Senam Cergas - Tiada Alasan!!

Kementerian Belia & Sukan akan melancarkan Senam Cergas pada 5hb Disember 2009 ini di Dataran Pudu Ulu dan semua rakyat Malaysia di alu alukan untuk turut serta pada pagi itu.

Saya bersama lebih kurang 10 orang kawan kawan dari Majlis Kecergasan Kebangsaan telah dipilih untuk menjadi penggubal/kareografer. Kami telah dikumpulkan beberapa bulan lepas tapi kali ini lebih kepada pemantapan dan pembikinan video Senam Cergas. Kami telah memilih 7 orang dari kalangan instructor MKK/NFC sebagai model untuk video tersebut.

Bersama ini saya sertakan gambar gambar kami sebelum, selepas dan cume dapat sedikit sahaja semasa latihan sebab mase latihan kami betul betul serious dan tak sempat hendak bergambar.


yours truly, Azhani (pegawai KBS kami) dan adilla selepas pengambaran video di gymnasium KBS

Pada mulanya, protege kami ni di suruh memakai baju warna pastel purple tu tapi memang sah kurang menarik kalau dalam video, jadi kami suruh mereka menukar kepada baju kuning tu, malangnya baju kuning tu di simbah peluh sebab pengambaran dibuat di luar. Agak panas cuaca ketika itu.

Mentor bersama protege nya...

semasa latihan di darul puteri


selepas taklimat kami bergambar dahulu sebelum memulakan kerja


semua dah mule tak betul la ni, ndak melayankan penat... ehehe

berdiri dari kanan : Azizah, Mahani, Josephine, yours truly, Aishah, Makwan
barisan tengah : Khalid (musik), adilla, Reez (KBS), Ada, Apaziah, Liza dan Redza (yg mulut ngaga tu)
duduk d depan : Malik dan Salleh

budak budak ni kene hafal steps and routine dalam mase 2 hari

semasa di darul puteri selepas kami finalisedkan routine and steps

semasa rehat in between shoots di gymnasium KBS

kami sempat bergurau selepas pembentangan kami bersama Timb Ketua Pengarah malam tu
alhamdulilahh....kami perlu buat small changes aje, dia syorkan kami menyelitkan lagu lagu patriotik yang ada bahasa mandrin dan tamil.


tujuh orang protege/instructor utk video telah kami pilih (yg berbaju kuning) duduk belakang dari kiri : Liza, Ada, Josephine (dia juga sebahagian dari mentor), Murni
duduk di depan : Apaziah, Redza dan Salleh.

semasa mencari steps dan routine untuk fasa aerobik

bergambar bersama director video (baju belang merah) En Kamal dan pegawai kami dari KBS Azhani

3 Diva + diva cina ehehehe

Kebetulan saya telah dipilih sebagai koordinator untuk video ini dengan ini saya berharap dan berdoa agar Senam Cergas dapat di terima masyarakat Malaysia dan seperti kata kata tag line kami - TIADA ALASAN!! untuk tidak bersenam.

Hips, Glutes and Tummy

Someone wrote me a letter asking how to have perfect nice rounded hips, butt and tummy. well... i would suggest to first do a warm up, then a cardiovascular exercise, and before you cool down, do a conditioning workout for hips, butt, thigh and tummy. If you want fast results (+ - 3 months) you will have to do this 6 days a week together with a controlled diet .

The hips tend to easily accumulate fat especially for women. Most women find this a major problem although i must say it is actually an asset for some. Personally, i find squats to be the best exercise for this area (hips, butt and thigh). Probably you can do a different squat everyday not forgetting to do it correctly because it can be hard on your knees.
Just do simple squats on the first two weeks, when you are comfortable and when you find it less challenging, you can add weights to give more resistance. There are other equipments besides dumbells. You can use the dyna bands/tubings , medicine balls or fitballs. If you dont have these equipments at home, you can do it using your own body weight.

For example, after a few weeks, you find the regular squats less challenging, try leaning your body against a wall and do single leg squats. Once comfortable, try balancing a squat on one foot to target your hip/butt area. After a few weeks, do the same routine but now carrying dumbells as you do it. Make sure you use manageable weights for yourself as knees injuries can occur if you try to lift too much. Below are some pictures to give you an idea on the variety of squats that you can do at home.

1. 

   Kickbacks is another exercise for the butt. You must make sure that you do not arch your back too far. Stand tall, put your hands by the hips or hold on to the back of a chair or a wall and tug in your tummy, pushing your legs backwards and squeezing your butt muscles. Add ankle weights for more resistance as you build up strength.
   

Another fun way to do a hip/butt/thigh exercise is by inline skating. With this you will not only tone and get a beautiful butt, you will also have a combination of a great cardiovascular workout.

Many years ago, there was this equipment called 'the slide' which was used to imitate the act of skating. Its a slippery mat with a stump at the the end of each sides, measuring about 6ft long by 2 ft wide, and you have to wear special socks to slide yourself from side to side. Its a great cardiovascular workout and really tone up the glutes. Unfortunately for reasons i do not know, it didnt go well with the market

1. 

2. 

3. Stomach/Tummy

4. Your stomach/abdominal consists of four major muscles namely the transverse abdominus, rectus abdominus and the obliques on both sides. These muscles respond best when you concentrate on each area separately. In this case, we will refer them as upper abs, lower abs and obliques.
   
5. For the upper abs, the best exercise is the basic crunch. Remember not to sit all the way up. When you sit all the way up, you're using your back instead of your abs. Do the crunch slowly in order to give more resistance to the muscles. This will make the muscles work harder. Do not forget to breath.
   
6. For the lower abs, try the reverse crunch. This exercise is similar to the basic crunch, but you're lifting yo ur legs instead of your upper torso.
   
7. 
   

   

   A great exercise for the obliques is the oblique crunch ( as per above picture) This is also similar to the basic crunch, but you rotate your upper body left and right to target those side areas.
   

Remember, you can do these exercises at home, the office or anywhere else with just a minimal space

**This article is specially dedicated to (I think you know who you are) and i really hope it will help you out. Good Luck yea :) **

Kursus Asas Jurulatih SenamRobik

Kursus Asas Jurulatih Senamrobik akan di adakan di Melaka pada 23hb hingga 26hb Nov 2009. Sesiapa yang berminat sila hubungi Pegawai Jabatan Belia & Sukan Negeri Melaka, En Aizuddin di talian 017 2670449

Fit 2 Fun Aerobicton

Best buat aerobic non stop selama dua setengah jam tanpa berhenti walaupon pada asalnye plan cume dua jam sahaja. Dah lama tak buat perangai macam ni. Malek, Adila and yours truly diundang untuk menerajui Aerobikton ini yang di anjurkan oleh Fied dan Intan, tokey Fit 2 Fun Studio, SEnawang, Negri Sembilan. Terima kasih dan syabas saya ucapkan pada mereka berdua kerana berani untuk anjurkan satu program yang pertama kali diadakan di Seremban. Syabas juga pada ahli ahli Fit2Fun, warga Senawang, Seremban dan sekitarnya, sahabat sahabat yg datang jauh dari Melaka dan Selangor.



sibuknye para 'gadis penyambut tetamu' semasa pendaftaran peserta (tudung oren Zu and pakai topi tu Azi)



3 Diva in action


sempat juga Fied join sekali walaupon sibuk, sebelah bertopi tu Syikin the MC of the day


biase laa layan attitude workout!

Good response walaupon first time di anjurkan di Seremban


Kanak kanak pon join same (Mysara and mom, Azhani)


Letih sangat muka Norela..

haaaa..........tu diaaa Malek Diva





bersemangat ok! ehehehe



aiii Malek...sempat mengeliat?




Diva Gelang! ehehehe


Diva Bunga di kepala - Adilla Idris


amboiii.... kawan kawan dari Melaka ni enjoy betul.. Thank you Rohaya for your support


ni sorang lagi mak orang yang cun - Ija


Malek siap bawak back ups dari MAM Studio


The two ladies behind the aerobicton - ni la tokey Fit2Fun, Fied and Intan

siap bergambar selepas workout, nengok muka masing masing macam boleh sambung lagi je


Geng from Selangor pon ada


nice tshirt

Exercise makes our body secretes endorphin which gives us a feel good feeling, helps us to relax and boost our feeling of well being!

Kursus Jurulatih Seni Budaya Negara Muzik & Teater Tahap II, Kuala Lumpur

Kali ini saya ditugaskan untuk mengajar kumpulan teater dan muzik utk kursus Jurulatih Seni Budaya Negara. Saya anggap ini sebagai cabaran kerana dari pengalaman yang sudah sudah memang agak payah untuk mengajar orang yg memang tidak ada basic menari.
Alhamdulilah...mereka ini boleh dikatakan terang hati dan bekerja keras untuk lulus ujian amali mereka. Bila saya menanda kertas teori mereka, saya dapati hampir semua boleh menjawab dengan tepat. Amiinn....


hari pertama mengajar, bilik ni memang sejuk, aircond direct ke muka


semasa memberi ceramah tentang prinsip asas senaman


Adila, semasa mengajar gerak senamseni malaysia


peserta begitu rajin membuat latihan amali




sempat bergurau... ehehehe....nakal


Saudara Zufri, seorang tokoh teater yang terkenal sedang mengajar teater pada peserta




yours truly sedang memberi soalan untuk ujian komunikasi


peserta dari Pahang sedang di uji, macam nak pecah perut kami melihat gelagat mereka bertiga ni

dari kiri : Adila, Khalid Mohd, yours truly and Haris (tokey JSBN)



seorang lagi peserta semasa ujian amali





Ujian tamat hampir jam 11malam, walaupun letih, kami sempat posing sebelum keluar dari bilik ujian


Saya bergegas balik malam tu kerana kena pergi ke Johor Bahru pada pagi esoknya utk program lain.

ayu gitu......ahaks...

saja sekali sekali ndak melawa pakai baju melayu nampak santun aje. Selalu nya asyik pakai baju sukan.