Pano Ba Paliitin Ang Tyan

[kadjo]

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.

[kadjo]

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.

[tensyonado]

Disiplina...

 

this is the best advise that we ever had..

[assasin]

inhale ka tapos wag ka huminga

[boynextdoor6969]

Is it advisable na mag situps everyday ng 4 set 30 repetitions?

[Olympus]

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

[druguser]

lots of cardio and dicipline in diet

[druguser]

lots of cardio and dicipline in diet

[Olympus]

lots of cardio and dicipline in diet

Lots of cardio, not necessarily.. diet, yes Edited September 22, 2007 by Olympus

[sikosci]

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

[Mobius Stripper]

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

[Olympus]

its diet then strength training, posture.

[rickyg_zip]

sprinting!!!

[SegioSantibanez]

jogging mga parekoys!

[Waterbearer]

Abdominal etching.....handa ka lang ng Php250k

[manrick04]

yung akin nagsisimula na lumaki.. ahuhuhu.. kelan na mag diet at exercise.. in short discipline. :hypocritesmiley:

[semi kalbo]

Liposuction..

[Humpster!!!!]

disiplina lang sa pagkain tsaka exercise :thumbsupsmiley:

[nirdle03]

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

[johnlove]

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

[G T]

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

[Pepeng Manas]

some people never read. :D

[mr. john]

diet, some cardio ,

in short discipline

[sensible33]

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:

[^ely^]

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: