tanong lang po baka makatulong ako.. :)

sige....help ng tamang pag excersize....

tanong lang po baka makatulong ako.. :)

like how po? gawan nyo kami ng program? hehe last yr pa mi plan mag gym pero hanggang plan nalng yata nakakatamad kase kulang sa disiplina :upset:

like how po? gawan nyo kami ng program? hehe last yr pa mi plan mag gym pero hanggang plan nalng yata nakakatamad kase kulang sa disiplina :upset:

gud idea.....

kng mageenroll naman po kayo sa isang magandang gym for sure there would be a trainer you can count on, i mean mapagtatanungan niyo kahit walang bayad, kase sa umpisa conditioning exercises lang naman muna lalo na sa mga lalake, then after 2weeks siguro saka magstart ang talagang pagbbuhat.. that's what i know.. physical therapist kase uncle ko and formerly working at fitness first abs cbn and nagtanong ako dati sa kanya nung mapagtripan kong mag gym..he gave me conditioning exercises first.. including push ups on guys..

anu po ba magandang program para sa arms, bicep at tricep? sama na din ung shoulders?

what is the best practice when i go to the gym? since i working far away from my home and 12hours of working schedule...and my rest day after 4 days work.

Maraming Salamat!

kng mageenroll naman po kayo sa isang magandang gym for sure there would be a trainer you can count on, i mean mapagtatanungan niyo kahit walang bayad, kase sa umpisa conditioning exercises lang naman muna lalo na sa mga lalake, then after 2weeks siguro saka magstart ang talagang pagbbuhat.. that's what i know.. physical therapist kase uncle ko and formerly working at fitness first abs cbn and nagtanong ako dati sa kanya nung mapagtripan kong mag gym..he gave me conditioning exercises first.. including push ups on guys..


sa una ka lang naman gagabayan ng instructor....after nun wala na...ikaw na ang bahala...kung gusto mo maginstructor bayad ka per session....

ang una tlagang ipapagawa syo e depende sa katawan mo....kung payat ka ba or mataba ka.....:D

i used to go to gym pero ngaun hindi na... ang taba taba ko na...huhuhu T_T

anu po ba magandang program para sa arms, bicep at tricep? sama na din ung shoulders?

Eto bro... Share ko lng.. :barbell:

Bicep Exercises For Huge Powerful Biceps

Incline Dumbbell Curls: This is one of the better bicep exercises for overall bicep development. It's also one of the most effective bicep exercises for isolating the long head of your biceps.

For incline biceps exercises you'll need an incline bench and a set of dumbbells.

You can vary the angle of the bench when doing incline bicep exercises to increase muscle fiber recruitment. Also, if you notice that your head comes off the bench when you do incline bicep exercises like this you can try sticking a rolled up towel under your neck to help.

Standing Barbell Curl: For barbell exercises for your bicep muscles you of course will need a barbell and some weight plates.

Preacher Curls: You'll need to use a preacher curl bench for this exercise. The pad on the preacher curl bench will force you to keep your elbows stationary, as well as give you a stable base for the exercise.

If you use dumbbells for this bicep exercise then the same rules will basically apply.

However, if you are using dumbbells for this bicep exercise you will be using one arm at a time.

Seated Zottman Curls: Seated zottman curls are one of the best bicep exercises to help you get big biceps.

Bicep exercises like the zottman curl may take you a couple of sessions to master, but it's worth it.

Reverse Incline Curls: You will need an incline bench and a set of dumbbells for this bicep exercise. Adjust the incline bench so it's at a 60 to 70-degree angle.

Seated Dumbbell Curls: To begin this exercise grip a dumbbell in each hand and sit on the edge of a flat bench, letting your arms hang straight down beside you. With your palms facing forward curl the dumbbells up.

Concentration Curls: While seated on the end of a bench, spread your legs apart into a "V" position and lean slightly forward. Grip a dumbbell in one hand with the palm facing upward.

You need to concentrate on the contraction of the biceps and on strict form to make the exercise effective.

check nyo baka makatulong

http://symbianize.com/showpost.php?p=196404&postcount=1

For Chest poh to
Flat Bench Press:

1. Lie flat on a bench, feet firmly on the floor. Make sure that your butt, back, shoulders, and head are firmly positioned on the bench.

2. Roll your shoulders back and down so the shoulder blades are firmly pressed against the bench and the chest is sticking up.

3. With a slightly wider than shoulder width grip and your palms facing forward, lift the bar off the rack and hold it above you with your arms straight up and extended.

4. ower the bar down to your chest until it either touches your chest or comes within an inch or so away. Do NOT bounce the bar off your chest.

5. Press the bar straight up until arms are extended.

- This exercise can also be performed using dumbbells. Both methods are effective.
- While the bench press is primarily a chest exercise, it also recruits the use of the triceps and shoulders secondarily.

Incline Bench Press:

The incline bench press is performed exactly like the flat bench press, except on an incline bench. Everything else remains the same. This chest exercise can also be performed using dumbbells instead of a barbell. Again, both methods are effective.

Decline Bench Press:

Just like the incline, the decline bench press is exactly like the flat bench press, except it is performed on a decline bench. Everything else remains the same. It too can be performed using dumbbells rather than a barbell.

Flat Bench Dumbbell Flyes:
1. Lie flat on a bench, feet firmly on floor.

2. Make sure that your butt, back, shoulders, and head are firmly positioned on the bench.

3. Press the dumbbells straight up above you. Your elbows should be slightly bent and your palms should be facing each other. In this position the dumbbells should be touching each other (or pretty close).

4. Keeping a slight bend in your elbows, slowly lower the dumbbells away from each other in an arc. Lower them until a comfortable stretch is felt in the chest area.

5. Raise them along the same arc back to the starting position. (Another way to understand this exercise is to imagine you are hugging a tree.)

- This chest exercise can also be performed on an incline bench and a decline bench.

bro depende kasi ang workout kung anu gs2 mo.. mag papalaki ng muscles or mag papayat.. for body builders heavy pero less repition pag mag papayat naman more cardio work outs tapos ang buhat more repition pero magaang ang buhatin basta tip ko lang sa lahat dont forget to workout your legs kasi its very important kung mag papadagdag kayu ng wieght may tenedecy na bumigay knee niyo kasi bumigat upper body niyo tapos mahina lower body niyo at pag dating sa future mararamdaman niyo yung kahinaan ng tuhod niyo.. make it a habit pag na adik ka sa gym hahanpin na lagi ng katwan niyu yan

Yes i am, i go to gym at least 2x a week............

bakit ganun, pag nasa gym na ako inaantok na ako. hehehehe

ako din po.. everyday po ako sa gym.. hehehe....

1. DOnt stay longer than 1 hr in the gym.
Our body releases growth hormone in about 45 min of exercising. After that, nagsasayang k na lang ng oras mo..So better spent it on compound movements or multi joints exercises. DOnt waste your time on isolation exercises.

isolation exersises = lahat ng exercise na may "curl" sa dulo..

2. Change ur routine every 2 months..our body are adaptable to stress, once nasanay cya sa routine mo, di na cya magrerespond.you will be stuck.

3. you can only get 30% of the body that you want inside the gym, the 70% is outside of the gym..e.g, rest and nutrition..

4. DOnt make a model out the the vehemoths u see on the mags.
They are on STEROIDS.