Home Sukan Orang Kurus Pun Boleh Bina Otot. Caranya, Buat 3 Senaman Efektif &...

Orang Kurus Pun Boleh Bina Otot. Caranya, Buat 3 Senaman Efektif & Selamat Ini!

4 Feb 2019

Isi Kandungan

Ramai orang kurus yang nak ada badan berotot. Tapi bila mengenangkan berat badan kurang, anda rasa seolah-olah tiada harapan untuk membina otot.

Sebenarnya ada senaman efektif dan selamat yang orang kurus boleh buat kalau nak badan cepat berotot.

Sebelum memulakan senaman, anda ambil makanan tambahan protein iaitu whey. Ini kerana menurut kajian, whey didapati mempunyai pelbagai khasiat tambahan khas untuk orang kurus seperti anda.

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Ini 3 senaman yang boleh anda buat untuk dapatkan badan berotot.

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1. Dumbbell squat

Pegang kuat barbell atau dumbbell supaya tidak terlepas daripada genggaman.
Tangan berada pada laras bahu. Jangan melebihi bahu atau terlalu dekat kerana ia akan memberi kesan buruk kepada pembentukan otot dada.
Lentikkan badan untuk memberi lebih tumpuan pada dada.
Tarik nafas dalam-dalam, kemudian hembus ketika anda sedang mengangkat barbell.
Lakukan 6-8 kali bagi membina kekuatan badan.
Jika anda ingin memberikan tumpuan kepada kekuatan otot.
Buat 3 set dalam kiraan 12-15 kali.

2. Chest flyes

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Duduk dalam posisi yang selesa.
Tarik pemegang ke luar sehingga anda dapat merasakan ketegangan atau tekanan pada bahagian dada.
Kemudian halakan pemegang ke hadapan. Pastikan ia tidak menyentuh antara satu sama lain.
Buat secara berulang kali dalam kiraan 8-12.
Mesin ini boleh digunakan bagi anda yang ingin membentuk kelebaran dada.

3. Dumbbell press

Baring dalam posisi yang selesa.
Angkatkan dumbbell ke atas perlahan-lahan.
Buat 3 set dalam kiraan 12-15 kali.
Senaman ini berfungsi untuk mendapatkan kelebaran dada terutamanya di bahagian atas.

Semoga dengan senaman ini dapat membantu anda mendapatkan bentuk badan yang anda idamkan dan menyelesaikan masalah anda dalam membina badan.

∞

Kasma Terus Dominasi CP150

Kim Rahim

5 Ogo 2017

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Kasma Terus Dominasi CP150 — **Kasma pamer tunggangan menyakinkan untuk meraih masa terpantas.**

Kasma Daniel Kasmayudin terus mendominasi perlumbaan CP150 apabila mendahului lain-lain pelumba dalam sesi kelayakan Pusingan 6 Kejuaraan Cub Prix AAM Malaysia PETRONAS yang berlangsung di Bandar Jasin Bistari, Jasin, Melaka, hari ini.

Pelumba PETRONAS Sprinta Yamaha Maju Motor itu mencatat masa terpantas 51.235s mengatasi catatan rakan sepasukan, Abd Muhaimin Roslan yang mencatat masa terbaik 51.576s.

Tiga lagi pelumba melengkapkan dominasi Yamaha di dalam senarai lima pelumba terpantas dengan Ahmad Afif Amran (PETRONAS Sprinta Yamaha-CKJ) mencatat masa 51.631s, Md Ramdan Rosli (PETRONAS Sprinta Yamaha Maju Motor) 51.678s dan Md Izzat Zaidi Salehan (Motul Zeneos Yamaha YY Pang), 51.716s.

“Saya sukakan litar ini kerana permukaan yang sedikit licin memudahkan saya untuk mengendalikan jentera. Namun, pada masa sama ia agak berisiko kerana sedikit kesilapan boleh menyebabkan kemalangan. Keadaan cuaca yang panas juga membantu saya mencatat masa terpantas hari ini,” jelas pendahulu keseluruhan itu.

Sementara itu, pendahulu, Md Akid Aziz (PETRONAS Sprinta Yamaha Maju Motor meneruskan momentum cemerlang setelah muncul pelumba terpantas dalam saingan CP115 dengan masa 52.155s manakala juara pusingan lepas, Azroy Hakim Anuar (Givi Honda Yuzy Racing) memberi amaran sekali lagi untuk menyekat Akid setelah mengekori di belakang dengan masa 52.272s. Ahmad Syukran Aizat (PETRONAS Sprinta Yamaha-CKJ) muncul pelumba ketiga terpantas dengan masa 52.986s.

Md Faiz Zekri Sabri (TKKR Racing) pula berjaya mencatat masa terpantas dalam sesi kelayakan kategori Wira buat pertama kali setelah mencatat masa terbaik 53.817s untuk mendahului Md Syarifuddin Azman (Idemitsu Kozi Yam Honda Racing) yang mencatatkan, 53.902s. Pelumba pasukan persendirian, Md Izam Ikmal Izamli mucul pelumba ketiga terpantas dengan masa 54.032s.

Keputusan Sesi Kelayakan

CP150

1 Kasma Daniel Kasmayudin (JHR) PETRONAS Sprinta Yamaha Maju Motor 51.235s

2 Abd Muhaimin Roslan (SGR) PETRONAS Sprinta Yamaha Maju Motor 51.576s

3 Ahmad Afif Amran (TRG) PETRONAS Sprinta Yamaha – CKJ 51.631s

4 Md Ramdan Rosli (SGR) PETRONAS Sprinta Yamaha Maju Motor 51.678s

5 Md Izzat Zaidi Md Salehan (SGR) Motul Zeneos Yamaha YY Pang Racing 51.716s

CP115

1 Md Akid Aziz (KUL) PETRONAS Sprinta Yamaha Maju Motor 52.155s

2 Azroy Hakeem Anuar (KUL) GiVi Honda Yuzy Racing Team 52.272s

3 Ahmad Syukran Aizat (TRG) PETRONAS Sprinta Yamaha – CKJ 52.986s

4 Md Haziq Md Fairues (SGR) PETRONAS Sprinta Yamaha Maju Motor 53.073s

5 Md Fareez Afeez (JHR) Motul Zeneos Yamaha YY Pang Racing 53.124s

WIRA

1 Md Faiz Zekri Sabri (PNG) TKKR Racing Team 53.817s

2 Md Syarifuddin Azman (SGR) Idemitsu Kozi Yam Honda Racing 53.902s

3 Md Izam Ikmal Izamli (KUL) Persendirian 54.032s

4 Md Danial Syahmi (PRK) PETRONAS Sprinta Yamaha – AfB Tech 54.160s

5 Md Alif Ashraf Tahiruddin (KUL) PETRONAS Sprinta Yamaha – AfB Tech 54.208s

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FOLLOW KAMI

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