00:00Before we chill over the weekend,
00:02it's time to get out and get out now on FitnaFit Fridays.
00:06And with us, Superbod Fitness Enthusiast,
00:09one of the athletes all the way from Cebu,
00:11Raphael Tan, good morning, Raphael.
00:14Hi, good morning, Diane, and good morning to our RSP.
00:19Thank you for joining us.
00:20I know you just came from the U.S.,
00:22straight to the studio.
00:24And then, before we get out and get out and get out now on Friday,
00:27of course, before we proceed sa ating exercise for today, Ralph,
00:31quick question, tomorrow, October 10, is World Mental Health Day.
00:35Well, para sa'yo, papaano ba nakakatulong itong pag-exercise,
00:38ito particular in calisthenics, para sa ating mental health?
00:43For me, kasi, you know, aside from the physical,
00:46ano na nakukuha natin, aside from just trying to look good,
00:51exercising also, in a way, allows our bodies
00:54na magproduce ng mga hormones that affect our mood,
00:57in a good way.
00:58Correct, actually.
01:00While it's not a whole solution naman,
01:03it's kind of like a start to getting there.
01:06Exactly, I agree.
01:07Movement changes our mood, ano.
01:09Pagka medyo malungkot ka, galaw-galaw ka lang,
01:13apagad yung mood mo.
01:14And of course, syempre ito, let's talk about calisthenics.
01:17Actually, I saw some of your videos online.
01:19You're posting of your videos.
01:22Kahit na saan ka nagka-calisthenics.
01:24So, let's flash one of the videos ni Raphael.
01:26You can see this sa kanya mga Instagram and Facebook accounts.
01:29So, you're working out sa may pool, sa may park.
01:33Ganit talas about, paano ka nahihilig dito sa calisthenics?
01:36And ano ba yung benefits na to?
01:38Um, actually, I just, I got into calisthenics lang,
01:42mainly because you can do it anywhere.
01:44You know, kahit all you need is a little bit of space,
01:48and kaya pwede ka na mag-work out without having,
01:51without being dependent sa mga gym equipments,
01:54and ano mga ganon.
01:55Okay, kasi marami rin sa atin nagsasabi,
01:57wala kang tayong mapupunta sa gym,
01:59wala naman akong gym equipment.
02:00Mahal ang membership.
02:02So, this is the solution.
02:03Just find a space,
02:05and we have a space here sa studio.
02:07So, let's do some moves.
02:09Malaki ito.
02:10So, sige, Rafael, let's start with our routine.
02:13Ano ba, paano ba magsisimula na itong ating routine for today?
02:16I always start, siyempre, with warming up.
02:19Warming up, yes.
02:20Getting ourselves loose lang.
02:22Okay.
02:23So, just loose all the tension, jump around, ganyan lang.
02:27Anything that makes you feel comfortable lang ng katawa natin.
02:31Okay, so wala talagang any structure,
02:33just loosen the tension, nothing specific,
02:36just jog in place,
02:38sway your hands.
02:40Parang sumasayaw lang.
02:41Ah, you know, okay.
02:42So, just loose marami yung music ka lang dyan,
02:44and then loosen up the tension.
02:46Okay.
02:47I-relax mo lang yung body mo.
02:49Relax lang talaga.
02:49Just be as relaxed as possible.
02:51Alright.
02:51Sige.
02:52So, after relaxing your body and losing all the tensions,
02:55let's start with a main workout.
02:57Paano ba yung movement natin for calisthenics?
02:59Ah, so actually, iba-iba siya may movement.
03:03So, but for this show,
03:05I tried na,
03:06I'll, ano, it all into one hole,
03:08ano na lang.
03:09Okay.
03:09So, parang may flow tayo for today.
03:12Sige.
03:12Parang may flow na na ginagaya.
03:13Sige.
03:14So, anong start in your movement?
03:15First, ano lang.
03:17Um, what taw?
03:17Squat.
03:18Squat lang.
03:19Okay.
03:19Sige.
03:20So, we start with a squat.
03:21Squat agad.
03:22Okay.
03:22Then down on all fours.
03:23Down on the floor.
03:25And then,
03:27first,
03:27gaganon ka.
03:28Parang you're stretching your legs dito.
03:31Okay.
03:31So, yung squat mo yun,
03:33your knees are ganito.
03:34Para you can straighten them after,
03:36pag ganoon mo.
03:37Alright.
03:38And then?
03:38And then,
03:39after nyan,
03:40balik ka lang sa original,
03:42ano mo,
03:42you can point your left,
03:44taos kick.
03:46Ganoon.
03:46Okay.
03:47So, kikik mo tong right foot.
03:49Alright.
03:49Tapos, balik mo lang
03:51yung original position.
03:53Okay.
03:53And then?
03:54Tapos, ganoon mo lang.
03:55O, yung medyo challenging, ha?
03:58Yeah.
03:58Oo.
03:59But, that's the thing.
04:00Yung challenge niya is actually
04:01yung controlling your movement.
04:04Okay.
04:04So, it's also a form of control.
04:06Like pilates.
04:07I think so.
04:08Parang ganoon.
04:08At yung natatarget din yung core somehow
04:10and a little bit strength sa legs.
04:12Oo, pinapawisan na.
04:13After one lang.
04:14Oo, one lang.
04:15So, sige.
04:15Let's try to do like four of that movement.
04:18Ako talaga yung nagsabi ng four.
04:20Sige.
04:20Akin nakas pa dun sa four.
04:22Sige.
04:22Tulay tulay.
04:23And follow your lead.
04:24Sige.
04:24Dito ako sa may back
04:25para makita ko yung movement mo.
04:27Okay.
04:27Sige.
04:28Two on the left
04:29and then two on the right.
04:30Sige.
04:30Let's see.
04:32So, squat and then down on the floor.
04:35And then...
04:37Parang may pagka-yoga din, ano?
04:39May pagka-yoga din sa.
04:41You don't have to be fast.
04:42Kahit magalang basta...
04:44Okay.
04:45So, parang your own pace ka?
04:47Okay.
04:48Hindi naman kailangan mabilis.
04:49You're doing the ano talaga.
04:51Okay.
04:52Yung body weight lang talaga yung ginagamit dito, ano?
04:55No need for any equipment.
04:56Ang sarap sa feeling, in fairness.
04:59Parang dami ito.
05:02Parang kapag nag-drug ng 1km.
05:04Yung pagod mo.
05:05Just kidding.
05:06Alright.
05:07So, aside from that movement,
05:08ano pa yung mga calisthenics movement?
05:10Na-unlock mo na?
05:11Ha.
05:12Kunti pa lang.
05:12Kasi actually,
05:13kahit ako bago pa lang ako sa ano na to.
05:17I heard about it mga a month or two months ago lang.
05:21And then you love it na?
05:22I'm really enjoying the type of workout.
05:24Just find a space lang eh.
05:25And then no need for any equipment.
05:26Sige, let's try another movement.
05:29Nakahingal na ako doon na, Ralph.
05:31Okay.
05:31Sige.
05:31What's the next movement?
05:33Um, ito na ba yung...
05:35Okay.
05:35A different one.
05:36Okay, a different one.
05:38So,
05:39Down on the floor again.
05:40Okay.
05:41Down on the left.
05:42And then?
05:43So, save lang.
05:45Ganun.
05:46Yung lalabas mo ganoon.
05:46Yung hands mo,
05:47po forward mo.
05:48Oo.
05:49And then?
05:50Yung nga ganoon ka lang.
05:51Okay, so parang nagwo-walking ka lang in place.
05:53I don't know names.
05:53May names to siya.
05:54Okay.
05:55So, parang nagwo-walk ka pero down on the floor.
05:57Parang lumaganong ka lang.
05:59Okay, sige.
05:59Let's try one siguro.
06:01Eight counts of that.
06:02Game?
06:03Okay.
06:04Eight counts of that.
06:05So, down on the floor again.
06:06And then,
06:07you're just
06:08gonna move your hands
06:09sa front
06:10and then so follow yung
06:11knees mo.
06:12Ah, okay.
06:13So, I'll create yung hands.
06:15So, if you...
06:16Left hand,
06:17right leg.
06:19Okay.
06:19So, left and right leg.
06:20And then you're going to go with
06:21again sa original position.
06:23And then ganyan.
06:24Okay.
06:25Sige.
06:26Target na target po ang core.
06:28Yeah.
06:28Target na target po ang core.
06:30Alright.
06:30So,
06:31how frequent ba ginagawa?
06:33Nakaka-power siya in fairness, ha?
06:35Ako, pagod na ako.
06:36So, how frequent mo ito ginagawa,
06:39itong calisthenics?
06:40Um,
06:40wala.
06:41I try everyday talaga.
06:42Everyday.
06:43And then roughly around five minutes.
06:45Ganun na, no?
06:45Five to ten.
06:46Very, ano lang.
06:47So, invest like five to ten minutes
06:48every day of that.
06:49I started, ano lang,
06:5130 seconds on,
06:5230 seconds off.
06:53And then,
06:54I slowly added na lang yung time.
06:56Okay.
06:57Uy, itry niyo yun na.
06:58Kahit ulitin niyo lang siguro
06:59mga five reps,
07:01pawistop-wagistop mo kayo.
07:02Yeah.
07:02So, after that, siguro do some
07:04breathing exercises
07:05para cool down natin yung ating katawan.
07:07If they want to see more of your videos, Ralph,
07:09or can they see these calisthenics videos
07:12that you are also doing
07:14anywhere kung nasaan ka man?
07:16Let's move on to your social media accounts.
07:18Rafael Pan lang, Instagram.
07:21Batiin mo yung family mo sa Cebu.
07:24Hello po.
07:26Family.
07:27You're watching, Olson.
07:28And thank you so much,
07:30Rafaela,
07:30for joining us
07:31dito sa Rise and Join,
07:32Pilipinas.
07:33So, yun yung calisthenics.
07:34Body weight lang po yung ginagamit.
07:36And no need for any equipment.
07:37So, try that over the weekend.
07:39Take some photos or video.
07:41Post ni po yun.
07:41Tag ni po kami sa RSPN.
07:43And use the hashtag
07:44FitnaFitFriday.
