20 ways of Best Upper Body Workout

And yes, it is easier if we refer to video. So I have found this. 20 ways of Best Upper Body Workout. Hope it really helps ;)

Flat Belly

最近都很想瘦下来.
其实 不是瘦，而是 想要有个 flat belly.
这是我真真的烦恼！
好啦，我下定决心 一定要练出来！

可是，每次看了都会忘了要做几多次，做得对不对.
所以这一次....update 在这，忘了可以看会 :D

First : Plank



Kneel on a mat on all fours with your hands directly under your shoulders. Stretch your legs back one at a time to come into plank position (the “up” part of a push-up); engage your ab muscles. Your body should be long and straight; don’t let your hips sag or lift your butt too high. Imagine there’s a seat belt tightening around your waist, drawing your lower-ab muscles inward. 

Press your hands firmly into the mat, and press strongly back through your heels. Hold for 1–2 minutes (or as long as you can), then drop back to all fours. Remember must breath in and breath out continuously. Do 3 reps.


Second : Side Plank

From plank position, press your right hand into a mat and turn your body so your weight is on the outer edge of your right foot; stack your left foot on top. Imagine you have a big beach ball under your right side; press your torso up and away from the ball, extending your left arm with fingers pointed toward the sky. Tighten your lower-ab muscles and brace your entire core. Hold for 60 seconds, then return to plank position and repeat on the left side; that’s 1 rep. Do 3 reps.

Third : Scale Pose

Sit in a comfortable cross-legged position with hands on a mat next to your hips. Tighten your pelvic floor (as if you have to pee and are holding it in), push into your hands, and lift your entire lower body off the mat. 

Hold for 3 breaths, then lower back down. This is a pretty challenging move, so if you can’t lift your whole lower half, keep your feet on the floor and just lift your butt. Do 3 reps.

没话可说了，

毕竟过了那么久

一切只能收在心里

原来

收起自己的秘密 还辛苦过 别人的秘密.

别再和我提起之前的事了

是

我在  

逃避？

还是

不想解决？

........................................................

越来越学会藏起

自己的心情

自己的心痛

自己的笨

自己的傻

自己的一切.........吧？

................................................

你说

照片不代表什么

是吗？确定？

你自己想吧.

我只能说

你一直以来 

    都在赖

不清楚自己做的

*是否  对 还是  错

*是否  应该  还是  不应该

*是否   过分   还是  不会

连你自己都搞不懂.

那我

为什么

还

说那么多呢？

..............................

现在的我

只是希望

快快找到工.

其他的，

不想去想那么多了

越来越模糊了

越来越陌生了

这是个好的暗号吗？

是吗？

想你的夜 MV

他
让我又不停的听回这一首个 :)

Stress causing me :

I can't sleep well every day.

I can't eat well every day.

My heartbeat getting faster.

This feeling just so sux.

And I wonder how long it takes to end all of these? 

I know this is what we have to go thru, 

But... This is torturing me to the max.

Well, I started feel numb with the pain inside my heart - 

Coz I knw, I have to get used with it.

Coz I knw, one day it will disappear. 

Coz I knw, this is the result that I deserved for not doing in the right way.

Two days passed, and it still keeps on repeating in my head. Repeat and pain... Again and again.

I feel I'm just like a foolish, yes yes yes, laughing at my ownself - what's the point torturing ownself? Who cares? Who knows? =(

I keep all up, and tighten up the alarm, reminding ownself - never ever trust/put hope on it anymore. Some thing will nvr change forever, even how long the time has passed. This is fact! 

Never ever get serious in everything 

- playing with fire is better than playing serious.. coz if u r serious, u r loser. I don't wish to lose in ur hand, never again =)

TMD

你到底怎么啦？！！

难道真的·关你的事吗？！！

你不爽些什么！！

你伤心些什么！！

你痛什么！！

你是有病吗？！！

请你，请你的手别那么多！！

Yes, I'm going be alright 

I hate when I have no people to tell, no place to share my feelings.

And yes!

those people is extremely annoying!

* ping me whenever I had updated my status, no matter about what.*

Can just stay away from me with whatever I do? What the hell motherfucker things related to you guys?

Cant I just ignore you guys' msg? Is it a necessary that I need to reply from daylight to night? Who do you think you guys are? 

From fb - wechat - LINE - instagram... and even whatsapp - I gotta close my timestamp! >.<

Annoying Annoying Annoying! It is good that no one know my blog add. Peacefully here without any stalker.

You know what? 

Everyday I'm facing stress from you guys... I'm ady feel moody from jobless, so cant you guys stop adding in the stress to me? =(

Fine, my fault from playing fire. But for those that I don't play with? my fault as well? >.<

I just wish to be alone, at least no more heart-broken like last time. I thought everything is so damn good from just being friend? Perhaps, I'm just suit to be single like he said :)

........................................................

and you! 

A 8-po you are! I don't need friend like you! Don't pretend like you are knowing me very well! You don't know what I have go thru and my condition for right now! Don't force me to block you :)

It's ok if outsider, friend feel I'm bad.. I'm just feel that I'm protecting myself, I don't care how you guys see me, because the one knows me, will definitely know what kind of people I am :) 

I am just being myself, no fake is needed :)

Oh ya

this is the way you treat me..so do I, will do the same as well

........................................................

原来
有些事真的需要用逼的.

当那一天
他对我做了那件事
我才懂
我多么的放不下你
我还记得那一晚，心痛的感觉.... 就像他要住进来而在逼走你的感觉
我还真的需要好好的检讨自己， 已经过去了  不可以再这样下去了
 .................................

有时我真的搞不懂
最近 的你
为什么每天都会找我谈天，拍下你自己的照片send给我
其实
我真的有吓到
是.... 我对你说太多了？ 我的错吗？
Hmppppphhhh...
只是不懂为什么想要对你说.

对不起

今年的生日

和去年 一样

都是失望的

也许， 我不应该对你有些什么的期望.

也 不应该有期望了 :)

可是今年的生日

比去年 

不一样了

今年没庆祝

只是一个人过

我和自己说

明年的生日

一定会更不一样！

好啦，

怎么样都好

祝我自己生日快乐

=)

蔡依林-慢歌演唱會-我恨我愛你

Love to da max! :)

手多多的我，看到她和他的照片.....

我还真的没想到，她会那样的写

你一句，我一句的.....

看来你们的发展也不错一下

*我不会好像以前那样，再找东西吵

没完没了

*因为

这一次 .  的   我

我真的祝福你们 =)

讨厌一个人的时间

总会想到你

想着你在做些什么，在哪里

看着你曾经写给我的comment。。。很笨吧？

一切都不会再回去，这......每个人都懂

而且都一年了，说出去....每个都会笑我

我知道最近的你过得很好，你也找回以前的你了

不小心的我，看到了....那个时候的我,傻了一下.....我只可以和自己说

这一切已经再不关我的事了，

我也应该醒了......

你已经做到了，为何我还那么傻啊~

学会放下一些不属于我的，

学习    一个人的世界  一个人空间 一个人的生活.

不会再找你了

你 我 都知道， 这一切本来早就结束了

总有天，我可以看到你的时候.....打了招呼，都没感觉的哪一个

我会很好的 :)

其实我不快乐

唱出我的心声

“其實我很不快樂　想躲進暗黑街角 淚再可痛快地流落　不知哪日會對愛再有感覺 和誰人在一起　都用來共你相比 就算了不起　只可做到我知己 誰若寄望替代你　最尾都要放棄　只好退避 和誰在一起　很自然共你相比”

我很不开心，

该怎么办

=(

Tendered letter, and I'm so free for this month.
Doing lesser work and just waiting 630pm  off work, actually not what I wanted.
Instead, I wish I would be able to utilize all working time.
It's ok if I got lots things to do everyday, and finish on time without OT everyday, perhaps, I will stay.

Well, I'm too free now - facing tp, typing blog using my ip, as I realize I don't know what else I can do after fb...read the star...check mail box...read blog...what else? =(

Reading back own posts in blog and others' blog, that kind of feeling is really...hard to describe. Blog just to express out our feelings at that moment, what about after some time? Do we still have the same feeling?
Doubt with it.

Everyday wake up fulled of unhappiness, forcing myself to wakeup, go through it. I really wonder, how long could I stand on it? Can I break the promise I've made from you? :(

I have no idea what should I do. Sigh

人是自私的，对吧？
不开心，闷时， 或 有事情 .... 才会来找你，对你诉苦
拜托！我真的很讨厌！
我真的很想大大声的骂你，你懂吗！

时间 一天一天的过
有些事，根本都不会改变
奇迹？ 我想是我太天真了吧~
人家说啊~ 当你有太多的失望， 你就会放手了， 你就会看谈了

对生活真真的很累，
当需要你时，我懂....你根本都不会再出现了
也许， 是我 在逃避， 过不去

真的
只希望
你这个魔鬼
会消失了

曾经以为有你，我就足够，
之后发现原来是错的.
那些以为该散掉， 你...我也该放掉 忘掉
不该再继续错下去了
因为我要的 你，原来不存在
觉得好失去方向，失去自我 (-.-)

我的好兄弟

I just don't know why I started to love tis song.
It just like a song that represent him, the song he like the most.
Even we are just normal friend, but the feeling of miss you appeared.
Till now, still cant accept that you had leaved.
The time when this song is playing, the memories that we chat, we hang out and we joke... all popped up.
Totally forgot when was the last time we had talked to each other.
It seems.... no more chance.

Your words made me awake.
And I realize how far I should distance myself from you.
I force myself laughing and smiling all the time from now onwards, to hide up all the feelings.
I force myself talk non-stop to prevent from being look unhappy and from being ask by friends.
I will Never be selfish anymore; just like what I had told her - even thought you still love that people, but doesn't mean you can stay with him forever.
We have no choice, we have to force ourself to quit the game, instead of making ownself and him.... from being unhappy.

If I would be able turn back the time, I wish we nvr start before. At least....you can enjoy and stay your life happily. At least.... we are still friend for now :)