Question:
Hi all,
After much deliberation i have decided to start my own thread in the health & fitness column.
A short intro on myself. I have been training for more than a decade now without the dependency on off the shelves supplements & anabolic steroids. I obtained the physique i have today true pure hardwork, sweat & yes tears. I believed my pics speak for themselves.
Why cover yourself from head to toe with so called sweater and cardigans( gees are u a man?) when u can look gd in a simple piece of Tees and jeans? For heaven's sake, we are living very near the equator you know?!
Alright enough of all that jazz lets get straight down to business. First & foremost i am a trained fitness professional. However,
take note that all the exercises that i am about to recommend are done as a sign of goodwill and i will not bear any responsiblity to any injury/injuries u may sustain. All the training tips are performed at your own risk. So please take extra caution and seek the advise of a physician prior to the commencement of any exercise regime.
I will try to post training tips on one to two exercises each week depending on the response. Please feel free to give me feedback on the performance of the exercises and suggestions on the problem areas that you encounter.
Triceps Pressdown
This is an exercise very popular among both the men and the ladies. The muscle worked is the back of the arms otherwise known as the musculus triceps brachii (the skeletal muscle having three origins that extends the forearm when it contracts).
Ladies often find this one of their problem zone even with a nick for it called the 'goodbye wave'. Why? try raising up your hands and waving goodbye, same time observing the back of your arms.. violent vibrations? Well, you got to read on..
For the execution of this exercise, you will need a cable machine OR a resistance tube.
Adjust cable handle/resistance tube so that it is above your head. Always use a rope or apparatus that allow your hands to move to the side as your arms straighten( end of concentric phrase). Detailed explaination on this i will elaborate later. Stand some distance from the cable machine/ resistance tube. When the rope/tube is held, it should produced abt 45 degrees to the floor(hands holding onto rope/tube, arms bent). *starting position
Next, place both elbows by the side of the body. You may want to place a small towel in between the elbows and the body to prevent the elbows from moving out of place when you release the cable/tube( eccentric phrase).
All set, exhale and bring both hands to the side of the body, straightening the arms and contracting the triceps muscles(back of your arms/ target muscle). Hold straightened arms for 2-3 seconds before returning it to the starting position inhaling as you do so.
Make sure that the weights on the cable machine is kept off the stack during the performance of the 12-15 repetitions( number of times u do continuously without rest). After executing 12-15 repetitions, take a break of about 2 mins and proceed again. For beginners, do not more than 3 sets (3 x 12-15 reps)
Why the need for the rope
Try this simple experiment by yourself. Place both your elbows by the side of your body. Make sure they stay 'glued' there throughout the test.
Now bend your elbows and bring the hands up to the chest level( elbows at the side always!). Straighten your elbows fully now and see where your hands go( Make sure that your arms are relaxed, no additional stress or pressure should be felt in the elbows).
Now see for yourself where your hands are.
I started off in a time where fitness education is not widespread on the island. Using wrong apparatus like the close grip bar or lat pulldown bar has given me a tennis elbow( right).
I hope in sharing this safer exercise technique, future sports injuries can be avoided.
Cheers to good health!

Answer:

Hi all,
After much deliberation i have decided to start my own thread in the health & fitness column.
A short intro on myself. I have been training for more than a decade now without the dependency on off the shelves supplements & anabolic steroids. I obtained the physique i have today true pure hardwork, sweat & yes tears. I believed my pics speak for themselves.
Why cover yourself from head to toe with so called sweater and cardigans( gees are u a man?) when u can look gd in a simple piece of Tees and jeans? For heaven's sake, we are living very near the equator you know?!
Alright enough of all that jazz lets get straight down to business. First & foremost i am a trained fitness professional. However,
take note that all the exercises that i am about to recommend are done as a sign of goodwill and i will not bear any responsiblity to any injury/injuries u may sustain. All the training tips are performed at your own risk. So please take extra caution and seek the advise of a physician prior to the commencement of any exercise regime.
I will try to post training tips on one to two exercises each week depending on the response. Please feel free to give me feedback on the performance of the exercises and suggestions on the problem areas that you encounter.
Triceps Pressdown
This is an exercise very popular among both the men and the ladies. The muscle worked is the back of the arms otherwise known as the musculus triceps brachii (the skeletal muscle having three origins that extends the forearm when it contracts).
Ladies often find this one of their problem zone even with a nick for it called the 'goodbye wave'. Why? try raising up your hands and waving goodbye, same time observing the back of your arms.. violent vibrations? Well, you got to read on..
For the execution of this exercise, you will need a cable machine OR a resistance tube.
Adjust cable handle/resistance tube so that it is above your head. Always use a rope or apparatus that allow your hands to move to the side as your arms straighten( end of concentric phrase). Detailed explaination on this i will elaborate later. Stand some distance from the cable machine/ resistance tube. When the rope/tube is held, it should produced abt 45 degrees to the floor(hands holding onto rope/tube, arms bent). *starting position
Next, place both elbows by the side of the body. You may want to place a small towel in between the elbows and the body to prevent the elbows from moving out of place when you release the cable/tube( eccentric phrase).
All set, exhale and bring both hands to the side of the body, straightening the arms and contracting the triceps muscles(back of your arms/ target muscle). Hold straightened arms for 2-3 seconds before returning it to the starting position inhaling as you do so.
Make sure that the weights on the cable machine is kept off the stack during the performance of the 12-15 repetitions( number of times u do continuously without rest). After executing 12-15 repetitions, take a break of about 2 mins and proceed again. For beginners, do not more than 3 sets (3 x 12-15 reps)
Why the need for the rope
Try this simple experiment by yourself. Place both your elbows by the side of your body. Make sure they stay 'glued' there throughout the test.
Now bend your elbows and bring the hands up to the chest level( elbows at the side always!). Straighten your elbows fully now and see where your hands go( Make sure that your arms are relaxed, no additional stress or pressure should be felt in the elbows).
Now see for yourself where your hands are.
I started off in a time where fitness education is not widespread on the island. Using wrong apparatus like the close grip bar or lat pulldown bar has given me a tennis elbow( right).
I hope in sharing this safer exercise technique, future sports injuries can be avoided.
Cheers to good health!

Answer:

Wah , brother , Good For u ,
I've decided to start a thread as well ,
JAYS GETTING FLABS CORNER
HAHA

Answer:

nice, but why did u use a thumbs down symbol lol.
can u elaborate that elbow test properly?

Answer:


ok the elbow test.
Start with both hands by your side, like in attention position.
Make sure that both your elbows are kept 'glued' to the side non moving throughout the test.
Now bend your arms and bring the hand near to the chest making sure that the elbows are still kept by the side. Next, bring the hands downwards towards the lower torso straightening the arms.
While doing this, make sure that there is no stress or even pressure felt in the elbows. Remember that it is the Triceps u are targetting, NOT the elbows!!
Now see for yourself where your hands are.
Let me know the result bro!

Answer:


wah is that the singapore version of 'super sized me'??

Answer:


still not 100% clear leh wahahhaa...
what is a good/bad result?

Answer:


have u tried?
no good or bad.. just let me know where your hands turned out after your arms are straightened!
Pointer: the hands are closed together when near the chest, arms bent. (starting position)
Try it with the directions i have posted earlier on and let me know!

Answer:

ok now that bro olunnd has mentioned, let me post another gym trivial for you guys.
This is a pretty simple test but will pretty much explain why the EZ curl bar is used in place of the conventional straight barbell.
Relax both arms and bring them up to the shoulder level. Make sure that you are very relax and no pressure or stress should be felt in the forearm.
Now look at the position of your wrist. Is it running parrallel to the ground or is it slightly slanted?

Answer:


huh so why is the EZ curl bar used instead of the other bar? are these exercises for guys only? cuz i dont think girls r supposed to b able to do alot of pull up type things

Answer:

jus some questions for u wowee...
what workout can i do for inner chest???(fly?)
ya know.. the part of chest that u can develop a line in between..
or izzit i must be damn lean to achieve that?

Answer:


u must 1st put an apple in between ur chest n start to crush it
then progress to chestnut then peanut

Answer:


Do give the 2nd test i mentioned a try. U will see that when your arms are extended infront onto shoulder level the wrist will be naturally slanted.
That is why the EZ curl bar will provide more comfort and less stress on your wrist.
gals who wants to tone up their body or lose the flabs should do a combination of weight bearing and cardiovascular exercises.
Weight bearing exercises to increase your muscle mass and lower the bodyfat so as to increase your BMR( basal metabolic rate) that is the amount of calories u burn at rest.
Cardiovascular exercises to burn calories.
Combination of both will be most effective in the fight against flabs and basically to look good.
Hope this helps!

Answer:


wahhh cardiovascular what a big word lol could u name some of those exercises specifically?

Answer:

so tips on training the abs?

Answer:

lol. lots of cardio workouts.. walking, jogging to running, rollerblading, cycling..

Answer:


u mean wat? for the abs?

Answer:


then got cleavage hahaha

Answer:


You are right somewhat. You must be lean in order to see the muscles in your body. That applies to all individuals. One problem area can be your chest( side of your chest part of the fat pinch bodyfat test zone) and the abs which tend to retain a lot of the bodyfat for most people - answering the query of Spikeking.
Everybody has got muscle tissues and muscles fibers in them. Just that people who dont do weight bearing exercises are in a state of atrophy.
If you have been working out regularly and religiously in the fitness centre, but still cant get the muscularity in your chest, it can be primarily due to the fact that your bodyfat is too high.
Try to alternate your resistance training workout with a good cardiovascular routine, either running, biking, swimming, vollyball.. anything that get large muscles in your body at work for a sustained period of time.
Instead of trying ways and means to 'pump' up the chest, or attempting impossible poundages, try doing more aerobics, sweat it out.
See if it makes a difference!

Answer:

what about firm and perky buns???

Answer:

If the workout at gyms are irregular, will it affect the results a lot? Eg. sometimes 1 day rest between workouts, sometimes 4-5 days.