bila main ngan binatang baru ni..
aku pki wrist weight..
sampai sengal gak la aku menariknya..
sambil buat mmg peloh gak laa...
aku copy paste je la yee...
Basic Seated Row
The standard seated rowing exercise is easy to do and will strengthen the muscles of your lats. Your lats are the big muscles that cover the middle of your back. When toned, they make a "V" shape you can see quite easily. Sit up straight and put your feet on the foot pads. Grab the handles with your palms facing down. Straighten your legs and arms. Lean back slightly and bend your elbows and pull the handles to your chest, allowing your elbows to flare out to your sides parallel to the floor. Exhale as you pull back. Inhale and straighten your arms forward again. Hold your position to isolate your lat muscles, or bend forward at your waist when you extend your arms and lean back when you row your arms back in a quick full-body motion to work your body aerobically. You can also hold the handles with your palms up to target your bicep muscles too.
Lying Row
You can also use the exerciser from a lying position on your back to work your abdominals. Lie on your back and extend your legs straight up to the ceiling. Use your lower abs to push your lower back into the floor. Put your feet in the foot pads and grab the handles, palms down. Row your arms and bend your elbows keeping your elbows next to your body to touch the floor.
A more difficult way to work your abs is to lower your straight legs to a 45 degree angle from the floor and row from this position. Your abs will be challenged a lot to keep your back down simply holding your legs off the floor, but with the addition of the rowing with the action exerciser you will get a great ab workout.
If this variation is too difficult for you, simply bend your knees to right angles. This will keep your shins parallel to the floor and your knees should be above your hips.
ni la binatang nyeee..
tp aku cukup down lorr.. sbb berat aku statik.. x turun2.. sungguh bengang...
nak2 21hb makin dekat.. tolong la turun..!! x byk 5kg je... xkan nak wat atkins kot..
hahaha.. namo namo namo..!!
