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  1. Join Date
    Apr 2004
    Posts
    3,067
    #131
    another tip papala... do more incline than flat... para maganda tingnan ang chest... kasi by law of gravity babagsak ang muscles, kung puro decline or flat ka at wala kang muscle sa itaas ng chest... magkakaroon ka ng man tits! hehehehe

  2. Join Date
    Oct 2002
    Posts
    4,801
    #132
    Originally posted by van_wilder
    another tip papala... do more incline than flat... para maganda tingnan ang chest... kasi by law of gravity babagsak ang muscles, kung puro decline or flat ka at wala kang muscle sa itaas ng chest... magkakaroon ka ng man tits! hehehehe
    :hihihi: langya, tawa ako ng tawa sa 'man tits' bwhahahaha.

    Kaya siguro ang Max-OT isang set lang ang decline, and pang huling set pa.

  3. Join Date
    Jan 2003
    Posts
    2,355
    #133
    ano yung pinaka ok na gagawin kapag sa bahay lang. I'm fixing up my diet na. I want to get my highschool physique back. I plan to start my diet and sports again. Now, after reading the thread I don't know what to do. Dati situps and pushups lang ako. The rest goes to my sports.

  4. Join Date
    Oct 2002
    Posts
    13,415
    #134
    IMO kung bahay ka lang, buy the ff: (mura lang naman)

    Push up bars
    Elastic straps (for resistance)

    The pushups should work your chest, shoulders and triceps quite nicely. Alter the width of the bars to affect different parts of your chest/tri. You can really burn your upper body with this.

    Elastic straps would replace dumbbells, good for most body parts especially with arms and shoulders.

    You can do squats at home, and they can be quite challenging... Squatting with back on the wall and sissy squats can work your quads and hams quite a bit. So will lunges.

    With strict form and correct timing, they are very effective...

    Abs are easily done without fancy equipments.

    Back could be hard, chin ups are great, if you can do it (I cant hehe)... Bent over rows with elastics can work here.

    Ano pa ba... You can't go wrong with squats, pushups, chin ups and abs work...

  5. Join Date
    Oct 2002
    Posts
    13,415
    #135
    check this out guys

    http://www.ironpinoy.com
    http://www.pinoymuscle.com/ - wala pang content

  6. Join Date
    Apr 2004
    Posts
    3,067
    #136
    ngyerks! hindi pwede puro push-up... ako kahit 100 pushup bali wala... may payatot nga ako ng kaibigan 500pushup wala pa rin effect eh... the body has adapated na, kasi nag air police siya sa ROTC...

    noteworthy bili ka rin ng dumbbells... pwede yun for:

    CHEST:
    dumbbell press
    dumbbell flyes

    SHOULDERS:
    shoulder press
    military press
    front raise
    lateral raise

    BACK:
    one arm dumbbell row
    two arm dumbbell row

    BICEPS:
    lahat

    TRICEPS:
    kickbacks

    LEGS:
    dumbbell squats
    lunges

    o dba... dumbbells pa lang full-body na


    ps: sa akin na kayo bumili ng supplements... nagiimport ako

  7. Join Date
    Sep 2004
    Posts
    250
    #137
    what time po ba maganda mag work out? ksi po gabi na ko nakakauwi.

    van_wilder: pano ung lateral raise? naka stretch ba ung arm? or naka bend?

  8. Join Date
    Oct 2002
    Posts
    10,942
    #138
    Alam ko same lang ang lateral raise and side lateral, medyo bend ang braso, lowered a bit or same from shoulder height.


  9. Join Date
    Oct 2002
    Posts
    4,801
    #139
    Tama ka Ungas.

    Kung at home ka lang theveed, sundin mo advice ni van_wilder, dumbbells.

    If you can, try to invest one of this na din for Dips, Pull-Ups, and leg raises. $120.00


    Decline, Incline, Flat Combo Bench. Pwede din decline sit-up dito. $49.00

    Aside from the Fitness Club, may equipment din akong mga ganyan saka EZ Bar.

    Yung elastic straps, I wouldnt recommend that.

  10. Join Date
    Oct 2002
    Posts
    4,801
    #140
    kingkaboodles, kahit gabi ka na makauwi, pwede pa. Just as long as you have enough sleep for the following day. For me, 7 hours is enough.

Tsikot Fitness and Gym Thread