Friday, September 14, 2012

Senaman Ringkas Yang Boleh Buat Di Rumah

Lately aku memang concious sikit pasal berat badan aku.It's not about nak kurus,it's more to keep fit. Tahu-tahu je la bila umur dah makin meningkat, kadar metabolisme dalam badan makin menurun. Kalo umur muda-muda dulu, metabolisme rate kita tinggi. Whatever u takes mudah je nak burn calory nye.

Aku risau pasal aku rasa I'm not lead a healthy life. Yes,aku memang makan on time. Junk foods pun jarang sangat makan. And also,kalo boleh try to take dinner possibly before 7 pm everyday. Pasal aku sangat tak suka bila tido dalam keadaan perut membuncit dan terlampau kenyang.Tapi aku adalah sangat jarang mengeluarkan peluh. Sebab tu aku jadi risau. Dulu time belajar memang bermandi peluh,so bila nak makan banyak-banyak pun aku tak rasa bersalah pada diri sendiri. I know all the calory akan di bakar.

Tapi bila dah start keja ni, celah mana nak exercise. Unless u have the partner. Jogging partner,yang rajin nak layan jogging petang-petang. I miss sweating. Memang sangat-sangat rindu nak sweating.

So ape yang aku boleh buat,I'll try to do simple exercise at home for the sake nak bagi keluar peluh je. Here some simple exercise yang aku google tadi. Credit to Fitwatch.

  1. Walking – If the weather is nice, it’s wonderful to get outside and enjoy the scenery around you while you exercise. However, if the weather has other ideas, you can just as easily get an effective walking workout at home. If you have a flight of stairs, go up and down them a few times. (You could even grab a load of laundry as you’re going that way anyway!) This will help to tone up your legs, while getting some low impact aerobic exercise as well. If you don’t have any stairs available, just walk around the house a few times – it may not be very exciting, but it will do the job!
  2. Jumping Jacks – These are always fun, as they bring back memories of being a kid! Who hasn’t done jumping jacks for fun as a child? Well, surprise – they are also great cardio exercises, and good for warming up, too.
  3. Pushups – These are probably not the most favorite exercise of many people, but while they can be hard to do, you can find easier ways to do them. You don’t need to pretend you’re “Rocky”, and do them with one hand; just do what works for you. Do them on your knees, instead of keeping your legs straight. Or, do them standing up against a wall. You will be building up arm strength and working out muscles in your chest area.
  4. Leg Lifts – These are great for building up strength and muscles in your legs. If you find it hard to do the exercises with your legs straight, try bending them slightly.
  5. Crunches – The best exercise for building up and strengthening abdominal muscles. When you’re just getting started, don’t worry about getting your head all the way up. So long as you’re going up until you feel the stretching of the muscles, you will see some benefit.
  6. Jogging In Place – Jogging is a great exercise for your heart. You can jog in place at home while watching TV or listening to music. The only equipment you will require is a good pair of shoes, to eliminate any stress to your legs.
  7. Squats – These are wonderful exercises for your legs and buttocks. You can even just try these by sitting and standing up again from a regular chair, if you’re finding them to be too difficult. As long as you’re able to do a few repetitions, you will be providing some benefit to your body.
  8. Light Weight Lifting – No, you don’t need to go out and buy expensive weights for this! Just use whatever you can find in your house. Start out with something lighter, such as a can of peas, and work yourself up to heavier items. You can use milk jugs, laundry detergent bottles or even water jugs.
  9. Dancing – Dancing is a wonderful exercise, which is great for your heart. Not only that, but it can lift your spirits as well, and give your overall feeling a boost.
  10. Step Exercises – Using the steps in your home, you can do repetitions which will tone your leg muscles. (Just remember to be careful!)
Lately aku rajin buat yang turun naik tangga tu. Tau-tau je lah,rumah yang aku duduk sekarang ni bertangga tapi ada lif. So I'll avoid the lift,n using the stairs instead.

As long as I'm sweating,my mind will be in peace.



  1. RAJIN jugakk laa dia exercise :ppp hahaa

    1. hehe..memaksa tau bile dah berpeluh.=)

  2. remy turun naik tangga jer la hari2...... rumah tingkat 4 takde lift...... tu jer la... kalau ada lift...comfirm tak senam langsung...hu3

    1. ok le tuh.dah di kira bersenam.tambah pulak kalo selalu beli brg dapur banyak-banyak n kena bawak naik atas rumah.lagi terasa berpeluh nya.=p

  3. Jom dancing dlm umh. Takde org nmpk. Keep fit!


moh share idea kat sini..=)


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