exora Publish time 14-9-2007 01:07 PM

Sape Tahu Petua/Cara nk kecilkan punggung

aku nie ada masalah bab punggungla..
macam mana nk kecilkan punggung yang besar..

tension ar...

pinggang ok..punggung besar..

sape ada petua.cara?

j_noo09 Publish time 14-9-2007 01:11 PM

ha'ah,ha'ah. kite pn nak tau gak petua kecikkan punggung ni..pls la kalau sape2 ade petua tu..

lyddok Publish time 14-9-2007 01:15 PM


ak007 Publish time 14-9-2007 01:22 PM


cuba tgk video ni pastu amalkan la selalu.......:loveliness::lol:

airCooL Publish time 14-9-2007 01:33 PM

aahh lah kita pun punggung besar..peha dah macam peha anak gajah :'(

ummy43 Publish time 14-9-2007 01:34 PM

Originally posted by ak007 at 14-9-2007 01:22 PM http://forum.cari.com.my/images/common/back.gif

cuba tgk video ni pastu amalkan la selalu.......:loveliness::lol:

nape tak leh nak bukak website tu?

kakerokero Publish time 14-9-2007 01:54 PM

eksesais la...fokus tang punggung tu..( ekceli kita pun sama gak..punggung bagat beso..;P ;P ;P )

llisamaisarah Publish time 14-9-2007 01:56 PM

exora...cantik la kalo but besar...bak la isi sket...nak tambah isi kat aku nye...hehe

isegrim_82 Publish time 14-9-2007 02:20 PM

aku yg jantan ni pon punggung besor..tensen gakk.ekekekek..klu pompuan ok la klu laki yg payah ni..jeans pinggang lepas,punggung plak sangkut

ms_silky Publish time 14-9-2007 02:21 PM

Ni pengalaman silky...

Dulu sebelum kawin, silky buat byk senaman nak kecikkan punggung. Ok la menjadi. Tapi lepas kawin, hb ckp pompuan ni kalau punggung besar lagi cantik dan seksi. Lepas tu punggung silky x nak besar2. Lepas bersalin anak kedia baru la dpt "bulatkan bentuk bontot. Sekarang ni buat senaman supaya pejal & x jatuh. Bile pakai seluar nampak penuh je.

tapi tu hb silky punye selera la, lain org lain pulak.

llisamaisarah Publish time 14-9-2007 02:31 PM

ye...memang bontot besar...(bukan yg melampau..) amat seksi...kalo boobs kecik pon..bontot besar...nampak seksi....betol...xtipu...
nak besarkan boobs senang...macam2 cream ada...tapi montot xde...
isk..kalo sy kan...sukenye..

baby_chimaera Publish time 14-9-2007 02:46 PM

kalau u rajin eksesais, u terai buat LUNGES dan SQUATING position dalam 4 set. Set terakhir HOLD your position for 15 seconds.

Cemana nak terang yer, sebab baby buat ni pun kat gym. Cuba terai google cari LUNGES position exercise.

Patu kalau rajin kena byk RUNNING. Running bole kecikkan peha dan bontot sekaligus.

Equalizer Publish time 14-9-2007 03:26 PM

Originally posted by llisamaisarah at 14-9-2007 02:31 PM http://forum.cari.com.my/images/common/back.gif
ye...memang bontot besar...(bukan yg melampau..) amat seksi...kalo boobs kecik pon..bontot besar...nampak seksi....betol...xtipu...
nak besarkan boobs senang...macam2 cream ada...tapi montot xde ...

maaf la nak mencelah sket... tersesat masuk thread ni...

kalau cream utk payudara tu tak boleh ke digunakan utk punggung???;P

setahu saya la antara exercise utk punggung ni ialah dgn lakukan squat.
kalau nak besarkan punggung, buat squat dgn weight.
kalau kat gym tu boleh guna smith machine, kalau pakai free weights or barbell ni susah sikit nak balance.
tapi yg ni kena berdiri la, dan posture pun kena betul.
atau kalau nak senang sikit ada jenis squat machine yg just duduk bersandar je.
kalau nak kecilkan punggung, buat squat tanpa weight but with more sets and more repititions.

Squat pun ada boleh buat dgn wide stance (bukaan kaki lebar) atau small stance (kaki rapat). Ke2 squat ni akan memberi kesan yg berbeza.
Kesan buat squat ni juga boleh effect pada peha.
Kalau dgn weight akan membesarkan peha dan begitu jugak sebaliknya.

isegrim_82 Publish time 14-9-2007 03:28 PM

letih tul joging2 ni..ada tak cara yg mudah semudah suk depan tv jer??heheheh

isegrim_82 Publish time 14-9-2007 03:29 PM

squat tu menatang ape plak

syikin Publish time 14-9-2007 03:30 PM

Originally posted by isegrim_82 at 14-9-2007 03:28 PM http://forum.cari.com.my/images/common/back.gif
letih tul joging2 ni..ada tak cara yg mudah semudah suk depan tv jer??heheheh

ada.. pakai sauna pants..


sambil baring tengok tv ke.. baca majalah ke.. kalau rajin pakai,dia bantu kecutkan montot yg kembang dan perut yg moncit...... :P

Equalizer Publish time 14-9-2007 04:03 PM

Originally posted by isegrim_82 at 14-9-2007 03:29 PM http://forum3.cari.com.my/images/common/back.gif
squat tu menatang ape plak

Squat dgn barbell...


Equalizer Publish time 14-9-2007 04:08 PM

http://www.stumptuous.com/cms/images/bwsquat4a.gif Step 1. This part is optional, and is suggested for beginners, older folks, inactive folks, and anyone who's a little bit timid about balance in the beginning. Perform Steps 2-5 while holding on to a sturdy railing, counter, or chair. Once you get confident about performing these types of squats, then cut the apron strings and do them as shown below, with hands held out in front. You can also try Steps 2-5 first with a partial range of motion, and just work on balance by working on increasing depth.

Equalizer Publish time 14-9-2007 04:09 PM

http://www.stumptuous.com/cms/images/bwsquat1a.gif Step 2. To squat using your own bodyweight, you'll want to hold your arms out from your body to help with balance, sort of like a B-movie zombie, as in the picture to the left.
From top to bottom, here's how your body should be arranged at the start of a squat. Your head is looking forward. Take a deep breath, pushing chest up and out. Note that shoulders come back a bit and there is a natural arch in your lower back. That's the spinal position you try and keep through the movement. Your feet assume a stance that is approximately shoulder width or slightly wider. Toes may be pointed out slightly if you prefer; many folks find that much more comfortable than toes pointing forward. In either case, whichever toe direction you choose, your knees should follow the same direction through the movement (i.e. don't point toes out, then have knees travel inwards).
http://www.stumptuous.com/cms/images/bwsquat2a.gif Step 3. Sit back and down like you're sitting into a chair that's not there. Head keeps looking straight ahead of you, or very slightly upwards if you prefer. Your upper body will naturally bend forward a bit to keep you balanced; simply allow it to bend from the hips (not from the waist) wherever it wants to go. Keep lower back slightly arched and do not allow it to round as you descend. Think about keeping your shins roughly perpendicular to the floor and your knees roughly behind your toes. Longer legged folks or folks using a narrower stance may find that shins tilt forward a bit; this is fine as long as the butt stays behind the hips.

Equalizer Publish time 14-9-2007 04:09 PM

http://www.stumptuous.com/cms/images/bwsquat3a.gif Step 4. You may find initially that you need to cut the movement short and can only go part of the way down before your form begins to degrade. This is perfectly fine. Just make it a goal to work on increasing squat depth. I provide flexibility tips in Step 4. Now, bodyweight-only squats differ from regular squats with a bar in that the lower back does often round out slightly at the bottom. Since the spine isn't supporting any additional weight, this doesn't pose a problem. However, once you add a bar, you must concentrate on keeping that lower back from tucking under. At the bottom of the squat, hamstrings make contact with the calves. Resist the temptation to relax in this position, unless you are deliberately stretching. Relaxing at the bottom of a squat will relax the supporting muscles of the torso, which is a bad thing when you have weight on your back. It will also make it more difficult to get up out of the squat. If you do pause at the bottom, just remember to keep everything tight and not relax. Also resist the temptation to look down. The wider your foot stance, the more difficult it is to hit full depth. With a very wide stance, you will be limited by the structure of the hip joint, whereas with a narrower stance, full depth will be much easier.
http://www.stumptuous.com/cms/images/bwsquat2a.gif Step 5. Push through the heels to ascend from the squat. Think about driving your heels right into the floor. Do not allow your weight to tip forward on to the toes. Keep looking forward or slightly up, and keep back tight. Do not twist. If your knees cave in on the ascent, think about pushing them outwards as you come up. The ascent from the squat should be a smooth "unfolding" of the body. The chest comes up first, followed by the hips. Do not allow the hips to "pop up" first.

Equalizer Publish time 14-9-2007 04:13 PM

http://www.stumptuous.com/cms/images/bwsquat5a.gif Step 6. Once you've mastered Steps 2-5, and can do a few sets of several reps each, then you can proceed to trying out a broomstick. Squatting with a broomstick is a good intermediate step between bodyweight-only squatting, and squatting with a barbell. It teaches you correct bar position without imposing much of an additional demand.
Many people place the bar too high, resting it on the base of their neck. To find the top limit of where the bar should sit, bend your head forward and feel the back of the neck. Feel that bony bump at the base of the neck? The bar should never, ever sit on that or above it. Rather, the bar sits below the bumpy bit, on the "meat shelf" formed by the trapezius muscles of the upper back. Your traps are the muscles that hunch your shoulders up. When you retract your shoulder blades, as in Step 2, there's a little shelf of muscle that is formed on the upper back, and that's where the bar sits. Initially you may find that your shoulder flexibility limits your comfort in holding the bar. Try taking a wider grip on the bar. Over time, and with stretching, this problem should disappear.
Practice squatting with the broomstick using the same form you did for Steps 2-5, with the exception of making sure the lower back does not round at the bottom. Once you can do 3 sets of about 15 reps per set with a broomstick, then move to a light barbell. If your gym has only the regular barbells, which weigh 45 lbs., then build a stronger base of broomstick squats, say 3 or 4 sets x 20-25 reps, before you attempt the full sized bar (if you wanna go for it without achieving that base, then by all means be my guest, but I would prefer that you err on the side of safety and stay injury free... there's lots of time to add weight).

Equalizer Publish time 14-9-2007 04:18 PM

squat stance

In the beginning you will likely be focusing on not falling over, so you won't be terribly concerned with your squat stance. However, eventually you may be interested in experimenting with squat stances. Perhaps you want to find the one which is most advantageous for you, or you are thinking of competing in powerlifting. Whatever your reason, it is helpful to know what each stance involves. Bear in mind that everyone is different, and there's lots of room for variation. There are no hard and fast rules about which one is right for you. For example, many people with longer legs find that they prefer a wider stance, and it makes it easier for them to hit full depth, but there are exceptions, such as my giraffe-legged husband who can do a rather astonishing narrow stance squat.
Here are the two basic back squat stances. Since I took these shots at home, and since my husband persists in being unreasonable about my idea to remove all of the living room furniture and install a complete home gym in its place, I am demonstrating this with my trusty broomstick.
http://www.stumptuous.com/cms/images/squatstance1.jpg http://www.stumptuous.com/cms/images/squatstance2.jpg The wide stance, low bar squat is the powerlifting style squat. Feet are placed quite wide apart, and toes are often turned out. The bar sits low on the traps. It puts people with strong hamstrings, glutes, and hips at an advantage, since hip extension provides much of the drive. The wider your foot placement, the harder it will be to hit depth, since the hip joint will eventually limit how far down you can go (compare my depth at the bottom of the wide-stance and narrow-stance squats). Powerlifters use this style because it helps them hit parallel but no lower, and a lot of weight can be moved this way. It looks like I'm really hyperextending my back in the photo on the left, but I've just started sitting back into the descent a bit.
The narrow stance, high bar squat is the one that I use. The bar sits relatively higher up on the traps, and the feet are roughly shoulder width apart. Full depth is easily achieved as long as hamstrings are flexible and lower back is strong. Toes may travel slightly beyond knees, but it's not usually a problem. This stance is good for people with strong quads, and/or for people who also perform Olympic lifts. Knee extension is more significant in this squat than in the wide stance style, which means that more work is done by the quads.
http://www.stumptuous.com/cms/images/squatstance3.jpg http://www.stumptuous.com/cms/images/squatstance4.jpg

flames Publish time 15-9-2007 06:38 AM

Reply #21 Equalizer's post

thanks... sungguh informative... ada tgk the view talk show.. mmg squat is highly recommended

embunpagi2309 Publish time 15-9-2007 06:41 AM

kalau naik turun tangga ok tak?:o

basikalgirl Publish time 15-9-2007 10:30 AM

camne nak tahu punggung kita kecik ke besar? ade ke standard ukuran punggung macam berat badan kita guna BMI utk tahu berat badan normal ke tak.. punggung pehacamne lak?

kalu ikut gambar model yang equalizer tunjuk tu, bagi saya punggung dia pun besar jugak.. ke dah kira sebagai kecik tu? musykil.. :o
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