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Doa ayat 286, Surah Al Baqarah: Wahai Tuhan kami! Janganlah Engkau bebankan kepada kami bebanan yang berat sebagaimana yang telah Engkau bebankan kepada orang-orang yang terdahulu daripada kami. Wahai Tuhan kami! Janganlah Engkau pikulkan kepada kami apa yang kami tidak terdaya memikulnya dan maafkanlah kesalahan kami, serta ampunkanlah dosa kami dan berilah rahmat kepada kami.

Isnin, 4 Jun 2012

~Kejang Perut~

cubaan buat push up style yg guna lutut... tak larat buat yg guna kaki meniarap...

knee push up... masih try n error... sampai kejang rasa otot kat dalam perut...


yg ni beginner push up...

yg nie pun dia kata beginner jugak...


yg nie betul2x push up...


How to do push up properly....


Push-up Technique. Assume the Push-up starting position with your elbows locked. Lower yourself by bending your elbows until your chest almost touches the floor. Come back up by pushing through the floor.
  • Hand Position. Don’t take your hands out to wide. Put your hands slightly wider than shoulder-width. Hands turned out 45°.
  • Tuck Your Elbows. Easier on your shoulders. Keep your elbows at a 45° angle to your body during Push-ups.
  • Brace your core. Straight line from shoulders to ankles. Push your abs out as if someone was going to punch you in the stomach.
  • Squeeze Your Glutes. Push your abs out while squeezing your glutes hard. Both will avoid any hyper-extension of your lower back.
  • Tuck Your Chin. Lead with your chest, not with your head. Your neck must stay inline with the rest of your spine. Don’t look forward.

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