Kursus Jurulatih Seni Budaya Negara Tahap 3, Johor Bahru

Alhamdulilahh...bile En Haris talipon masa bulan puasa tempohari, saya ibaratkan kecik tapak tangan, nyiru saya tadahkan. Apa tak nya, saya dipilih untuk jadi jurulatih di kursus diatas bertempat diJohor Bahru. Dah lama saya tak balik kampung asal usul saya ni. kalau balik pon setakat sehari dua saja. Saya mengambil peluang ini untuk pergi beraya di rumah saudara mara yg memang dah lama saya tak jumpa. Kursus bermula dari 2hb - 7hb oktober bertempat di Tropical Inn Johor Bahru. Sessi kelas saya adalah pada hari pertama, kedua dan pada hari kelima dan hari keenam.

Pandangan dari bilik hotel saya di tingkat 17, Tropical Inn, JB

Yours truly bersama abg Abu dan Angah semasa menjadi pemeriksa utk praktikal SenamSeni Malaysia
Cek gu Sanoyah dari Selangor semasa ujian praktikal Senam SEni Malaysia


Peserta semasa sesi latihan tarian istana Layang Mas

walaupon nampak ganas dengan image botak (ehehe) cek gu Ismail ni masih bole menari tarian Istana dengan baik


Cek gu Tham dari Johor sedang memberi satu pose tarian Bharatanatyam
Zainuddin aka Faxs dari Selangor sedang berlatih tarian Klasik India Bharatanatyam


Yours truly bersama Jumaninur, sempat melayari internet semasa berehat di coffee house sambil menunggu giliran kami mengajar


Cek gu Mahindran dari Selangor dengan kuda kepangnya - heee hawwww...


Ini pula peserta musik yang sedang rehersal utk majlis penutup pada 7hb oktober 2009

Peserta peserta kursus dikehendaki memberi persembahan di hari penutup. Tarian Layang Mas


Tarian klasik India - Bharatanatyam


Penari Kuda kepang yang gagah



Persembahan yang terakhir - Senam SEni Malaysia
meriah!!
yang berkupiah tu ada lah Pak Teh (en Mat Khir) dari kedah. Dia adalah peserta yang paling veteran - 64 tahun tapi masih mampu bersenam seni. hebat betul pak teh ni


Boss besar JSBN - En Mohd Zein bin Mohd Sahid
Tokey saya yg sedang bz - En Haris (masih bujang - any takers?)
haaa... ni abg abu (En Abu Bakar) ketua fasilitator tarian
senyum aje En Ramlan Iman ( ketua fasilitator Musik) bersama Pak Raden (fasilitator Musik)

Tummy Tuck

* Always consult your doctor first before you begin any exercise programme *

For those of you who are really into losing your tummy fat, you must always bear in mind that there are two major factors in achieving your ideal tummy.

Firstly, you must know your genetics which you cant change, basically if your parents gave you a fat gene, you will have to work extra harder than others.

Secondly, which is more important than the exercise you are going to do, is the food you eat.

It is important to get a regular cardiovascular exercise or also known as aerobic exercise. This does not mean taking casual walks or poco poco. Depending on a person's age, one should work out for at least 30 minutes, five days a week, at a targeted heart rate level. Aerobic dance, jogging, briskwalk/fast walking, swimming, step aerobics, bicycles or treadmill machines can help lose tummy fat because these exercises are cardiovascular exercise.

Remember to first warm up for at least 5 - 10 mins before doing your exercises. Based on my experience i personally feel aerobic dance/step aerobics and swimming is a more effective cardiovascular workout than most exercises because you tend to move your arms and legs simultaneously, thus, it is more effective in getting your targeted heart rate. ( refer to the Karvonen Formula)

Combine cardio vascular exercises with abdominal workouts. A combination of both is needed for best results. Building muscle mass in the body helps us to burn calories more efficiently and reduce fat storage. Always remember that more muscles you have the more effective it is. Lean stomach muscles can reduce the size of a larger stomach. Many people do abdominal crunches to lose tummy fat, but often do them incorrectly.There are so many abdominal exercises but most people do it with a speed. Working at a speed is less effective. You have to work slow in order for the muscle to grow. Start with a beginners abdominal exercise and gradually increase the repetitions as you progress. Abdominal workouts will strenghten your upper, lower and obliques abdominal muscles, hence the nice toned tummy.

Combine cardiovascular exercises with at least 15 minutes of abdomen-oriented exercises. A combination of both is needed in order to lose tummy fat.

In addition to exercise, pay serious attention to diet. I would suggest you to stick the Food Pyramid diet diagram at your refrigerator door. This will enable you to see and follow the diet before you cook/eat for the day. One of the best ways apart from exercising is to religously follow the food pyramid diet in order to lose tummy fat.

Lastly, stress does often cause fat to accumulate around the stomach. Fortunately, it is a plus point for someone who exercise regularly. Other than losing a tummy fat, exercise also helps to reduce everyday stress. You can also destress yourself by using a variety of relaxation techniques such as prayers, deep breathing, body massage or a spa treatment.

Ironically, if you suffer from panic attacks or great anxiety, you may notice more tummy fat and it may be harder to lose. This is probably because of chemical imbalances in your body. You should refer this to a doctor, as restoring an appropriate chemical balance can significantly reduce stress, and possibly help to lose tummy fat.

Note: You can also refer to my previous postings on cardiovascular exercises, core exercises and conditioning exercises.