Selamat menyambut Hari Malaysia ke-49

Selamat Menyambut Hari Malaysia ke-49 

dari Tri-States Bodybuilding

Persatuan Bina Badan Negeri Pahang (Baru), 

Kelab Sukan Rekreasi Rovers Pulapem, Selangor (Penaja), 

Kelab Bina Badan Kepong, Kuala Lumpur.

Persiapan menghadapi Sukan Malaysia ke XVI Kuala Lumpur 2013

Persiapan menjelang Sukan Malaysia 2013 giat dilakukan oleh Pasukan Bina Badan Wilayah Persekutuan dan Negeri Pahang melalui Majlis Sukan Negeri masing-masing.

Semoga apa yang diusahakan oleh pasukan-pasukan ini akan diRahmati Allah swt.

What Are The Best Bodybuilding Exercises?

What were the first bodybuilding exercises you ever learned? What were the first ones you ever tried?

They were probably the most basic, simple free weight exercises there are. Probably the bench press, barbell curl, shoulder press, and maybe the squat and deadlift. 

And you probably made good progress from them. But somewhere along the line, things change. You start adding more exercises, more sets, and more workout days. And progress stops. So you try different exercise, in a different order and the cycle continues. 

Well, what you learned from the very start is really all you still need to build quality muscle mass. There is no need to mess around with isolation, shaping exercises. You need to go back to the beginning, back to the basics that got you growing in the first place.

The bodybuilding exercises listed on this page are the ones that your workouts need to focus on. Master these exercises using perfect form and adding a little bit of weight each workout. That will build muscle. 

Stop worrying about if your outer bicep head is in proportion to your inner bicep head. You first need to grow your arms, and the rest of your body, first and foremost. 

The Squat

This exercises primary focuses on building the quadricep, with secondary emphasis on the hamstrings, glutes, and lower back. This is called the king of exercises and a good muscle building program should be based around this exercise.

 

The Deadlift

This exercises primary focus is building the back, with secondary emphasis on the traps, quads, and hamstrings. This is also one of the top muscle producing exercises.

 

The Bench Press

This exercises primary focus is on the pecs, with secondary emphasis on the shoulders and triceps.

 

The Shoulder Press

This exercises primary focus the deltoids with secondary emphasis on the triceps.

 

The Pullup

This exercises primary focus is on the lats with secondary emphasis on the bicep.

 

The Row

This exercises primary focus is on the lats with secondary emphasis on the lower back and biceps.

 

The Dip

This execises primary focus is on the lats with secondary emphasis on the chest and shoulders.

 

The Barbell Curl

This exercises primary focus is on the bicep with secondary emphasis on the forearms.

This is the list of the bodybuilding exercises that you should be using if you are looking to gain some muscle. Stop with the cable flyes and the tricep pushdowns. Start adding a little weight each and every workout using proper form. This is the way to grow your body. Stick with the basic and you won't be sorry.

How To Get Big Biceps Fast

Who doesn't love big biceps? How many times have people asked you to show them your muscle and you roll up your sleeve and show'em what you've got? It's a bodypart that is so admired that it's easy to overtrain it. The bicep is a small muscle. It moves the lower arm toward the body and turns the wrist inward. Any exercise that you perform should have some element of it's function. 

The barbell curl is by far one of the best mass builders. Use a shoulder wide grip and squeeze the bicep at the top of the movement. Avoid the EZ curl bar because this rolls your wrists in (pronates) and doesn't allow the bicep to contract fully. Cheating up the last couple of reps is perfectly acceptable and actually preferred to stimulate the maximum amount of muscle fiber. 

The next exercise IS the standing dumbbell curl. This allows you supinate (turn your wrists towards the outside of your body) and fully contract the bicep like no other movement can. We prefer alternate dumbbell curls so that you can fully concentrate on each contraction. 

The final bicep mass building exercise is the pull-up. You will find that you will exert considerable effort in just stabilizing your body from swinging back and forth. This is what makes the pull-up such a great mass builder. People don't like it because it's difficult but it's an important exercise to include in your routine. If you are particularly heavy then you may have to stick with barbells and dumbbells since you won't be able to get enough reps to stimulate growth.

Use these exercises and start growing big biceps fast!

TRAINING AND REST: STRIKE A BALANCE

The key to long-term progress and outstanding results comes from striking the proper balance between training demands and recovery time.  It is during the time you are recovering that your reap the benefits brought about through exercise. 

Sleep adequately for optimum rest and muscle recovery

  

 

Too much exercise and too little rest will inhibit your recovery and subsequently any potential gains. Likewise, too little exercise (or exercise that is not intense or heavy enough) and too much rest or complete abstinence from training will be insufficient in stimulating gains. 

Maximum gains are achieved through high intensity effort carried out on a relatively infrequent basis. For the average individual this typically means 2-4 bouts of high intensity weight training per week with the occasional full week off. 



 

Pertandingan Bina Badan Remaja WP Kuala Lumpur 2012

Pertandingan yang buat ulung kali akan dianjurkan / dikelolakan oleh Persekutuan Bina Badan Kuala Lumpur (KLBBF) dengan kerjasama Kelab Gim Rakyat Bukit Kiara, Kuala Lumpur di perkarangan stadium xtreme Kompleks Sukan Rakan Muda Bukit Kiara, Kuala Lumpur pada

Tarikh: 8 April 2012 (Ahad)

Pukul: 9pagi - Pendaftaran
           2ptg - Pertandingan

Yuran penyertaan: RM20.00

Kategori:

1. Bawah 60kg
2. 60kg - 70kg
3. 70kg ke atas

Ia adalah dibuka kepada semua remaja lelaki yang dilahirkan pada tahun 1993 dan selepas dan adalah untuk mencari perwakilan ke Sukan Malaysia (SUKMA) XVI Kuala Lumpur 2013 nanti.

Penaja-penaja yang akan terlibat bersama dalam pertandingan ini adalah

MyEggWhite Sdn. Bhd.

• Kelab Bina Badan Kepong

Keputusan Muktamat Pertandingan Badan Cantik 2012

Kuala Lumpur: Baru-baru ini Pertandingan Badan Cantik 2012 buat ulung kalinya dianjurkan oleh Kelab Gim Rakyat Bukit Kiara di perkarangan Kompleks Sukan Rakan Muda, Jabatan Belia dan Sukan Negeri WP Kuala Lumpur, Bukit Kiara...dimana seramai 20 bakal atlet telah mengambil bahagian serta dibantu dengan jayanya oleh ahli-ahli protem Persatuan Bina Badan Melayu Kuala Lumpur (PBBMKL).

Design oleh Slvriz Rafferty Vermogend

2 kategori dipertandingan iaitu:

1. Berat Badan bawah 70kg...
    Tempat Pertama - Mohd Shahrizan
    Tempat Kedua - Muhammad Ammar Afandi
    Tempat Ketiga - Mohd Irrwan

2. Berat Badan 70kg ke Atas...
    Tempat Pertama - Zainal Arif
    Tempat Kedua - Riano Engah
    Tempat Ketiga - Muhammad Razali

Setiap pemenang tempat Pertama menerima wang tunai RM300.00, pingat dan sijil penyertaan;
Tempat Kedua - wang tunai RM200.00, pingat dan sijil penyertaan; dan
Tempat Ketiga - wang tunai RM100.00, pingat dan sijil penyertaan.

Sponsorships for 2012 bodybuilding contests...

After this afternoon meet...I'm proud to announce that I will be receiving additional sponsorship to two (2) of the planned championships (organized by myself through):

1. Pertandingan Bina Badan Remaja WP Kuala Lumpur 2012 organized by Kelab Gim Rakyat Bukit Kiara with KLBBF on April 8 at JBSWPKL - prizes for the winners;

2. Kejohanan Bina Badan Kuala Lumpur 2012 organized by KLBBF on June 17 at Arena Tertutup OCM - cash prizes for Champ of champ category...from the Champion to the ninth placing...all will each receive a token sum. In addition to other prizes sponsored by Johnson Fitness (Malaysia) Sdn. Bhd. the main sponsor for this year's Mr. Kuala Lumpur.

Please be informed that any other contests organized by myself will truly see changes and benefits for those taking part at it...

Latest Info: 5th Advanced Sport Management Course (ASMC) 2012

The 5^th Advanced Sport Management Course (ASMC) 2012 will be conducted over an eight month period with a first session of three days followed by three sessions of four days per session.  In total 15 days will be devoted to face-to-face in class learning and the days in between sessions will be devoted to distance learning and completion of case studies.  The objective of the course is to bring about change within the participant’s organisation, so that the organisation will be more efficient and effective in carrying out its programmes and activities.

The course schedule is as follows

·        Session 1 from 23^rd to 25th March 2012, covering the modules ‘Organizing an Olympic Sports Organization’ and ‘Managing Strategically’.

·        Session 2 from 10^th to 13^th May 2012, covering the modules ‘Managing Human Resources’ and ‘Managing Finance’.

·        Session 3 from 12^th to 15^th July 2012, covering the modules ‘Managing Marketing’ and ‘Organizing a Major Sport Event’.

·        Session 4 from 4^th to 7^th October 2012 and will cover the Presentation and Discussion and

the Learning Process by and with the participants.

The main content for the modules will be derived from the book, “Managing Olympic Sport Organizations”, developed in cooperation with MEMOS (Executive Masters in Sport Organizations Management).  This book provides the primary content for the learning experience and is the framework for delivery of the course. The materials presented are taken from Olympic Sport Organizations throughout the world and represent a balance of sport management theory and practical examples of best practices, providing a rich and extensive database of applied materials. The use of the book as the standard referral text will enable participants to identify what is and is not appropriate for their organisations and learn how to specifically apply the information to improve their organizations.

The course will be held at Level 2B, OCM Indoor Sports Complex, Olympic Council of Malaysia

Jalan Hang Jebat , 50150 Kuala Lumpur, Malaysia.  Those interested are invited to submit their applications in due course. For more details please contact Cik Moira Tan, Hon. Assistant Secretary OCM by email moiratan@gmail.com.  

 

 

Pertandingan Bina Badan Remaja WP Kuala Lumpur 2012

Ia akan diadakan bertempat di:

Perkarangan Stadium Xtreme, 

Jabatan Belia dan Sukan Negeri Wilayah Persekutuan Kuala Lumpur

Bukit Kiara, Kuala Lumpur

Pada 8 April 2012 (Ahad)

Pendaftaran: 9 pagi

Pertandingan: 1 petang

Yuran Penyertaan: RM20.00

Syarat:
1. Remaja yang lahir pada tahun 1992.
2. Bermastautin / bekerja / belajar di WP Kuala Lumpur.
3. Kalau menang / dipilih, anda dikehendaki menandatangani kontrak bersama MSWP.
4. Bersetuju menjalani ujian kencing untuk mengesan penyalahgunaan bahan larangan (steroid).

5th Advanced Sport Management Course 2012

The 5^th Advanced Sport Management Course (ASMC) 2012 will be conducted over an eight month period with a first session of three days followed by three sessions of four days per session.  In total 15 days will be devoted to face-to-face in class learning and the days in between sessions will be devoted to distance learning and completion of case studies.  The course schedule is as follows

• Session 1 from 23^rd to 25th March 2012, covering the modules ‘Organizing an Olympic Sports Organization’ and ‘Managing Strategically’.

• Session 2 from 10^th to 13^th May 2012, covering the modules ‘Managing Human Resources’ and ‘Managing Finance’.

• Session 3 from 12^th to 15^th July 2012, covering the modules ‘Managing Marketing’ and ‘Organizing a Major Sport Event’.

• Session 4 from 4^th to 7^th October 2012 and will cover the Presentation and Discussion and the Learning Process by and with the participants.

The main content for the modules will be derived from the book, “Managing Olympic Sport Organizations”, developed in cooperation with MEMOS (Executive Masters in Sport Organizations Management).  This book provides the primary content for the learning experience and is the framework for delivery of the course. The materials presented are taken from Olympic Sport Organizations throughout the world and represent a balance of sport management theory and practical examples of best practices, providing a rich and extensive database of applied materials. The use of the book as the standard referral text will enable participants to identify what is and is not appropriate for their organisations and learn how to specifically apply the information to improve their organizations. 

The course will be held at Level 2B, OCM Indoor Sports Complex, Olympic Council of Malaysia, Jalan Hang Jebat , 50150 Kuala Lumpur, Malaysia. Those interested are invited to submit their applications in due course. For more details please contact Cik Moira Tan, Hon. Assistant Secretary OCM by email moiratan@gmail.com.  

 

 

10 Ways to build Bigger Arms

Bodybuilder workouts are done by most guys to build bigger arms but often forget about the most basic principles in muscle building to make it happen. Here are 10 easy bodybuilder workouts and effective techniques for adding muscle size and thickness to your bi's and tri's:

10. Focus on your triceps - for your triceps make up 2/3 of your arm's size!

9. Mix it up. Use a variety of machines, cables and free weights.

8. Do more sets and fewer reps with heavier weight. Try a 5 x 5 or 8 x 8 set / rep scheme.

7. Change it up. If you usually start your arm training with biceps, start with triceps - it'll keep your muscles guessing and growing!

6. Superset your bi and tri. Supersets really shock the muscles and stimulate new growth.

5. SQUEEZE! Squeeze every muscle contraction to drive as much blood and nutrients into your arms as possible.

4. Mix your grips. Perform a variety of wide-grip, close-grip and reverse-grip movements to hit all areas of your bi and tri.

3. SLEEP! Muscle growth happens while resting, not while reaping it out. Be sure to get your eight hours in.

2. Use proper form. You'll make more gains working with weights you can handle.

1. EAT MORE PROTEIN! Protein is the most important macro-nutrient you can consume if you want to pack on muscle!

Incorporate any of these bodybuilder workouts tried and true muscle-building principles into your bodybuilder workouts routine and your arms will grow!

 

 

Activities planned for Year 2012

January 29: Mr. Body Beautiful - organized by Kelab Gim Rakyat Bukit Kiara at JBSWPKL Bukit Kiara

April 8: Fitness Day - organized by Kelab Gim Rakyat Bukit Kiara at JBSWPKL Bukit Kiara

June 17: Mr. Kuala Lumpur by Kuala Lumpur Bodybuilding Federation at OCM Indoor Sports Arena

June 24: Mr. Pahang by Persatuan Bina Badan Negeri Pahang (Baru) at Dewan Jubli Perak, Kuala Lipis

Sept    : Mr. Kepong Open aka Mr. Myeggwhite by Kelab Bina Badan Kepong at Desa Parkcity Kepong

Oct     : Mr. Gym 1 Malaysia peringkat WPKL by Kelab Gim Rakyat Bukit Kiara and Kg Pandan

Nov 4: Mr. BB Melayu by PBBMKL

Kuala Lumpur Bodybuilding Federation

2 additional contests is at the planning stages and if it's a GO...it will be announced at the later date. They are:

1. Mr. Natural Bodybuilding and Fitness Contest
2. Mr. Scout 'Muscle Beach'