kadjo Posted September 19, 2007 Share Posted September 19, 2007 wla.. kelangan mo muna magpahinga kung ayaw mong maoperahan uli.. kelang fully recovered ka.. sensitive ang spine.. ...one year na nung august. need to exercise para maalis yung mga aches and pains. what should i do to flatten my stomack, washboard abs, at mga triceps ko at biceps ko fully developed. Quote Link to comment
kadjo Posted September 19, 2007 Share Posted September 19, 2007 Depends on what type of surgery (is it spinal fusion, diskectomy, etc.?) and in what segment of the spine. Whatever it may be, you can try some isometrics/muscle setting exercises.. try the 1st exercise of Williams flexion regimen; (you must first be cleared by your physician to lie in a supine/nakatihaya position): Lie supine, place both hand between your body and bed (within the small of your back), push/squeeze your hands against the bed (you can only do this if you contract your abs/rectus abdominis muscle without any movement of your chest or pelvis & legs), hold for 5-8 seconds then release. Repeat: 1-2 sets of 10-12 reps of 5-8 seconds hold per rep. The firs exercise of William's won't increase your abdominal strength nor will it decrease your waistline; it's goal is supposedly to prep the trunk for the succeeding levels of Williams and to prevent deconditioning in a bed-bound patient. BTW, before doing any isometrics (exercises that involves you holding a position against resistance and thus holding your breath) a clearance from a physician must be obtained; it is because isometrics can increase your blood pressure during the exercise.. For the rest of the body especially your limbs, you can do Range-of-motion exercises. Try as much as possible to exercise the lower limb without producing a pelvic tilt (tuwad or liyad). peace! :mtc: ...spinal laminectomy. thanks for the information. Quote Link to comment
tensyonado Posted September 20, 2007 Share Posted September 20, 2007 Disiplina... this is the best advise that we ever had.. Quote Link to comment
assasin Posted September 20, 2007 Share Posted September 20, 2007 inhale ka tapos wag ka huminga Quote Link to comment
boynextdoor6969 Posted September 21, 2007 Share Posted September 21, 2007 Is it advisable na mag situps everyday ng 4 set 30 repetitions? Quote Link to comment
Olympus Posted September 22, 2007 Share Posted September 22, 2007 Is it advisable na mag situps everyday ng 4 set 30 repetitions? It still boils down to sensible eating and a good training plan.. doing a lot of abdominal training would not speed up the rate of your fatloss. You cannot spot reduce, you need to lose fat from all over the body Quote Link to comment
druguser Posted September 22, 2007 Share Posted September 22, 2007 lots of cardio and dicipline in diet Quote Link to comment
druguser Posted September 22, 2007 Share Posted September 22, 2007 lots of cardio and dicipline in diet Quote Link to comment
Olympus Posted September 22, 2007 Share Posted September 22, 2007 (edited) lots of cardio and dicipline in dietLots of cardio, not necessarily.. diet, yes Edited September 22, 2007 by Olympus Quote Link to comment
sikosci Posted September 23, 2007 Share Posted September 23, 2007 a well balanced diet, weight training, and if you really want to do an ab workout, try the plank, 6 sets, hold for 30secs per set..have fun Quote Link to comment
Mobius Stripper Posted September 26, 2007 Share Posted September 26, 2007 (edited) Diet first (low carb, salt & fat, hi-fibre & be moderate on the protein), right posture second, cardio third & core muscle workout last but not least. Edited September 26, 2007 by Mobius Stripper Quote Link to comment
Olympus Posted September 27, 2007 Share Posted September 27, 2007 its diet then strength training, posture. Quote Link to comment
SegioSantibanez Posted October 15, 2007 Share Posted October 15, 2007 jogging mga parekoys! Quote Link to comment
Waterbearer Posted October 15, 2007 Share Posted October 15, 2007 Abdominal etching.....handa ka lang ng Php250k Quote Link to comment
manrick04 Posted October 15, 2007 Share Posted October 15, 2007 yung akin nagsisimula na lumaki.. ahuhuhu.. kelan na mag diet at exercise.. in short discipline. :hypocritesmiley: Quote Link to comment
Humpster!!!! Posted October 23, 2007 Share Posted October 23, 2007 disiplina lang sa pagkain tsaka exercise :thumbsupsmiley: Quote Link to comment
nirdle03 Posted October 23, 2007 Share Posted October 23, 2007 thanks sa lahat ng replies nyo guys, kaya lang parang ang tagal nya lumiit at parang napapansi ko parang lalu pa syang lumalaki, nag wowork out ako MWF nag aabs naman ako 3 exercise para sa abs pero parang ayaw lumiit e, tingin ko nga parang hangin lang ang laman n2 e, may sakit nag pala ako sa tyan "GASTRO", before di naman maliit 2 e nung nag lalaro pa ko ng basketball pero nung nag stop ako lumaki na. tol i think since na nagstop ka na mag basketball yun food intake mo when you're still playing basketball same pa rin kaya lumaki yan.. I used to go sa gym before but nahinto na so yung food intake ko eh malakas pa rin but wala namang pang burn ng calories ... a better approach I think would be cross training and be active ulit .. although nasa trial stage pa rin ako I've seen amazing result my leg muscles, biceps and triceps naging firm na .. sa abs wala pa di pa ko kasi nag crunches tinatamad pa another factor din psychologically.. it starts with the mind... just my two cents Quote Link to comment
johnlove Posted October 23, 2007 Share Posted October 23, 2007 Is it advisable na mag situps everyday ng 4 set 30 repetitions? do crunches instead of situps after every meal, immediately take a 120 steps walk Quote Link to comment
G T Posted October 25, 2007 Share Posted October 25, 2007 (edited) im doing both crunches and sit ups, 3 sets, 20 reps. it takes discipline to consistently do this,even those mornings that i'm too lazy to get out of bed. Edited October 25, 2007 by G T Quote Link to comment
Pepeng Manas Posted October 25, 2007 Share Posted October 25, 2007 some people never read. :D Quote Link to comment
mr. john Posted October 25, 2007 Share Posted October 25, 2007 diet, some cardio ,in short discipline Quote Link to comment
sensible33 Posted October 25, 2007 Share Posted October 25, 2007 well for me,since i never experienced gettin fat,but i still wanted to see my tummy firm,so i do 50 sit ups before i sleep,and upon wakin up before takin the shower,another 50 sit ups..and it works for me :thumbsupsmiley: Quote Link to comment
^ely^ Posted October 27, 2007 Share Posted October 27, 2007 basta seryoso ka lang..balance diet and exercise... really works talaga :thumbsupsmiley: yun lang ilan buwan din ako hindi uminom ng any alchoholic drinks :hypocritesmiley: Quote Link to comment
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