Physical Fitness Training. - AsianBookie.Com Forums

06-Jan 2006 Friday 10:02 PM (6686 days ago)

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How do we attain upper body strength in gradual improvement?

Try this.

You need a pair push up bars and a pull up bar for this training.

PUSH UPS

Do 10 sets for this training.

10 reps per set for the push-ups.

Tips in getting the best results

1) Always do each rep slowly.

2) Breathe in when lowering yourself and exhale when pushing yourself up.

3) Only the Chest MUST touch the ground for optimum improvement.

4) Rest interval are 2 mins for each set.

Once you gain confidence, add 1 rep per day. If I just started, I will do 10 sets of 10 reps.

Next day i want to push further, i will do 1 set of 11 reps and 9 sets of 10 reps.

Day 1
10 sets of 10 reps

Day 2
1 set of 11 reps
9 sets of 10 reps

Day 3
2 sets of 11 reps
8 sets of 10 reps

Day 4
3 sets of 11 reps
7 sets of 10 reps

Keep adding if you find it too easy, do it gradually cos you wanna gain confidence and not give up half way. Once you attain, 10 sets of 15 reps, pls come back and i would advise you on the PULL UPS.

Thanks for your time and replies.

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Gentlepleas

10-Jan 2006 Tuesday 11:08 PM (6682 days ago)

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Dear all,

Most of us have difficulties coping in our fitness routine cos it is too tough, hot or the half sometimes can be too long. But i would like you to try this fitness package that is both easy and require lots of concentration on the timings.

You need a track or sports complex to practise this package.

Pls make sure you are physically ok when you try this:

Rest Intervals are at 3 mins. ALL BEGINNERS, Try each set at 2:00 mins per round.

1 round of 400m = 2:00 mins
2 rounds of 400m = 1:55 mins
3 rounds of 400m = 1:50 mins
4 rounds of 400m = 1:45 mins
5 rounds of 400m = 1:40 mins

Heartbeat Rate: 120 beats per min (You must get this heart rate or more for this trg to be effective. Especially at the 3rd set onwards)

Pointers to take note when doing this training:

a) Always remember to monitor your timings for each round, if you want best results monitor every 100m that you run. Which means if 2:00 min per round, you should be coming in at 30 secs per 100m.

b) Never complete each package faster or slower by 5 secs than the stipulated timings.

c) For best results, you should wear proper running shoes. Asics is the best there is. Pls don wear any ordinary shoes for this training cos if you wanna start, it would cost a bit to start properly.

d) You must be feeling well to do this.

e) Water is a must before and after the trg. If before, pls drink the H2O 1 hour before the trg.

f) When you try this out, it would be difficult but with constant practise, you will see the difference.

g) Look around for beautiful gals for motivation.

h) Last but not least, take deep breathes when doing this trg so as to stabilise the heart rate. (Lesser O2 intake means more work for the heart.)

Thank you for your fine attention.

Best Regards, GP.

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OwrightO Find all Topics Started by OwrightO Find all Posts by OwrightO Follow / Unfollow PM OwrightO		10-Jan 2006 Tuesday 11:17 PM (6682 days ago)	#3
Senior Member Posts: 478 Joined: 30 Oct 04 Tipsters Championship: Player has not started	trying to do the 10 sets.. honestly quite difficult.. but will try..
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Gentlepleas

10-Jan 2006 Tuesday 11:52 PM (6682 days ago)

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Start at 10 sets of 10 repetitions first don push more than that.

Don forget to rest 2 mins and not more than 3 mins.

The last 2-3 sets are the hardest, Enjoy the PAIN.

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pennant Find all Topics Started by pennant Find all Posts by pennant Follow / Unfollow PM pennant		11-Jan 2006 Wednesday 12:06 AM (6682 days ago)	#5
Gold Member Posts: 11687 Liked By: 164 Joined: 21 Aug 02 Tipsters Championship: Player has not started	normal push up or spider push up?
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Zulu Find all Topics Started by Zulu Find all Posts by Zulu Follow / Unfollow PM Zulu		11-Jan 2006 Wednesday 12:24 AM (6682 days ago)	#6
Platinum Member Posts: 81742 Liked By: 153 Joined: 22 Jun 02 Followers: 3 Tipsters Championship: Player has not started	*mosquito push up..*
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11-Jan 2006 Wednesday 12:34 AM (6682 days ago)

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quote originally posted by pennant:
normal push up or spider push up?

With push up bar then effective.

Normal push up on the floor is too easy.

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pennant Find all Topics Started by pennant Find all Posts by pennant Follow / Unfollow PM pennant		11-Jan 2006 Wednesday 12:43 AM (6682 days ago)	#8
Gold Member Posts: 11687 Liked By: 164 Joined: 21 Aug 02 Tipsters Championship: Player has not started	ya, i got push up bars/... i mean standard push up or those arm open wide one?
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11-Jan 2006 Wednesday 1:39 AM (6682 days ago)

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u mean both legs hang on the bar, den do push up?

if is like this, we can replace the bar by anything is abt that height rite?

eg. table, chair, etc...

H

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pennant Find all Topics Started by pennant Find all Posts by pennant Follow / Unfollow PM pennant		11-Jan 2006 Wednesday 2:09 AM (6682 days ago)	#10
Gold Member Posts: 11687 Liked By: 164 Joined: 21 Aug 02 Tipsters Championship: Player has not started	no... snow, the bar is put on floor one...
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11-Jan 2006 Wednesday 2:19 AM (6682 days ago)

#11

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quote originally posted by pennant:
no... snow, the bar is put on floor one...

H

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a

t

A

h

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11-Jan 2006 Wednesday 2:26 AM (6682 days ago)

#12

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quote originally posted by sNoW^__^:

like tis one...

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Gentlepleas

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17-Jan 2006 Tuesday 3:01 AM (6676 days ago)

#13

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Train your stamina with the trg update above.

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zidano Find all Topics Started by zidano Find all Posts by zidano Follow / Unfollow PM zidano		17-Jan 2006 Tuesday 3:06 PM (6675 days ago)	#14
Senior Member Posts: 354 Joined: 22 Jul 05 Tipsters Championship: Player has not started	Will try to no promises! I am wat i am & nothing can change dat! CHeers to all!
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hydro Find all Topics Started by hydro Find all Posts by hydro Follow / Unfollow PM hydro		18-Jan 2006 Wednesday 7:25 PM (6674 days ago)	#15
Active Member Posts: 21 Joined: 24 Jul 05 Tipsters Championship: Player has not started	Hi ppl, In order to "motivate" you ppl... ... The training that GP has put up is very effective but it do take time b4 u guys feel the impact cos my WOMEN cadets are able to do it and at the end of BMT... ... they improve Good Luck! Hydro
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Zulu Find all Topics Started by Zulu Find all Posts by Zulu Follow / Unfollow PM Zulu		20-Jan 2006 Friday 11:40 PM (6672 days ago)	#16
Platinum Member Posts: 81742 Liked By: 153 Joined: 22 Jun 02 Followers: 3 Tipsters Championship: Player has not started	A small truth to make our Lifes 100%....... If A B C D E F G H I J K L M N O P Q R S T U V W X Y Z Is equal to 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 Then Hardwork= H+A+R+D+W+O+R+K = 8+1+18+4+23+15+18+11 = 98% only Knowledge=K+N+O+W+L+E+D+G+E = 11+14+15+23+12+5+4+7+5 = 96% only Love=L+O+V+E=12+15+22+5=54% Luck=L+U+C+K = 12+21+3+11 = 47% (don't most of us think this is most important???) Then what makes 100% Is it Money? ..... No!!!!! Leadership? ...... NO!!!! Every problem has a solution, only if we perhaps change our attitude. To go to the top, to that 100% what we really need to go further..... a bit more....... Attitude=A+T+T+I+T+U+D+E = 1+20+20+9+20+21+4+5 = 100% It is OUR ATTITUDE towards Life and Work that makes OUR Life 100%
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pennant Find all Topics Started by pennant Find all Posts by pennant Follow / Unfollow PM pennant		01-Feb 2006 Wednesday 1:50 PM (6660 days ago)	#17
Gold Member Posts: 11687 Liked By: 164 Joined: 21 Aug 02 Tipsters Championship: Player has not started	gd one zulu... swee.... no more f coming from u.... huat ar!!!!!!!
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