Tips for Safe Physical Activity

The correct way of doing a squat is to make sure that you do not put your weight on your knees, inorder to do this correctly, you will have to make sure that your knee is not over your toes.
this is a common mistake in doing a lunge. again, do not put your weight on your knees, make sure that your front leg is at a 90 degree angle

an advanced push up

a push up for a beginner

a tip for doing a correct squat is by practising using a chair first, once you are confident, you can put away the chair

Try this 7 workouts - its effective !!

1) Walking

You can walk anywhere, anytime, either on a treadmill or with no equipment other than a good pair of shoes. Beginners should start by walking five to 10 minutes at a time, gradually moving up to at least 30 minutes per session. As you progress, lengthen the time of your walks before boosting your speed or incline.


2) Interval Training


Adding interval training to your cardio workout can boost fitness, burn more calories, and help you lose weight. Vary the intensity of your aerobic workout to challenge your body instead of loafing in your comfort zone. Push up the pace for a minute or two, then back off for 2-10 minutes, depending on the length of your workout and how much time you need to recover. Do this throughout the workout.



3) Squats

Squats work multiple muscle groups - the quadriceps, hamstrings, and gluteals - at the same time. Keep your feet shoulder-width apart and your back straight. Bend your knees and lower your rear as if you were sitting down in a chair, keeping your knees over your ankles.


Squats: Technique Tip
Practice with a real chair to master this move. First, sit all the way down in the chair and stand back up. Next, don't sit all the way down; barely touch the chair's seat before standing back up. Lastly, graduate to doing squats without a chair.


4) Lunges

Like squats, lunges work all the major muscles of the lower body. Lunges also help improve your balance. Take a big step forward, keeping your spine straight. Bend your front knee to approximately 90 degrees. Keep weight on your back toes and drop the back knee toward the floor - but don't let it touch the floor.

5) Push-ups

Push-ups strengthen the chest, shoulders, triceps, and core muscles. Face-down, place hands slightly wider than shoulder-width apart. Place toes or knees on the floor, creating a smooth line with your body, from shoulders to knees or feet. Keeping rear-end muscles and abdominals engaged, lower and lift your body by bending and straightening your elbows, keeping your torso stable throughout the move.


Push-ups: Too Hard? Too Easy?
Beginners may start doing push-ups leaning into their kitchen counters, then working their way down to a desk or chair, onto the floor with knees bent, and on the floor on their toes. To make it harder, put your feet on a stair, bench, or couch while maintaining good form.


6) Abdominal Crunches - Method A
Begin by lying on your back with feet flat on the floor and palms supporting your head. Press your low back down. Contract abdominals and raise first your head (tucking your chin slightly), then your neck, shoulders, and upper back off the floor.


Abdominal Crunches - Method B
Do crunches with your feet off the floor and knees bent. This technique may help you avoid arching your back; it also engages your hip flexors.


Abdominal Crunches: Troubleshooting
Keep your neck in line with your spine. Don't stick your chin out. Don't hold your breath. To keep chest and shoulders open, keep your elbows out of your line of vision.


7) Bent-Over Row

The bent-over row works all the major muscles of the upper back, as well as the biceps. Stand with feet shoulder-width apart, bend knees, and flex forward at the hips, then engage the abdominals and extend spine to add support. Hold weights beneath the shoulders with hands shoulder-width apart. Flex elbows and lift both hands toward the sides of body. Pause, then slowly lower hands to the starting position.


Bent-over Rows: Tips for Beginners
Beginners should perform the move without weights. If you have trouble doing this exercise standing up, support your weight by sitting on an incline bench, facing backward.



Reviewed by Michael W Smith MD

Penasihat Teknikal - sudut kecergasan

sambungan dari mesyuarat teknikal pada bulan lepas, saye di undang sekali lagi pada 13hb april sebagai penasihat teknikal dari sudut kecergasan & anatomi oleh kementerian *tut* untuk modul mereka yg akan dilancarkan selewat lewatnya tahun depan. bersame saye adalah pendekar pendekar hebat dari pelusuk negara. kami berbincang dalam suasana yg amat relax walaupon pada mulanye agak berlainan pendapat. pada sebelah petang, saye dah mule jadi mangsa usik mereka, almaklum saje lah saye sorang saje puteri diantara pendekar pendekar hebat. En Wan ayam den lapeh dipilih utk menerajui sesi pada hari tersebut, nasib baik dia ade, kalau tidak...

dua orang pendekar dah mule naik berang, (kuhnunnye...) saye takut tu..ehehe..

mungkin ade diantara anda kenal mereka berdua ni, orang kuat Mat Kilau

maseh dalam sesi perbincangan, tekun aje nampaknye..

mak aihh... en azlan ghanie (Pengasas Senaman Tua) dah mule naik hangin dah...ehehe... byk yg saye pelajari dari beliau esp cara menguatkan otot perut dari sudut Senaman Tua, interesting..

Love thy heart

Workout tips for people with heart failure

1) Be sure any exercise is paced and balanced with rest.

2) Avoid isometric exercises such as push-ups and sit-ups. Isometric exercises involve straining muscles against other muscles or an immovable object.

3) Don't exercise outdoors when it is too cold, hot, or humid. High humidity may cause you to tire more quickly; extreme temperatures can interfere with circulation, make breathing difficult, and cause chest pain. Better choices are indoor activities such as walking in a shopping complex ( jgn pulak stop masuk kedai )

4) Make sure you stay hydrated. It is important to drink water even before you feel thirsty, especially on hot days. But, be careful not to drink too much water.

5) Extremely hot and cold showers or sauna baths should be avoided after exercise. These extreme temperatures increase the workload on the heart.
6) Steer clear of exercise in hilly areas. If you must walk in steep areas, make sure you slowdown when going uphill to avoid working too hard. Monitor your heart rate closely.

7) If your exercise program has been interrupted for a few days (for example, due to illness, vacation, or bad weather), make sure you ease back into the routine. Start with a reduced level of activity, and gradually increase it until you are back where you started.

Kursus ESQ bersama Dato Dr Fadzilah Kamsah - Jab Perangkaan Malaysia

sesampainye dato dr Fadzilah Kamsah di sambut oleh Ketua Pengarah dan tok ketua, En Zulfakar sepanjang berada di kursus dari 8.30am sampai petang 7.00pm, sesaat pon saye tidak mengantok. memang best ceramah dato' , rugi kalau tak hadir. banyak yang saye pelajari mengenai diri sendiri, malah membuatkan saye terpikir, ape kah tujuan saye sebenarnye di bumi Allah ni...

saye bersama puan Marlini, tokey saye di Jab Perangkaan, kami sedang asyik dengan ceramah dato Fadzilah, sempat amek gamba tu...

Kursus ESQ bersama Dato Dr Fadzilah Kamsah - Jab Perangkaan Malaysia

Kaum wanita tak cukup lagi, sambung dengan latin lagi...

masih tak puas, bersambung pula dengan belly dance.. goyang..jangan tak goyang...

pagi pagi gelap gulita lagi dah kene buat SenamSeni Malaysia

Alhmadulilahhh...saye diundang semula oleh Jab Perangkaan Malaysia untuk sesi riadah mereka. Peserta pada kali ini adalah Pengarah pengarah bahagian dan cawangan jab perangkaan termasuklah Ketua Pengarah, Puan Wan Ramlah Wan Raof. Saye teruja melihat tuan tuan pengarah yg terpaksa bersenam seawal 6.30 pagi dan dari pemerhatian saya mereka semuanya memang sporting (tak tau la kalau kerana bos mereka ade same..) Terima kasih Puan Marlini kerana sudi memanggil saya lagi. Amin...