How to do sit ups

Assalammualaikum

maaf ya semalam tak sempat nk update 

uuurmm nk demam tue yang golek2x je mlm td

sambil online FB 

(>>___<<)

ari nie pun pala sakit

mybe panas sangat cuaca

x tau dh bp liter air aku minum

kepala masih lagi berdenyut-denyut sakitnya

sabar je lah

pendek kan citer

alaaaaa x suka btl bila org tegur badan kita

tau lah badan aku dah makin mengembang

kan kan.

sedih auww

rasa mcm kena gelek stemroll

hahahahah

padan muka aku sendiri

sape suh melantak je kejanya

skg nie rasakan

cehwah tghari nie dh x mam nasi dah

makan tempe 

kahkahkahkahkah

tahniahhhhh umi hani

nanti dah kurus

incik sayang kata ade hadiah misteri 

erkk ya ke???

ok sambil makan tadi berfacebook merangkap sekali gugel tentang senaman

auwww perut mcm dah munciitt je

mcm pmpn peknen 5 bulan je aku rasa

mehh tolong tumbukkan lemak aku

hehehe'

cara paling baik tuk kempiskan perut

kena wat sit up ok...!!!!!!!

baru buat 3x aku dh rasa mcm nk pengsan

(buang fikiran -ve tue...yakinn bolehh)

cheta pun leh wat beratus-ratus

sampai mampat monitor dia..

hahahahha

jahat tul aku nie

"HOW TO DO SIT UPS"

Have your knees bent and the balls of your feet and heels placed flat on the ground

Place your hands on opposing shoulders, so that your arms are crossed over your chest, or behind your head. This allows you a central rising point.

Tighten your abdominal muscles gently by drawing in your belly button to your spine.

Keeping your heels on the ground and your toes flat to the ground, slowly and gently lift your head first, followed by your shoulder blades. Focus your eyes on your bent knees, all the while gently contracting the abdominal muscles. Pull up from the floor until you're at a ninety-degree angle, or when the elbows are on, or past, the knees.

Hold the position for a second. Slowly bring the torso back to the floor but try to keep it slightly elevated off the ground. This means not to place your back flat to the ground but to keep a slight, yet relaxed, arch.{{largeimage|Do a Basic Sit Up St strength increases. Then hopefully you will lose weight, too!

ok malam nie mula gak b4 tido

sapu losyen halia banyak-banyak 

hehehe 

nyaahhh kooo lemakkkkk

takkkk sukaaaaa

(@@________@@)