Fit na Fit Friday | Muscle, strength & flexibility exercise, alamin!
Fit na Fit Friday | Muscle, strength & flexibility exercise, alamin!
Transcript
00:00Atagpabalit po ang Rise and Shine Pilipinas. Ito naman, get ready to pump up and boost your biceps, boost your stamina and stretch those, your limits.
00:10Ngayong araw sa ating Fit na Fit Friday, ang focus natin ay muscle strength at the flexibility exercises.
00:18At para turuan tayo nan, ay makakasama po natin ang senior personal trainers na sina Coach Rap John Altamira at Coach Eman Talakod.
00:28Good morning po at welcome sa Rise and Shine Pilipinas. Morning po Coach Rap and Coach Eman. Yes.
00:35Ano po bang main benefits nitong muscle strength and the flexibility exercises sa ating overall well-being?
00:43Yes, para importante yung flexibility sa ating workout routine. Kapag malamig yung muscles natin, kailangan muna natin siya stretch para less yung injuries natin.
00:56Kailangan i-warm diba kung tawagin? How about Coach Eman, gano po ba kahalaga yung flexibility sa ating fitness program?
01:04At paano po ito tulong na maiwasan po natin yung mga injuries?
01:10Alam naman, magpapalang kay Eman.
01:12Pero what if nasa labas ka ng gym? So kailangan, ang kailangan natin gawin is ma-stretch muna natin yung katawa natin.
01:21Kasi pag-isig natin sa umaga, yung ibang kailangan natin gawin yan. Kailangan ang kahalaga yun na bago tayong magsimula ng umaga, we need to do stretching para magkaroon tayo ng flexibility na katawan.
01:33Yes, kasi sometimes parang nakakaligtanan natin yung stretching, parang diretso na tayo sa workout.
01:39Then after naman, nasakit-sakit ang ating katawan. O kaya ganoon ang importante.
01:45Lastly, bago tayo mag-start, ano po ba yung kananiwang pagkakamali na nagagawa tuwing sa workout routine?
01:52At paano po ito maiiwasan? Lalo na, we're gonna try some routines, diba po? At sa ating mga viewers, paano po ba natin itong maiiwasan yung mga injuries?
02:00Yun, yun yung laging mga pagkakamali, mga common na pagkakamali is yung gumagaya tayo sa mga like social sites.
02:10Pero hindi naman na...
02:12Naku, kasama ako dyan.
02:14Hindi naman siya natuturo ng maayo.
02:17Oo, kasi yung form, napaka-importante. Akala mo na gagawa mo ng tama, pero mali pala yung likod mo.
02:23Ayan, so dapat importante talaga na may trainer niya.
02:26Alright, ito na. Sige, so para umpisahan na natin yung ating mga exercises, let's start na po with routine number one.
02:35Yung routine number one natin is called itchy warm with the greatest stretch.
02:41Siyempre, stretch muna tayo.
02:45From here, you need to gagapa. Front, okay.
02:50So yung foot natin, lagyan natin sa right.
02:55Elbow, then stretch.
02:58Stretch, tas tingin sa taan.
03:00Other side.
03:02Para pantay naman.
03:05Then rotate.
03:07That's one.
03:08Alright.
03:09Next.
03:11Three reps lang.
03:12Yes.
03:13Kaya pa ba?
03:14Kaya.
03:15Alright.
03:17Last one.
03:18Okay, it's the last one.
03:21So, oo nga, talagang na-stretch yung legs.
03:25That's true.
03:26This one is for our thoracic.
03:28Thoracic, anong thoracic naman?
03:30Thoracic is upper body ng katawan natin.
03:33Upper body.
03:34Alright, okay, for the next one.
03:36Next natin, yung lunges twist.
03:39So para sa hips natin.
03:41Okay.
03:42Okay, do the lunge.
03:44Lunge.
03:45Right muna.
03:46Baba yung knees sa likod, then twist.
03:50Twist to the right.
03:51Right muna, then sa left.
03:53Sa harap, left.
03:54Other side.
03:55Okay.
03:57Left naman.
03:58Elbows up.
04:00Twist.
04:01Left.
04:02Then right.
04:03Okay.
04:04Last one.
04:05Okay.
04:06Okay.
04:08Right.
04:09Then left.
04:11Make sure naka-engage yung core nyo for instability.
04:14Sa sabi lang side naman.
04:16Okay, other side.
04:18Left muna.
04:19Foot forward.
04:20Okay.
04:21Engage core.
04:22Then, alright, done for the second.
04:25Second is squats.
04:27The third is squats, yeah.
04:29Yung squat natin is medyo de-defined natin.
04:32Okay.
04:33So yung squat, kalimitan sa squat is quads.
04:36And this is my knees naman.
04:38Ato, knees.
04:39Alam mo napaka-importante nito ng knees naman, no?
04:41Lalo na yung, kasi running era ngayon, diba?
04:44Kaya, okay.
04:45Anong variational ng squat ang gagawin natin ngayon?
04:48So, sa squat natin is kailangan natin mag-tiptoe.
04:51Tiptoe.
04:52Okay.
04:54Tiptoe tayo, then squat.
04:56Let's go.
04:57Inhale.
04:58Inhale.
04:59Inhale down.
05:00Inhale down.
05:02Exhale up.
05:03Okay.
05:04So, challenge siya dahil naka-tiptoe ka.
05:06So, yung balance mo, then.
05:08Such a challenge.
05:09And always embrace your core for your stability.
05:12Okay.
05:13Last one.
05:14Okay.
05:15This workout is for our knees.
05:16Knees.
05:17Yes.
05:18Okay.
05:19And for sure may tamang form, diba?
05:20Pag squat.
05:21Yes.
05:22So, dapat ba butt up?
05:23Or ano po ba yung dapat tatandaan?
05:25Pag ang squat natin is...
05:28Normal, coach.
05:29Diretso yung katawan.
05:30Diretso yung katawan.
05:31Okay.
05:32O sige.
05:33So, last one.
05:34Diretso yung katawan.
05:35Straight.
05:36Then, ang knees natin kailangan naka...
05:39Letter L lang siya.
05:40L.
05:41Okay.
05:42So, straight lang.
05:43Straight lang.
05:44Yan.
05:45Okay.
05:46So, mapifil mo yung difference.
05:47Not yung straight yung back mo.
05:49If you want to target your glutes naman,
05:51you make it dip or deeper.
05:53Like this one.
05:55And make sure nag-scoop yung glutes mo.
05:58Like this, oh.
06:00Yun, oh.
06:01Yun, after nun.
06:03Okay, for our last exercise naman,
06:05gagamit tayo ng upuan.
06:08Okay?
06:09So, sa ating mga bano-no-od,
06:11kahit anong upuan, sofa,
06:13pwedeng-pwedeng ninyong gamitin.
06:15Alright, anong pong gagawin natin?
06:16So, this one's called the modified dips.
06:19Kasi wala tayong machines.
06:21So, yan.
06:23Okay.
06:24Then, elbows down.
06:26Elbows down.
06:27Alright.
06:28Inhale.
06:29Exhale.
06:30Inhale.
06:31Exhale.
06:32This one is targeting your tricep.
06:34Tricep naman.
06:35Pero parang na-feel ko rin sya sa arm ko.
06:37No, no, the tricep.
06:38Tricep.
06:39Okay.
06:40Yan ang tawag dyan.
06:41Alright, and that's it for our last exercise.
06:44Coaches, what's your social media accounts?
06:46Saan ba nila kayo makikita?
06:48Pag gusto nila i-achieve na talaga yung fitness goal nila,
06:51saan po kayo maririch?
06:53Guys, ini-invite namin kayo to visit us.
06:55The Anytime Fitness P2WZ Project 4.
06:59We have FB page, coach.
07:01Yes.
07:02The Anytime Fitness P2WZ Project 4.
07:07Yes.
07:08Mga may personal IG accounts rin ba kayo?
07:10Yan.
07:11Ang IG account ko is Coach Lacuachero.
07:15Bakit Lacuachero?
07:16Lacuachero ka ba, coach?
07:17Yes.
07:18Kasi I really love to travel and check all the gyms dito sa Pilipinas
07:24because sa Anytime Fitness, we have more than 100 clubs dito sa Pilipinas.
07:28Oo.
07:29Saka.
07:30Alright.
07:31Thank you again, ha.
07:32Salamat po sa inyo, Coach Rob John, Altamira, and Coach Emma,
07:35talukod sa pagtuturo sa amin ng another helpful exercise.
07:38You know, yung muscle strengthening and flexibility,
07:41and of course, magbibigay sa amin ng tips.
07:43Once again, thank you.
07:45See you again soon.