Step by Step Senaman Mudah di Rumah

 Ni ibu jumpe masa duk mengugle pasa senaman di rumah.. very good. and very easy.. tak perlu exercise equipment apa-apa pun.. boleh sangat ibu nak buat.. di mana ada kemahuan, di situ ada jalan...

Buat mereka yang tidak biasa atau tidak pernah melakukan latihan beban, kenaikan otot tetapi turun berat dalam masa yang sama adalah perkara normal. Otot akan mudah ‘naik’ jika anda tidak biasa melakukan latihan beban kerana otot terkejut dengan situasi fizikal yang secara tiba-tiba menerima beban, lalu otak memberikan isyarat kepada badan supaya badan memerlukan lebih otot untuk menghadapi latihan beban yang sama di masa akan datang. Namun hal ini akan terhenti apabila badan berjaya menyesuaikan diri, ditambah pula dengan ambilan kalori yang dihadkan (untuk turun berat badan) sekaligus menyukarkan proses penambahan otot.

Jadi bagaimana rupanya rejim tu? Mari kita turuti satu persatu (harus dilakukan mengikut turutan).

‎1 – Stretching
Lakukan regangan otot terlebih dahulu, kerana kajian menunjukkan senaman regangan sebelum bersenam/bersukan mampu mengelak kecedaran sekurang-kurangnya 50%.

2 – Warmup 
Berlari-lari anak keliling rumah untuk tempoh 5-10 minit (Selepas 5 minit, jika nadi anda dah berdenyut lebih laju daripada biasa pun dah ok).

3 – Push up
Lakukan tekan tubi (standard push up) sebanyak 10x setiap set, untuk permulaan lakukan 2 set, setiap satu diselangi rehat selama 30 saat.

 

4 - Jumping jack
Ini diikuti pula dengan senaman yang lebih popular dikenali di bangku sekolah sebagai lompat bintang sebanyak 50x, jangan terlalu laju dan jangan terlalu perlahan, tetapi ikut pada kemampuan. Ingat, konsistensi itu penting.

5 - Half-way Sit up
Mengapa mesti half-way sit up dan bukan full sit up? Bagi aku half-way sit up lebih berkesan dalam memberikan “burning sensation” atau kesan pembakaran pada otot perut berbanding full sit up. Tambahan pula form/kualiti senaman senang untuk lari kalau buat full sit up, anda mungkin akan menggunakan momentum badan untuk mengangkat badan anda dan bukannya otot perut.

Half-way sit up tidak memerlukan anda baring dilantai untuk setiap ulangan (repetation), tetapi biarlah dalam keadaan “hampir-hampir baring” sebelum merapatkan kembali dada ke lutut. Buat permulaan kepada si amatur, anda boleh melakukannya dihujung katil, tambah-tambah jika tilam berspring. Lakukan 10x dalam setiap set (untuk 2 set, setiap satu diselangi rehat 30 hingga 60 saat).

6 – Stairway to heaven
Apa yang anda perlukan ialah tangga untuk ke tingkat atas rumah anda. Anda hanya perlu berlari-lari anak naik ke atas, kemudian turun ke bawah (ni dikira sebagai satu ulangan), dan lakukannya sebanyak 20x.

7 - Squat (bodyweight)
Macam mana nak buat squat? Sila lihat gambar dan mini tutorial di bawah, dan untuk permulaan lakukan 20x, untuk 2 set (setiap set diselangi dengan rehat 30 saat).

Pertama, berdiri lurus. Kemudian rendahkan punggung anda ke bawah secara perlahan-lahan, dan bukannya lutut anda ke bawah (lutut sehingga bahagian bawah kaki sepatutnya tidak bergerak banyak, statik lebih baik). Sekiranya anda dapati otot hamstring (peha belakang) anda meregang, maka anda berjaya melakukan senaman ini dengan betul.

Ibu's Slim Program: Tak Perlu ke Gym nak Exercise Kan...

Okeh dokie... ibu want to start my own slim program.. sebab sekarang ibu rasa ibu dah overweight.. dah obese.. Kali ni, ibu serius nak slim.. So ibu pun dok mengugle pasal gym kat Shah Alam.. ada la jumpe 2 tempat yg khas untuk wanita sahaja. Tapi bila ibu fikir balik, kat rumah pun boleh exercise kan? Setakat nak berjgging ibu  ada treadmill kat rumah. Taman pun ada tepi rumah je bila ibu nak berjogging. So, kenapa ibu perlu bazirkan duit nak ke gym kan?

Mula-mula ibu kena set kan jadual exercise ibu. So akhirnya ibu akan bersenam setiap hari Isnin, Rabu dan Jumaat sebab pada hari tu Zafran akan ke taska. Jadualnya bermula dari 8 pagi. Ibu akan ke taman dekat tepi rumah ni untuk berjogging selama sejam. Balik relax, buat kerja rumah. Petang sambung jogging lagi atas treadmill.

Ha.. tu perancangan awal... so boleh la ibu start ptg ni lari atas treadmill... Insya Allah... semoga Allah permudahkan semua rancangan ibu ni.

Still The Same or Not The Same?

Hye bloggy...I want to update several things...

First is about Zafran.. he is all grown up.. so cheeky and naughty... an amazing explorer when he combines his experience, curiosity with science to try and error things around him. What he likes to do the most other than rides his bike is spill out his drink on floor.. wipes it using his palm, lastly he will lie down on the water spot. Then he will point his fingers to the wet area or on his pants, he says.. "umppah...  uppah.. uppah".  I was angry when he did that for the several time earlier. I used to pinch him, scolded him, told him that i don't like this, and i am angry.  But now i didn't. I know it is a normal process of growing up.. of being a man..so i let that be.. I just ask him why he did that.. what happen... to probe conversation with him. I shows the effect on his pants and shirt which is all wet. Instead of scolding, I am teaching him the consequences of his behavior.

He is so independent lately. Sometimes, ibu intentionally left him downstairs while ibu go up to shower or do house chores. Ibu will inform him that ibu want to shower or get change.. and asks him to wait.. so what ibu will do is open cartoon channel 613 and give him something to munch. I am so proud of him when he was behaving very well.. watched cartoon.. or play with his toy when i peek on him. Sometimes he falls asleep as well.. all by himself! hahaha... I am so proud to say that I am proud of him.. he can stay alone for an hour.. play by himself.. sleep by himself.. sometimes when is is hungry he will get on to the dining table try to grab food, biscuit.. whatever he can get to eat..If he is so thirsty.. he will say "ayer.. ayer..ayer" asking drink from us. 

So that's the latest story about my darling Zafran...

About me.. I am still the same.. I am jobless. I don't earn money for living, I have been a stay-at-home mom and wife for the past 3 months. Now, I am so boring. I went to an interview but receive no call 2 weeks after the interview; a bad sign.. I am really need a job. What i want to do? 

I am thinking to focus on my online business that i have forgotten because lack of modal to buy new stock. Or i can sell kuih muih.. send them to restaurant, hawkers. To accomplish this, i intent to go for a savory course. One that i found is by Chef Asma, it is cheap, only RM180.Or... become a fee-lancer writer as my husband suggest.. Oh... I think i don't have this talent.. what kind of writer? novel? magazine? critique? Is there anyone out there that would like to read my article? hahahaha.. Or my last option is continue my phd..yes i want to do phd... but not now.. i just not ready for it..I have not prepare mentally, spiritually and physically to go for 4 years phd-research study.. I hate doing research.. it's tiring... Is the any phd course which is non research on the world, only exams? Nope... Coz that the purpose of phd.. to produce man who can think critically, produce knowledge for the purpose of human good. 

Kadang-kadang.. i feel like I am a loser.. Like I am an idiot. I am a non profitable woman.  So what is the point to keep me? Kesian my husband. He holds a great responsibility being my husband which I cannot repay him. He is loyal to me.. loyal as a husband.. feed his family... buy materials to make his wife and son comfortable.Oh Tuhanku.. selamatkanlah suamiku dari marabahaya di dunia dan azab api neraka di akhirat kerana dia seorang suami yang bertanggungjawab. 

Hah... tunggu la sebulan 2 lagi.. kalau tak dapat kerja gak.. memang aku kena buat something lah ni...

Not in the Mood

Mood nak upload blog dah ke laut.... I am searching the mood on the sea as I am searching a clown fish over the Atlantic ocean... wahhhh....