New Year Wish 新的目标

What is your new year wish? HOW often have you said, “This year, I want to exercise more and have a healthier body,” and then left it at that after the echoes of festive toasts faded off?

Well, make it happen for 2008. I read this article in The Star ( 1-1-08). It's state:-

"You don’t have to worry about not knowing what to do, not having the time to go to the gym, or even not being able to afford the membership fees.

You can get a full-body workout right in your own home, using a seven-step plan that will help you build a fitter physique. The steps work all the muscles in your body and pumps up your blood flow. In turn, that increases the body’s metabolism and burns more calories."
I got this plan aso. So i think i will get a set of sport kit soon.

The 7-Step Workout

You should aim to do each step at least 15 times, thrice weekly, before you start seeing results in about a month. . Do not fret if, initially, you can’t complete the required amount of rounds for each step. Do not over-exert your body as it will hurt your joints and muscles.



Try to achieve a minimum of 10 rounds, then slowly build up resistance by increasing weights and the number of rounds from 15 to 20.

1) Warm up : To loosen the muscles
2) Push-up :This push-up move works your triceps. You do not need a yoga mat as you can use a towel or even do it on the floor.
3) 3 Bend over row : Stand with legs hip-width apart, with knees bent at 45°. Make sure that your knees do not extend beyond your toes. Hold the dumb-bells and make sure that your back is straight when bending forward, with your arms in front.
4) Squat with shoulder press : This works the thighs and arms.
5) Bend over trap press : This works the upper back and shoulder muscles.
6) Pullover crunch : Works your abs.
7 Prone Skydiver : Lie on your chest and stomach with both hands at your side. As you pull your arms to the back, lift your legs as high as you can whilst keeping your thighs and stomach on the ground.

Complete at least 15 reps.The 7-Step Plan is demonstrated by Ahmad Faeez Mohamad Bustaman, assistant fitness manager at Fitness First.