Home workout / Eksesais di rumah : Beginner 101

Assalamualaikum wbt..

Selamat pagi Isnin semua.. jangan ada monday blues harini ye.. hehe cakap orang kan..aku belum start keja boley la ckp banyak hahaha

So, you are new to workout..? never did any home workout before? frequent questions are,
"mcamana nak start eksesais ek?"
"apa peralatan perlu ada?"
"brapa lama nak workout tiap hari"
"boleh kurus tak kalau eksesais kat umah je" -- ni soalan paling sentap! haha

I am not an expert. Apa yang akan aku share ni base on my own experience and what I read. So sesiapa yang nak start eksesais di rumah akan dapat sikit sebanyak idea(dan semangat) untuk mula. Ready? Letssss !

Apa yang anda perlukan / What u need for working out at home and lose the weight:

1. Determination / Semangat yg kental : semua benda bermula dengan keinginan untuk sesuatu. semangat kena ada, klau takda semua tak gerak. kalau takda semangat, pegi carik kat kawan2 yang ada semangat tu. Serius, semangat ni kuat berjangkit. hehe
2. Sabar : jangan gelojoh.. start slow2 dengan apa cara sekalipun, hatta hanya berjalan kaki. 
3. Peralatan : basically anda perlu ada kasut sukan, penimbang, pita pengukur, buku dan pen. ni untuk rekod.
4. Tambahan : dumbell, tali skipping/jump rope. beli yang rm5 kat Daiso tu. hehe
5. Guna segala peralatan yang ada dalam rumah. contoh : kerusi untuk tricep dips, kotak untuk jump box, anak2 untuk lunges with weight hehe 
6. DVD aerobik, kalau korang suka beraerobik dan workout ikut DVD

So.. what's next?

Bila nak start workout kat rumah, u need to know the basic exercises movement. Rippednation penah share bodyweight exercises dengan gambar skali dan that is your basic *this link Bodyripped Bodyweight Exercises. 
Study every movement, baca dan cuba buat, tengok youtube, sampai boleh ingat tiap exercises tersebut. Memang akan ambik masa..but it worth it.
Setiap eksesais tersebut ada form yg tertentu dan target tertentu so make sure u know what u r doin when u r doin it. eh, mcm belit2 plak. 

Dah habis study..bleh start tak?

Sabarrrr dik non.. hehe 
So bila dah habis study, sentiasa ingat 3 step paling utama dalam workout. 
1. Warm up
2. Exercise
3. Cool down. 

This is ESSENTIAL .. WAJIB. sebabnya, untuk kebaikan otot dan sendi tuan puan sekalian. klu x warm up and cool down properly, akan menyakitkan badan dan esoknya terus takmo eksesais dah haha. 

Warming up basically untuk naikkan heart rate. Bleh lompat bintang, kejar anak, lari setempat, main skipping rope or just dance. to Treasure by Bruno Mars. hahaha
OR u can search in youtube. contoh nya :
Easy warmup - Fitness Blende
Jillian Michael
Crossfit style warmup

and tonssss of it on youtube. I always love Zuzka Dynamic Warmup..will share it later..

Cool down means jangan terus duduk lepas workout.. let your heart rate slow down by themselve.. do some stretch contoh seperti di SINI

Now u can start working out!

So, brapa lama skali workout? Kena sejam ke sehari?

Depends. If u have all day to workout.. layan la smpai lemau. But u dont really need 1 hour workout just to make it work. All u need is proper form, give your all, push it to the limit even in 4mins workout (tabata) or 20mins HIIT or 30mins cardio.
Jangan abaikan form. biar lambat tapi buat dengan betul. 
I dont have time to workout, but I MAKE the time. when my children asleep, I workout. Even thats mean 4am in the morning. 
So if u r not married and have no child, what is your EXCUSES again? I just cant hear you. hehehe

Boleh kurus tak workout kat rumah je?

Eh, nak jawab soalan ni..ko cuba buat dulu la.. dlm sebulan kang kita tengok kurus ke idok.. hahahaha 

Seriously,I have a lotttt of friends yg sangat fit and fabulous just doing home workout. ( yes, its u darling yang tengah baca tuuu hehehe) So, I believe it can be achieve from home. its not just being Kurus. Its being healthy and fit. 

I guess that's all. woww.. first entry dah macam karangan SPM ko. Giler hebat kalau mengarut. 

Till we meet again. Jangan MALAS.

Wassalam..