Pano Ba Paliitin Ang Tyan

[sikosci]

no rice..basic lang muna..

 

tapos 100 full crunches then 50 leg raise mondays

 

then 150 full crunches/ 80 leg raise on wednesdays

 

tapos balik dun sa monday work out

 

push-up ka din tsaka lunges

 

samahan mo ng basketball, jogging or swimming

Edited February 18, 2005 by sikosci

[steyr]

actually w/out any ab exercise, you'll have a 6 pack if you'll just exercise everyday or every other day... when fat disappears, out comes the abs...

 

 

 

:upside:

[venus_in_furs]

ganun ba? walang epek yung situps? diet muna ako.

 

yung asawa ko, hindi six pack sa kanya. isang keg! bwahahahaha

[lurkerlang]

guys, la bang "abs" machine na mabilisan ang results?

[Google]

guys, la bang "abs" machine na mabilisan ang results?

<{POST_SNAPBACK}>

 

 

wala po.

ang pinakamabilis na resulta na alam ko eh liposuction.

[black cat]

wala po.

ang pinakamabilis na resulta na alam ko eh liposuction.

<{POST_SNAPBACK}>

 

may bago ngayon.. mesotherapy/lipodissolve.. pero ilang sessions rin bago mo makita ang results.

[mini_me18]

this is one helpful thread

 

has anyone tried lipolight? its being offered by the belo medical group, i saw its add in the papers yesterday, looks promising kasi, no invasive procedures and outpatient lang.

[mini_me18]

i saw their ad pala hindi "add" hehe...naduling kasi ako sa model nilang si joyce jimenez..hehe

[fortune cookie]

sit-ups is the answer :goatee:

[PnoyHitz]

2 things: Cardio and Diet

 

You can do a million sit-ups a day, but without proper cardio and dieting, those abdominals will never show. The thing is abdominal exercises works the muscles. Magiging toned ang mga abs mo if you do ab workouts, pero it will be hidden behind all those belly fats if you don't do cardio.

 

Trust me guys, this is the answer and it seems like not many people know it. You have to burn those calories and fat by doing jogging, bicycles, whatever basta pawisan kayo ng mga 30 - 45 minutes (ako 3x a week). Without cardio, palaging nakatago ang mga ab muscles mo kasi merong wall of fat sa harapan.

 

And watch your diet too. Cut back kayo sa mga foods with high calories.

[black cat]

this is one helpful thread

 

has anyone tried lipolight? its being offered by the belo medical group, i saw its add in the papers yesterday, looks promising kasi, no invasive procedures and outpatient lang.

<{POST_SNAPBACK}>

 

Yan ba yung mesotherapy/lipodissolve?

 

Balita ko, sa Asian Hospital daw meron nyan.. P5,000 per session lang (30 injections).. para rin daw nag-abs workout ka.

[black cat]

that's 4 hours in one weekend. siyempre pag weekend, wala kang hinahabol na oras

so maraming rest period in-between that's why it takes me that long in the gym and

i'm actually a morning person so i hit the gym opening time and by lunch, i'm done na

to go malling, meet up with friends, gimik, etc.   

<{POST_SNAPBACK}>

 

ako din, minsan more than 4 hours pa sa gym pag weekends... kasama na pag-shower dun tska kung may treatment ako.

 

i workout at least 3x a week.. 2 hours/day... that's 1 hour cardio and 1 hour for the weight training.

 

try nyo rin pala belly dancing.. nakakaliit nga sya talaga ng tyan. :cool:

[Google]

just got this article from the Internet. related to the topic...

 

1. REVERSE AB CURL

 

This exercise is for the lower abdominal area. I’m always amazed at how many people start their abdominal routine with some sort of a crunch movement for the upper abs (even though most of the complaints I receive pertain to the lower portion of the abs).

 

To perform the exercise, lie on a mat with your back relaxed and your hands on the floor by your hips. Keep the upper back pressed into the floor throughout the exercise.

 

Contracting your abs, raise your butt and gently roll your hips off the floor, stopping when you feel a full contraction of the abdominals and can no longer lift your hips. Slowly return to the starting position.

 

Exhale while lifting your hips, and inhale while returning to the starting position. Don’t focus on your legs pulling inward. Instead, place all your focus on the lower abs pushing up. It may be difficult to initially concentrate on the area, but you’ll really feel the area being worked once you practice it enough with the correct mental concentration.

 

2. DOUBLE CRUNCH

 

The Double Crunch is a great exercise, because it focuses on both the upper and lower abdominal region when performed correctly.

 

Lie on a mat face up. Bend your knees until your legs are at a 45-degree angle with both feet on the floor. Your back should be comfortably relaxed on the floor. Place both hands crossed gently over your chest or on the sides of your head with the fingertips touching gently.

 

Contracting your abdominals, raise your head and legs off the floor toward one another. Crunch hard and tight. I want you to hold the contraction at the top of the movement for one second. Slowly return to the starting position, stopping just short of your shoulders and feet touching the floor. Exhale while rising up and inhale while returning to the starting position. Keep your eyes on the ceiling to avoid pulling with your neck.

 

3. BICYCLE MANEUVER

 

Research consistently rates the Bicycle Maneuver as one of the most effective abdominal exercises.

 

Lie on a mat with your lower back in a comfortable position. Place your fingertips on either side of your head by your ears. Bring your knees up to about a 45-degree angle.

 

Slowly go through a bicycle pedaling motion -- alternating your left elbow to your right knee, then your right elbow to your left knee.

 

This can be a more advanced exercise. Do not perform this activity if it puts any strain on your lower back. Do not pull on your head and neck during this exercise. The lower to the ground your legs bicycle, the harder your abs have to work.

 

4. ABDOMINAL VACUUM

 

The Transverus Abdominis muscle is the real deal. It’s the muscle that holds your gut tight and flat. It’s a thin sheet of muscle running along the sides of the abs that joins connective tissue behind them. Think of it as your body’s natural corset! When you suck your stomach in, you have just used your Transversus. This is the only muscle that can help pull the stomach inward.

 

In order to do the abdominal vacuum, get on all fours and position the palms of your hands under your shoulders -- and the knees directly under your hips. Keep your back flat and maintain this position throughout the exercise.

 

Start by exhaling absolutely every bit of air from your lungs. Then, relax your abdomen and let it hang like a loose sling (but don't increase the arch in your lower back). Next, pull the navel towards the spine as if I just told you to suck in your stomach. If your rib cage moves, you are not isolating the Transversus.

 

Continue to breathe lightly through your nostrils, but make sure you're pulling your abs in as if you are attempting to make your abs and back meet or touch. You must hold the contraction very tight for at least 40 seconds. If you can’t hold the contraction for 40 seconds, just practice and your time will eventually improve.

 

Before performing the Abdominal Vacuum, all my clients always say to me "that’s the whole exercise?" Then, after correctly performing it, they say, "Oh yeah, that’s a good one."

 

FREQUENCY:

 

If you're a beginner, perform each movement slowly and at your own pace. Try for 15-20 repetitions on each exercise (except for the Abdominal Vacuum), and take your time moving from one exercise to the next. Perform only one cycle.

 

A cycle is defined as performing all four exercises in order. Attempt the routine three days per week on alternate days of the week. Don't worry if you can’t get the recommended rep range. Do as many as possible with good form and try to increase from week to week.

 

For those with more experience, perform three cycles with one minute rest between each cycle. The key is to keep the intensity level high and keep a constant contraction on the abs. As you progress, you’ll be amazed at how many reps you can perform and how hard and tight your abs get. Perform the routine three days per week on alternate days of the week.

 

Remember, work at your own personal fitness level and focus on perfect form to avoid injury (and in order to isolate the muscle).

[PnoyHitz]

Nagkamali ako ng first post, wrong thread pala...

 

Here is one of the good abdominal exercises to try (Lying Leg Hip Raise).

[hotr0d]

I guess determination and discipline lang....... kasi I've never been to the gym and I'm not that active with sports although I was able to trim a significant amount from my waist..... diet, cardio and ab workouts lang, at home...... diet to avoid excess fat deposits, cardio to burn out fat and abs exercises to build abdominal muscle groups ...... I'm starting to see the results after 2 weeks and I'm still on the program.... un lang pow..... cardio, diet and ab workout.... I do crunches, leg raise and side bending (di ko kasi alam tawag dun, ung may hawak kang dumbell sa other hand tpos nasa head ung other hand tpos nag sway ka... basta un).... tpos cardio pagkatapos..... cardio and siet to reduce body fat.. ab workout to build those abs.... :cool: hope this helps.....