Stretches

Do all stretches gradually. Do not push or bounce the stretch. You should feel a stretch, not pain.

Breathe normally as you stretch. Do not hold your breath. If you like to time your breathing with your exercise, you can breathe out as you stretch, breathe normally in and out 2 or 3 times as you hold the stretch, and then relax. This will mean each stretch takes 15 to 30 seconds.

Latissimus stretch

1. Stand with your back straight and your feet shoulder-width apart. You can do this stretch sitting down if you are not steady on your feet.
2. Hold your arms above your head, and hold one hand with the other.
3. Pull upward while leaning straight over toward your right side. Keep your lower body straight. You should feel the stretch along your left side.
4. Hold 15 to 30 seconds, then switch sides.
5. Repeat 2 to 4 times for each side.

Triceps stretch

1. Stand with your back straight and your feet shoulder-width apart. You can do this stretch sitting down if you are not steady on your feet.
2. Bring your left elbow straight up while bending your arm.
3. Grab your left elbow with your right hand, and pull your left elbow toward your head with light pressure. If you are more flexible, you may pull your arm slightly behind your head. You will feel the stretch along the back of your arm.
4. Hold 15 to 30 seconds, then switch elbows.
5. Repeat 2 to 4 times for each arm.

Calf stretch

1. Place your hands on a wall for balance. You can also do this with your hands on the back of a chair, a countertop, or a tree.
2. Step back with your left leg. Keep the leg straight, and press your left heel into the floor.
3. Press your hips forward, bending your right leg slightly. You will feel the stretch in your left calf.
4. Hold the stretch 15 to 30 seconds.
5. Repeat 2 to 4 times for each leg.

Quadriceps stretch

1. Lie on your side with one hand supporting your head.
2. Bend your upper leg back and grab your ankle with your other hand.
3. Stretch your leg back by pulling your foot toward your buttocks. You will feel the stretch in the front of your thigh. If this causes stress on your knees, do not do this stretch.
4. Hold the stretch 15 to 30 seconds.
5. Repeat 2 to 4 times for each leg.

Groin stretch

1. Sit on the floor and put the soles of your feet together.
2. Grab your ankles and gently pull your legs toward you.
3. Use your elbows to press your knees toward the floor. You will feel the stretch in your inner thighs.
4. Hold 15 to 30 seconds.
5. Repeat 2 to 4 times.

Hamstring stretch

1. Lie on the floor. Extend your left leg out straight with your toes pointing up. If your back is uncomfortable, use a rolled washcloth or small towel for support.
2. Bend your right knee. And gently pull your right leg toward you as you straighten that knee. You should feel a gentle stretch down the back of your right leg.
3. Hold the stretch 15 to 30 seconds.
4. Repeat 2 to 4 times for each leg.

Stronger Bones

Osteoporosis is a condition which results in a loss of bone strength, making bones more fragile and likely to break.

These are tips for stronger bones

1) Regular weight exercise can help maintain strong healthy bones. This includes exercises that involve the legs and other parts where the bones support our body weight.

2) Essential fatty acids like lecithin helps in calcium absorption by increasing the contact time in the small intestine

3) Vitamin D is essential for assisting our body in the absorption of calcium. Our skin, in contact with sunlight, will produce Vitamin D on its own. Food like cheese and cereal also contain Vitamin D

4) Reduce consumption of coffee (oopss), carbonated drinks and liquor. These drinks will lead to calcium loss and will also reduce bone density.

Kursus Jurulatih Seni Budaya Negara Tahap 3, Pulau Langkawi

Best jumpa depa ni lagi. Rasenya ini kali ketiga saya bersama mereka sebelum mereka menempuh ujian mereka pada bulan November nanti.
Saya bersama mereka untuk Pemantapan SenamSeni Malaysia. Saya berharap benar mereka semua akan lulus dalam ujian yang akan menentukan tempat mereka dalam bidang ini. Saya memang dah lame menggagumi mereka, mereka sangat berbakat dan passionate dengan apa yang mereka lakukan. Selain bersama saya, mereka juga mengikuti Kursus Pemantapan Tarian Istana dan Tarian Rakyat. Kalau tidak silap saya, mereka wajib lulus kesemua 7 tarian termasuk SenamSeni Malaysia untuk melayakkan mereka ke Tahap 4. Semuga berjaya yea...my very best wishes and luck to all of you.


dari kanan : - Khoo (melaka), yours truly, Hasni (sabah), Ridhuan Cannon (selangor) dan duduk Hanan(perlis)

membuat latihan pelaziman otot
amboii Fafa(johor) dan Razak(penang), sempat senyum lagi
ni yang paling comel ni... eheh
kalau yang ini...... seksi ke seksa (haizul, sarawak)
Ita (perlis) relax je tapi cik gu Jabar (Johor) nampak macam marah je kene buat senaman
mak aiihh....mate chee (perak) tengah pandang mane tu
pose dari Fufu (JKKN)
steadyla.... abang Abu (istana budaya)
ape lagi yang Amir (sarawak) nyakat depa ni..
tak pernah saya jumpa urusetia yang lebih setia dari mereka berdua ini, senantiase setia menunggu dan membuat kerja kerja kebajikan di belakang dewan... Fizah(baju merah) dan Lydia (JKKN - tokey kursus ni)
ewahh.... sedang membuat latihan arahan atau cueing
macam nak terbang je Fiza (pahang), Leha (sabah) dan Nadzri (melaka)
mereka ni tengah exercise tangan? dak eh....tengah cuba memberi arahan sambil menghafal gerak
tengah belajar merenjis kot... ehehe...
kak Khamsah (N9), Savitri (N9) dan hj Noni (Uitm)
Ida (sabah), Ita (perlis) dan Haizul (sarawak)
Ju(wilayah persekutuan KL), Kak Zaimah (N9) dan Hannan (perlis)
Wan, Suhaidy and Alim all from Sabah
Alim(sabah), Fafa(johor), Azreen(kedah) , Joseph (sabah) and Nina (johor)
joseph (sabah), Nina (johor), Su (wilayah persekutuan KL) and kak Selvi (wilayah persekutuan KL)
ada baby monyet yg ditinggalkan ibunya di hotel ni. sian nengok kan, baru berumur 2 bulan. Tuan Syed Najib tengah jadi ibu tumpang sekejap..
comel dan kesian nengokkan baby monyet ni. Dia dipelihara oleh staff di hotel

Pelancaran SenamSeni 1 Malaysia bersama Perdana Menteri Malaysia