka teaser teka teaser
knape knape begini???
aaaaarrrrggghhhhhhhh...........

(biarpn xde sape yg rasanye akn teka. tp xpe lah. tmpat luahan perasaan kn blog ni)

(sndiri tnya sndiri jwb. lantak lah.sndiri pnye psl)

diehard....

woww..lately..bz amat.. ngn kje.. n wedding preparation.. smpi kna amik supplemen.. sbb kdg2 tu body xleh take it.. huhuhu.. ni dh end of march dh.. april dh nk dkat.. huhuhu..

dh 2 mnggu dh, start extreme blk ngn aerobic.. msti kna.. sbb nk gain stamina blk.. plus, by april, dh kna start mngajar klas aerobik kt satu area flat ni..as agreed, every sunday morning..so ako dh xleh bgn lmbt lg.... wukukuu.. still brani accept job ni.. sbb ade 2 lg friends yg sanggup cover sesama.. so let say ako ade hal ke, blk kg ke, sesama buleh tlg cover la kn.. hehehe...

wish me luck.. dh lama x mngajar org2 makcik2 pakcik2 beraerobik ni.. hehehe...
arini pn ade nk g tlg otai ako ngajar gk..geng2 staf bank _____ utk wakil johor ni.. hehehe.. do my best.. seb bek mr fiancee phm minat n passion ako.. tp dh jnji ngn dia... once abih klas ngajar arini, dlm ptg gitu.. g wat facial plak ngn dia... sbb aritu mase enroll pakej ni, dpt free eye treatment, kna redeem before april.. so... kna grab le cecepat.. dh book dh smlm kt spa tu.. thanks dearie.. :)

lepas gian ako

ehhh...5,6,7,8!!!
wahh...EFW..lupa dri dh kt atas stage..go sifu goo..reggaethon kter!


apa3 saja lahhh

kdg2..ako sndiri pn mcm geli2 jek nengok gmbr nih..

ehh..kamera! yes..

amik ko. skali lepas lama cuti sbb bulan pose (ade gk ako ponteng terawih sbb kn g aerobic mlm sbenarnye.. hahaha)... almklum, terasa mcm tong smpah dh perut ni, jd stoking kpd kuih muih,laksa,murtabak,nasi beriani n bla bla bla mase melantak bkak pose dlu.... ako belasah 2 ari brturut2 ikut prgram aerobicthon kt JB... layan kn pics sajaaaaaa.... ohhh... rambut ku pendekkk... yus dah,,,,, tina bile lg???control ayu sehhhh... huhuhuu... for him, thanks zillion million juta2 sbb giving support n being by my side.. aaaauuuu... (jacobs dlm bulan baru...)