Senaman Dirumah (Bahagian Perut dan Kaki)

Cara Senaman Untuk bahagian Perut anda.. Blh lakukan dirumah anda yer tanpa perlu ke gym.. untuk dumbbell anda blh tukar dgn botol berisi air

Dumbbell Pushup Row

Place a pair of dumbbells about shoulder-width apart on the floor. (A)Grab the handles and position yourself in a pushup position. (B) Lower your body to the floor and then press back up. (C) Once you're back in the starting position, pull the dumbbell in your right hand up toward the side of your chest. Pause, then return the starting position and repeat with your left hand. That's 1 rep. Try to prevent your torso from rotating each time you row the weight.

Dumbbell Curl to Squat to Press

(A) Grab a pair of dumbbells and let them hang at arm's length next to your sides with your palms facing forward.(B) Without moving your upper arms, bend your elbows and curl the dumbbells as close to your shoulders as you can. Immediately push your hips back and lower your body into a squat, until your thighs are at least parallel to the floor. (C) Stand up and press the dumbbells over your head. That's 1 rep. Return to the starting position and repeat.

Cross-Behind Lunges

(A) Grab a pair of dumbbells and hold them at arm's length at your sides, your palms facing each other. (B) Step forward and to the side so that your lead foot ends up in front of your back foot (like a curtsy). Lower your body until your front knee is bent at least 90 degrees. (C) Pause, then return to the starting position and repeat with your other leg.

Planking Frog Tucks

(A) Start in a pushup position with your body straight from your shoulders to your ankles. (B) Bring your right foot forward and place it next to your right hand (or as close as you can). Try to prevent your hips from sagging or rising. Return your leg to the starting position and repeat with your left leg. That's 1 rep.

Wall Slide

Lean your head, upper back, and butt against the wall. (A) Place your hands and arms against the wall in the "high-five" position, your elbows bent 90 degrees and your upper arms at shoulder height. Hold for 1 second. Don't allow your head, upper back, or butt to lose contact with the wall. Keeping your elbows, wrists, and hands pressed into the wall, slide your elbows down toward your sides as far as you can. Squeeze your shoulder blades together. (B) Slide your arms back up the wall as high as you can while keeping your hands in contact with the wall. Lower and repeat.