Post Summer-Class Tapos nanaman ang summer class at eto nanaman tayo, wala nanamang sweldo.. Last monday nagpasa ako ng grades for summer para sa dalawa kong subjects (com 1 at com4). May mga bumagsak din, hindi naman pwedeng walang bumagsak at imposible yun. Hindi kana papaniwalaan ng mga studyante mo kasi hindi ka naman nangbabagsak. Baka i-take for granted nalang nila ang subjects mo next time na maging instructor ka nila kasi alam naman nila na hindi ka nangbabagsak. Pero syempre before ko i-encode ang grades nila ay sinigurado ko na deserve talaga nila yun.

Sa comm4 ko, 2/21 at sa comm1, 5/35.. Ganun talaga.

Before ako umalis sa school kinausap ako ng department head ko tapos nasita daw ako ng dean naman.. Medyo mainit yata ang ulo. Bakit daw nka shorts ako? Bakit daw ganun ang suot ko? (Naka-short nga pala ako ng orange, yung surf-shorts ba, at naka t-shirt ng itim na may pulang lining) Ewan ko kung mali ba yung pagkakasoot ko, mali ba ang kulay o mali ang combination.. NAtakot tuloy ako..

Balik tayo sa issue.. Mabuti nalang eh may review ako kahit pangilan-ngilan lang.. Every friday habang wala pang klase. Sayang din yun!  ¶ 11:11 PM 1 comments

  Implement order66
The best starwars episode for me..

  ¶ 10:12 PM 0 comments

  Abs in Depth Moves

Abs in Depth Moves	Page 1
Straight-back Jackknife
	Get into pushup position--your hands set slightly wider than and in line with your shoulders--but instead of placing your feet on the floor, rest your shins on a Swiss ball. With your arms straight and your back flat, your body should form a straight line from your shoulders to your ankles.
	Keeping your back straight (don't round it), roll the Swiss ball as close to your chest as possible by contracting your abs and pulling it forward. Pause, then return the ball to the starting position by rolling it backward. Perform each set in a rhythmic tempo for 40 to 50 seconds continuously. (Don't worry about the number of reps; just try to maintain an even speed of movement for the entire exercise.)
Long-arm Weighted Swiss-ball Crunch
	Lie on your back on a Swiss ball, with your arms extended straight above your head--so they're in line with your ears--holding a medicine ball or dumbbell.
	Raise your head, shoulders, and back, and crunch your rib cage toward your pelvis. Pause and slowly return to the starting position. Perform each set in a rhythmic tempo for 40 to 50 seconds continuously. (Don't worry about the number of reps; just try to maintain an even speed of movement for the entire exercise.)

  ¶ 10:39 AM 1 comments

  Other Exercises (Ball)

Beginner Exercises:

Shoulder Rolls With the Swiss ball under your shoulders, roll 6 to 8 inches to the left and right 10 times each. Work up to 2 sets.

Back Arch With the ball in the middle of your back and your arms at your side, reach back and touch the ground. Hold that position for 10 seconds and slowly return to center. Do 5 repetitions.

Leg Extensions With the ball in the middle of your back, extend one leg straight out and hold for 5 seconds. Use your arms for balance. Do 10 repetitions for each foot, and work up to 2 sets.

Back Raises With your stomach on the ball, lie face down with your hands on the ground. Raise your shoulders and arch your back up as high as you can, then slowly return. Do this 10 times, and work up to 2 sets.

Sit-Backs Sit on the Swiss ball and slowly lean back, taking your feet off the ground. Use your arms for balance. Lean back as far as you can and hold it for 5 seconds. Do 5 repetitions.

Forward Leans With your stomach on the Swiss ball, lean forward while bringing your legs up as high as you can off the ground. Lower your head and use your arms to balance. Do 5 repetitions.

Leg Raises With your stomach on the Swiss ball and your arms out for balance, raise one leg as high as you can and hold for 5 seconds. Do 10 for each leg.

Advanced Exercises:

Side-to-Side Leg Rolls In a push-up position with the Swiss ball under your legs, roll the ball side to side. As you get to the right side, let your right foot come off the ball so only your left leg is rolling. As you come back, bring the right foot back on. Repeat for left side. Do ten reps for each side, and work up to 3 sets.

One-armed push-ups With the Swiss ball under your legs, do 5 one-armed push-ups. You may have to squeeze the Swiss ball with your legs to get the right position. Work up to 2 sets for each arm.

Partnered Exercises:
Do these with a partner or with your feet secured under a couch/bed.

Crunches Put your hands behind your head and tolt your shoulders and chest up to the center, to the left, and to the right(shown). Do 10 repetitions for each direction.

Sideways Crunches Lie sideways and relax your upper body. Bend your upper body toward the person(or couch) and slowly return. Do 10 repetitions for each side.

  ¶ 8:17 AM 0 comments

  Top 10 Fitness Ball Exercises You've seen them lying around the gym, but you've never really known what to do with them. At first, you may have thought they looked "girly," but then you probably saw some of the most muscular guys at your gym using them. I'm talking about exercise balls, those big blow-up spheres that can be used to perform an almost endless amount of exercises for every body part. If you've wanted to try them but have never known what to do, here are 10 great exercises to get you started.

* Scroll over each image to see the complete motion

* Flash Player is required

Number 10

Trunk extension
What it's for: Lower back

How to do it: Get down on your knees and drape your upper body over the top of the ball, with your arms lightly hugging the back of the ball or with your hands behind your head. Lift your chest off the ball until your spine is straight or slightly extended. Return to starting position.

Number 9

Core crunchers
What it's for: Abs and core muscles

How to do it: Get on your knees, bend at the waist and rest your elbows on the ball. Squeezing your abs, roll the ball forward until your upper body and thighs form a straight line. Roll back to starting position.

Number 8

Basic crunches
What it's for: Abs

How to do it: With your feet flat on the floor, place your lower back on the ball, and your upper body and thighs parallel to the floor. Do crunches as usual, lifting only your shoulders and upper back off the ball, using your abs.

Number 7

Elevated pushups
What it's for: Pecs, shoulders, triceps, and abs

How to do it: Place the front of your knees on the ball and your hands flat on the floor (your whole body should be parallel to the floor). Look down at the floor and lower your face to within a few inches of it, then push back up to the starting position.

Number 6

Bent knee bridge
What it's for: Buttocks and hamstrings

How to do it: Lie on your back with your knees bent and your heels resting on top of the ball. Spread your arms out on either side of you. Lift your butt off the floor while squeezing it, and push your hips toward the ceiling. Pause at the top of the movement, then go back to the starting position.

Number 5

Abdominal rolls
What it's for: Abs

How to do it: Lie on your back with your knees bent and your feet flat on the floor. Place the ball on your thighs, right near your knees, and your hands on top of ball. Lift your shoulder blades off the floor, rolling the ball to the top of your knees, pause, then go back to the starting position.

Number 4

Opposite limb extension
What it's for: Lower back, buttocks and hamstrings

How to do it: Lie with your stomach on the ball and stabilize yourself with your toes and hands. While looking down at the floor, extend your left arm and your right leg simultaneously, hold for 2 seconds, and return to the starting position. Repeat with the opposite arm and leg combination.

Number 3

Balanced pushups
What it's for: Pecs, shoulders, triceps, and abs

How to do it: Place your hands on top of the ball and your body at a 45° angle with the floor, balancing yourself on the tips of your toes. Bend at the elbows and lower your upper body to a few inches from the ball, then push yourself back up to the starting position.

Number 2

Superman
What it's for: Lower, middle and upper back, and buttocks

How to do it: Lie with your stomach on the ball and your body at a 45° angle with the floor, balancing yourself with the tips of your toes. Stretch your arms out in front of you on either side of your head as if you're flying, and maintain the position.

Number 1

Seated wall roll

What it's for: Quadriceps, hamstrings and buttocks

How to do it: Stand with your back to a wall, feet shoulder-width apart, and place the ball between the wall and your lower back. Squat, letting the ball roll along your back, until you are in a "sitting" position with your knees forming a 45° angle. Return to starting position.

http://www.askmen.com/sports/fitness_top_ten/36_fitness_list.html

  ¶ 8:02 AM 0 comments

  Top 10 Fitness Ball Exercises You've seen them lying around the gym, but you've never really known what to do with them. At first, you may have thought they looked "girly," but then you probably saw some of the most muscular guys at your gym using them. I'm talking about exercise balls, those big blow-up spheres that can be used to perform an almost endless amount of exercises for every body part. If you've wanted to try them but have never known what to do, here are 10 great exercises to get you started.

Number 10

Trunk extension
What it's for: Lower back

How to do it: Get down on your knees and drape your upper body over the top of the ball, with your arms lightly hugging the back of the ball or with your hands behind your head. Lift your chest off the ball until your spine is straight or slightly extended. Return to starting position.

Number 9

Core crunchers
What it's for: Abs and core muscles

How to do it: Get on your knees, bend at the waist and rest your elbows on the ball. Squeezing your abs, roll the ball forward until your upper body and thighs form a straight line. Roll back to starting position.

Number 8

Basic crunches
What it's for: Abs

How to do it: With your feet flat on the floor, place your lower back on the ball, and your upper body and thighs parallel to the floor. Do crunches as usual, lifting only your shoulders and upper back off the ball, using your abs.

Number 7

Elevated pushups
What it's for: Pecs, shoulders, triceps, and abs

How to do it: Place the front of your knees on the ball and your hands flat on the floor (your whole body should be parallel to the floor). Look down at the floor and lower your face to within a few inches of it, then push back up to the starting position.

Number 6

Bent knee bridge
What it's for: Buttocks and hamstrings

How to do it: Lie on your back with your knees bent and your heels resting on top of the ball. Spread your arms out on either side of you. Lift your butt off the floor while squeezing it, and push your hips toward the ceiling. Pause at the top of the movement, then go back to the starting position.

Number 5

Abdominal rolls
What it's for: Abs

How to do it: Lie on your back with your knees bent and your feet flat on the floor. Place the ball on your thighs, right near your knees, and your hands on top of ball. Lift your shoulder blades off the floor, rolling the ball to the top of your knees, pause, then go back to the starting position.

Number 4

Opposite limb extension
What it's for: Lower back, buttocks and hamstrings

How to do it: Lie with your stomach on the ball and stabilize yourself with your toes and hands. While looking down at the floor, extend your left arm and your right leg simultaneously, hold for 2 seconds, and return to the starting position. Repeat with the opposite arm and leg combination.

Number 3

Balanced pushups
What it's for: Pecs, shoulders, triceps, and abs

How to do it: Place your hands on top of the ball and your body at a 45° angle with the floor, balancing yourself on the tips of your toes. Bend at the elbows and lower your upper body to a few inches from the ball, then push yourself back up to the starting position.

Number 2

Superman
What it's for: Lower, middle and upper back, and buttocks

How to do it: Lie with your stomach on the ball and your body at a 45° angle with the floor, balancing yourself with the tips of your toes. Stretch your arms out in front of you on either side of your head as if you're flying, and maintain the position.

Number 1

Seated wall roll
What it's for: Quadriceps, hamstrings and buttocks

How to do it: Stand with your back to a wall, feet shoulder-width apart, and place the ball between the wall and your lower back. Squat, letting the ball roll along your back, until you are in a "sitting" position with your knees forming a 45° angle. Return to starting position.

www.askmen.com/sports/fitness_top_ten/36_fitness_list.html  ¶ 7:39 AM 0 comments