Nak lengan Cumilll???

Here's something you'll love to learn: Your shoulders and upper back tend to carry less fat than the rest of your body, so the right exercises can give this area a nearly instant makeover, says Ramona Braganza, a celebrity trainer who has worked with stars such as Anne Hathaway and Jessica Alba. Braganza's workout, below, hits every major upper-body muscle and will help stabilize your shoulder joints, improve your posture, and build that strong, toned look you're after.
Using five-to eight-pound weights, perform 15 to 20 reps of each exercise and go from one move to the next with little or no rest between. Do two or three sets three times a week.
Hold it right there: Build strength with this muscle-isolating isometric workout.
Four Top-Tier Moves
1. Reverse fly

Grab a pair of dumbbells and stand with your feet hip-width apart and your knees bent. Bend forward at the hips and let your arms hang straight down from your shoulders, palms facing (a). Raise both arms out to the sides as you squeeze your shoulder blades together (b). Return to start. That's one rep.
2. Biceps curl

Hold a pair of dumbbells at your sides, palms facing forward, and keep your back straight and chest up (a). Without moving your upper arms, bend your elbows and curl the weights toward your shoulders (b). Slowly lower the weights back to the starting position, straightening your arms completely. That's one rep.
Check out these exercises to tone your arms and give you the confidence to bare your sexy shoulders this summer.
3. Dumbbell cross jab

Stand with your feet a bit wider than hip width and knees slightly bent. Hold the dumbbells at chest height with elbows bent and palms facing each other. Extend your left arm across your body until the weight is in line with your right shoulder (a). As you return to start, repeat with the right arm (b). That's one rep.
4. Lying triceps extension

Lie face-up on a bench and hold a pair of dumbbells above your head, arms straight and palms facing each other (a). Without moving your upper arms, bend your elbows to lower the dumbbells until they are at either side of your head (b). Pause, then lift the weights back to the starting position. That's one rep.

Hahahahhaa..Sory eyh..kalau tak paham amik kamus...ni copy paste dari yahoo..sekadar kongsian bersama..

Ustazah tak bertauliah - akulah tu...

Salam..
Semalam (18/04/11) setelah berfikir semasak-masaknya aku mengambik keputusan untuk mengemail seorang kawan lama aku ni. Email bukan untuk bertanya khabar. Tapi email menasihati. Setelah mendengar cerita yang kurang enak, aku sebagai kawan die, rase memang patut aku tegur die. Bukan nak menyebok tapi sekadar memberi nasihat. Bukanlah kawan yang baik kalau aku sekadar tengok je. Lagi pun hati aku ni tak bape sedap dan mula risau. takut perkara yang tak baik berlaku.

Aku pun mula la manaip email yang panjang lebar. Perasaan mase taip email tu bercampur baur, rase marah dan geram. Tapi baru aku teringat, aku ade bace satu blog tu, kalau nak tegur orang kena betul carenye, baru orang akan ikut nasihat kite. tak banyak sikit pun mesti ade. mula-mula ayat aku memang agak pedas la, berkali-kali aku bace email tu, lepas tu aku pun edit balik supaya karangan aku tu boleh dapat A plus.. dah mcm budak skolah punya karangan plak.

Aku berceloteh la ape yang patut. Tapi teori aku tu bukannye aku reka memandai aku, aku amik berdasarkan sumber2 yang boleh dipercayai, contohnye buku2 ilmiah dan blog2 ustaz yang aku bace. yang baik tu kite patut kongsi bersama kan. Sebelum send aku suh la kawan aku bace dulu. Bukan ape takut kurang ajar sangat bahase aku nanti. Bile die kate ok aku terus je send..Cuak jugak sebenanye. Bukan ape takut kena maki..huhuhuhuhuhu..tapi kalau aku dah send kat die, bermakna aku kena berani mengambil risiko.

Sampai kat ofis pagi ni aku terus bukak email. Hmm..memang dia reply. Berdebar-debar hati aku ni bile nak membacanya. Tapi alhamdulillah die terima dengan baik. Sebagai kawan itu je yang aku mampu lakukan. Selebihnye berdoalah pada Allah S.W.T..Aku doakan yang terbaik je untuk die. Mudah-mudahan Allah akan membukakan jalan untuknya.....