Day 32 - PT Session

Day 32

Power Plate, Resistance and Floor Training

Activity 1 

(Using Power Plate Machine)

50 intensity

work on your smallest muscle using 3D wave penetration

physical workout work on the big/outer muscle only

help to eliminate cellulite

dont' ever stand-up on the plate, it will shake your brain, and make you feel dizzy

Power Plate machines use the principles of Acceleration Training™ to stimulate the body’s natural response to vibration. These vibrations transmit waves of energy throughout the body, activating muscle contractions between 25 and 50 times per second, enhancing overall performance in sessions as short as 15 minutes a day, 3 times a week.

 Power Plate^® equipment offers a host of benefits, ranging from an immediate improvement in blood circulation, to a variety of other measurable outcomes: such as increased muscle strength and flexibility, improved range of motion, decreased cellulite, increased bone mineral density, reduced pain and soreness and faster recovery

 Step up 3min for each side
Push-up 1min for 3 sets

Activity 2
Walking Lunges 

for 60x

Activity 3
(Using Power Plate Machine)

50 intensity

Side step 3min for each side

Activity 4
Resistance using Cable Machine


Triceps, Extension, Pull up
for 30x each


Activity 5
Walking Lunges 

for 60x

Activity 6
Resistance using Cable Machine
 
Cable Wood Chop

for 30x for each side


Activity 7
(Using Power Plate Machine)

50 intensity

Back stretch and Knee Raise-up 3 min for each side

Abs Crunch for 30 sec for 5 sets


Activity 8
Straight Leg Crunch

50x each for 3set

Activity 9
Plank 2min

Activity 10

Treadmill 15min

(1.7 km, 0.0 incline, 7.0km/h)


Me pegi gym at 6pm coz pagi ada appointment. Petang baru la nampak ramai manusia.
Ops. Me dh attend 5 sessions before this entry dan tak sempat blog about it. Thats why this entry is on the 32nd.