tag:blogger.com,1999:blog-59734445888484958652024-03-12T23:45:16.406-07:00Sports Fitness & HealthHubungi: 019-2401729 (Sufian Sulaiman)sufianhttp://www.blogger.com/profile/12114539649500644920noreply@blogger.comBlogger62125tag:blogger.com,1999:blog-5973444588848495865.post-30731609047297294972020-05-10T12:44:00.004-07:002020-05-10T20:49:49.788-07:00HANYA BERSENAM DI RUMAH, TURUN BERAT MENGHAMPIRI 11 KG <div style="text-align: justify;">
<span style="font-family: "arial" , "helvetica" , sans-serif;">"Wow! Mulanya ragu-ragu,tapi selepas berjaya turun 10.8 kg dalam 6 minggu, <i>confident sis </i><i>se</i>makin bertambah<i>. </i></span></div>
<div style="text-align: justify;">
<span style="font-family: "arial" , "helvetica" , sans-serif;"><i><br /></i></span></div>
<div style="text-align: justify;">
<span style="font-family: "arial" , "helvetica" , sans-serif;"><i><br /></i></span></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgD9FBk158NcybJgFL3JMCfCaZrsPA-EAwbye7tD1O4OLYxewjLqp_K11IHrifgiTUBk-bnoh32lfw3We4mYVc4GQdh_GLPXP2GwYbCo10Bc3mLsiz5lMUHlT8atUIa2MUebTIBG5EeugU/s1600/Foto+Before+After+Siti+Norhafeena+.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="827" data-original-width="1294" height="255" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgD9FBk158NcybJgFL3JMCfCaZrsPA-EAwbye7tD1O4OLYxewjLqp_K11IHrifgiTUBk-bnoh32lfw3We4mYVc4GQdh_GLPXP2GwYbCo10Bc3mLsiz5lMUHlT8atUIa2MUebTIBG5EeugU/s400/Foto+Before+After+Siti+Norhafeena+.png" width="400" /></a></div>
<div style="text-align: justify;">
<span style="font-family: "arial" , "helvetica" , sans-serif;"><i><br /></i></span></div>
<div style="text-align: justify;">
<span style="font-family: "arial" , "helvetica" , sans-serif;"><br /></span></div>
<div style="text-align: justify;">
<span style="font-family: "arial" , "helvetica" , sans-serif;">Dulu, sebelum Covid melanda, coach selalu </span><i style="font-family: Arial, Helvetica, sans-serif;">je</i><span style="font-family: "arial" , "helvetica" , sans-serif;"> anjur program penurunan berat badan yang dikenali sebagai Follow The Beat. Dalam berpuluh peserta Follow The Beat </span><i style="font-family: Arial, Helvetica, sans-serif;">Sis </i><span style="font-family: "arial" , "helvetica" , sans-serif;">salah </span><span style="font-family: "arial" , "helvetica" , sans-serif;">seorang dari mereka. Follow The Beat </span><i style="font-family: Arial, Helvetica, sans-serif;">best </i><span style="font-family: "arial" , "helvetica" , sans-serif;">sangat. Namun yang </span><i style="font-family: Arial, Helvetica, sans-serif;">sis </i><span style="font-family: "arial" , "helvetica" , sans-serif;">nak ceritakan ini adalah kehebatan FTB Online. Salah satu 'buah tangan' coach Sufian yang amat PADU!. Apa padunya?</span></div>
<div style="text-align: justify;">
<span style="font-family: "arial" , "helvetica" , sans-serif;"><br /></span></div>
<div style="text-align: justify;">
<span style="font-family: "arial" , "helvetica" , sans-serif;"><br /></span></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgpV6p7AnC47JK2BSA7tx9YfNlGYy-EVkDrkqet7STVU6Mc0M4j3QWs_F1F-UOkh6ywvO4E4-40_akqMP4GEh3ExyB9OJaxu79JfRIr_VhgVv8GS2k6aS0B2uo1AgFWM4DrufpEoTAEVvY/s1600/_MG_0040.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1067" data-original-width="1600" height="213" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgpV6p7AnC47JK2BSA7tx9YfNlGYy-EVkDrkqet7STVU6Mc0M4j3QWs_F1F-UOkh6ywvO4E4-40_akqMP4GEh3ExyB9OJaxu79JfRIr_VhgVv8GS2k6aS0B2uo1AgFWM4DrufpEoTAEVvY/s320/_MG_0040.png" width="320" /></a></div>
<div style="text-align: justify;">
<span style="font-family: "arial" , "helvetica" , sans-serif;"><br /></span></div>
<div class="separator" style="clear: both; text-align: center;">
<span style="font-family: "arial" , "helvetica" , sans-serif;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhQ1fkIq7L0M6qjT6B-j7FoamYO9smZocfzkaE7tJIhf3mQb_k6WEYAWYC6vHrtaHIs63eXx0_Ph6dUjXBv3ZL-lNEsWd3qyYtMuHGpi4zFDAmdKyhLLR6Au0jaPEKekm0Pe8iwBCb5ZQo/s1600/_MG_0024.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1067" data-original-width="1600" height="213" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhQ1fkIq7L0M6qjT6B-j7FoamYO9smZocfzkaE7tJIhf3mQb_k6WEYAWYC6vHrtaHIs63eXx0_Ph6dUjXBv3ZL-lNEsWd3qyYtMuHGpi4zFDAmdKyhLLR6Au0jaPEKekm0Pe8iwBCb5ZQo/s320/_MG_0024.JPG" width="320" /></a></span></div>
<div class="separator" style="clear: both; text-align: center;">
<br /></div>
<div class="separator" style="clear: both; text-align: center;">
<br /></div>
<br />
<div style="text-align: center;">
<span style="font-family: "arial" , "helvetica" , sans-serif;"><b>FTB ONLINE - MESRA AURAT </b></span></div>
<div style="text-align: center;">
<span style="font-family: "arial" , "helvetica" , sans-serif;"><b><br /></b></span></div>
<div style="text-align: justify;">
<span style="font-family: "arial" , "helvetica" , sans-serif;">Coach memang sensitif tentang aurat. Buktinya semasa <i>sis </i>dan peserta FTB Online melakukan timbang berat secara <i>online</i>, coach siap pesan lagi, "Semasa timbang berat pakai stokin ya. Kaki tu aurat". Jadi macam <i>sis </i>yang gaya ustazah ni,<i> </i>suami memang ambil berat tentang aurat. Bila <i>sis </i>cakap coach ni agak islamik dan pernah tulis beberapa buah buku keagamaan terus suami sis cakap. "ok <i>fine</i>, <i>meh </i>abang tolong <i>ayang </i>daftarkan". </span></div>
<div style="text-align: justify;">
<span style="font-family: "arial" , "helvetica" , sans-serif;"><br /></span></div>
<div style="text-align: left;">
<span style="font-family: "arial" , "helvetica" , sans-serif;"><br /></span></div>
<div style="text-align: center;">
<span style="font-family: "arial" , "helvetica" , sans-serif;">Buku Tulisan Coach</span></div>
<div style="text-align: left;">
<span style="font-family: "arial" , "helvetica" , sans-serif;"><br /></span></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhCYWVcv2eboKCNdrCe8PzXduntrCcvz4gH0JvhR797VC8KwUKkYNb407SFMsYxtimmFi6_JaLhez8Rr9R1bhTjRnqnumku89Q62OYZByouJlt1t4gspMixNRPS9k27IXzeQzHU6UhKSEo/s1600/Cover_Tip_Sihat_ke_Tanah_Suci_Outline-320x480-240x363.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="362" data-original-width="240" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhCYWVcv2eboKCNdrCe8PzXduntrCcvz4gH0JvhR797VC8KwUKkYNb407SFMsYxtimmFi6_JaLhez8Rr9R1bhTjRnqnumku89Q62OYZByouJlt1t4gspMixNRPS9k27IXzeQzHU6UhKSEo/s400/Cover_Tip_Sihat_ke_Tanah_Suci_Outline-320x480-240x363.jpg" width="265" /></a><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj8cbGEW_u6SmbILiW7B3cQyMDKJlOhRsGj8Z7TlOnUrqXpNVzwiOj6EpfN9H9n2Y55fl9U_mU72-K3EbE-2MFxzz0d5D8URjpdEPnskObq4fpIaFEy-Cy4_wDgr5lx6WPEoqNn2R4pyuM/s1600/MukaDepanBuku.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="200" data-original-width="133" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj8cbGEW_u6SmbILiW7B3cQyMDKJlOhRsGj8Z7TlOnUrqXpNVzwiOj6EpfN9H9n2Y55fl9U_mU72-K3EbE-2MFxzz0d5D8URjpdEPnskObq4fpIaFEy-Cy4_wDgr5lx6WPEoqNn2R4pyuM/s400/MukaDepanBuku.jpg" width="266" /></a></div>
<div class="separator" style="clear: both; text-align: center;">
<br /></div>
<div style="text-align: left;">
<span style="font-family: "arial" , "helvetica" , sans-serif;"><br /></span></div>
<div style="text-align: left;">
<span style="font-family: "arial" , "helvetica" , sans-serif;"><br /></span></div>
<div style="text-align: center;">
<span style="font-family: "arial" , "helvetica" , sans-serif;"><b>FTB ONLINE - 'ASKAR RAMAI' NO PROBLEM</b></span></div>
<div style="text-align: left;">
<span style="font-family: "arial" , "helvetica" , sans-serif;"><b><br /></b></span></div>
<div style="text-align: justify;">
<span style="font-family: "arial" , "helvetica" , sans-serif;">Askar atau anak ramai memang menyukarkankan pergerakan. Ditambah mengharap ehsan suami menjaga anak-anak maka semakin bertambah debarannya. Buatnya suami <i>ko </i>kena <i>overtime</i>, kan dah terlepas latihan, rugi!. </span><span style="font-family: "arial" , "helvetica" , sans-serif;">Macam </span><i style="font-family: Arial, Helvetica, sans-serif;">sis..</i><span style="font-family: "arial" , "helvetica" , sans-serif;">tak ada masalah, <i>sis </i>bujang. Tapi bila tengok rakan-rakan yang dah beranak pinak <i>sis </i>boleh faham perasaan diorang. Keluar rumah jam 8.00 malam dan balik jam 10.00 mlm setiap 3 kali seminggu memang menyukarkan. Kang suami makan dengan </span><i style="font-family: Arial, Helvetica, sans-serif;">maid </i><span style="font-family: "arial" , "helvetica" , sans-serif;">kang baru <i>ko </i>tahu langit tu tak selalu cerah. Jadi FTB Online memang memudahkan. </span></div>
<div style="text-align: justify;">
<span style="font-family: "arial" , "helvetica" , sans-serif;"><br /></span></div>
<div style="text-align: justify;">
<span style="font-family: "arial" , "helvetica" , sans-serif;"><br /></span></div>
<div style="text-align: center;">
<span style="font-family: "arial" , "helvetica" , sans-serif;"><b>FTB ONLINE - LEBIH DEKAT</b></span></div>
<div style="text-align: left;">
<br /></div>
<div style="text-align: justify;">
<span style="font-family: "arial" , "helvetica" , sans-serif;">Mulanya <i>sis </i>ingat jenis program yang tak nampak muka ni (online) tentu coach sukar nak <i>monitor. </i>Rupanya <i>sis </i>silap!. Dengan kaedah online ini rasa macam training berhadap-hadapan dengan coach. Setiap kali selesai training dirumah <i>sis </i>kena hantar <i>homework dengan </i>format yang di sediakan <i>coach. </i> </span></div>
<div style="text-align: justify;">
<span style="font-family: "arial" , "helvetica" , sans-serif;"><br /></span></div>
<div style="text-align: justify;">
<span style="font-family: "arial" , "helvetica" , sans-serif;"><br /></span></div>
<div style="text-align: center;">
<span style="font-family: "arial" , "helvetica" , sans-serif;">Format Video</span></div>
<div style="text-align: center;">
<span style="font-family: "arial" , "helvetica" , sans-serif;"><br /></span></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjVVw0EdjTaujFGfEK7AWkRQqhTw0oWJD4OSdwmBgcLMROG6pryL_VIP7O9vQQWJpcQSOfkcahwXKg_rc-RiLIdb2lL4RU_mxqZcL7PmmtRQuzjeWFgkjrxoVtDmZf4wndxwBsEBArwh88/s1600/Foto+Ulasan+Senaman+4.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1080" data-original-width="896" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjVVw0EdjTaujFGfEK7AWkRQqhTw0oWJD4OSdwmBgcLMROG6pryL_VIP7O9vQQWJpcQSOfkcahwXKg_rc-RiLIdb2lL4RU_mxqZcL7PmmtRQuzjeWFgkjrxoVtDmZf4wndxwBsEBArwh88/s320/Foto+Ulasan+Senaman+4.png" width="265" /></a><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj-0MDkLkuA0_WKVJ6gjcFIcRx36cS_GDiF11Q0rsfymCxXAjkxCxuFxssNVXL0rTc-xwS75FypuQQOXoCtedMeTVoZZ-pvBCXaYYrq6bXOGpfyH1OX3nePVAOKcnoti1ithEF_8qHcUCE/s1600/Foto+Ulasan+Senaman+2.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1080" data-original-width="976" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj-0MDkLkuA0_WKVJ6gjcFIcRx36cS_GDiF11Q0rsfymCxXAjkxCxuFxssNVXL0rTc-xwS75FypuQQOXoCtedMeTVoZZ-pvBCXaYYrq6bXOGpfyH1OX3nePVAOKcnoti1ithEF_8qHcUCE/s320/Foto+Ulasan+Senaman+2.png" width="289" /></a></div>
<div class="separator" style="clear: both; text-align: center;">
<br /></div>
<div class="separator" style="clear: both; text-align: center;">
<br /></div>
<div class="separator" style="clear: both; text-align: center;">
<span style="font-family: "arial" , "helvetica" , sans-serif;">Format Penulisan </span></div>
<div class="separator" style="clear: both; text-align: center;">
<br /></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgcc4X_ISjSdhlwLqRKcDjmu0SyM7ejChcllKxApTejz1wrEfbXTxwm5KpP1aCFf_WD5cqsNqZqID2tC7RbxOFA10qEm_GvDCeDxm_4jR2rBQNLjFTvQXUzcsbJXHpof_vXjQizE8-ks5w/s1600/Foto+Ulasan+Senaman+3.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="675" data-original-width="1023" height="262" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgcc4X_ISjSdhlwLqRKcDjmu0SyM7ejChcllKxApTejz1wrEfbXTxwm5KpP1aCFf_WD5cqsNqZqID2tC7RbxOFA10qEm_GvDCeDxm_4jR2rBQNLjFTvQXUzcsbJXHpof_vXjQizE8-ks5w/s400/Foto+Ulasan+Senaman+3.png" width="400" /></a></div>
<div class="separator" style="clear: both; text-align: center;">
<br /></div>
<div style="text-align: justify;">
<br /></div>
<div style="text-align: justify;">
<span style="font-family: "arial" , "helvetica" , sans-serif;"><br /></span></div>
<div style="text-align: justify;">
<span style="font-family: "arial" , "helvetica" , sans-serif;">Kalau diet pula rasa macam masa makan coach ada <i>je</i> di depan. Tengah perati <i>sis </i>makan apa. Apa tidaknya </span><span style="font-family: "arial" , "helvetica" , sans-serif;">setiap hari </span><i style="font-family: Arial, Helvetica, sans-serif;">sis </i><span style="font-family: "arial" , "helvetica" , sans-serif;">kena hantar diet. cuba </span><i style="font-family: Arial, Helvetica, sans-serif;">ko </i><span style="font-family: "arial" , "helvetica" , sans-serif;">bayangkan kalau 2 bulan program, tak ke 3 foto x 60 hari. Total foto yang </span><i style="font-family: Arial, Helvetica, sans-serif;">sis </i><span style="font-family: "arial" , "helvetica" , sans-serif;">kena hantar minima 120 foto. Fuh! Tang nak snap foto dan hantar melalui whatapps tu tak susah. Yang susahnya setiap makan akan diulas rapi oleh coach. Hehe... susah nak tipu coach!...hehe bagus sebenarnya. gud-gud <i>coach. </i> </span></div>
<div style="text-align: justify;">
<span style="font-family: "arial" , "helvetica" , sans-serif;"><br /></span></div>
<div style="text-align: justify;">
<span style="font-family: "arial" , "helvetica" , sans-serif;"><br /></span></div>
<div style="text-align: center;">
<span style="font-family: "arial" , "helvetica" , sans-serif;">Format Pemantauan Diet </span></div>
<div style="text-align: center;">
<br /></div>
<div style="text-align: center;">
<span style="font-family: "arial" , "helvetica" , sans-serif;"><br /></span></div>
<div style="text-align: justify;">
<span style="font-family: "arial" , "helvetica" , sans-serif;"><br /></span></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj3r5WeKWgQfJ0I2NgPFGwMujEdBL9rgEZdinLrEb4gs4MOviL5HM0MhMvu69O9Pc0VEftgxFZAsrnxsg_RjzW-9raGzctpNhEJYp3cPI00e_w9TqHCPa_kbGwdIX-kVdFTIyF5I_jWVag/s1600/Foto+Diet+M1+3+.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1080" data-original-width="675" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj3r5WeKWgQfJ0I2NgPFGwMujEdBL9rgEZdinLrEb4gs4MOviL5HM0MhMvu69O9Pc0VEftgxFZAsrnxsg_RjzW-9raGzctpNhEJYp3cPI00e_w9TqHCPa_kbGwdIX-kVdFTIyF5I_jWVag/s400/Foto+Diet+M1+3+.png" width="250" /></a><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhXa74vap3fCEid9_zi0ZG6KxaM1EzAMOby2EmDPITqydfl7vqDwW1JxxdkD8Wpul-U-jWS4qn9yDRFL25kpuxniVKaHmw3eoH3N5mXb9bDXCWwMeYRiK-4ylQWJMTANI13dGakvKCx7SA/s1600/Foto+Diet+M1+4+.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1050" data-original-width="800" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhXa74vap3fCEid9_zi0ZG6KxaM1EzAMOby2EmDPITqydfl7vqDwW1JxxdkD8Wpul-U-jWS4qn9yDRFL25kpuxniVKaHmw3eoH3N5mXb9bDXCWwMeYRiK-4ylQWJMTANI13dGakvKCx7SA/s400/Foto+Diet+M1+4+.png" width="303" /></a></div>
<div style="text-align: justify;">
<span style="font-family: "arial" , "helvetica" , sans-serif;"><br /></span></div>
<div style="text-align: justify;">
<br /></div>
<div style="text-align: center;">
<span style="font-family: "arial" , "helvetica" , sans-serif;"> <b>FTB ONLINE - LENGKAP <i>DOWH!</i></b></span></div>
<div style="text-align: left;">
<br /></div>
<div style="text-align: justify;">
<span style="font-family: "arial" , "helvetica" , sans-serif;"><i>Sis </i>dah banyak <i>join </i>program online sebab tu memula <i>sis </i>tak percaya dengan FTB Online ni. Tapi </span><span style="font-family: "arial" , "helvetica" , sans-serif;">setelah <i>sis </i>turun 10.8 kg dalam 6 minggu <i>sis </i>memang <i>rekemen korang</i></span><span style="font-family: "arial" , "helvetica" , sans-serif;"><i> </i>FTB Online is the best!. Superb!. </span><span style="font-family: "arial" , "helvetica" , sans-serif;">Awalnya </span><i style="font-family: Arial, Helvetica, sans-serif;">sis </i><span style="font-family: "arial" , "helvetica" , sans-serif;">ingat FTB Online sama macam program kurus online yang lain. Masuk </span><i style="font-family: Arial, Helvetica, sans-serif;">whataps groups, share diet </i><span style="font-family: "arial" , "helvetica" , sans-serif;">bla..bla..bla.. itu </span><i style="font-family: Arial, Helvetica, sans-serif;">aje</i><span style="font-family: "arial" , "helvetica" , sans-serif;">.. Selain lengkap bermodul, FTB Online siap ada FB Live ok!. </span></div>
<div style="text-align: justify;">
<span style="font-family: "arial" , "helvetica" , sans-serif;"><br /></span></div>
<div style="text-align: justify;">
<span style="font-family: "arial" , "helvetica" , sans-serif;"><br /></span></div>
<div style="text-align: center;">
<span style="font-family: "arial" , "helvetica" , sans-serif;">Fb Live Bersama Coach Sufian </span></div>
<div style="text-align: center;">
<span style="font-family: "arial" , "helvetica" , sans-serif;"><br /></span></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgZDeRgRM020W6WZdnlR7sghnFMzvJWZKteND9FPZXvyPCBIQttDxiACxyjW0wHZsggV9n7Jzsq_o9ZMjmNdk1Yifi125aaa5jkMkS3qyY2YdSWpH9cftWlLB5GNI8eUwV6_GQdn8VmC9A/s1600/Foto+FB+Live+FTBOL.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="806" data-original-width="1600" height="201" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgZDeRgRM020W6WZdnlR7sghnFMzvJWZKteND9FPZXvyPCBIQttDxiACxyjW0wHZsggV9n7Jzsq_o9ZMjmNdk1Yifi125aaa5jkMkS3qyY2YdSWpH9cftWlLB5GNI8eUwV6_GQdn8VmC9A/s400/Foto+FB+Live+FTBOL.png" width="400" /></a></div>
<div style="text-align: justify;">
<span style="font-family: "arial" , "helvetica" , sans-serif;"><br /></span></div>
<div style="text-align: justify;">
<br /></div>
<div style="text-align: justify;">
<span style="font-family: "arial" , "helvetica" , sans-serif;">Setiap seminggu 1x coach akan bersiaran. Macam perhimpunan sekolah...Coach akan ulasan isu-isu diet dan senaman pada minggu lepas. Dalam masa 1 jam bersiaran itu juga, coach akan beritahu apa yang kena dibuat apa yang kena dimakan untuk minggu berikutnya. </span><i style="font-family: Arial, Helvetica, sans-serif;">trust me, you are not alone. </i></div>
<div style="text-align: justify;">
<i style="font-family: Arial, Helvetica, sans-serif;"><br /></i></div>
<div style="text-align: justify;">
<i style="font-family: Arial, Helvetica, sans-serif;"><br /></i></div>
<div style="text-align: center;">
<span style="font-family: "arial" , "helvetica" , sans-serif;">UNTUK MENYERTAI </span></div>
<div style="text-align: center;">
<span style="font-family: "arial" , "helvetica" , sans-serif;">FTB ONLINE JULAI 2020</span></div>
<div style="text-align: center;">
<span style="font-family: "arial" , "helvetica" , sans-serif;">KLIK FOTO DIBAWAH INI</span></div>
<div style="text-align: justify;">
<i style="font-family: Arial, Helvetica, sans-serif;"><br /></i></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="http://shorturl.at/aCHO3"><img border="0" data-original-height="900" data-original-width="1600" height="225" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiWd30aYFS1Ww15oDwYBMBz50kL3R72kp57glq4oJ5TjSnA8PhklFHJwzdW1QKBnB86_6u0ie246ED_3A2IijdpD43i_BfT-4mNye4Vo2rIlQKUacCPnDuhezmLfstOnVK-GRnMqWsLPEo/s400/Foto+1.png" width="400" /></a></div>
<div style="text-align: justify;">
<i style="font-family: Arial, Helvetica, sans-serif;"><br /></i></div>
<div style="text-align: center;">
<span style="font-family: "arial" , "helvetica" , sans-serif;"><b>PERTANYAAN WHATAPS COACH DI <span style="color: red;">01135774825</span></b></span><br />
<span style="font-family: "arial" , "helvetica" , sans-serif;"><b>TERHAD KEPADA 20 PESERTA TERAWAL</b></span></div>
<div style="text-align: justify;">
<br /></div>
<div style="text-align: justify;">
<br />
<span style="font-family: "arial" , "helvetica" , sans-serif;">Tinggal 2 minggu lagi akan tamat program FTB Online. Doakan <i>sis </i>dapat turun lagi 3-4 kilo ok :). </span><span style="font-family: "arial" , "helvetica" , sans-serif;">Tentang disiplin c</span><i style="font-family: Arial, Helvetica, sans-serif;">oach </i><span style="font-family: "arial" , "helvetica" , sans-serif;">jangan risau. Saranan diet dan senaman </span><i style="font-family: Arial, Helvetica, sans-serif;">coach sis </i><span style="font-family: "arial" , "helvetica" , sans-serif;">ikut 100%. .</span><br />
<span style="font-family: "arial" , "helvetica" , sans-serif;"><br /></span>
<span style="font-family: "arial" , "helvetica" , sans-serif;">Psst. Coach! Bulan Julai </span><i style="font-family: Arial, Helvetica, sans-serif;">sis join </i><span style="font-family: "arial" , "helvetica" , sans-serif;">lagi ya. best!. </span><br />
<br /></div>
<div style="text-align: justify;">
<br /></div>
<div style="text-align: justify;">
<span style="font-family: "arial" , "helvetica" , sans-serif;"><br /></span></div>
<div style="text-align: justify;">
<span style="font-family: "arial" , "helvetica" , sans-serif;"><br /></span></div>
<div style="text-align: left;">
<br /></div>
<div style="text-align: left;">
<br /></div>
<div style="text-align: center;">
<br /></div>
<br />
<br />sufianhttp://www.blogger.com/profile/12114539649500644920noreply@blogger.com0Putrajaya, Malaysia2.926361 101.6964452.7994975 101.5350835 3.0532245 101.8578065tag:blogger.com,1999:blog-5973444588848495865.post-65402978263546862392020-01-24T16:41:00.002-08:002020-05-09T00:02:48.254-07:00SEDERHANA DAN LAMA BUKAN LAJU DAN SINGKAT<div class="MsoNormal" style="line-height: normal; margin-bottom: 0.0001pt; text-align: justify;">
<span style="font-family: "arial" , sans-serif; font-size: 12pt;"><br /></span>
<span style="font-family: "arial" , sans-serif; font-size: 12pt;"><br /></span>
<span style="font-family: "arial" , sans-serif; font-size: 12pt;">Bukan intensiti tinggi atau laju yang diperlukan untuk kurus sebaliknya sederhana dan lama. Betulkah? </span><br />
<br />
<br />
<div style="text-align: center;">
<span style="font-family: Arial, Helvetica, sans-serif;">KURUS SECARA ONLINE SEKARANG</span></div>
<div style="text-align: center;">
<span style="font-family: Arial, Helvetica, sans-serif;">KLIK SEKARANG</span><br />
<br /></div>
<div class="separator" style="clear: both; text-align: center;">
<iframe allowfullscreen="" class="YOUTUBE-iframe-video" data-thumbnail-src="https://i.ytimg.com/vi/CB3YtDKI_xQ/0.jpg" frameborder="0" height="266" src="https://www.youtube.com/embed/CB3YtDKI_xQ?feature=player_embedded" width="320"></iframe></div>
<br />
<a name='more'></a><div style="text-align: center;">
<b style="font-size: x-large;"><span style="font-family: "arial" , sans-serif; font-size: 12pt;"><br /></span></b></div>
<div style="text-align: center;">
<b style="font-size: x-large;"><span style="font-family: "arial" , sans-serif; font-size: 12pt;">SEDERHANA VS LAJU </span></b></div>
<div style="text-align: center;">
<b style="font-size: x-large;"><span style="font-family: "arial" , sans-serif; font-size: 12pt;"><br /></span></b></div>
<br />
<span style="font-family: "arial" , sans-serif; font-size: 12pt;">Kenal Oprah Winfrey? Beliau adalah contoh tepat apa yang saya maksudkan. </span><span style="font-family: "arial" , sans-serif; font-size: 16px;">Melalui rujukan saya di http://www.oprah.com/omagazine/Oprah-Gets-Fit-Her-Workout-Routine, ternyata rutin utama Oprah dalam seminggu pada sebelah pagi adalah melakukan aktiviti </span><b style="font-family: arial, sans-serif; font-size: 16px;">aerobic selama 45 minit </b><span style="font-family: "arial" , sans-serif; font-size: 16px;">iaitu beliau menggabungkan 2 daripada aktiviti ini (1) Power Walk, (2) Joging, (3) Elliptical exercise (Cross Trainer), (4)Stair - stepping (naik tangga atau stepper) atau (5) Rowing. Pada sebelah petangnya beliau </span><b style="font-family: arial, sans-serif; font-size: 16px;">kembali mengulangi dengan 20 minit</b></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: 0.0001pt; text-align: justify;">
<br /></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: 0.0001pt; text-align: justify;">
<br /></div>
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="http://starschanges.com/wp-content/uploads/2015/04/oprah-winfrey-.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="400" src="https://starschanges.com/wp-content/uploads/2015/04/oprah-winfrey-.jpg" width="317" /></a></td></tr>
<tr><td class="tr-caption"><span style="font-size: small;">Foto perubahan fizikal Oprah </span><br />
<div style="font-size: 12.8px;">
<br /></div>
</td></tr>
</tbody></table>
<div class="MsoNormal" style="line-height: normal; margin-bottom: 0.0001pt; text-align: justify;">
<div style="text-align: center;">
<span style="font-family: "arial" , sans-serif; font-size: 12pt;"><b><br /></b></span></div>
</div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: 0.0001pt; text-align: justify;">
<div style="text-align: center;">
<span style="font-size: large;"><b><span style="font-family: "arial" , sans-serif;">DISEBALIK SEDERHANA DAN LAMA</span></b><span style="font-family: "times new roman" , serif;"><o:p></o:p></span></span></div>
</div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: 0.0001pt; text-align: justify;">
<span style="font-family: "arial" , "helvetica" , sans-serif;"><br /></span></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: 0.0001pt; text-align: justify;">
<span style="font-family: "arial" , "helvetica" , sans-serif; font-size: 12pt;">Aktiviti power walk dan joging akan menyebabkan jantung berdenyut sekitar 60-75% daripada MHR. Pada kadar denyutan ini, hormon Norephinephrine akan dirembeskan bagi mengekalkan </span><b style="font-family: Arial, Helvetica, sans-serif; font-size: 12pt;">pengecutan saluran darah</b><span style="font-family: "arial" , "helvetica" , sans-serif; font-size: 12pt;"> supaya tekanan darah dan aliran darah kekal aktif. Apabila aktiviti power walk dan joging ini dilanjutkan melebihi 30 minit, proses penguraian lemak atau lipolysis akan dirangsang dengan banyak!. </span><br />
<div style="text-align: center;">
<br /></div>
</div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: 0.0001pt; text-align: justify;">
<br /></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: 0.0001pt; text-align: justify;">
<div style="text-align: center;">
<b><span style="font-family: "arial" , sans-serif; font-size: large;">LAMA, TU YANG SUSAH TU</span></b></div>
</div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: 0.0001pt; text-align: justify;">
<br /></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: 0.0001pt; text-align: justify;">
<span style="font-family: "arial" , sans-serif; font-size: 12pt;">Lama memang satu isu. Oprah bolehlah sebab penampilannya adalah 'periuk nasinya'. Tidak!, itu pernyataan yang salah. Tahukah anda dengan menyusun senaman dengan betul ia akan menjadi mudah. Yang lama menjadi sekejap lalu nanti akan terpacullah dari mulut anda nanti "Eh dah habis dah....". </span><span style="font-family: "arial" , sans-serif; font-size: 12pt;">Senaman dengan teknik KOMBINASI diantara aktiviti kardio dan bebanan boleh 'mencabut' perasaan lama, sukar , seksa dari minda anda. Ini kerana elemen kepelbaigan dalam teknik kombinasi ini telah memendekkan masa bagi setiap aktiviti. </span><br />
<span style="font-family: "arial" , sans-serif; font-size: 12pt;"><br /></span>
<br />
<div style="text-align: center;">
<span style="font-family: "arial" , "helvetica" , sans-serif;">KURUS CEPAT & </span></div>
<div style="text-align: center;">
<span style="font-family: "arial" , "helvetica" , sans-serif;">BELAJAR TEKNIK KOMBINASI </span></div>
<div style="text-align: center;">
<span style="font-family: "arial" , "helvetica" , sans-serif;">DI FTB ONLINE SEKARANG</span></div>
<span style="font-family: "arial" , sans-serif; font-size: 12pt;"></span><br />
<div style="text-align: center;">
<span style="font-family: "arial" , "helvetica" , sans-serif;">KLIK FOTO DIBAWAH </span></div>
<div style="text-align: center;">
<span style="font-family: "arial" , "helvetica" , sans-serif;"><br /></span></div>
</div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: 0.0001pt; text-align: justify;">
<div class="separator" style="clear: both; text-align: center;">
<a href="https://sportfitnhealth.blogspot.com/p/follow-beat-online.html"><img border="0" data-original-height="900" data-original-width="1600" height="225" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiWd30aYFS1Ww15oDwYBMBz50kL3R72kp57glq4oJ5TjSnA8PhklFHJwzdW1QKBnB86_6u0ie246ED_3A2IijdpD43i_BfT-4mNye4Vo2rIlQKUacCPnDuhezmLfstOnVK-GRnMqWsLPEo/s400/Foto+1.png" width="400" /></a></div>
<br /></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: 0.0001pt; text-align: justify;">
<br />
<span style="font-family: "arial" , sans-serif; font-size: 12pt;">Perhatikan semula perenggan diatas. bukankah Oprah menggabungkan 5 aktiviti pada sesi senamannya? Itulah maksud kombinasi yang menyebabkan perasaan terlalu lama hilang. Kalau bersenam dihdapan TV itupun satu strategi terbaik juga. </span><br />
<b style="text-align: center;"><span style="font-family: "arial" , sans-serif; font-size: large;"><br /></span></b>
<br />
<div style="text-align: center;">
<b><span style="font-family: "arial" , sans-serif; font-size: large;">LAJU, SINGKAT BAHAYA?</span></b></div>
<div style="text-align: center;">
<b><span style="font-family: "arial" , sans-serif; font-size: large;"><br /></span></b></div>
<div style="text-align: justify;">
<span style="font-family: "arial" , sans-serif;">Ukur baju dibadan sendiri. Itu kekuncinya. Jika anda obes, coach sarankan pilih pergerakan sederhana bukan laju. Jika laju, kecenderungan mendapat kecederaan itu tinggi. Perasan tak mengapa mereka yang obes selalu mengadu sakit lutut, tumit, pergelangaan kaki dan betis. Sebabnya apabila bersenam dengan laju (intensiti tinggi), bahagian tubuh yang dinyatakan tadi menerima tekanan tinggi disebabkan 2 pengaruh iaitu load (beban tubuh) dan kesilapan teknik (cara bersenam). </span><span style="font-family: "arial" , sans-serif;">Maka pilihlah sederhana dan untuk mendapat kesan, lamakan senaman.</span></div>
<div style="text-align: justify;">
<br /></div>
<div style="text-align: justify;">
<br /></div>
<div style="text-align: center;">
<b><span style="font-family: "arial" , sans-serif; font-size: large;"><br /></span></b></div>
</div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: 0.0001pt; text-align: justify;">
<span style="font-family: "arial" , sans-serif; font-size: 12pt;">Rujukan :</span><span style="font-family: "times new roman" , serif; font-size: 12pt;"><o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: 0.0001pt; text-align: justify;">
<br /></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: 0.0001pt; text-align: justify;">
<span style="font-family: "arial" , sans-serif; font-size: 12pt;">1. Gastin, P.B. (2001). Energy system interaction and relative contribution during maximal exercise; Sport Medicine, 31, 725-741.</span><span style="font-family: "times new roman" , serif; font-size: 12pt;"><o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: 0.0001pt; text-align: justify;">
<br /></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: 0.0001pt; text-align: justify;">
<span style="font-family: "arial" , sans-serif; font-size: 12pt;">2. <a href="https://www.drugs.com/medical-answers/norepinephrine-epinephrine-difference-3132946/"><span style="color: blue;">https://www.drugs.com/medical-answers/norepinephrine-epinephrine-difference-3132946/</span></a></span><span style="font-family: "times new roman" , serif; font-size: 12pt;"><o:p></o:p></span></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: 0.0001pt; text-align: justify;">
<br /></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: 0.0001pt; text-align: justify;">
<br /></div>
<div>
<br /></div>
sufianhttp://www.blogger.com/profile/12114539649500644920noreply@blogger.com0Putrajaya, Malaysia2.926361 101.6964452.7994975 101.5350835 3.0532245 101.8578065tag:blogger.com,1999:blog-5973444588848495865.post-45382793273353232572019-09-01T07:08:00.000-07:002019-09-02T02:11:55.184-07:00SAKIT BELAKANG! PULIHKAN DENGAN RUKU'<h3 style="text-align: center;">
<span style="font-family: "arial" , "helvetica" , sans-serif;"><br /></span></h3>
<h3 style="text-align: center;">
<span style="font-family: "arial" , "helvetica" , sans-serif;">PENGENALAN</span></h3>
<div>
<h3 style="text-align: center;">
</h3>
<div style="text-align: justify;">
<div style="text-align: justify;">
<span style="font-family: "arial" , "helvetica" , sans-serif;">Sakit belakang adalah kesakitan yang melibatkan otot-otot di sekitar tulang belakang sama ada di tulang <b>Cervicle, Thoracic, Lumbar</b>, <b>Sacrum </b>dan <b>Coccyx.</b> Daripada 5 segmen tulang belakang ini, <b style="background-color: white;">Lumbar adalah kawasan paling tinggi berdepan risiko kecederaan</b>. </span><span style="font-family: "arial" , "helvetica" , sans-serif;">Lumbar menjadi tumpuan sakit belakang kerana posisi dan fungsi ototnya. </span></div>
<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEitJoL4IWeZBZxjz081jWE2tgUItBaictDLESnRewAN6ukMvfmtHU93JZXICsiWvJlgmoY-qllhdzEgHVXeZ8TTTSnvCXCMe0Z8i4SrUyqNcSuy2Y0Q1qls2FKl00zib9qkmcTWvF30tjg/s1600/Lumbar+Spine.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="307" data-original-width="164" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEitJoL4IWeZBZxjz081jWE2tgUItBaictDLESnRewAN6ukMvfmtHU93JZXICsiWvJlgmoY-qllhdzEgHVXeZ8TTTSnvCXCMe0Z8i4SrUyqNcSuy2Y0Q1qls2FKl00zib9qkmcTWvF30tjg/s400/Lumbar+Spine.jpg" width="213" /></a></div>
<div class="separator" style="clear: both; text-align: center;">
<span style="font-size: x-small;">Sumber rujukan : </span></div>
<div class="separator" style="clear: both; text-align: center;">
<span style="font-size: x-small;"><a href="https://www.bsuh.nhs.uk/wp-content/uploads/sites/5/2016/09/Lumbar-spine-surgery.pdf">https://www.bsuh.nhs.uk/wp-content/uploads/sites/5/2016/09/Lumbar-spine-surgery.pdf</a></span></div>
<div class="separator" style="clear: both; text-align: center;">
<br /></div>
<br />
<br />
<span style="font-family: "arial" , "helvetica" , sans-serif;">Lumbar merupakan </span><span style="font-family: "arial" , "helvetica" , sans-serif;">lokasi <b>Centre of Gravity </b></span><span style="font-family: "arial" , "helvetica" , sans-serif;">yang sentiasa menerima bebanan tinggi terutama ketika <b>membongkokkan badan</b>. Semasa membongkok, pusat titik bebanan akan bergerak menjauhi centre of gravity.<i> </i>Apabila postur membongkok dilakukan berulang-ulang atau ketika otot lemah atau ketika bebanan tinggi (obes), otot </span><b style="font-family: arial, helvetica, sans-serif;">Erector Spine, Multifidus, Quadratus Lumborus</b><span style="font-family: "arial" , "helvetica" , sans-serif;"> yang berada di sekeliling Lumbar </span><span style="font-family: "arial" , "helvetica" , sans-serif;">akan mengalami kecederaan. </span><br />
<span style="font-family: "arial" , "helvetica" , sans-serif;"><br /></span>
<span style="font-family: "arial" , "helvetica" , sans-serif;"><br /></span>
<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhbbv19Hay9x_yk9NycxN2b8fT0QPONHtD24H5IhpRhTIMUJ7zDypMsQM-ZrNBaPU_Gg8R4G0Mnthf2nwF9rTwNxDAI1FW_c1Xq97nxTGSa7Bo7NGgFYR3kOp3d4YLvnOCjHP8Ksx-EnnY/s1600/Foto+Erector+Spine.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="722" data-original-width="670" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhbbv19Hay9x_yk9NycxN2b8fT0QPONHtD24H5IhpRhTIMUJ7zDypMsQM-ZrNBaPU_Gg8R4G0Mnthf2nwF9rTwNxDAI1FW_c1Xq97nxTGSa7Bo7NGgFYR3kOp3d4YLvnOCjHP8Ksx-EnnY/s400/Foto+Erector+Spine.jpg" width="370" /></a></div>
<div class="separator" style="clear: both; text-align: center;">
<br /></div>
<div class="separator" style="clear: both; text-align: center;">
Sumber foto : <a href="https://chape.fitness/the-erector-spinae/">https://chape.fitness/the-erector-spinae/</a></div>
<span style="font-family: "arial" , "helvetica" , sans-serif;"><br /></span>
<br />
<div style="text-align: center;">
<span style="font-family: "arial" , "helvetica" , sans-serif;"><br /></span></div>
<h3 style="text-align: center;">
<span style="font-family: "arial" , "helvetica" , sans-serif;">SIAPA YANG BERISIKO?</span></h3>
<span style="font-family: "arial" , "helvetica" , sans-serif;"><br /></span>
<span style="font-family: "arial" , "helvetica" , sans-serif;">Bagi mereka yang tidak aktif dan hanya fokus bekerja, <b>jangkamasa</b> dan <b>berat badan </b>adalah pencetus utama masalah sakit belakang ini. Mereka-mereka ini sering datang dari kumpulan penjawat awam, pegawai IT (programmer), pemandu, pekerja industri (bekerja duduk) dan sebagainya.</span><br />
<span style="font-family: "arial" , "helvetica" , sans-serif;"><br /></span>
<span style="font-family: "arial" , "helvetica" , sans-serif;"><br /></span>
<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhMshHsq3NLA9ooa80-5xYc_RfoJRtW2W-BZMeJIutJ9T0i0OhLtDbTcE4P6yljaVZ9B4vzRR8PtllYh-cG861PbkZW8HseIua3-AMzaNbm11LQLkrbhrBytZTaf-lrpicKFyK7uZLxH7Y/s1600/Foto+Businessman-with-back-pain.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1169" data-original-width="1600" height="291" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhMshHsq3NLA9ooa80-5xYc_RfoJRtW2W-BZMeJIutJ9T0i0OhLtDbTcE4P6yljaVZ9B4vzRR8PtllYh-cG861PbkZW8HseIua3-AMzaNbm11LQLkrbhrBytZTaf-lrpicKFyK7uZLxH7Y/s400/Foto+Businessman-with-back-pain.jpg" width="400" /></a></div>
<div class="separator" style="clear: both; text-align: center;">
<br /></div>
<div class="separator" style="clear: both; text-align: center;">
<span style="font-size: x-small;">Sumber foto : </span></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://safetylineloneworker.com/blog/workplace-hazards-series-ergonomics/"><span style="font-size: x-small;">https://safetylineloneworker.com/blog/workplace-hazards-series-ergonomics/</span></a></div>
<span style="font-family: "arial" , "helvetica" , sans-serif;"><br /></span>
<span style="font-family: "arial" , "helvetica" , sans-serif;"><br /></span>
<span style="font-family: "arial" , "helvetica" , sans-serif;">Bagi golongan aktif pula, sakit belakang disumbangkan oleh <b>ulangan pergerakan </b>(menunduk) yang banyak dan <b>pengabaian postur</b>. Kumpulan yang terdedah situasi ini pula datang dari sektor pekerjaan yang melibatkan kemahiran seperti jurutera, pegawai teknikal (Elektrikal), peladangan, peindustrian dan sebagainya. </span><span style="font-family: "arial" , "helvetica" , sans-serif;">Tidak kurang juga kepada mereka yang bersukan dan pernah mengalami jatuh terduduk. </span><br />
<span style="font-family: "arial" , "helvetica" , sans-serif;"><br /></span>
<span style="font-family: "arial" , "helvetica" , sans-serif;"><br /></span></div>
<div style="text-align: justify;">
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjI1zvL5xFgdZyoCDdFKOMoP99BjK_N9GONfbHA30JCFxjC16bjcb_DPf4zAcF_GEnTJ-N2VPuR_yYTd_qg8euQjvnN0xykhWrAfbHnEwDAlrW2rTLJPinjOd4ESxaB-xCLPpZoiBmdrio/s1600/Foto+Electrical-Trades-1000x594.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="594" data-original-width="1000" height="237" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjI1zvL5xFgdZyoCDdFKOMoP99BjK_N9GONfbHA30JCFxjC16bjcb_DPf4zAcF_GEnTJ-N2VPuR_yYTd_qg8euQjvnN0xykhWrAfbHnEwDAlrW2rTLJPinjOd4ESxaB-xCLPpZoiBmdrio/s400/Foto+Electrical-Trades-1000x594.png" width="400" /></a></div>
<span style="font-size: x-small;"><br /></span>
<br />
<div style="text-align: center;">
<span style="font-size: x-small;">Sumber foto : </span></div>
<div style="text-align: center;">
<span style="font-size: x-small;"><a href="https://www.nait.ca/coned/electrical-trades-courses">https://www.nait.ca/coned/electrical-trades-courses</a></span></div>
<div style="text-align: center;">
<br /></div>
<br />
<div style="text-align: center;">
<span style="font-family: "arial" , "helvetica" , sans-serif;"><br /></span></div>
<div style="text-align: center;">
<span style="font-family: "arial" , "helvetica" , sans-serif;"><br /></span></div>
<div style="text-align: center;">
<span style="font-family: "arial" , "helvetica" , sans-serif;"><b>TANDA ATAU SIMPTOM</b></span></div>
<div style="text-align: center;">
<span style="font-family: "arial" , "helvetica" , sans-serif;"><b><br /></b></span></div>
<br />
<span style="font-family: "arial" , "helvetica" , sans-serif;"><br /></span></div>
<div style="text-align: justify;">
<span style="font-family: "arial" , "helvetica" , sans-serif;">Sakit belakang di Lumbar boleh dikenal pasti dengan mudah terutama rasa <b>sakit muncul disaat membongkokkan tubuh</b> atau <b>menaikkan tubuh</b>. Amat sikit pesakit mengadu ketika berjalan dan ramai yang mengadu sengal dan kebas dikaki iaitu dari pinggul hingga tapak kaki ketika duduk. </span><br />
<span style="font-family: "arial" , "helvetica" , sans-serif;"><br /></span>
<br />
<h3 style="text-align: center;">
<span style="font-family: "arial" , "helvetica" , sans-serif;">Sakit belakang lazimnya menimbulkan </span></h3>
<h3 style="text-align: center;">
<span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="background-color: blue; color: white;">rasa sengal dan kebas</span> </span></h3>
<h3 style="text-align: center;">
<span style="font-family: "arial" , "helvetica" , sans-serif;">di seluruh kawasan kaki. </span></h3>
<span style="font-family: "arial" , "helvetica" , sans-serif;"><br /></span>
<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgrI4sJv0QmhkRPasgKE82QH4c7QxgJcABrl9j7ESPGn-tAekjV5r96TwPWEFTW2qff2qBemn0hjMIKVoh3PqwxX6LYTvCTtgcs6Rk1b70w_0I5utJnskWZBwh51zzR4SvCxzEUkeSU1bc/s1600/Foto+Sciatica+Nerve.jpeg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="704" data-original-width="1000" height="225" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgrI4sJv0QmhkRPasgKE82QH4c7QxgJcABrl9j7ESPGn-tAekjV5r96TwPWEFTW2qff2qBemn0hjMIKVoh3PqwxX6LYTvCTtgcs6Rk1b70w_0I5utJnskWZBwh51zzR4SvCxzEUkeSU1bc/s320/Foto+Sciatica+Nerve.jpeg" width="320" /></a></div>
<div class="separator" style="clear: both; text-align: center;">
<span style="font-size: x-small;">Sumber foto : </span></div>
<div class="separator" style="clear: both; text-align: center;">
<span style="font-size: x-small;"><a href="https://medium.com/@103cia/get-rid-of-sciatic-nerve-pain-with-this-c77972656b8">https://medium.com/@103cia/get-rid-of-sciatic-nerve-pain-with-this-c77972656b8</a></span></div>
<span style="font-family: "arial" , "helvetica" , sans-serif;"><br /></span>
<span style="font-family: "arial" , "helvetica" , sans-serif;"><br /></span>
<span style="font-family: "arial" , "helvetica" , sans-serif;"><br /></span>
<span style="font-family: "arial" , "helvetica" , sans-serif;">Bagi mengenal pasti dengan lebih tepat ujian seperti <b>Straight Leg Raising</b>, <b>Contralateral Straight Leg Raising </b>dan <b>Movement of Spine </b></span><span style="font-family: "arial" , "helvetica" , sans-serif;">hendaklah dilakukan. </span><span style="font-family: "arial" , "helvetica" , sans-serif;">Sebagai seorang Sport Massuer (tukang urut sukan), saya gemar menggunakan </span><b style="font-family: arial, helvetica, sans-serif;">kontraksi isometrik ketika ujian Straight Leg Raising</b><span style="font-family: "arial" , "helvetica" , sans-serif;">. Dengan cara ini, kesakitan lebih cepat dikesan pada sudut 40 darjah. </span><br />
<div class="separator" style="clear: both; text-align: center;">
<br /></div>
<h3 style="text-align: center;">
<span style="background-color: blue; color: white; font-family: "arial" , "helvetica" , sans-serif;">KLIK FOTO </span><span style="font-family: "arial" , "helvetica" , sans-serif;">LIHAT KES-KES </span><span style="font-family: "arial" , "helvetica" , sans-serif;">KECEDERAAN DAN RAWATAN</span></h3>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://sportfitnhealth.blogspot.com/p/sports-massage.html"><img border="0" data-original-height="667" data-original-width="861" height="306" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjY4rrmvnoTlmAep_8nJRQGNof_hreAsfUFh1AH7D4swxJZyZCl1IygP-M9UkFFBDpkEXfVVz9F8u4g0nzZxAQlmh_rt71ECG6028gDWiRiBykRdrdv6N-P_ShXadjMTfQ2R3-i-_UI3U4/s400/SportMassage_LihatKesPelanggan.png" width="400" /></a></div>
<div class="separator" style="clear: both; text-align: center;">
<br /></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEifANUKUe46bzQ-4c0QdYpp-DA2NuAZMhXenTyVn-wxZZGPz9UKt6BrE7VKv100-73j7iM9YEaEamwmIWQ67A7KjDGA_4Cr-oAnxUFtouHr7Nvq7HGrzSXDxdvc5gJ5qCJzo3NBIJsZlB0/s1600/Straight+Leg+Test.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1080" data-original-width="1375" height="313" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEifANUKUe46bzQ-4c0QdYpp-DA2NuAZMhXenTyVn-wxZZGPz9UKt6BrE7VKv100-73j7iM9YEaEamwmIWQ67A7KjDGA_4Cr-oAnxUFtouHr7Nvq7HGrzSXDxdvc5gJ5qCJzo3NBIJsZlB0/s400/Straight+Leg+Test.png" width="400" /></a></div>
<div class="separator" style="clear: both; text-align: center;">
<br /></div>
<div style="text-align: center;">
<span style="font-family: "arial" , "helvetica" , sans-serif; font-size: x-small;">Sumber rujukan : </span></div>
<div class="separator" style="clear: both; text-align: center;">
</div>
<div style="text-align: center;">
</div>
<br />
<div style="-webkit-text-stroke-width: 0px; color: black; font-family: "Times New Roman"; font-size: medium; font-style: normal; font-variant-caps: normal; font-variant-ligatures: normal; font-weight: 400; letter-spacing: normal; orphans: 2; text-align: center; text-decoration-color: initial; text-decoration-style: initial; text-indent: 0px; text-transform: none; white-space: normal; widows: 2; word-spacing: 0px;">
<div style="margin: 0px;">
<span style="font-family: "arial" , "helvetica" , sans-serif; font-size: x-small;">https://youtu.be/zfWKcTixM6E</span></div>
</div>
<div style="text-align: center;">
<br /></div>
</div>
<div style="text-align: justify;">
<span style="font-family: "arial" , "helvetica" , sans-serif;"><br /></span>
<span style="font-family: "arial" , "helvetica" , sans-serif;">Jika sudah terkena sakit belakang, anda dinasihatkan membuat pengesahan di </span><span style="font-family: "arial" , "helvetica" , sans-serif;">klinik atau hospital</span><span style="font-family: "arial" , "helvetica" , sans-serif;">. Dapatkan gambaran jelas melalui X-ray atau CT scan atau MRI. </span><span style="font-family: "arial" , "helvetica" , sans-serif;">Sebagai alternatif, boleh juga mendapatkan khidmat fizikal terapi seperti <b>Sport Massuer </b>dimana teknik <b>TOTAPS </b>akan digunakan. </span><span style="font-family: "arial" , "helvetica" , sans-serif;">Jika sakit belakang itu kronik dan sukar, S</span><span style="font-family: "arial" , "helvetica" , sans-serif;">port Massuer </span><span style="font-family: "arial" , "helvetica" , sans-serif;">yang berintegriti tinggi akan memberi nasihat supaya merujuk pegawai perubatan. </span><br />
<span style="font-family: "arial" , "helvetica" , sans-serif;"><br /></span>
<br />
<span style="font-family: "arial" , "helvetica" , sans-serif;"><br /></span>
<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgX5GzWtveZAj2QVBDLtfkhKB_XKflEN6Klq7_x5D6py57OHFQEgIuz86qxWqA8myoPVksk7AObSwaqLVYzMggwp1YCaZW2ZxqrNfj5G7m7P_M7zU61djNeZiyW325Xm4svRLa28f1tUec/s1600/Totaps.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="618" data-original-width="1100" height="223" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgX5GzWtveZAj2QVBDLtfkhKB_XKflEN6Klq7_x5D6py57OHFQEgIuz86qxWqA8myoPVksk7AObSwaqLVYzMggwp1YCaZW2ZxqrNfj5G7m7P_M7zU61djNeZiyW325Xm4svRLa28f1tUec/s400/Totaps.jpg" width="400" /></a></div>
<div class="separator" style="clear: both; text-align: center;">
<span style="font-size: x-small;">Sumber rujukan: </span></div>
<div class="separator" style="clear: both; text-align: center;">
<span style="font-size: x-small;"><a href="https://sportsrelatedinjuriessp.weebly.com/totaps.html">https://sportsrelatedinjuriessp.weebly.com/totaps.html</a></span></div>
<div class="separator" style="clear: both; text-align: center;">
<br /></div>
<div class="separator" style="clear: both; text-align: center;">
<br /></div>
<span style="font-family: "arial" , "helvetica" , sans-serif;">Sport massage (urutan sukan) boleh menbantu dengan memberi tekanan yang tepat bagi melancarkan aliran darah disel (otot) ke jantung. Dengan pelbagai jenis tekanan seperti <b>efluarage, cross fiber, kneading </b>dan <b>drainage </b>darah yang tinggi karbon dioksida dan lain-lain yang menjadi punca kesakitan akan segera ditukar dengan darah yang tinggi oksigen. </span><br />
<span style="font-family: "arial" , "helvetica" , sans-serif;"><br /></span>
<br />
<h3 style="text-align: center;">
<span style="font-family: "arial" , "helvetica" , sans-serif;">TINDAKAN SELEPAS URUTAN</span></h3>
<div class="separator" style="clear: both; text-align: center;">
<br /></div>
<span style="font-family: "arial" , "helvetica" , sans-serif;">Setelah rawatan atau urutan, langkah seterusnya lakukan senaman rehabilitasi dalam jangkamasa 4-6 minggu. Antara senaman rehabilitasi yang lazim saya syorkan kepada pesakit adalah <b>Ruku'</b>. </span><span style="font-family: "arial" , "helvetica" , sans-serif;">Didalam ilmu sains sukan, pergerakkan ruku' adalah bersamaan dengan aktiviti </span><b style="font-family: arial, helvetica, sans-serif;">Dead lift </b><span style="font-family: "arial" , "helvetica" , sans-serif;">dan </span><b style="font-family: arial, helvetica, sans-serif;">Good Morning </b><span style="font-family: "arial" , "helvetica" , sans-serif;">kerana ketiga-tiga senaman ini memberi kesan kepada otot di bahagian Lumbar. </span><br />
<span style="font-family: "arial" , "helvetica" , sans-serif;"><br /></span>
<span style="font-family: "arial" , "helvetica" , sans-serif;"><br /></span>
<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEicHl-lp2I7i4hati0xWT7AItwJAQnngNBkcZVVblc8MqJtU4s9PJSt1gyy0l2R8ikcue-pmdhqH_uSeNDb7HdB2m5g1qYRBktvpPgofaqjTZbzSQRa4e0HojgPTMwtVvWPJJecAclnQNM/s1600/Img2289.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1072" data-original-width="1600" height="267" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEicHl-lp2I7i4hati0xWT7AItwJAQnngNBkcZVVblc8MqJtU4s9PJSt1gyy0l2R8ikcue-pmdhqH_uSeNDb7HdB2m5g1qYRBktvpPgofaqjTZbzSQRa4e0HojgPTMwtVvWPJJecAclnQNM/s400/Img2289.JPG" width="400" /></a></div>
<div class="separator" style="clear: both; text-align: center;">
<br /></div>
<div class="separator" style="clear: both; text-align: center;">
<br /></div>
<div class="separator" style="clear: both; text-align: center;">
<br /></div>
<span style="font-family: "arial" , "helvetica" , sans-serif;"><br /></span>
<span style="font-family: "arial" , "helvetica" , sans-serif;"><br /></span>
<span style="font-family: "arial" , "helvetica" , sans-serif;">Ruku' yang sempurna sebenarnya menawarkan latihan rehabilitasi terbaik. Mekasinma <b>toma'ninah </b>semasa membongkok, ruku' dan bertukar menuju i'tidal akan memberi <b>tekanan ringan, sederhana </b>dan<b> berat </b>kepada otot sekitar Lumbar. </span><br />
<span style="font-family: "arial" , "helvetica" , sans-serif;"><br /></span>
<span style="font-family: "arial" , "helvetica" , sans-serif;"><br /></span>
<br />
<h3 style="text-align: center;">
<span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="background-color: white;">"Pergerakan menunduk (itidal ke ruku') </span>sungguhpun dilihat MUDAH, apabila dilakukan dengan TOMA'NIMAH berdasarkan kajian, kontraksi ECCENTRIC yang wujud menghasilkan DAYA YANG TINGGI kepada sel otot. Kesannya kecederaan akan LEBIH CEPAT PULIH".</span></h3>
<span style="background-color: white; font-family: "arial" , "helvetica" , sans-serif;"><br /></span>
<br />
<br />
<span style="font-family: "arial" , "helvetica" , sans-serif;">Semasa i'tidal ke ruku' otot sekitar Lumbar akan menguncup (bekerja) secara<b> isotonik eccentrik</b>. Ketika ruku' pula, teknik kuncupan bertukar kepada <b>isomteric </b>dan ketika menuju i'tidal kuncupan <b>isotonic concentric</b> mengambil alih. Ketiga-tiga jenis kuncupan (kontraksi) ini merupakan agen pemulihan otot terbaik. </span><span style="font-family: "arial" , "helvetica" , sans-serif; text-align: center;">Persoalannya adakah pesakit yang sakit belakang ini </span><span style="font-family: "arial" , "helvetica" , sans-serif; text-align: center;">Ruku' dengan sempurna atau sebaliknya? Satahu saya ramai yang menggunakan 'ruksah' secara salah dengan bersikap pasif dan sentiasa menggunakan kerusi ketika solat. </span><br />
<span style="font-family: "arial" , "helvetica" , sans-serif; text-align: center;"><br /></span>
<span style="font-family: "arial" , "helvetica" , sans-serif;"></span>
<span style="font-family: "arial" , "helvetica" , sans-serif;"><br /></span>
<br />
<table cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg_dXev5m_aLv2thf8oXZf3at183wr94rI4salEjyMP6XV4-kkhPqXzhkPjVAfh92vyKmujtFl9GhHGZ7eqkNfk0S-NEBy8VCV7y4gXhijoq1NRISoBpgAjUcNtLtfngKNXXhzGXNGEP1U/s1600/scan0005.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="1600" data-original-width="1062" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg_dXev5m_aLv2thf8oXZf3at183wr94rI4salEjyMP6XV4-kkhPqXzhkPjVAfh92vyKmujtFl9GhHGZ7eqkNfk0S-NEBy8VCV7y4gXhijoq1NRISoBpgAjUcNtLtfngKNXXhzGXNGEP1U/s400/scan0005.jpg" width="265" /></a><br />
<br /></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><span style="font-family: "arial" , "helvetica" , sans-serif; font-size: small;">Buku tulisan<b> Sufian Sulaiman</b> yang merupakan <br />seorang <b>jurulatih</b> dan <b>tukang urut sukan profesional (Sport Massuer)</b></span></td></tr>
</tbody></table>
<div style="text-align: center;">
<br /></div>
<div class="separator" style="clear: both; text-align: center;">
</div>
<br />
<span style="font-family: "arial" , "helvetica" , sans-serif;">Kata orang, mencegah itu lebih baik dari mengubati. Justeru, setiap kecederaan itu lazimnya hadir bersama petanda awal. Petanda awal bagi sakit belakang adalah <b>terasa tegang pada kawasan lumbar</b>. Jika simptom itu jelas, janganlah berlengah. Cegah sebelum parah. </span><br />
<span style="font-family: "arial" , "helvetica" , sans-serif;"><br /></span>
<span style="font-family: "arial" , "helvetica" , sans-serif;"><br /></span>
<br />
<div>
<span style="font-family: "arial" , "helvetica" , sans-serif;"><br /></span>
<br />
<h2 style="text-align: center;">
<span style="background-color: blue; color: white; font-family: "arial" , "helvetica" , sans-serif; font-size: x-large;">KLIK FOTO </span></h2>
<h2 style="text-align: center;">
<span style="font-family: "arial" , "helvetica" , sans-serif; font-size: x-large;">UNTUK TEMUJANJI </span></h2>
<span style="font-family: "arial" , "helvetica" , sans-serif;"></span><br />
<h2 style="text-align: center;">
<span style="font-family: "arial" , "helvetica" , sans-serif; font-size: x-large;">SPORT MASSAGE TERBAIK </span></h2>
<span style="font-family: "arial" , "helvetica" , sans-serif;"><br /></span>
<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="http://www.wasap.my/60192401729/NakSportMassage"><img border="0" data-original-height="685" data-original-width="817" height="335" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj8HvXL4qk5Di4dBaIH_XiZZg4HzjHGLnce89MOZ-MlEzkw1ZQVHmNKlw51xPjzkM5mB8pI9xmQOKoiBpT4Tbt4oda4L_OYrCFGvd2vPqoFyJZJAm9bxnOo6jMc_DkvRsOntKPs2C8SD78/s400/PromosiTahunBaru200192.jpg" width="400" /></a></div>
<span style="font-family: "arial" , "helvetica" , sans-serif;"><br /></span>
<span style="font-family: "arial" , "helvetica" , sans-serif;"><br /></span></div>
</div>
<div style="text-align: justify;">
<span style="font-family: "arial" , "helvetica" , sans-serif;"><br /></span></div>
<div style="text-align: justify;">
<span style="font-family: "arial" , "helvetica" , sans-serif;"><br /></span></div>
<div style="text-align: justify;">
<span style="font-family: "arial" , "helvetica" , sans-serif;"><br /></span></div>
<div style="text-align: justify;">
<span style="font-family: "arial" , "helvetica" , sans-serif;"><br /></span></div>
<div style="text-align: justify;">
<span style="font-family: "arial" , "helvetica" , sans-serif;"><br /></span></div>
<div style="text-align: justify;">
</div>
<div style="text-align: justify;">
<span style="font-family: "arial" , "helvetica" , sans-serif;"><br /></span></div>
<div>
</div>
<div>
<div>
<div>
<div>
<div>
<br />
<div>
<div>
<br />
<div>
<span style="font-family: "arial" , "helvetica" , sans-serif;"><br /></span></div>
<div>
<span style="font-family: "arial" , "helvetica" , sans-serif;"><br /></span>
<br />
<div>
<div>
<div>
<span style="font-family: "arial" , "helvetica" , sans-serif;"><br /></span></div>
</div>
</div>
</div>
</div>
</div>
</div>
</div>
</div>
</div>
</div>
</div>
sufianhttp://www.blogger.com/profile/12114539649500644920noreply@blogger.com0tag:blogger.com,1999:blog-5973444588848495865.post-19319906592186233122019-08-24T12:14:00.002-07:002020-05-09T00:00:17.177-07:00JANGAN STRES NANTI GEMUK<div class="separator" style="clear: both; text-align: justify;">
<span style="font-family: "arial" , "helvetica" , sans-serif;"><br /></span></div>
<div class="separator" style="clear: both; text-align: justify;">
<span style="font-family: "arial" , "helvetica" , sans-serif;"><br /></span></div>
<div class="separator" style="clear: both; text-align: justify;">
<span style="font-family: "arial" , "helvetica" , sans-serif;">Stres adalah reaksi badan terhadap sebarang tekanan. Ia melibatkan tindakbalas fizikal, mental, emosi dan spiritual. Tetapi tahukah anda <b>stres adalah penyebab GEMUK? </b></span></div>
<div class="separator" style="clear: both; text-align: justify;">
<br /></div>
<div class="separator" style="clear: both; text-align: justify;">
<br /></div>
<div class="separator" style="clear: both; text-align: center;">
JANGAN STRES. </div>
<div class="separator" style="clear: both; text-align: center;">
KURUS SECARA ONLINE. </div>
<div class="separator" style="clear: both; text-align: center;">
KLIK FOTO DIBAWAH SEKARANG</div>
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><span style="margin-left: auto; margin-right: auto;"><a href="https://sportfitnhealth.blogspot.com/p/follow-beat-online.html"><img border="0" data-original-height="900" data-original-width="1600" height="225" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiWd30aYFS1Ww15oDwYBMBz50kL3R72kp57glq4oJ5TjSnA8PhklFHJwzdW1QKBnB86_6u0ie246ED_3A2IijdpD43i_BfT-4mNye4Vo2rIlQKUacCPnDuhezmLfstOnVK-GRnMqWsLPEo/s400/Foto+1.png" width="400" /></a></span></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><a href="https://sportfitnhealth.blogspot.com/p/follow-beat-online.html"><br /></a></td></tr>
</tbody></table>
<br />
<a name='more'></a><br />
<div class="separator" style="clear: both; text-align: center;">
<span style="font-family: "arial" , "helvetica" , sans-serif; font-size: large;"><b>TINDAKBALAS STRES</b></span></div>
<div class="separator" style="clear: both; text-align: justify;">
<span style="font-family: "arial" , "helvetica" , sans-serif;"><br /></span></div>
<div class="separator" style="clear: both; text-align: justify;">
<span style="font-family: "arial" , "helvetica" , sans-serif;">Apabila stres muncul, apa yang berlaku didalam tubuh sebenarnya terdapatnya lebihan hormon cortisol. Hormon ini terhasil dari beberapa siri tindakbalas hormon yang bermula dari Hypothalamus. Stres yang menimbulkan gejala 'pening' 'bimbang' telah menghantar signal kepada Hypothalamus untuk mengeluarkan </span><span style="font-family: "arial" , "helvetica" , sans-serif;">Corticotropin (CRH)</span><b style="font-family: arial, helvetica, sans-serif;">. </b><span style="font-family: "arial" , "helvetica" , sans-serif;"> CRH ini kemudiannya merangsang Ad</span><span style="font-family: "arial" , "helvetica" , sans-serif;">renocorticotropic Hormone seterusnya m</span><span style="font-family: "arial" , "helvetica" , sans-serif;">erangsang Adrenal Cortex untuk mengeluarkan </span><span style="font-family: "arial" , "helvetica" , sans-serif;">Cortisol ke dalam darah. </span></div>
<div class="separator" style="clear: both; text-align: justify;">
<span style="font-family: "arial" , "helvetica" , sans-serif;"><br /></span></div>
<div class="separator" style="clear: both; text-align: justify;">
<span style="font-family: "arial" , "helvetica" , sans-serif;">Tindakbalas tubuh secara spontan menghasilkan cortisol sebenarnya bertujuan untuk mengawal stres (mengawal tekanan darah dll). Ertinya Cortisol membuatkan anda tenang. </span><span style="font-family: "arial" , "helvetica" , sans-serif;">Namun apabila stres tertlalu tinggi dan cortisol terlalu banyak didalam darah ia tidak memberi kebaikan malah mengundang keburukan kepada tubuh termasuk merosakkan dinding saluran darah. </span></div>
<div class="separator" style="clear: both; text-align: justify;">
<span style="font-family: "arial" , "helvetica" , sans-serif;"><br /></span></div>
<h2 style="text-align: center;">
<span style="font-family: "arial" , "helvetica" , sans-serif;">PROSES </span></h2>
<h2 style="text-align: center;">
<span style="font-family: "arial" , "helvetica" , sans-serif;">PENGHASILAN CORTISOL</span></h2>
<div class="separator" style="clear: both; text-align: center;">
<br /></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhUIZTz3yaJk4DSLO4IRrmhgO6Dn7K4bOyZ1IB3rzhk94_mO0-lpeMw3BI4-UfLkvewuHhR6PjRBnq-V7inM6CcQYyvcIrzNpQJAEE-j5ix9JyYSEEUN-fOsSLEB-fBM-_z_-b4fq7_fEk/s1600/Foto+Cortisol1.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em; text-align: right;"><img border="0" data-original-height="798" data-original-width="543" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhUIZTz3yaJk4DSLO4IRrmhgO6Dn7K4bOyZ1IB3rzhk94_mO0-lpeMw3BI4-UfLkvewuHhR6PjRBnq-V7inM6CcQYyvcIrzNpQJAEE-j5ix9JyYSEEUN-fOsSLEB-fBM-_z_-b4fq7_fEk/s400/Foto+Cortisol1.png" width="271" /></a></div>
<br />
<div class="separator" style="clear: both; text-align: center;">
<br /></div>
<div class="separator" style="clear: both; text-align: center;">
<br /></div>
<div style="text-align: justify;">
<div style="text-align: center;">
<span style="font-family: "arial" , "helvetica" , sans-serif; font-size: xx-small;">Sumber foto : <a href="https://antranik.org/adrenocorticotropin-hormone-acth-including-cortisol/">https://antranik.org/adrenocorticotropin-hormone-acth-including-cortisol/</a></span><br />
<br /></div>
</div>
<div style="text-align: justify;">
<span style="font-family: "arial" , "helvetica" , sans-serif;"></span></div>
<h2 style="text-align: center;">
<span style="font-family: "arial" , "helvetica" , sans-serif; font-size: large;">STRES GANGGU USAHA KURUS</span></h2>
<div>
<span style="font-family: "arial" , "helvetica" , sans-serif; text-align: justify;">Dalam konteks obesiti pula, cortisol yang 'berlambak' ini mencetuskan Cushing Syndrom. </span></div>
<div class="" style="clear: both; text-align: justify;">
<span style="font-family: "arial" , "helvetica" , sans-serif;">Salah satu kesan Cushing Syndrom yang memberi kesan buruk kepada golongan obesiti dan mereka yang sedang berusaha untuk kurus adalah berlakunya PENGECUTAN OTOT atau dipanggil sebagai Sacropenia. Otot yang mengecut ini menyebabkan 'kilang' pembakaran kalori (tenaga) 'mogok'. Akhirnya lemak tidak dapat dibakar. </span></div>
<div class="" style="clear: both; text-align: justify;">
<br /></div>
<h2 style="text-align: center;">
<span style="font-family: "arial" , "helvetica" , sans-serif; font-size: large;">KAWAL STRES </span></h2>
<div>
<span style="font-family: "arial" , "helvetica" , sans-serif;">Untuk mengawal Cushing Syndrom, maka kawallah stres. Untuk itu, dari aspek senaman binalah rasa seronok kerana rasa seronok akan mengeluarkan hormon yang berlawanan dengan cortisol seperti endorphin, serotonin, oxytosin. Kekuncinya seronok, jika senaman itu tidak menyeronokkan ia akan menambah bilangan cortisol.</span><br />
<span style="font-family: "arial" , "helvetica" , sans-serif;"><br /></span>
<span style="font-family: "arial" , "helvetica" , sans-serif;"><br /></span>
<br />
<div class="separator" style="clear: both; text-align: center;">
JANGAN STRES. </div>
<div class="separator" style="clear: both; text-align: center;">
LAKUKAN SENAMAN YANG </div>
<div class="separator" style="clear: both; text-align: center;">
DIKONGSI COACH INI. </div>
<div class="separator" style="clear: both; text-align: center;">
<br /></div>
</div>
<div class="separator" style="clear: both; text-align: center;">
<iframe allowfullscreen="" class="YOUTUBE-iframe-video" data-thumbnail-src="https://i.ytimg.com/vi/ByNJ1POTgOI/0.jpg" frameborder="0" height="266" src="https://www.youtube.com/embed/ByNJ1POTgOI?feature=player_embedded" width="320"></iframe></div>
<div class="separator" style="clear: both; text-align: center;">
<br /></div>
<div class="separator" style="clear: both; text-align: center;">
JANGAN LUPA SUBSCRIBE </div>
<div>
<span style="font-family: "arial" , "helvetica" , sans-serif;"><br /></span></div>
<h2 style="text-align: center;">
<div style="font-weight: 400;">
<div style="text-align: justify;">
<span style="font-family: "arial" , "helvetica" , sans-serif; font-size: small;">Sebab itu ramai yang makan banyak ketika stres kerana aktiviti makan boleh menukar tumpuan pemikirannya. Namun tindakan tersebut turut memakan diri. </span><br />
<span style="font-family: "arial" , "helvetica" , sans-serif; font-size: small;"><br /></span></div>
</div>
<div>
<div style="text-align: justify;">
<div style="text-align: center;">
<span style="font-family: "arial" , "helvetica" , sans-serif; font-size: small;"><br /></span></div>
</div>
</div>
</h2>
<div>
<span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"></span><br /></span>
<br />
<h2 style="text-align: center;">
</h2>
</div>
<div>
<h2 style="text-align: center;">
</h2>
<div class="separator" style="clear: both; text-align: center;">
<br /></div>
</div>
<div>
<span style="font-family: "arial" , "helvetica" , sans-serif;"><br /></span></div>
<div>
<span style="font-family: "arial" , "helvetica" , sans-serif;"><br /></span></div>
<div>
<span style="font-family: "arial" , "helvetica" , sans-serif;"><br /></span></div>
<div>
<span style="font-family: "arial" , "helvetica" , sans-serif;"><br /></span></div>
<div>
<span style="font-family: "arial" , "helvetica" , sans-serif;"><br /></span></div>
<div>
<span style="font-family: "arial" , "helvetica" , sans-serif;"><br /></span></div>
<div>
</div>
<span style="font-family: "arial" , "helvetica" , sans-serif;"><br /></span>
<br />
<div class="separator" style="clear: both; text-align: center;">
<br /></div>
<span style="font-family: "arial" , "helvetica" , sans-serif;"><br /></span>
<span style="font-family: "arial" , "helvetica" , sans-serif;"><br /></span>
<span style="font-family: "arial" , "helvetica" , sans-serif;"><br /></span>
<br />
<span style="font-family: "arial" , "helvetica" , sans-serif;"><br /></span>
<span style="font-family: "arial" , "helvetica" , sans-serif;"><br /></span>
<span style="font-family: "arial" , "helvetica" , sans-serif;"> </span><span style="font-family: "arial" , "helvetica" , sans-serif;"> </span><br />
<span style="font-family: "arial" , "helvetica" , sans-serif;"><br /></span>sufianhttp://www.blogger.com/profile/12114539649500644920noreply@blogger.com0Putrajaya, Malaysia2.926361 101.6964452.7994975 101.5350835 3.0532245 101.8578065tag:blogger.com,1999:blog-5973444588848495865.post-9694150108888109352019-04-18T12:11:00.000-07:002019-08-30T02:42:55.129-07:00ATASI LESU DENGAN SPORT MASSAGE<div class="separator" style="clear: both; text-align: center;">
</div>
<div class="separator" style="clear: both; text-align: center;">
</div>
<div style="text-align: justify;">
<h2 style="text-align: center;">
<span style="font-family: "arial" , sans-serif; font-size: 12pt; font-weight: 400; text-align: justify;">Urutan bukanlah asing. Sejak 2700 SM, Teks Cina pertama iaitu </span><span style="font-family: "arial" , sans-serif; font-size: 12pt; text-align: justify;">Buku Klasik Perubatan Dalaman </span><span style="font-family: "arial" , sans-serif; font-size: 12pt; font-weight: 400; text-align: justify;">yang telah diterbitkan ke dalam Bahasa Inggeris pada tahun 1949 sering digunakan sebagai buku teks untuk mengajar pelbagai jenis ubat alternatif, akupunktur, herbalogi dan sebagainya. Salah satu fungsi urutan adalah mengatasi kelesuan. Apakah itu kelesuan? Dan Bagaimana urut mengatasi? </span></h2>
</div>
<div style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm; text-align: justify;">
<div style="text-align: justify;">
<span style="color: black; font-family: "arial" , "sans-serif"; font-size: 12.0pt;"><br /></span>
</div>
<h2 style="text-align: center;">
<img border="0" data-original-height="1015" data-original-width="1407" height="285" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj2PZEyaO5MHGoWxmKoCaKrUahs7ilG02cXCtQOuX9hycHT8ITanG_vB5Poj8kkUDwTWylaWjhmk07PqfMQqAbpq88MaSIxhytazAo6ydSG1ErD2t4C_TFL7763GLX2HXoaffRodMD2x6U/s400/SportMassage_Kes5jpg.jpg" width="400" /></h2>
</div>
<div style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm; text-align: justify;">
<br /></div>
<div class="separator" style="clear: both; text-align: center;">
</div>
<div style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm; text-align: justify;">
<span style="color: black; font-family: "arial" , "sans-serif"; font-size: 12.0pt;">Dari sudut sains fizikal, kelesuan terjadi apabila <b>komponen
kardiovaskular seperti organ jantung dan saluran darah tidak cergas</b> akibat
terlebih guna atau <b style="mso-bidi-font-weight: normal;"><i style="mso-bidi-font-style: normal;">Overused</i></b><i style="mso-bidi-font-style: normal;">.</i> Dalam pekerjaan,
<i style="mso-bidi-font-style: normal;">overused </i>hadir melalui 2 cara iaitu, <span style="mso-spacerun: yes;"> </span><b>Hazad Ergonomik</b> dan <b>Hazad Psikologi. </b></span><br />
<span style="color: black; font-family: "arial" , "sans-serif"; font-size: 12.0pt;"><br /></span>
<span style="color: black; font-family: "arial" , "sans-serif"; font-size: 12.0pt;">Hazad ergonomik adalah <b>tugas berat menggunakan tangan, keadaan badan yang
kekok, tugas yang memerlukan pergerakan berulang-ulang yang kerap dan berjangkamasa panjang</b>. Perincian
ini merujuk kepada sektor industri. </span><br />
<span style="color: black; font-family: "arial" , "sans-serif"; font-size: 12.0pt;"><br /></span>
<span style="color: black; font-family: "arial" , "sans-serif"; font-size: 12.0pt;">Hazad psikologi pula adalah <b>tekanan
kerja, bebanan kerja berlebihan, tiada sokongan rakan kerja, tiada kepelbagaian
kerja</b> dan <b>kerja pada waktu malam. </b></span><br />
<span style="color: black; font-family: "arial" , "sans-serif"; font-size: 12.0pt;"><br /></span>
<br />
<span style="color: black; font-family: "arial" , "sans-serif"; font-size: 12.0pt;"><br /></span>
<br />
<table cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgkZMgLy2yXGdEzVfbSeZ9Ntnu8FhyjtXtrWXkYdDrVX2c3y1m-NzBQZMWQYRpxNlcARUhygctXMSJLKaVk_y7dwMBC28eIIGnEJFNJ2zt-nHLs-hHIsErek07YEKh5t15nECz9bwPDUos/s1600/hazardergonomik.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="208" data-original-width="243" height="342" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgkZMgLy2yXGdEzVfbSeZ9Ntnu8FhyjtXtrWXkYdDrVX2c3y1m-NzBQZMWQYRpxNlcARUhygctXMSJLKaVk_y7dwMBC28eIIGnEJFNJ2zt-nHLs-hHIsErek07YEKh5t15nECz9bwPDUos/s400/hazardergonomik.jpg" width="400" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><div>
<span style="font-family: "arial" , "helvetica" , sans-serif;">Kesalahan postur tubuh (Hazard Ergonomik) </span></div>
<div>
<span style="font-family: "arial" , "helvetica" , sans-serif;">ketika menggunakan komputer. </span></div>
<div>
<br /></div>
<div>
<span style="font-size: xx-small;">Sumber foto : </span></div>
<div>
<span style="font-size: xx-small;">http://www.ukm.my/rosh/wp-content/uploads/2015/11/Slot-6-Ergonomik-Di-Tempat-Kerja.pdf</span></div>
</td></tr>
</tbody></table>
</div>
<div style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm; text-align: justify;">
<h2 style="text-align: center;">
</h2>
<h2 style="text-align: center;">
<span style="font-family: "arial" , sans-serif; font-size: large;"><span style="background-color: blue; color: white;">KLIK FOTO</span> LIHAT KES-KES</span> </h2>
<h2 style="text-align: center;">
<span style="font-family: "arial" , sans-serif; font-size: large;">KECEDERAAN DAN RAWATAN</span></h2>
<span style="font-family: "arial" , "sans-serif";"></span></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://sportfitnhealth.blogspot.com/p/sports-massage.html"><img border="0" data-original-height="667" data-original-width="861" height="308" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhMwghLx1MxcGHbqc3Kqskku2G3dTJvaMYKVbC6fNgGmlmoRyDiaVt3cBSeVpfx92S_vlUAJuhipMhP-8XWoBYukFixYD2JRoTARkFBvx7HIlS2urexlDRh9OPMYHUfu67NpHqHT_qwwjw/s400/SportMassage_LihatKesPelanggan.png" width="400" /></a></div>
<div class="separator" style="clear: both; text-align: center;">
<u><span style="color: #000120;"></span></u><br /></div>
<div class="separator" style="clear: both; text-align: center;">
<br /></div>
<div class="separator" style="clear: both; text-align: center;">
</div>
<div style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm; text-align: justify;">
<span style="color: black; font-family: "arial" , "sans-serif"; font-size: 12.0pt;">Selain overused, sejarah penyakit juga penyumbang
kepada kelesuan kerana penyakit jantung (CAD), hipertensi, Hiperkolesterolimea
(kolesterol tinggi), Diabetis dan sebagainya turut mengganggu fungsi sistem kardiovaskular.</span></div>
<div class="separator" style="clear: both; text-align: center;">
</div>
<div style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm; text-align: justify;">
<br /></div>
<div class="separator" style="clear: both; text-align: center;">
</div>
<div style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm; text-align: justify;">
<span style="color: black; font-family: "arial" , "sans-serif"; font-size: 12.0pt;">Oleh kerana kelesuan melibatkan organ jantung dan
salur darah maka ia sebenarnya berkait langsung dengan sistem pengangkutan tubuh
iaitu darah. Darah adalah sel yang berfungsi mengangkut pelbagai ‘benda’ termasuk
nutrien, oksigen karbon dioksida dan lain-lain lagi. Darah yang tinggi karbon
dioksida menyebabkan PH darah menjadi rendah (asidik) lalu membahayakan dan
melesukan tubuh. </span></div>
<div class="separator" style="clear: both; text-align: center;">
</div>
<div style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm; text-align: justify;">
<br /></div>
<div class="separator" style="clear: both; text-align: center;">
</div>
<div style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm; text-align: justify;">
<span style="color: black; font-family: "arial" , "sans-serif"; font-size: 12.0pt;">Asas urutan adalah daya tekanan yang dikenakan ke tubuh.
Dengan <i style="mso-bidi-font-style: normal;">Sport Massage,</i> teknik tekanannya
yang di halakan ke arah jantung boleh mempercepatkan <b>aliran darah balik ke
jantung </b>agar darah yang tinggi karbon dioksida segera diganti dengan darah tinggi
oksigen. </span><span style="font-family: "arial" , sans-serif; font-size: 12pt;">Kesannya, tubuh menjadi lebih segar dan kembali bertenaga. </span><br />
<span style="color: black; font-family: "arial" , "sans-serif"; font-size: 12.0pt;"><br /></span>
<span style="color: black; font-family: "arial" , "sans-serif"; font-size: 12.0pt;"><br /></span></div>
<div style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm; text-align: justify;">
<h2 style="text-align: center;">
<span style="background-color: blue; color: white; font-family: "arial" , "helvetica" , sans-serif;">KLIK FOTO </span></h2>
<h2 style="text-align: center;">
<span style="font-family: "arial" , "helvetica" , sans-serif;">UNTUK TEMUJANJI</span></h2>
</div>
<div class="separator" style="clear: both; text-align: center;">
</div>
<div style="line-height: normal; margin-bottom: 0pt; text-align: center;">
<span style="color: black; font-family: "arial" , "sans-serif"; font-size: 12.0pt;"> <a href="http://www.wasap.my/60192401729"><img alt="www.wasap.my/60192401729" border="0" data-original-height="390" data-original-width="990" height="156" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgM1N1xvyuFgFGh3JqEUSWQ4e__HKSlzNomI1sK2zcqgYGSmJmXRrQYX8eNw5Gd-IaFtRdMYQAs3CjOYb1gWhecHrDD-WjGVlZhZEqCJB-cpEEN1dTMW9ZzWkLXHC6oy0d_-WM329VR-ZQ/s400/SportMassage_InginSayaBantu.png" width="400" /></a></span><br />
<h2>
</h2>
</div>
<div class="separator" style="clear: both; text-align: center;">
</div>
<div style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm; text-align: justify;">
<br /></div>
<div class="separator" style="clear: both; text-align: center;">
</div>
<div style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm; text-align: justify;">
<br /></div>
<div class="separator" style="clear: both; text-align: center;">
</div>
<div style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm; text-align: justify;">
<br /></div>
<div class="separator" style="clear: both; text-align: center;">
</div>
<div style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm; text-align: justify;">
<br /></div>
<div class="separator" style="clear: both; text-align: center;">
</div>
<div style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm; text-align: justify;">
<br /></div>
<div class="separator" style="clear: both; text-align: center;">
</div>
<div style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm; text-align: justify;">
<br /></div>
<div class="separator" style="clear: both; text-align: center;">
</div>
<div style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm; text-align: justify;">
<br /></div>
<div class="separator" style="clear: both; text-align: center;">
</div>
<div style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm; text-align: justify;">
<br /></div>
<div class="separator" style="clear: both; text-align: center;">
</div>
<div>
<u></u><br /></div>
<div>
<br /></div>
sufianhttp://www.blogger.com/profile/12114539649500644920noreply@blogger.com0tag:blogger.com,1999:blog-5973444588848495865.post-26984994547240684422019-02-27T22:54:00.002-08:002019-08-23T00:07:08.394-07:00BETIS MACAM BAGUETTE!!!<div style="margin: 0px 0px 13.33px; text-align: justify;">
<div style="text-align: center;">
<h2>
<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;"><br /></span></h2>
<h2>
<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">-------------------------------------------</span></h2>
<h2>
<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">WHATAPP UNTUK TEMUJANJI</span></h2>
<h3>
<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">KLIK FOTO </span></h3>
<a href="http://www.wasap.my/60192401729"><img border="0" data-original-height="390" data-original-width="990" height="157" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjo2l5e9XbtRrG7LOO2zJeC8oBGXcjEQSA-gHvhQWyGp0Rb7OGrfX-TJxB8sglU0X0LyLu8MEuvYYe1G_EAdVUhHfNK5acMys_K4qEqdL-PAUI_Vowz0Kdf58DtPbyMnkvJgDr8GBGiUjg/s400/SportMassage_InginSayaBantu.png" width="400" /></a><br />
<br />
<h2>
<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">-------------------------------------------</span></h2>
<div>
<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;"><br /></span></div>
</div>
<span style="margin: 0px;"><span style="font-family: "calibri";"><br /></span></span>
<span style="margin: 0px;"><span style="font-family: Arial, Helvetica, sans-serif;">Itu normal! apabila lenguh datang dan hilang pada keesokkan hari.
Tetapi, lenguh yang datang beserta rasa sakit, tegang, ketat dalam durasi yang
panjang atau ‘on-off’, itu bukan lagi normal. Itu digelar <b style="mso-bidi-font-weight: normal;"><i style="mso-bidi-font-style: normal;">Compartment Syndrome!.</i></b> </span></span></div>
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEifGhToPeBA4Vnz58EZ20Tbss1vW6k-0Lzn6hHSvO8KUvT_8AUByMfivxP6XZ2uDvVgDs7vxzqr5xMM3wgUS30aMYMKw8Y56NPPAp3jTZunPtEf9BqP274awsBCE_9_wrSZJ6RazeNKKck/s1600/8555064_f520.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="366" data-original-width="520" height="225" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEifGhToPeBA4Vnz58EZ20Tbss1vW6k-0Lzn6hHSvO8KUvT_8AUByMfivxP6XZ2uDvVgDs7vxzqr5xMM3wgUS30aMYMKw8Y56NPPAp3jTZunPtEf9BqP274awsBCE_9_wrSZJ6RazeNKKck/s320/8555064_f520.jpg" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Sumber foto : https://hubpages.com/health/Compartment-Syndrome</td></tr>
</tbody></table>
<div style="margin: 0px 0px 13.33px; text-align: justify;">
<span style="font-family: Arial, Helvetica, sans-serif;"><span style="font-family: "calibri";"><i style="mso-bidi-font-style: normal;"><span style="margin: 0px;">Compartment Syndrome </span></i><span style="margin: 0px;">adalah kondisi sakit yang disebabkan oleh tekanan
tinggi didalam empat bahagian betis. Ia terbahagi kepada dua iaitu <b style="mso-bidi-font-weight: normal;"><i style="mso-bidi-font-style: normal;">Acute
Compartment Syndrom</i></b> <b style="mso-bidi-font-weight: normal;"><i style="mso-bidi-font-style: normal;">(ACS)</i></b> dan <b style="mso-bidi-font-weight: normal;"><i style="mso-bidi-font-style: normal;">Chronic Compartment Syndrome
(CCS)</i></b>. </span></span><span style="font-family: "calibri";"><i style="mso-bidi-font-style: normal;"><span style="margin: 0px;">Acute Compartment Syndrome</span></i><span style="margin: 0px;"> di sebabkan oleh impak luaran (spt. ditendang)
dan penggunaan otot lama dan berulang (spt. berlari, berdiri) <span style="margin: 0px;"> </span>sehingga berlaku kecederaan tulang dan tisu
lembut beserta pendarahan. Manakala <i style="mso-bidi-font-style: normal;">Chronic
Compartment Syndrome <span style="margin: 0px;"> </span></i>pula gabungan salah
satu atau kesemua <i style="mso-bidi-font-style: normal;">Acute Compartment
Syndrom</i> beserta<i style="mso-bidi-font-style: normal;"> </i>keadaan betis
yang <b style="mso-bidi-font-weight: normal;">membengkak secara keseluruhan. </b></span></span></span></div>
<div style="margin: 0px 0px 13.33px; text-align: justify;">
<br />
<br />
<h2 style="text-align: center;">
<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">-------------------------------------------</span></h2>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://sportfitnhealth.blogspot.com/p/sports-massage.html"><img border="0" data-original-height="667" data-original-width="861" height="308" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEihy4uBsSVqekVQ95TX7ZQrELzXVEwcggl_Auy-NOCOkcGUiVkkbW-lUf5BpZFWs8VaXy_Z22WiXMPLvF_b_Cg9QeOBEB32PfSgpXOYB0Pa7hoOKES92PqOuhF5RshyHktG_COj2nu8l84/s400/SportMassage_LihatKesPelanggan.png" width="400" /></a></div>
<h2 style="text-align: center;">
<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">-------------------------------------------</span></h2>
<br /></div>
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhMbFBBuccdfodCQb3vTQ25KJbwlz6rMLYIhheOuoH0Pc8CAiwx5MG-eMGD8CH5DjUxD2xC7O55bktenNa8tKTvSGDWbEipVnSiKuF4IizV4Br3T33eIIrEf1acpIOuPRVWNb3e-5QNx2s/s1600/Gastroc-Soleus.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="304" data-original-width="490" height="198" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhMbFBBuccdfodCQb3vTQ25KJbwlz6rMLYIhheOuoH0Pc8CAiwx5MG-eMGD8CH5DjUxD2xC7O55bktenNa8tKTvSGDWbEipVnSiKuF4IizV4Br3T33eIIrEf1acpIOuPRVWNb3e-5QNx2s/s320/Gastroc-Soleus.jpg" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><div>
Sumber foto : https://westcoastsci.com/general-blog/2018/6/4/soleus</div>
<div>
<br /></div>
</td></tr>
</tbody></table>
<span style="margin: 0px;"><span style="font-family: "calibri";"></span></span><br />
<div style="margin: 0px 0px 13.33px; text-align: justify;">
</div>
<span style="margin: 0px;"><span style="font-family: "calibri";">
</span></span>
<br />
<div style="margin: 0px 0px 13.33px; text-align: justify;">
<span style="margin: 0px;"><span style="font-family: "calibri";"><span style="font-family: Arial, Helvetica, sans-serif; margin: 0px;">Betis terdiri daripada <span style="margin: 0px;"> </span>empat <i style="mso-bidi-font-style: normal;">compartment </i>iaitu <i style="mso-bidi-font-style: normal;">Superfical posterior, Deep Posterior, Lateral dan Anterior</i>. Namun,
bahagian yang paling terdedah kepada <i style="mso-bidi-font-style: normal;">compartment
syndrom </i>adalah <i style="mso-bidi-font-style: normal;">Deep Posterior </i>dan
<i style="mso-bidi-font-style: normal;">Superfical Posterior </i>yang melibatkan
otot <i style="mso-bidi-font-style: normal;">Posterior Tibialis, Flexor Hallicus
Longus, Flexor Digitorium Longus, Soleus </i>dan <i style="mso-bidi-font-style: normal;">Gestrocnimeus</i>. </span></span></span></div>
<span style="margin: 0px;"><span style="font-family: "calibri";">
</span></span>
<br />
<div style="margin: 0px 0px 13.33px; text-align: justify;">
</div>
<span style="margin: 0px;"><span style="font-family: "calibri";">
</span></span>
<br />
<div style="margin: 0px 0px 13.33px; text-align: justify;">
<span style="margin: 0px;"><span style="font-family: "calibri";"><i style="mso-bidi-font-style: normal;"><b></b><u></u><sub></sub><sup></sup><strike></strike><br /></i></span></span></div>
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjv2YFLWo0lPv8p4uIUr8UetV7OzmDWzeD8cZ2avB-MTkoQTBQKdJ6a-5tzY1Ex0ZXbGOb1YlGf7Z29NNoZPot6qHgBhwSC9hxT1XLCI9GXqp7C4EvJSrIt2duYayU-n_3qRZvKGn-KRwo/s1600/screen_shot_2015-10-12_at_122321_am-1505A810815357FC356.png" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="545" data-original-width="750" height="232" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjv2YFLWo0lPv8p4uIUr8UetV7OzmDWzeD8cZ2avB-MTkoQTBQKdJ6a-5tzY1Ex0ZXbGOb1YlGf7Z29NNoZPot6qHgBhwSC9hxT1XLCI9GXqp7C4EvJSrIt2duYayU-n_3qRZvKGn-KRwo/s320/screen_shot_2015-10-12_at_122321_am-1505A810815357FC356.png" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Sumber foto : http://www.empalife.com/tibialis-posterior</td></tr>
</tbody></table>
<br /><div style="margin: 0px 0px 13.33px; text-align: justify;">
<br /></div>
<div style="margin: 0px 0px 13.33px; text-align: justify;">
<span style="margin: 0px;"><span style="font-family: Arial, Helvetica, sans-serif;">Berdasarkan pengalaman mengurut, lazimnya saya dapat rasai, ketulan
seperti <b>sebuku roti <i style="mso-bidi-font-style: normal;">bugguette </i><span style="margin: 0px;"> </span>berbentuk silinder panjang.</b> Untuk nengurutnya
terdapat beberapa <i style="mso-bidi-font-style: normal;">step </i>yang perlu
diikuti jika tersalah langkah tanda lebam akan muncul dikulit. Otot yang
terkena <i style="mso-bidi-font-style: normal;">compartment syndrome </i>ini,
tidak boleh ditekan secara menusuk (tajam) yakni penggunaan ibu jari, siku dan
buku lima perlu dielakkan sebaliknya tapak tangan perlu digunakan secara dominan.</span></span></div>
<br />
<div style="margin: 0px 0px 13.33px; text-align: justify;">
<br /></div>
<div class="separator" style="clear: both; text-align: center;">
<span style="font-family: "calibri";"><a href="https://sportfitnhealth.blogspot.com/p/blog-page_73.html"><img alt="https://sportfitnhealth.blogspot.com/p/blog-page_73.html" border="0" data-original-height="443" data-original-width="1021" height="172" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg-ZtvUUcQgXaJFSRI5REsXyOQJMyoEqBm4C-Xurc-JAhH1pKuWYJP6TXaPjmAEnp3BFPTGoJ788_e7R1b75fYKnQ8LJqhn2J-_FW3CPmDj75WyRu5TU9rqrlo2REz8vXd7R3NbHT1XUPw/s400/Klik.png" width="400" /></a></span></div>
<br />
<br />
<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span>
<div style="margin: 0px 0px 13.33px; text-align: justify;">
<span style="margin: 0px;"><span style="font-family: Arial, Helvetica, sans-serif;">Daya tekanan pula perlu digunakan secara seimbang berkadaran dengan
tahap ketegangan. Pada otot yang tegang tekanan perlulah lama pada satu satu
lokasi. Dan <i style="mso-bidi-font-style: normal;">stroke </i>perlulah perlahan menghala ke arah jantung. </span></span><span style="font-family: Arial, Helvetica, sans-serif; margin: 0px;"><span style="font-family: "calibri";">Selepas urut, pesakit mesti melakukan rutin senaman pemulihan yang melibatkan pergerakan otot betis seperti Calf Raise, dorsiflexion dan Plantar Flexion dengan melibatkan Resistance Band. </span></span><span style="font-family: Arial, Helvetica, sans-serif; margin: 0px;"><span style="font-family: "calibri";">Jika dilakukan dengan betul, masalah<i> compartment syndrome</i> akan hilang secara beransur ansur dari 2 hingga 4 minggu. </span></span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"><span style="margin: 0px;"><span style="font-family: "calibri";"><br /></span></span></span></div>
<i></i><i></i><br />
<div style="margin: 0px 0px 13.33px; text-align: justify;">
<br /></div>
<b></b><i></i><u></u><sub></sub><sup></sup><strike></strike><span style="font-family: "calibri";"></span>sufianhttp://www.blogger.com/profile/12114539649500644920noreply@blogger.com0tag:blogger.com,1999:blog-5973444588848495865.post-17243975363376787372019-01-13T20:14:00.004-08:002019-08-23T00:11:59.806-07:00SAKIT BELAKANG HINGGA KELENGKANG<div style="text-align: center;">
<span style="margin: 0px;"><span style="font-family: "calibri";"><br /></span></span>
<br />
<h2>
<span style="margin: 0px;"><span style="font-family: "calibri"; font-size: large;">----------------------------------------------------</span></span></h2>
<h2>
<span style="margin: 0px;"><span style="font-family: "calibri"; font-size: large;">WHATAPP UNTUK TEMUJANJI</span></span></h2>
<h2>
<span style="margin: 0px;"><span style="font-family: "calibri"; font-size: large;">KLIK FOTO </span></span></h2>
<span style="margin: 0px;"><span style="font-family: "calibri";"><u><span style="color: #000120; font-family: "times new roman";"></span></u></span></span>
<span style="margin: 0px;"><span style="font-family: "calibri";"><a href="http://www.wasap.my/60192401729"><img alt="www.wasap.my/60192401729" border="0" data-original-height="390" data-original-width="976" height="156" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgH2RzACfTDSyeo4JeCRjHhTDVtcyHhMaWS6YXqr4Z5ZbcUPNOgsGyHYvYs9hqEQHh2SebHhLloCjPsvcyHcb_W5lV5yjLyjgVpY7O04n9hgFW6qreNJcYuUU-sd3VPuXjMqn2stfcgXxo/s400/Foto_Iklan.png" width="400" /></a></span></span><span style="margin: 0px;"><span style="font-family: "calibri";"><br /></span></span><br />
<span style="margin: 0px;"></span><br />
<h2>
<span style="margin: 0px;"><span style="font-family: "calibri"; font-size: large;">----------------------------------------------------</span></span></h2>
<div>
<br /></div>
</div>
<div style="text-align: center;">
<span style="margin: 0px;"><span style="font-family: "calibri";"><br /></span></span></div>
<div style="text-align: justify;">
<span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="margin: 0px;"><span style="font-family: "calibri";">Kecederaan <i>L</i></span></span><span style="margin: 0px;"><span style="font-family: "calibri";"><i>umbar </i>amat bahaya.
Saranan saya sebagai seorang <i style="mso-bidi-font-style: normal;">sport
massuer professional </i>jika dapat dielak, elaklah! Kerana apabila kemalangan
membabitkan <i style="mso-bidi-font-style: normal;">Lumbar, </i>masalah kesihatan
dibahagian kaki pasti muncul. </span></span></span></div>
<span style="font-family: "arial" , "helvetica" , sans-serif;"><br /></span>
<br />
<div style="margin: 0px 0px 13.33px; text-align: justify;">
<span style="font-family: "arial" , "helvetica" , sans-serif;"><i style="mso-bidi-font-style: normal;"><span style="margin: 0px;">Lumbar</span></i><span style="margin: 0px;"> adalah salah satu segmen dari tulang belakang
atau <i style="mso-bidi-font-style: normal;">Spine </i>yang berada diantara
tulang <i style="mso-bidi-font-style: normal;">Thoracic </i>dan <i style="mso-bidi-font-style: normal;">Sacrum </i>atau mudahnya di bahagian
pinggang<i style="mso-bidi-font-style: normal;">. </i>Disebabkan <i style="mso-bidi-font-style: normal;">Lumbar</i> <i style="mso-bidi-font-style: normal;"><span style="margin: 0px;"> </span></i>berada di tengah-tengah
tubuh ia sekaligus berada di pusat bebanan<i style="mso-bidi-font-style: normal;">
</i>(<i style="mso-bidi-font-style: normal;">center of body gravity</i>)<i style="mso-bidi-font-style: normal;">. </i>Maka, setiap kali jatuh terduduk,
menaikkan badan dari posisi menunduk <i style="mso-bidi-font-style: normal;">(ruku’),
</i>membongkok untuk mengambil sesuatu dilantai<i style="mso-bidi-font-style: normal;"> </i>dan sebagainya <i style="mso-bidi-font-style: normal;">Lumbar</i>
adalah tulang yang menerima tekanan paling tinggi. </span></span></div>
<div style="margin: 0px 0px 13.33px; text-align: center;">
<br /></div>
<div style="text-align: center;">
<a href="https://sportfitnhealth.blogspot.com/p/sports-massage.html"><img border="0" data-original-height="667" data-original-width="861" height="308" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjuaaYjmQM9RHzWcjitigFBVjd1r-3bhij6P_48CfZZG0yic_Ia3C8f4ScSXIGIx5CCHFa5AcjoZP0rpirlab4bmC2nbONpCJNoXqmt6gEvYIe4aEm7ptI0MosnYrA-m-9dw1xTnCddv4A/s400/SportMassage_LihatKesPelanggan.png" width="400" /></a><b></b><i></i><u></u><sub></sub><sup></sup><strike></strike></div>
<b></b><i></i><u></u><sub></sub><sup></sup><strike></strike><br />
<div style="margin: 0px 0px 13.33px; text-align: justify;">
<span style="font-family: "calibri";"><span style="margin: 0px;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><i style="color: black; font-size: 16px; font-style: italic; font-variant: normal; font-weight: 400; letter-spacing: normal; text-align: justify; text-decoration: none; text-indent: 0px; text-transform: none; white-space: normal; word-spacing: 0px;"><span style="margin: 0px;">Lumbar</span></i><span style="color: black; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 400; letter-spacing: normal; margin: 0px; text-align: justify; text-decoration: none; text-indent: 0px; text-transform: none; white-space: normal; word-spacing: 0px;"> mempunyai 5 tulang yang dikenali <i style="mso-bidi-font-style: normal;">Lumbar 1 </i>hingga <i style="mso-bidi-font-style: normal;">Lumbar </i>5. Di <i style="mso-bidi-font-style: normal;">tulang Lumbar </i>terdapat
<i style="mso-bidi-font-style: normal;">intervetebral foramen</i> yang merupakan
laluan akar saraf <i style="mso-bidi-font-style: normal;">(Nerve root). </i>Akar
saraf ini kemudiannya terpecah ke beberapa cabang untuk menjalankan fungsinya
menghantar <i style="mso-bidi-font-style: normal;">signal (innervate) </i>di <i style="mso-bidi-font-style: normal;">lower extremity </i>(Bahagian pinggul ke
bawah). </span></span><span style="font-family: "calibri";"><b></b><i></i><u></u><sub></sub><sup></sup><strike></strike></span></span></span><br />
<span style="font-family: "calibri";"><span style="margin: 0px;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="color: black; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 400; letter-spacing: normal; margin: 0px; text-align: justify; text-decoration: none; text-indent: 0px; text-transform: none; white-space: normal; word-spacing: 0px;"><br /></span></span></span></span></div>
<span style="font-family: "calibri";"><span style="margin: 0px;">
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEijf1k_2WcRu-YnlVL8PXQ0ck3po_L3HwQ-JTgmRrRCz3_KUV6KuFS0UVJkUUXZqoWiEZnAAQPu_Bi-bwxGUj2Pfg2cgm15qjLSzPMh5wsKh0y8pa-D9UUehemjPvyBwD8G860LTM1KaKw/s1600/Foto1.png" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="299" data-original-width="449" height="213" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEijf1k_2WcRu-YnlVL8PXQ0ck3po_L3HwQ-JTgmRrRCz3_KUV6KuFS0UVJkUUXZqoWiEZnAAQPu_Bi-bwxGUj2Pfg2cgm15qjLSzPMh5wsKh0y8pa-D9UUehemjPvyBwD8G860LTM1KaKw/s320/Foto1.png" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><div style="margin: 0px; text-align: center;">
<span lang="MS" style="font-size: 9pt; line-height: 115%; margin: 0px;">Foto 1: Intertvetebral Foramen adalah laluan akar saraf. <span style="margin: 0px;"> </span></span></div>
<div style="margin: 0px; text-align: center;">
<span lang="MS" style="font-size: 9pt; line-height: 115%; margin: 0px;">Jika laluan saraf ini terhimpit, pelbagai
masalah dibahagian </span></div>
<div style="margin: 0px; text-align: center;">
<span lang="MS" style="font-size: 9pt; line-height: 115%; margin: 0px;">pinggul sehingga ibu jari kaki akan muncul. </span></div>
<div style="margin: 0px; text-align: center;">
<span lang="MS" style="font-size: 9pt; line-height: 115%; margin: 0px;"><br /></span></div>
<div style="margin: 0px; text-align: center;">
<span lang="MS" style="font-size: 9pt; line-height: 115%; margin: 0px;">Sumber foto : </span></div>
<div style="margin: 0px; text-align: center;">
<span lang="MS" style="margin: 0px;"><a href="http://operativeneurosurgery.com/doku.php?id=lumbar_intervertebral_foramen"><span style="font-size: 9pt; line-height: 115%; margin: 0px;"><span style="color: blue;">http://operativeneurosurgery.com/doku.php?id=lumbar_intervertebral_foramen</span></span></a></span></div>
</td></tr>
</tbody></table>
</span></span><br />
<div style="margin: 0px 0px 13.33px; text-align: justify;">
<span style="font-family: "calibri";"><span style="margin: 0px;"><br /></span></span></div>
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg6oQvIoFHRH558PraSvMnPFnKfjcF9EWv5DqncWuZAjE6STxKTc8TNOuKo89KvORne3LXuyIge9pXrlBgSyCsfdZ7_ZQgLY-4B2XgipVuU2LlMEA8P3uD39SfN70UCX8qqTozFS5hCMFA/s1600/Foto2.png" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="264" data-original-width="299" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg6oQvIoFHRH558PraSvMnPFnKfjcF9EWv5DqncWuZAjE6STxKTc8TNOuKo89KvORne3LXuyIge9pXrlBgSyCsfdZ7_ZQgLY-4B2XgipVuU2LlMEA8P3uD39SfN70UCX8qqTozFS5hCMFA/s1600/Foto2.png" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><div style="margin: 0px;">
<span lang="MS" style="font-size: 9pt; line-height: 115%; margin: 0px;">Foto
2: Otot Adductors.<span style="margin: 0px;"> </span></span></div>
<div style="margin: 0px;">
<br /></div>
<div style="margin: 0px;">
<span lang="MS" style="font-size: 9pt; line-height: 115%; margin: 0px;">Sumber
foto: </span><span lang="MS" style="margin: 0px;"><a href="http://operativeneurosurgery.com/doku.php?id=lumbar_intervertebral_foramen"><span style="font-size: 9pt; line-height: 115%; margin: 0px;"><span style="color: blue; font-family: "calibri";">https://learnmuscles.com/glossary/adductor-group/</span></span></a></span><span lang="MS" style="font-size: 9pt; line-height: 115%; margin: 0px;"></span></div>
</td></tr>
</tbody></table>
<div style="margin: 0px 0px 13.33px; text-align: justify;">
<br /></div>
<div style="margin: 0px 0px 13.33px; text-align: justify;">
<span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="margin: 0px;"><span style="font-family: "calibri";">Dalam kes pesakit saya, dia mengadu </span></span><span style="font-size: 14pt; line-height: 115%; margin: 0px;">otot di bahagian <i style="mso-bidi-font-style: normal;">adductors group</i>-nya tegang menyebabkan
beliau sukar bersila.</span><span style="margin: 0px;"><span style="font-family: "calibri";"> Dari
penilaian fizikal yang dijalankan, didapati akar saraf <i style="mso-bidi-font-style: normal;">Lumbar</i> 2, <i style="mso-bidi-font-style: normal;">Lumbar</i> 3 dan <i style="mso-bidi-font-style: normal;">Lumbar</i> 4 sehinggalah saraf <i style="mso-bidi-font-style: normal;">obturator </i>yang mengawal otot di
kelengkangnya tidak berfungsi dengan baik.<span style="margin: 0px;">
</span>Keadaan ini disumbangkan oleh kemalangan motosikal dan kegagalan mengamalkan
senaman sejak sekian lama menyebabkan disekitar laluan saraf tersebut </span></span><span style="font-size: 14pt; line-height: 115%; margin: 0px;">‘ketat’ menyebabkan otot-otot <i style="mso-bidi-font-style: normal;">adductor brevis</i>, <i style="mso-bidi-font-style: normal;">adductor mangus</i>, <i style="mso-bidi-font-style: normal;">adductor
longus</i> dan <i style="mso-bidi-font-style: normal;">pectineus</i> mengalami
pengecutan otot.</span><span style="font-size: 12pt; line-height: 115%; margin: 0px;"> </span><span style="font-family: "calibri";"><span style="margin: 0px;">Sementara otot-otot diberhampiran seperti <i style="mso-bidi-font-style: normal;">gracilis</i> dan <i style="mso-bidi-font-style: normal;">obturator</i> mengalami rasa kebas dan sakit.</span></span></span></div>
<div style="margin: 0px 0px 13.33px; text-align: center;">
<span style="font-family: "calibri";"><span style="margin: 0px;"><b></b><br /></span></span>
<span style="font-family: "calibri";"><span style="margin: 0px;"><a href="http://www.wasap.my/60192401729"><img alt="www.wasap.my/60192401729" border="0" data-original-height="390" data-original-width="976" height="156" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgH2RzACfTDSyeo4JeCRjHhTDVtcyHhMaWS6YXqr4Z5ZbcUPNOgsGyHYvYs9hqEQHh2SebHhLloCjPsvcyHcb_W5lV5yjLyjgVpY7O04n9hgFW6qreNJcYuUU-sd3VPuXjMqn2stfcgXxo/s400/Foto_Iklan.png" style="cursor: move;" width="400" /></a></span></span></div>
<span style="margin: 0px;"><table cellpadding="0" cellspacing="0"><tbody>
<tr><td height="0" style="background-color: transparent; border: 0px rgb(0, 0, 0); margin: 0px;" width="187"><br /></td></tr>
<tr><td style="background-color: transparent; border: 0px rgb(0, 0, 0); margin: 0px;"><br /></td><td style="background-color: transparent; border: 0px rgb(0, 0, 0); margin: 0px;"><br /></td></tr>
</tbody></table>
</span><br />
<div style="text-align: justify;">
<span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="margin: 0px;"><span style="font-family: "calibri";">Setelah mengetahui punca, proses mengurut dilakukan bermula dari
belakang sehinggalah hujung kaki. Dengan teknik <i style="mso-bidi-font-style: normal;">kneading </i>menggunakan jejari dan <i style="mso-bidi-font-style: normal;">drainage,
</i>otot-otot luar dan dalam <span style="margin: 0px;"> </span>di sekeliling
<i style="mso-bidi-font-style: normal;">Lumbar </i>seperti <i style="mso-bidi-font-style: normal;">Quadratus Lumborus, Erector Spine (longissimus), Tranversospinalis </i>dan<i style="mso-bidi-font-style: normal;"> Multifidus </i>semuanya diurut dengan
teliti.</span></span><span style="margin: 0px;"><span style="font-family: "calibri";">Dari belakang, pergerakan urut berganjak ke bahagian pinggul pula.
Dipinggul, teknik <i style="mso-bidi-font-style: normal;">kneading </i>dengan
tapak tangan digunakan pada tengah otot bagi tujuan membantu peredaran darah
dan rangsangan saraf. Diikuti teknik <i style="mso-bidi-font-style: normal;">circle
</i>dengan tekanan siku ringan digunakan di tendon. Antara otot yang diberi tumpuan
adalah <i style="mso-bidi-font-style: normal;">Piriformis </i>kerana ia lazim
dikaitkan dengan himpitan saraf <i style="mso-bidi-font-style: normal;">Sciatica.
Piriformis </i>adalah otot yang melekat di tulang <i style="mso-bidi-font-style: normal;">sacrum </i>(origin) dan di bahagian luar <i style="mso-bidi-font-style: normal;">Greater Trochanter of Femur </i>atau tulang paha (<i style="mso-bidi-font-style: normal;">insertion</i>). Ia melalui <i style="mso-bidi-font-style: normal;">Greater
Sciatic Notch. </i>Tidak ketinggalan juga, saya memberi tumpuan urutan kepada
otot <i style="mso-bidi-font-style: normal;">Internus Obturator </i>yang turut
menjadi laluan saraf <i style="mso-bidi-font-style: normal;">Sciatic</i>. </span></span></span></div>
<div style="text-align: center;">
</div>
<span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="margin: 0px;"><span style="font-family: "calibri";"></span></span><br /></span>
<br />
<div style="margin: 0px 0px 13.33px; text-align: center;">
<span style="margin: 0px;"><span style="font-family: "calibri";"><br /></span></span></div>
<span style="margin: 0px;"><span style="font-family: "calibri";">
</span></span>
<br />
<div style="text-align: center;">
<table cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjUx6hfWIxRYP6bIRtX1vQ16ZZ4S3SYFir47IlDqEeooY5Fz4e2tlQWBMDbAeH5P65FIjgTNFx1oWx_VsKU1YOxH9MEcn0nzPKwmugGRQ2rH1QIlU8p6y4qZnlIoBqTCRLwkC2d8Tx5em4/s1600/Foto3.png" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="389" data-original-width="407" height="305" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjUx6hfWIxRYP6bIRtX1vQ16ZZ4S3SYFir47IlDqEeooY5Fz4e2tlQWBMDbAeH5P65FIjgTNFx1oWx_VsKU1YOxH9MEcn0nzPKwmugGRQ2rH1QIlU8p6y4qZnlIoBqTCRLwkC2d8Tx5em4/s320/Foto3.png" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><div style="margin: 0px; text-align: center;">
<span lang="MS" style="font-size: 9pt; line-height: 115%; margin: 0px;">Foto 3: Otot <i style="mso-bidi-font-style: normal;">Piriformis </i>dan <i style="mso-bidi-font-style: normal;">obturator Internus obturator Internus </i></span></div>
<div style="margin: 0px; text-align: center;">
<span lang="MS" style="font-size: 9pt; line-height: 115%; margin: 0px;">yang lazim terlibat
menghimpit saraf <i style="mso-bidi-font-style: normal;">sciatic. </i><span style="margin: 0px;"> </span></span></div>
<div style="margin: 0px; text-align: justify;">
<br /></div>
<div style="margin: 0px; text-align: center;">
<span lang="MS" style="font-size: 9pt; line-height: 115%; margin: 0px;">Sumber foto : </span></div>
<div style="margin: 0px; text-align: center;">
<span lang="MS" style="font-size: 9pt; line-height: 115%; margin: 0px;"><a href="https://www.orthobullets.com/knee-and-sports/3095/piriformis-muscles-syndrome"><span style="color: blue;">https://www.orthobullets.com/knee-and-sports/3095/piriformis-muscles-syndrome</span></a></span></div>
</td></tr>
</tbody></table>
</div>
<span style="margin: 0px;"><span style="font-family: "calibri";">
</span></span>
<br />
<div class="separator" style="clear: both; margin: 0px 0px 13.33px; text-align: center;">
<br /></div>
<div style="margin: 0px 0px 13.33px; text-align: justify;">
<span style="margin: 0px;"><span style="font-family: "arial" , "helvetica" , sans-serif;">S</span><span style="font-family: "arial" , "helvetica" , sans-serif;">ementara dibahagian bersebelahan <i style="mso-bidi-font-style: normal;">anus, </i>otot <i style="mso-bidi-font-style: normal;">Externus Obturator </i>diberi tumpuan khusus bagi membuka laluan saraf <i style="mso-bidi-font-style: normal;">Obturator. </i>Otot ini mesti diurut dengan
spesifik kerana ia adalah laluan utama saraf <i style="mso-bidi-font-style: normal;">obturator </i>ke otot <i style="mso-bidi-font-style: normal;">adductors </i>iaitu
otot yang menjadi punca kesakitan.<span style="margin: 0px;"> </span></span></span><span style="margin: 0px;"><span style="font-family: "arial" , "helvetica" , sans-serif;">Dikawasan kesakitan ini, teknik <i style="mso-bidi-font-style: normal;">deep
pressure </i>secara terkawal digunakan pada tendon dan tengah otot <i style="mso-bidi-font-style: normal;">adductors group </i>terutama adductor brevis
kerana di hadapan dan belakang otot ini adalah laluan saraf <i style="mso-bidi-font-style: normal;">Anterior Division of Obturtor</i> dan <i style="mso-bidi-font-style: normal;">Posterior Division of Obturtor</i>. </span></span><span style="margin: 0px;"><span style="font-family: "calibri";"><br /></span></span></div>
<span style="margin: 0px;"><span style="font-family: "calibri";">
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://sportfitnhealth.blogspot.com/p/blog-page_73.html" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"></a><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjPcgqJCBhgPq1D426QL8SK7nVHrQsWwYlYYL-zlLAeRQ3uOjcuBR1hDAdhl3U2hAv-45JhElNf1nPkecRGa_B8ZNy2HHQ-dIW1Qcp165v-RuLrKexSkLq5OH7HckHxriecxPsqs6vZD3w/s1600/Foto4.png" imageanchor="1" style="margin-left: auto; margin-right: auto;"><span style="font-size: x-small;"><img border="0" data-original-height="270" data-original-width="280" height="308" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjPcgqJCBhgPq1D426QL8SK7nVHrQsWwYlYYL-zlLAeRQ3uOjcuBR1hDAdhl3U2hAv-45JhElNf1nPkecRGa_B8ZNy2HHQ-dIW1Qcp165v-RuLrKexSkLq5OH7HckHxriecxPsqs6vZD3w/s320/Foto4.png" width="320" /></span></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><div style="margin: 0px 0px 13.33px; text-align: center;">
<span lang="MS" style="line-height: 115%; margin: 0px;">Foto 4 : Otot dan laluan saraf<i> Obturator</i> yang terpecah </span><span lang="MS" style="line-height: 115%; margin: 0px;">kepada dua di otot<i> Adductor Brevis </i></span></div>
<div style="margin: 0px 0px 13.33px; text-align: center;">
<span lang="MS" style="line-height: 115%; margin: 0px;"><i></i><i></i>Sumber
foto. https://www.sciencedirect.com/topics/neuroscience/obturator-</span><span lang="MS" style="line-height: 115%; margin: 0px;">nerve</span><span lang="MS" style="line-height: 115%; margin: 0px;"><br /></span></div>
</td></tr>
</tbody></table>
</span></span><br />
<div style="text-align: center;">
<br /></div>
<div style="margin: 0px 0px 13.33px; text-align: justify;">
<span style="margin: 0px;"><span style="font-family: "calibri";">Selepas<span style="margin: 0px;"> </span>2 jam berurut,
alhamdulillah julat pergerakan sendinya semakin luas dan pesakit dinasihatkan
melakukan beberapa senaman pemulihan. </span></span><br />
<span style="margin: 0px;"><span style="font-family: "calibri";"> </span></span><span style="margin: 0px;"><span style="font-family: "calibri";"><br /></span></span></div>
<div style="margin: 0px 0px 13.33px; text-align: center;">
<h2>
<span style="margin: 0px;"><span style="font-family: "calibri"; font-size: large;">----------------------------------------------------</span></span></h2>
<h2>
<span style="margin: 0px;"><span style="font-family: "calibri"; font-size: large;">WHATAPP UNTUK TEMUJANJI</span></span></h2>
<span style="margin: 0px;"></span><br />
<h2>
<span style="margin: 0px;"><span style="font-family: "calibri"; font-size: large;">KLIK FOTO </span></span></h2>
<span style="margin: 0px;"><span style="font-family: "calibri";"><a href="http://www.wasap.my/60192401729"><img alt="www.wasap.my/60192401729" border="0" data-original-height="390" data-original-width="976" height="156" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgH2RzACfTDSyeo4JeCRjHhTDVtcyHhMaWS6YXqr4Z5ZbcUPNOgsGyHYvYs9hqEQHh2SebHhLloCjPsvcyHcb_W5lV5yjLyjgVpY7O04n9hgFW6qreNJcYuUU-sd3VPuXjMqn2stfcgXxo/s400/Foto_Iklan.png" style="cursor: move;" width="400" /></a><b></b><i></i><u></u><sub></sub><sup></sup><strike></strike></span></span></div>
<div style="margin: 0px 0px 13.33px; text-align: justify;">
<h2 style="text-align: center;">
<span style="margin: 0px;"><span style="font-family: "calibri"; font-size: large;">----------------------------------------------------</span></span></h2>
</div>
<br />
<div style="margin: 0px 0px 13.33px; text-align: justify;">
<br /></div>
<br />
<div style="margin: 0px 0px 13.33px;">
<br /></div>
<br />
<div style="margin: 0px 0px 13.33px;">
<br /></div>
<br />
<div style="margin: 0px 0px 13.33px;">
<br /></div>
<br />
<div style="margin: 0px 0px 13.33px;">
<br /></div>
<br />
<div style="margin: 0px 0px 13.33px;">
<div class="separator" style="clear: both; text-align: center;">
<u><span style="color: #000120;"></span></u><br /></div>
<br /></div>
<b></b><i></i><u></u><sub></sub><sup></sup><strike></strike><span style="font-family: "calibri";"></span>sufianhttp://www.blogger.com/profile/12114539649500644920noreply@blogger.com0tag:blogger.com,1999:blog-5973444588848495865.post-84610694624935204082019-01-07T18:49:00.000-08:002019-08-23T00:17:51.634-07:00MODUL 10 KG 10 MINGGU BERJAYA <div class="separator" style="clear: both; text-align: center;">
</div>
<div class="separator" style="clear: both; text-align: center;">
</div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj7QWIpzktc9JBhA-g9VDYhLmLZ9Vqc1gMJc07g_GHllCucgg9uKsO9M9M2KtkMljZDMSij-s1aWzP5JiLUC1KexhKaRl9dPAckWD0iuGyZkayvGGEIKjE1T4kyIHHZwPgCM6dP0Bm6pqQ/s1600/Foto1.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="649" data-original-width="553" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj7QWIpzktc9JBhA-g9VDYhLmLZ9Vqc1gMJc07g_GHllCucgg9uKsO9M9M2KtkMljZDMSij-s1aWzP5JiLUC1KexhKaRl9dPAckWD0iuGyZkayvGGEIKjE1T4kyIHHZwPgCM6dP0Bm6pqQ/s320/Foto1.png" width="272" /></a></div>
<div class="separator" style="clear: both; text-align: center;">
<br /></div>
<div class="separator" style="clear: both; text-align: center;">
<b></b><i></i><u></u><sub></sub><sup></sup><strike></strike><br /></div>
<div class="separator" style="clear: both; text-align: center;">
Sebelum modul ini diguna pakai secara menyeluruh diseluruh Malaysia kemampuannya telah diuji di 4 lokasi berbeza iaitu di Pusat Promosi Kesihatan Masjid Tanah Melaka, Pusat Promosi Kesihatan Seberang Jaya Pulau Pinang, Pusat Promosi Kesihatan Kerteh, Terengganu dan Pusat Promosi Kesihatan Bangi, Selangor. Fasa ujian ini bermula pada 29 Ogos 2015 dan berakhir pada 24 November 2015. </div>
<div class="separator" style="clear: both; text-align: center;">
<br /></div>
<div class="separator" style="clear: both; text-align: center;">
========================================</div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi1Em5qjtfSdLi-7V7VmVV4c-b85VZNE-SomEu35nqJ8xqPkMiPmWu8bZ54zoGvQEAFLKsqBdHoLDob2WqcHdPhCDE99xsI5EV4vkRpHAgBv4FL2R-7NsqVNxbg452hRmw7vPkeICO-n4I/s1600/Foto7.png" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"></a><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi1Em5qjtfSdLi-7V7VmVV4c-b85VZNE-SomEu35nqJ8xqPkMiPmWu8bZ54zoGvQEAFLKsqBdHoLDob2WqcHdPhCDE99xsI5EV4vkRpHAgBv4FL2R-7NsqVNxbg452hRmw7vPkeICO-n4I/s1600/Foto7.png" imageanchor="1" style="-webkit-text-stroke-width: 0px; background-color: transparent; color: #0066cc; font-family: Times New Roman; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 400; letter-spacing: normal; margin-left: 16px; margin-right: 16px; orphans: 2; text-align: center; text-decoration: underline; text-indent: 0px; text-transform: none; white-space: normal; word-spacing: 0px;"><img border="0" data-original-height="703" data-original-width="1337" height="210" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi1Em5qjtfSdLi-7V7VmVV4c-b85VZNE-SomEu35nqJ8xqPkMiPmWu8bZ54zoGvQEAFLKsqBdHoLDob2WqcHdPhCDE99xsI5EV4vkRpHAgBv4FL2R-7NsqVNxbg452hRmw7vPkeICO-n4I/s400/Foto7.png" width="400" /></a><b></b><i></i><u></u><sub></sub><sup></sup><strike></strike></div>
<div style="clear: both; text-align: center;">
========================================</div>
<div style="clear: both; text-align: center;">
<br /></div>
<div style="clear: both; text-align: center;">
Bagi melicinkan pelaksanaanya, jawatankuasa pelaksana telah dibentuk yang antara fungsi terpentingnya adalah menguruskan publisiti, pendaftaran penyertaan dan pengurusan sesi taklimat.</div>
<div style="clear: both; text-align: center;">
<br /></div>
<div style="clear: both; text-align: center;">
=========================================</div>
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhOEaQXhILLk8-3qIJhLELaUXW-5FtsNQhDdXwEZvldUuphhsLjJI9xeZZ3bbZQdjCLAKr_qXy0MF4HiyCP4jlz9PC5mJIQZ19IJhMJSzuiX8Uh5xGWt6fz7zgFW8XBDa2uLdTIPLdB31Y/s1600/Foto2.png" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="247" data-original-width="638" height="123" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhOEaQXhILLk8-3qIJhLELaUXW-5FtsNQhDdXwEZvldUuphhsLjJI9xeZZ3bbZQdjCLAKr_qXy0MF4HiyCP4jlz9PC5mJIQZ19IJhMJSzuiX8Uh5xGWt6fz7zgFW8XBDa2uLdTIPLdB31Y/s320/Foto2.png" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Jawatankuasa Program 10 kg 10 minggu di Kerteh dan Masjid Tanah </td></tr>
</tbody></table>
<div class="separator" style="clear: both; text-align: center;">
<br /></div>
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg0xbbR_Y_xBRkZyN9997juGF6bm9ACrqmMYoqMY-nNnGhPaRYAbCKxgYRPVwhli0fIYLre8WMNdkb70GO7awdPEmLNUVtV_dAiHi2NKUu2eiBZU0WwhZOVIi4wBkxuYlaU_qNY3Ru8wjc/s1600/Foto3.png" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="389" data-original-width="652" height="190" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg0xbbR_Y_xBRkZyN9997juGF6bm9ACrqmMYoqMY-nNnGhPaRYAbCKxgYRPVwhli0fIYLre8WMNdkb70GO7awdPEmLNUVtV_dAiHi2NKUu2eiBZU0WwhZOVIi4wBkxuYlaU_qNY3Ru8wjc/s320/Foto3.png" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Taklimat Pra 10kg 10 Minggu kepada peserta </td></tr>
</tbody></table>
<div class="separator" style="clear: both; text-align: center;">
========================================</div>
<div class="separator" style="clear: both; text-align: center;">
<br /></div>
<div class="separator" style="clear: both; text-align: center;">
Program 10 kg 10 minggu ini melibatkan 3 fasa iaitu Fasa Adaptasi, Fasa Transisi dan Fasa Pengkhususan. Ia dimulakan dengan Sesi Taklimat oleh Ketua Jurulatih. </div>
<div class="separator" style="clear: both; text-align: center;">
<br /></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="http://www.wasap.my/60192401729/Nak10on10"><img border="0" data-original-height="559" data-original-width="731" height="244" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEheLpvQv016ohEKBh09-PyE5sgB2O6Bh2K68dj_ac-4zfhrAaMi2DEEUAaxT_iyyJSE56WptXzc1J50BjBy8zNmGCm5FR3y8E77sZ0vAiPkOZTmQrgJLM7DXUhwdXfrIYL0UnK81fZSs6o/s320/Foto11.png" width="320" /></a></div>
<div class="separator" style="clear: both; text-align: center;">
<u><span style="color: #000120;"></span></u><br /></div>
<div class="separator" style="clear: both; text-align: center;">
Taklimat ini amat penting kerana ia bukan sahaja menerangkan struktur program tetapi mencakupi perkongsian TIPS dan STRATEGI KURUS bagi memberi suntikan motivasi, <i>mind setting </i>dan <i>goal setting. </i> </div>
<div class="separator" style="clear: both; text-align: center;">
<br /></div>
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiBqkVmPsc6MK9PMkq8NeBnhYiNXcvNcQslDY24CZmgIVZyl57GNPrdkKLnHE3sy7O_uuatNPM1BD23uDhb1cfY52loYtT_AvN7F7Jm7j2C6kFJdLhEg3WuxaFGiHb-YaLqfr8YKskivBc/s1600/Foto8.png" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="620" data-original-width="866" height="286" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiBqkVmPsc6MK9PMkq8NeBnhYiNXcvNcQslDY24CZmgIVZyl57GNPrdkKLnHE3sy7O_uuatNPM1BD23uDhb1cfY52loYtT_AvN7F7Jm7j2C6kFJdLhEg3WuxaFGiHb-YaLqfr8YKskivBc/s400/Foto8.png" width="400" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><div>
Bagi melihat keberkesanan program, sebanyak 4 ujian diwujudkan </div>
<div>
iaitu pada sebelum taklimat,minggu ke 3, 7 dan ke 11</div>
<div>
<br /></div>
</td></tr>
</tbody></table>
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg8AOU897KDAUMvL0mSn7OV_iropmrjol8V7prcOH8TJWhDqu_BQ786d3C4IZgQZ6JDjj98KeLjZ8AYWPVewMaBWkU9pjOkA2lzSaRZmDTDpRTBnliAfSejy93bJzQzVcNzFmeVt8Erpqs/s1600/Foto6.png" imageanchor="1" style="-webkit-text-stroke-width: 0px; background-color: transparent; color: #0066cc; font-family: Times New Roman; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 400; letter-spacing: normal; margin-left: auto; margin-right: auto; orphans: 2; text-align: center; text-decoration: underline; text-indent: 0px; text-transform: none; white-space: normal; word-spacing: 0px;"><img border="0" data-original-height="568" data-original-width="861" height="211" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg8AOU897KDAUMvL0mSn7OV_iropmrjol8V7prcOH8TJWhDqu_BQ786d3C4IZgQZ6JDjj98KeLjZ8AYWPVewMaBWkU9pjOkA2lzSaRZmDTDpRTBnliAfSejy93bJzQzVcNzFmeVt8Erpqs/s320/Foto6.png" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">3 perserta terbaik di Seberang Perai P.Pinang dan statistic kejayaan</td></tr>
</tbody></table>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg8AOU897KDAUMvL0mSn7OV_iropmrjol8V7prcOH8TJWhDqu_BQ786d3C4IZgQZ6JDjj98KeLjZ8AYWPVewMaBWkU9pjOkA2lzSaRZmDTDpRTBnliAfSejy93bJzQzVcNzFmeVt8Erpqs/s1600/Foto6.png" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"></a></div>
<div class="separator" style="clear: both; text-align: center;">
</div>
<div class="separator" style="clear: both; text-align: center;">
<br /></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhWzPfuYVOiaxge4YGNfRZSTproIdWFMFC7QHHEM-e3GRisit8sTga-zVwPbClrV6UR09NhPUS3VIl2QSUekJHrixh-2DBN_TewAqfI17yZE6q9po912o1fYT-tzYVph1QEmMLuH5RnvtU/s1600/Foto10.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="604" data-original-width="793" height="243" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhWzPfuYVOiaxge4YGNfRZSTproIdWFMFC7QHHEM-e3GRisit8sTga-zVwPbClrV6UR09NhPUS3VIl2QSUekJHrixh-2DBN_TewAqfI17yZE6q9po912o1fYT-tzYVph1QEmMLuH5RnvtU/s320/Foto10.png" width="320" /></a></div>
<div class="separator" style="clear: both; text-align: center;">
<br /></div>
<div class="separator" style="clear: both; text-align: center;">
<br /></div>
<div class="separator" style="clear: both; text-align: center;">
Setelah ianya berjaya, latihan intensif dan terperinci diberikan kepada pegawai dan kakitangan KKM berhubung tatacara mengaplikasi modul 10kg 10 minggu ini. </div>
<div class="separator" style="clear: both; text-align: center;">
<br /></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgUFikUZXA9X1zxCXpK6iQ9K8_nHyXMQQblpo_-NWAEmf9nZm8IfxEEyRu2Mg1a8Dk3TJv7HinngxXocqE8wYMXusoxp9ID5qBBT6qSjGW1m5tJ_e1yRkQCzj23ftxIO-fh2tdxsKRqfqU/s1600/Foto9.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="576" data-original-width="648" height="284" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgUFikUZXA9X1zxCXpK6iQ9K8_nHyXMQQblpo_-NWAEmf9nZm8IfxEEyRu2Mg1a8Dk3TJv7HinngxXocqE8wYMXusoxp9ID5qBBT6qSjGW1m5tJ_e1yRkQCzj23ftxIO-fh2tdxsKRqfqU/s320/Foto9.png" width="320" /></a></div>
<div class="separator" style="clear: both; text-align: center;">
<br /></div>
<div class="separator" style="clear: both; text-align: center;">
<br /></div>
<div class="separator" style="clear: both; text-align: center;">
Kini melalui pegawai dan kakitangan Promosi Kesihatan di Seluruh Malaysia, Program 10kg 10 minggu terus berkembang dari semasa ke semasa dan mendapat inpak penyertaan maksima.</div>
<div class="separator" style="clear: both; text-align: center;">
<br /></div>
<div class="separator" style="clear: both; text-align: center;">
===================================</div>
<div class="separator" style="clear: both; text-align: center;">
<br /></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgdOa3ImEIuoyxO9k0RIuXNpfcrqHuEHAR444R_HGvaaFuCrSqZZ_NKUROnhl5Fa1Xc3UDONGJAtjVj2Q-Ca8IC7MTf25Te2-lxckjFqEr_rNHIgrgKIGmSioGljUQGPdEbX4L0b-KFUIE/s1600/Foto19.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1023" data-original-width="1223" height="267" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgdOa3ImEIuoyxO9k0RIuXNpfcrqHuEHAR444R_HGvaaFuCrSqZZ_NKUROnhl5Fa1Xc3UDONGJAtjVj2Q-Ca8IC7MTf25Te2-lxckjFqEr_rNHIgrgKIGmSioGljUQGPdEbX4L0b-KFUIE/s320/Foto19.png" width="320" /></a></div>
<div class="separator" style="clear: both; text-align: center;">
<br /></div>
<div class="separator" style="clear: both; text-align: center;">
<br /></div>
<div class="separator" style="clear: both; text-align: center;">
=====================================</div>
<div class="separator" style="clear: both; text-align: center;">
<br /></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://sportfitnhealth.blogspot.com/p/blog-page_2.html"><img border="0" data-original-height="568" data-original-width="1189" height="152" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjzXBzBfO3OuaIyfSwPAWYOEybNw6O9AxX-vArjgPi81s8-jAlVOB84eArMY9JudCHwRlRCdpENuHDqZSqQYHRJf5JkLkGQ9JvynOxj_zOEQ3o-Em7iLgfFUsphwFyeh1Wa2Bj9qyR3vYU/s320/Foto20.png" width="320" /></a></div>
<div class="separator" style="clear: both; text-align: center;">
<u><span style="color: #000120;"></span></u><br /></div>
<div class="separator" style="clear: both; text-align: center;">
=======================================</div>
<div class="separator" style="clear: both; text-align: center;">
<br /></div>
<div class="separator" style="clear: both; text-align: center;">
<br /></div>
<div class="separator" style="clear: both; text-align: center;">
<br /></div>
<div class="separator" style="clear: both; text-align: center;">
<br /></div>
sufianhttp://www.blogger.com/profile/12114539649500644920noreply@blogger.com0tag:blogger.com,1999:blog-5973444588848495865.post-29141136293062605412019-01-02T12:09:00.001-08:002019-08-23T00:18:50.560-07:00TANGANI MATI PUCUK DENGAN URUT-URUT<div style="text-align: justify;">
<span style="font-family: inherit;">Memandangkan ramai yang bertanya, maka disini saya kongsikan apa itu Mati Pucuk dan bagaimana kaedah merawatnya. </span><span style="font-family: inherit;">Saya percaya setiap penyakit termasuk Mati Pucuk atau Erectile Dysfunction (ED) ada ubatnya. Maka mari saya bantu. </span></div>
<div style="text-align: justify;">
<span style="background-color: transparent; color: #333333; display: inline; float: none; font-style: normal; font-variant: normal; font-weight: 400; letter-spacing: normal; list-style: none; text-align: left; text-decoration: none; text-indent: 0px; text-shadow: none; text-transform: none; white-space: normal; word-spacing: 0px;"><span style="font-family: inherit;"><br /></span></span>
<span style="background-color: transparent; color: #333333; display: inline; float: none; font-style: normal; font-variant: normal; font-weight: 400; letter-spacing: normal; list-style: none; text-align: left; text-decoration: none; text-indent: 0px; text-shadow: none; text-transform: none; white-space: normal; word-spacing: 0px;"><span style="font-family: inherit;"><span style="background-color: transparent; color: black; display: inline; float: none; font-family: "times new roman"; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 400; letter-spacing: normal; text-align: left; text-decoration: none; text-indent: 0px; text-transform: none; white-space: normal; word-spacing: 0px;">Mati Pucuk atau ED adalah keadaan otot kemaluan lelaki tidak mencapai tahap tegang yang cukup pada waktu yang lama. Terdapat beberapa penyebab berlakunya ED dan penyumbang paling besar adalah disebabkan masalah saluran darah. </span>Berdasarkan statistik, didapati seramai 1.7 juta lelaki di Malaysia berusia 40 tahun ke atas mengalami masalah mati pucuk atau ED. Wow! ramainya</span></span></div>
<div style="text-align: justify;">
<br /></div>
<div class="separator" style="clear: both; text-align: justify;">
</div>
<div style="text-align: justify;">
<table cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgZL_vCsytJXGBvxqgOkT7Dw4nvJbvhgAOUUbofTv85uOi_sTvwGBIA3lVbrcCTpmUT5KAq17EP-F2nncT3eEDtoe7NI0d4ZIV_n52gJgnKaGkeAq11pRYKkfTTcpaYofzd4rz_MaQsfmk/s1600/Foto3.png" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="434" data-original-width="1010" height="137" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgZL_vCsytJXGBvxqgOkT7Dw4nvJbvhgAOUUbofTv85uOi_sTvwGBIA3lVbrcCTpmUT5KAq17EP-F2nncT3eEDtoe7NI0d4ZIV_n52gJgnKaGkeAq11pRYKkfTTcpaYofzd4rz_MaQsfmk/s320/Foto3.png" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><div>
Maka tak heranlah mengapa ramai yang menalifon saya. </div>
<div>
Tuan buat urut batin ka? </div>
</td></tr>
</tbody></table>
</div>
<div class="separator" style="clear: both; text-align: justify;">
<br /></div>
<div style="text-align: justify;">
<table cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEig2XEuJm6JE-vgTJRLKP0e0ZtpXIPNx6I9iorOW5jQvab1PeYjgPZ_hKdS_c9t3bPPscRMoVIXhrR4bw4PpU4_cy0H0azYoKA-iy2gnPd-MdOwb4wNvF4Qy53BIcmzHvt5yYIMr2bDqXg/s1600/Foto4.png" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="990" data-original-width="1600" height="198" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEig2XEuJm6JE-vgTJRLKP0e0ZtpXIPNx6I9iorOW5jQvab1PeYjgPZ_hKdS_c9t3bPPscRMoVIXhrR4bw4PpU4_cy0H0azYoKA-iy2gnPd-MdOwb4wNvF4Qy53BIcmzHvt5yYIMr2bDqXg/s320/Foto4.png" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><span style="font-size: xx-small;">Sumber foto : http://www.drsinghals.com/urology-procedure-2/erectile-dysfunction/</span></td></tr>
</tbody></table>
</div>
<span style="font-size: xx-small;"></span><br />
<div style="text-align: justify;">
<br /></div>
<div style="text-align: justify;">
Dari perspektif lain, keadaan Mati Pucuk sebenarnya secara langsung memberitahu kita bahawa tubuh sedang menghadapi risiko penyakit hipertensi, jantung dan diabetis. Sebab itu golongan berusia (40 tahun keatas) sering dikaitan masalah Mati Pucuk apabila wujudnya 3 penyakit serangkai ini. Sementara golongan muda pula (bawah 40 tahun) dikaitkan dengan gangguan emosi melalui stress dan saraf (kemalangan @ amalan postur yang salah dan berlarutan). Ringkasnya, Mati Pucuk atau ED adalah disebabkan gangguan kepada 3 elemen iaitu (1) saluran darah (2) gangguan saraf dan (3) gangguan emosi yang menyebabkan gangguan kepada hormon.</div>
<div style="text-align: justify;">
<br /></div>
<div style="text-align: justify;">
Maka timbul persoalan, bolehkah mengurut batin (zakar) bagi mengatasi Mati Pucuk?.</div>
<div style="text-align: justify;">
<div style="text-align: center;">
<br /></div>
<div style="text-align: center;">
<br /></div>
<div style="text-align: center;">
------------------------------------------------------------</div>
<br />
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://anasufihomestay.blogspot.com/p/blog-page.html" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="305" data-original-width="754" height="129" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgnkee6efMywFp3TO5Nnnme2JW4xsFGglDnJbVAj3OVmB8LSgcLvmwboPsvfrLtkRbEPvQMoT6R_DdMTtKU84E-HfJpbKln9lVRUR3eYOxHUbDK3wfgErPm93ulz1Yu9exExXKNdrxz3K4/s320/Foto2.png" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><div>
Dapatkan perkhidmatan urutan PERCUMA </div>
<div>
semasa menginap di AnaSufi Homestay.<br />
T&C Applied</div>
</td></tr>
</tbody></table>
<div class="separator" style="clear: both; text-align: center;">
------------------------------------------------------------</div>
<div style="text-align: center;">
<br /></div>
<br /></div>
<div style="text-align: justify;">
Jawapanya, bergantung kepada latar belakang masalah Mati Pucuk itu sendiri. Jika ia disebabkan gangguan saluran darah akibat kolesterol dan masalah saraf disebabkan kencing manis dan kecederaan fizikal, URUTAN SEMATA-MATA TIDAK MEMBANTU tetapi jika di GEMBLENGKAN dengan SENAMAN SPESIFIK insyaAllah berjaya!.</div>
<div style="text-align: justify;">
<br /></div>
<div style="text-align: justify;">
<br /></div>
<div style="text-align: center;">
-----------------------------------------------------------</div>
<div style="text-align: center;">
FTB X adalah program terbaru saya. </div>
<div style="text-align: center;">
Ia adalah gabungan beberapa rutin senaman </div>
<div style="text-align: center;">
dan urutan batin spesifik. </div>
<div style="text-align: justify;">
<br /></div>
<div style="text-align: justify;">
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="http://www.wasap.my/60192401729" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img alt="www.wasap.my/60192401729" border="0" data-original-height="282" data-original-width="893" height="101" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhGzRxXyCLa8V9oV6LBQzqaksI17pwgcHhAq0CulSGahr8HtAzSLfrl8YzMuAmoTH3h-0jjHZsJzocxFFDd_kFLJ4LlOdIPybkQtdS3kOErFGyd7XzjIgJp-vJO0OoOpSbZt6u3p-ORhC0/s320/Foto6.png" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><div>
Berminat?. Klik foto ni sekarang. Tempat terhad! </div>
<div>
<br /></div>
<div>
---------------------------------------------------------------------------------</div>
</td></tr>
</tbody></table>
</div>
<div style="text-align: justify;">
<br /></div>
<div style="text-align: justify;">
Jika Mati Pucuk disebabkan gangguan emosi (stress) ia lebih mudah ditangani dan urut mempunyai pengaruh yang besar kerana <i>pressure</i> urutan boleh melancarkan aliran darah. membantu mengurangkan tekanan dengan melancarkan peredaraan darah.</div>
<div style="text-align: justify;">
<br /></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://sportfitnhealth.blogspot.com/p/blog-page_73.html"><img border="0" data-original-height="711" data-original-width="800" height="284" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj90qQH2nwWkV_qzfxg-cQo7fAd78LsG37_9zG1kvr3e4YarPTBBEO75R31bFsPv3p8-eXo_zCj86vDP7ey98ugkuCxQ1QMiq6-enVx5rKW5CA4yhsZM1OczS3oeSzLQpNSoavr6i8WDTM/s320/PromosiTahunBaru200197.jpg" width="320" /></a></div>
<div style="text-align: center;">
<table cellpadding="0" cellspacing="0" class="tr-caption-container" style="background-color: transparent; color: black; font-family: "times new roman"; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 400; letter-spacing: normal; margin-bottom: 8px; margin-left: auto; margin-right: auto; padding: 6px; text-align: center; text-decoration: none; text-indent: 0px; text-transform: none; white-space: normal; word-spacing: 0px;"><tbody style="margin-bottom: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px;">
<tr style="margin-bottom: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px;"><td style="text-align: center;"><div style="margin: 0px; text-align: justify;">
<span style="background-color: transparent; color: black; display: inline; float: none; font-family: "times new roman"; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 400; letter-spacing: normal; text-align: justify; text-decoration: none; text-indent: 0px; text-transform: none; white-space: normal; word-spacing: 0px;">Kaedah saya mengurut batin adalah dengan mencari laluan saluran darah dan saraf ke zakar atau lebih tepat otot </span><i style="-webkit-text-stroke-width: 0px; background-color: transparent; color: black; font-family: Times New Roman; font-size: 16px; font-style: italic; font-variant: normal; font-weight: 400; letter-spacing: normal; orphans: 2; text-align: justify; text-decoration: none; text-indent: 0px; text-transform: none; white-space: normal; word-spacing: 0px;">corpora carvenosa</i><span style="background-color: transparent; color: black; display: inline; float: none; font-family: "times new roman"; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 400; letter-spacing: normal; text-align: justify; text-decoration: none; text-indent: 0px; text-transform: none; white-space: normal; word-spacing: 0px;">. Dengan kata lain tidak menyentuh zakar apatah lagi mendedahkan aurat besar pesakit.</span></div>
<div style="margin: 0px; text-align: justify;">
<span style="background-color: transparent; color: black; display: inline; float: none; font-family: "times new roman"; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 400; letter-spacing: normal; text-align: justify; text-decoration: none; text-indent: 0px; text-transform: none; white-space: normal; word-spacing: 0px;"><br /></span></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgFDdj9ouKwbI5ecGcAhAIbWjIHGlL17ihFCbhHcnUpFMKvBBKyPDEl64FsjVlFYltbN1FoC8iALJsa3DnUPHxJ4oYTqdOyCES7QPbK4eolk-KPbr_Hdc3z1QGWWKBWEI_cxhF2Fc3baao/s1600/Foto7.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="384" data-original-width="450" height="273" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgFDdj9ouKwbI5ecGcAhAIbWjIHGlL17ihFCbhHcnUpFMKvBBKyPDEl64FsjVlFYltbN1FoC8iALJsa3DnUPHxJ4oYTqdOyCES7QPbK4eolk-KPbr_Hdc3z1QGWWKBWEI_cxhF2Fc3baao/s320/Foto7.jpg" width="320" /></a></div>
<div style="-webkit-text-stroke-width: 0px; background-color: transparent; color: black; font-family: Times New Roman; font-size: 12.8px; font-style: normal; font-variant: normal; font-weight: 400; letter-spacing: normal; orphans: 2; padding-top: 0px; text-align: center; text-decoration: none; text-indent: 0px; text-transform: none; white-space: normal; word-spacing: 0px;">
<div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;">
<i style="font-size: 12.8px; padding-top: 0px;">Corpora Carvenosa</i> adalah otot yang berperanan </div>
</div>
<div style="-webkit-text-stroke-width: 0px; background-color: transparent; color: black; font-family: Times New Roman; font-size: 12.8px; font-style: normal; font-variant: normal; font-weight: 400; letter-spacing: normal; orphans: 2; padding-top: 0px; text-align: center; text-decoration: none; text-indent: 0px; text-transform: none; white-space: normal; word-spacing: 0px;">
<div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;">
menegangkan zakar. </div>
</div>
<div style="-webkit-text-stroke-width: 0px; background-color: transparent; color: black; font-family: Times New Roman; font-size: 12.8px; font-style: normal; font-variant: normal; font-weight: 400; letter-spacing: normal; orphans: 2; padding-top: 0px; text-align: center; text-decoration: none; text-indent: 0px; text-transform: none; white-space: normal; word-spacing: 0px;">
<div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;">
Sumber foto: https://www.the-bent-penis-website.com/</div>
</div>
<div style="-webkit-text-stroke-width: 0px; background-color: transparent; color: black; font-family: Times New Roman; font-size: 12.8px; font-style: normal; font-variant: normal; font-weight: 400; letter-spacing: normal; orphans: 2; padding-top: 0px; text-align: center; text-decoration: none; text-indent: 0px; text-transform: none; white-space: normal; word-spacing: 0px;">
<div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;">
corpus-spongiosum.html</div>
</div>
</td></tr>
<tr style="margin-bottom: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px;"><td class="tr-caption" style="font-size: 12.8px; padding-top: 4px; text-align: center;"><div style="margin: 0px; text-align: justify;">
<span style="font-family: "times new roman"; font-size: small;"></span><br /></div>
</td></tr>
</tbody></table>
</div>
<div style="text-align: justify;">
<br /></div>
<div style="text-align: justify;">
Urutan ditujukan kepada 4 bahagian tubuh iaitu (1) Di kepala, leher dan sedikit bahagian bahu bertujuan mengurangkan kadar stres dan melancarkan aliran darah ke otak.<br />
<br />
<br />
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgMklw8aitA1M-9_7XDni_rcgeZ6LAKSk4wiA-zLPBkDSN56hS__IgPX41pY4DG2tmoMOIY-VjQFxvg60q5M0RVakpbMdYWpgkyj5aNhJ9mRoDOVdQuUU5BkAGZy8OAiszHPz-ovxgJmEc/s1600/Foto8.png" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="300" data-original-width="400" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgMklw8aitA1M-9_7XDni_rcgeZ6LAKSk4wiA-zLPBkDSN56hS__IgPX41pY4DG2tmoMOIY-VjQFxvg60q5M0RVakpbMdYWpgkyj5aNhJ9mRoDOVdQuUU5BkAGZy8OAiszHPz-ovxgJmEc/s320/Foto8.png" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><div>
Tahukah anda pituitary di otak mengawal penghasilan sperma?</div>
<div>
Dengan urutan yang menenangkan (mengurangkan stres)</div>
<div>
peluang untuk menimang cahaya mata semakin tinggi. </div>
<div>
Sumber foto : https://study.com/academy/lesson/what-is-fsh.html</div>
</td></tr>
</tbody></table>
<br />
(2) Di sepanjang otot tulang belakang bagi mengatasi ketegangan otot dan saraf tunjang. (3) Di <i>Internal Iliac Artery</i> kerana saluran darah ini bertanggungjawab menyalurkan darah ke 6 lokasi dan salah satunya ke zakar. (4) Tapak kaki dan laluan saraf <i>sciatica</i>.<br />
<br />
Tekanan yang betul insyaAllah akan melancarkan aliran darah seterusnya mengembalikan berprestasi sebenar anda. Yang lebih penting tanggungjawab kita sebagai suami selesai dengan jayanya.<br />
<br />
<br />
<br /></div>
<div style="text-align: justify;">
<br /></div>
sufianhttp://www.blogger.com/profile/12114539649500644920noreply@blogger.com0tag:blogger.com,1999:blog-5973444588848495865.post-80488069471101269672019-01-01T05:37:00.004-08:002019-08-26T11:54:53.889-07:0019 TIP KURUS PALING 'KILLER' <div style="text-align: justify;">
<span style="font-family: "arial" , "helvetica" , sans-serif;"><br /></span>
<span style="font-family: "arial" , "helvetica" , sans-serif;"><br /></span>
<span style="font-family: "arial" , "helvetica" , sans-serif;">Terlalu banyak tips-tips kurus dihidangkan kepada anda sehinggakan faktanya meragukan. Namun tips yang saya hidangkan ini adalah berdasarkan pengalaman mengendali dan melatih peserta didalam program <b>Follow the Beat 'Just Follow n Slim'</b>. </span><span style="font-family: "arial" , "helvetica" , sans-serif;">Tips-tips ini merupakan jawapan bagi persoalan mereka. </span><br />
<span style="font-family: "arial" , "helvetica" , sans-serif;"><br /></span>
<span style="font-family: "arial" , "helvetica" , sans-serif;"><br /></span></div>
<span style="font-family: "arial" , "helvetica" , sans-serif;"><b>1. Tidurlah Dengan Kualiti</b></span><br />
<span style="font-family: "arial" , "helvetica" , sans-serif;"><br /></span>
<br />
<div style="text-align: justify;">
<span style="font-family: "arial" , "helvetica" , sans-serif;">Tidur amat penting untuk kurus. Ketika tidur semua sistem tubuh 'direhatkan' dan organ terpenting kurus yang harus direhatkan adalah hati (liver). Maka tidurlah awal. Sebaik-baik tidur adalah selepas waktu isya'.</span></div>
<span style="font-family: "arial" , "helvetica" , sans-serif;"><br /></span>
<br />
<span style="font-family: "arial" , "helvetica" , sans-serif;"><br /></span>
<br />
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhCcR5Ar1qKthZmF9mT70kQL3U2MwVxvR5kCKBi5oZ0y2SkYEpejI1iis97Pg2FqggCNf4CSs9m439GqnkjTmNLdEDaEKBQ2ygAqGQwkTblPwOtahetaKSd6PXLe3Kn3YRb3bo9jzq5Obg/s1600/493ss_getty_rf_liver_anatomy_illustration%255B1%255D.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><img border="0" data-original-height="335" data-original-width="493" height="216" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhCcR5Ar1qKthZmF9mT70kQL3U2MwVxvR5kCKBi5oZ0y2SkYEpejI1iis97Pg2FqggCNf4CSs9m439GqnkjTmNLdEDaEKBQ2ygAqGQwkTblPwOtahetaKSd6PXLe3Kn3YRb3bo9jzq5Obg/s320/493ss_getty_rf_liver_anatomy_illustration%255B1%255D.jpg" width="320" /></span></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><span style="font-family: "arial" , "helvetica" , sans-serif; font-size: xx-small;">Sumber foto : https://www.webmd.com/cancer/ss/</span><br />
<span style="font-family: "arial" , "helvetica" , sans-serif; font-size: xx-small;">slideshow-liver-cancer-guide</span></td></tr>
</tbody></table>
<span style="font-family: "arial" , "helvetica" , sans-serif;"><br /></span>
<span style="font-family: "arial" , "helvetica" , sans-serif;"><b>2. Henti Gula Ringkas</b></span><br />
<span style="font-family: "arial" , "helvetica" , sans-serif;"><br /></span>
<br />
<div style="text-align: justify;">
<span style="font-family: "arial" , "helvetica" , sans-serif;">'Gula' tiada faedah melainkan memberi rasa manis dan menambah kalori <i>intake</i>. Ramai orang keliru dengan gula sehinggakan roti menjadi keutamaan berbanding nasi. Apabila gula ringkas diambil hormon insulin akan dikeluarkan dengan banyak, dikala itu proses pembakaran lemak menjadi perlahan.</span><br />
<span style="font-family: "arial" , "helvetica" , sans-serif;"><br /></span>
<span style="font-family: "arial" , "helvetica" , sans-serif;"><br /></span>
<br />
<h2 style="text-align: center;">
<span style="font-family: "arial" , "helvetica" , sans-serif;">INGIN KURUS?<span style="color: blue;">JIMAT 50% </span></span></h2>
<h2 style="text-align: center;">
<span style="font-family: "arial" , "helvetica" , sans-serif;">KLIK FOTO SEKARANG</span></h2>
<div>
<span style="font-family: "arial" , "helvetica" , sans-serif;"><br /></span></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://docs.google.com/forms/d/e/1FAIpQLSdxoGNGC3UbPoVp5MtDtxja1-Gy-cx6kbbYmE8xDeJ3uyEb2g/viewform"><img border="0" data-original-height="900" data-original-width="1600" height="225" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhRXx10y2FN_dbRIczoerTwtT-p-II70ivPd17Uq1xt3S5WdYAPKfVnsJ13hkLqcnyfVMtizTATKanr6XszJMaYtTmHGbeHMBmI18_Z_5KRI3dug40-qJondhzyivzTweZbAsgERoKNPhE/s400/Foto+Untuk+Borang+2.png" width="400" /></a></div>
<span style="font-family: "arial" , "helvetica" , sans-serif;"><br /></span>
<br />
<div style="text-align: right;">
<br /></div>
</div>
<span style="font-family: "arial" , "helvetica" , sans-serif;"><br /></span>
<span style="font-family: "arial" , "helvetica" , sans-serif;"><b>3. Banyakkan Sayur Hijau</b></span><br />
<span style="font-family: "arial" , "helvetica" , sans-serif;"><br /></span>
<br />
<div style="text-align: justify;">
<span style="font-family: "arial" , "helvetica" , sans-serif;">Sayur hijau baik untuk darah kerana kaya dengan vitamin B, zink dan iron. Maka pengambilan yang betul, boleh merancakkan proses penguraian tenaga (pembakaran). Vitamin B banyak terlibat ketika tubuh menggunakan system tenaga aerobic (didalam Citric Cycle).</span></div>
<span style="font-family: "arial" , "helvetica" , sans-serif;"><br /></span>
<span style="font-family: "arial" , "helvetica" , sans-serif;"><br /></span>
<br />
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg4YBraIx7DwuIjBfcEzqB6dBm9i13hMt2Sa6MCC2W9QsPrlL1LBMMPqsTJW9jSxaFhuMvcRUTCCFJATCIX2SaZH-mYBSmWwMwrvw1AceiZzzlWzjInTgBG0tfW202CAQ0gn7xyGe8CQ_w/s1600/Foto1.png" imageanchor="1" style="margin-left: auto; margin-right: auto;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><img border="0" data-original-height="419" data-original-width="479" height="279" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg4YBraIx7DwuIjBfcEzqB6dBm9i13hMt2Sa6MCC2W9QsPrlL1LBMMPqsTJW9jSxaFhuMvcRUTCCFJATCIX2SaZH-mYBSmWwMwrvw1AceiZzzlWzjInTgBG0tfW202CAQ0gn7xyGe8CQ_w/s320/Foto1.png" width="320" /></span></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><span style="font-family: "arial" , "helvetica" , sans-serif;">Sumber foto : https://www.simplyrecipes.com/recipes/spinach/</span></td></tr>
</tbody></table>
<span style="font-family: "arial" , "helvetica" , sans-serif;"><br /></span>
<span style="font-family: "arial" , "helvetica" , sans-serif;"><br /></span><br />
<div style="text-align: justify;">
<span style="font-family: "arial" , "helvetica" , sans-serif;"><b>4. Detoks Pra latihan</b></span></div>
<div style="text-align: justify;">
<span style="font-family: "arial" , "helvetica" , sans-serif;"><br /></span></div>
<span style="font-family: "arial" , "helvetica" , sans-serif;"></span><br />
<div style="text-align: justify;">
<span style="font-family: "arial" , "helvetica" , sans-serif;">Detoks adalah proses nyah toksid atau bahan yang tidak diperlukan tubuh bagi melancarkan sistem tubuh. Perkara 1-3 diatas adalah sebahagian aktiviti detoks. Detoks paling berkesan adalah BERPUASA.</span></div>
<div style="text-align: justify;">
<span style="font-family: "arial" , "helvetica" , sans-serif;"><br /></span></div>
<span style="font-family: "arial" , "helvetica" , sans-serif;"></span><br />
<div style="text-align: justify;">
<span style="font-family: "arial" , "helvetica" , sans-serif;">Mekanisma 'stres' yang wujud ketika berlapar sepanjang berpuasa akan merangsang fungsi sistem tubuh. Detoks bukan bererti mengambil makanan yang asidik seperti lemon, limau, cuka dan lain-lain. Detoks bertujuan memastikan darah berada pada PH yang sedikit alkali.</span></div>
<span style="font-family: "arial" , "helvetica" , sans-serif;">
</span>
<br />
<div style="text-align: justify;">
<span style="font-family: "arial" , "helvetica" , sans-serif;"><br /></span></div>
<div style="text-align: justify;">
<span style="font-family: "arial" , "helvetica" , sans-serif;"><br /></span></div>
<div style="text-align: justify;">
<span style="font-family: "arial" , "helvetica" , sans-serif;"><b>5. Bina Jadual Makanan</b></span></div>
<br />
<span style="font-family: "arial" , "helvetica" , sans-serif;"></span><br />
<div style="text-align: justify;">
<span style="font-family: "arial" , "helvetica" , sans-serif;">Bina jadual makan bertujuan memudahkan perancangan dan mengurus pemakanan. Dari jadual ini, bolehlah anda membeli keperluan memasak dan bersedia didalam bekas-bekas yang ditanda mengikut hari. Waktu makan yang perlu diawasi adalah pagi dan malam. Jadikan <i>breakfast with low carb and high booster. </i></span></div>
<span style="font-family: "arial" , "helvetica" , sans-serif;">
</span>
<br />
<div class="separator" style="clear: both; text-align: center;">
</div>
<br />
<div style="text-align: justify;">
<br /></div>
<span style="font-family: "arial" , "helvetica" , sans-serif;">
</span>
<br />
<div style="text-align: justify;">
<b style="font-family: arial, helvetica, sans-serif;">6. Bina Jadual Senaman</b></div>
<br />
<div style="text-align: justify;">
<span style="font-family: "arial" , "helvetica" , sans-serif;">Tetapkan FITT anda iaitu berapa kekerapan seminggu? Berapa intensitinya? Apakah jenis atau kaedah senaman? dan yang terakhir durasi yang diperlukan. Kesemua ini penting bagi merangsang aktiviti fisiologi tubuh.</span></div>
<span style="font-family: "arial" , "helvetica" , sans-serif;">
</span>
<br />
<div style="text-align: justify;">
<span style="font-family: "arial" , "helvetica" , sans-serif;"><br /></span>
</div>
<br />
<span style="font-family: "arial" , "helvetica" , sans-serif;">
<b></b></span>
<br />
<div style="text-align: justify;">
<span style="font-family: "arial" , "helvetica" , sans-serif;"><b><b>7. Mulakan Senaman dan kawal pemakanan</b></b></span></div>
<span style="font-family: "arial" , "helvetica" , sans-serif;"><b>
</b><i></i></span>
<br />
<div style="text-align: justify;">
<span style="font-family: "arial" , "helvetica" , sans-serif;">Senaman bertujuan membakar kalori, pemakanan pula bagi mengurangkan kalori masuk. Apabila kedua-dua elemen ini dikawal, matlamat kurus akan berjaya dicapai. Kata orang 80 % disumbangkan oleh pemakanan dan 20% disumbang oleh senaman. Bagi saya. 50-50. Keduanya perlu seimbang.</span></div>
<span style="font-family: "arial" , "helvetica" , sans-serif;">
</span>
<br />
<div style="text-align: justify;">
<span style="font-family: "arial" , "helvetica" , sans-serif;"><br /></span>
</div>
<span style="font-family: "arial" , "helvetica" , sans-serif;"><br /></span>
<br />
<h2 style="text-align: center;">
<span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;">NAK <span style="color: blue;">DIET</span>, <span style="color: blue;">VIDEO </span></span></span></h2>
<h2 style="text-align: center;">
<span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;">DAN <span style="color: blue;">MODUL </span></span><span style="color: blue;"> </span>KURUS?</span></h2>
<h2 style="text-align: center;">
<span style="background-color: blue; color: white; font-family: "arial" , "helvetica" , sans-serif;">KLIK FOTO SEKARANG</span></h2>
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><span style="font-family: "arial" , "helvetica" , sans-serif; margin-left: auto; margin-right: auto;"><a href="https://docs.google.com/forms/d/e/1FAIpQLSdxoGNGC3UbPoVp5MtDtxja1-Gy-cx6kbbYmE8xDeJ3uyEb2g/viewform"><img border="0" data-original-height="629" data-original-width="901" height="278" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhsQuaAMLsv2_17ZGW-fTA_TvylCvZGAD0AE1bpHaWtUxGlhJY24cQtYmsjvcctLYKgQdCfNS-6B8FbMnS61T5uZJOrv5alFRRK72icRdAy35PBlVMd41Ow_Pv-Q0TOVF_qtuhC-LXgs9Q/s400/Foto_Blog_FTB20199.jpg" width="400" /></a></span></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><a href="https://docs.google.com/forms/d/e/1FAIpQLSdxoGNGC3UbPoVp5MtDtxja1-Gy-cx6kbbYmE8xDeJ3uyEb2g/viewform"><br /></a></td></tr>
</tbody></table>
<div style="text-align: justify;">
<span style="font-family: "arial" , "helvetica" , sans-serif;"><br /></span></div>
<div style="text-align: justify;">
<b style="font-family: arial, helvetica, sans-serif;">8. Pendekkan Kardio</b></div>
<br />
<div style="text-align: justify;">
<span style="font-family: "arial" , "helvetica" , sans-serif;">Elak senaman kardio melebih 15 minit diperingkat awal (minggu 1) kerana keupayaan otot kaki masih lemah. Juga, mengurangkan rasa terbeban kerana aktiviti berjoging dan seangkatan dengannya amat menjengkelkan bagi golongan obes.</span></div>
<span style="font-family: "arial" , "helvetica" , sans-serif;">
</span>
<br />
<br />
<div style="text-align: justify;">
<span style="font-family: "arial" , "helvetica" , sans-serif;"><b>9. Banyakkan REPS</b></span></div>
<span style="font-family: "arial" , "helvetica" , sans-serif;"></span><br />
<div style="text-align: justify;">
<span style="font-family: "arial" , "helvetica" , sans-serif;">REPS bererti ulangan bagi pergerakan senaman bebanan. Pada minggu 1 REPS perlu tinggi, minggu ke 2 dan ke 3 sederhana dan minggu ke 4 atau terakhir REPSnya perlu sedikit.</span></div>
<span style="font-family: "arial" , "helvetica" , sans-serif;">
</span>
<br />
<div style="text-align: justify;">
<span style="font-family: "arial" , "helvetica" , sans-serif;"><br /></span></div>
<span style="font-family: "arial" , "helvetica" , sans-serif;">
</span>
<br />
<div style="text-align: justify;">
<b style="font-family: arial, helvetica, sans-serif;">10. Elak Buah Ganti Sayur</b></div>
<span style="font-family: "arial" , "helvetica" , sans-serif;"></span><br />
<div style="text-align: justify;">
<span style="font-family: "arial" , "helvetica" , sans-serif;">S<span style="color: black; display: inline; float: none; font-size: 16px;">ungguhpun buah mengandungi vitamin yang diperlukan, k</span>ebanyakkan buah turut mengandungi tinggi gula ringkas (fructose). Maka jika ingin vitamin, sayuran adalah galang ganti terbaik!.</span></div>
<span style="font-family: "arial" , "helvetica" , sans-serif;">
</span>
<br />
<div style="text-align: justify;">
<span style="font-family: "arial" , "helvetica" , sans-serif;"><br /></span>
</div>
<table cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhB7nUbOEFSpO2NY6LTKu9vGc5TUuA0XEZdUEBXYXjAxwX3-iLbNTE-d4IehtOL78S9HqX4PTWE9raUovFtKqIWTV4j2YkFmUU2bsQK4P25X1MndduRXNY3lhImB0WAW4DQHPHFvhelWuw/s1600/Foto9.jpg" imageanchor="1" style="background-color: transparent; color: #0066cc; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 400; letter-spacing: normal; margin-left: auto; margin-right: auto; text-align: center; text-decoration: underline; text-indent: 0px; text-transform: none; white-space: normal; word-spacing: 0px;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><img border="0" data-original-height="183" data-original-width="275" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhB7nUbOEFSpO2NY6LTKu9vGc5TUuA0XEZdUEBXYXjAxwX3-iLbNTE-d4IehtOL78S9HqX4PTWE9raUovFtKqIWTV4j2YkFmUU2bsQK4P25X1MndduRXNY3lhImB0WAW4DQHPHFvhelWuw/s1600/Foto9.jpg" /></span></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><div>
<span style="font-family: "arial" , "helvetica" , sans-serif;">Avocado mempunyai lemak baik yang tinggi. </span></div>
<div>
<span style="font-family: "arial" , "helvetica" , sans-serif;">Ia bagus diambil pada waktu pagi </span></div>
<div>
<span style="font-family: "arial" , "helvetica" , sans-serif;">Sumber foto : https://www.medartsweightloss.com/blog/</span></div>
<div>
<span style="font-family: "arial" , "helvetica" , sans-serif;">2017/8/8/10-foods-high-in-vitamin-b</span></div>
</td></tr>
</tbody></table>
<div style="text-align: center;">
<span style="font-family: "arial" , "helvetica" , sans-serif;"><b></b><i></i><u></u><sub></sub><sup></sup><strike></strike></span></div>
<div style="text-align: center;">
<span style="font-family: "arial" , "helvetica" , sans-serif;"><br /></span></div>
<div style="text-align: center;">
<span style="font-family: "arial" , "helvetica" , sans-serif;"><b><br /></b></span></div>
<div style="text-align: justify;">
<span style="font-family: "arial" , "helvetica" , sans-serif;"><b>11. Utamakan Kukus dari Rebus .</b></span></div>
<span style="font-family: "arial" , "helvetica" , sans-serif;"></span><br />
<div style="text-align: justify;">
<span style="font-family: "arial" , "helvetica" , sans-serif;">Semakin tinggi dan lama makanan dikenakan api (haba masakan) semakin tinggilah zatnya hilang!. Paling baik basuh-basuh makan (bagi sayuran dan buah sahaja).</span></div>
<span style="font-family: "arial" , "helvetica" , sans-serif;">
</span>
<br />
<div style="text-align: justify;">
<span style="font-family: "arial" , "helvetica" , sans-serif;"><br /></span></div>
<span style="font-family: "arial" , "helvetica" , sans-serif;">
</span>
<br />
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhxekTvQUSHq14IJxVe1WBCLDPbt3GgFbd4OaOglpUqotQpM7ln0seBPqckZ5rO-ABU8VVZ4wOmt5uArcHeh-fZD4qUJ9CMndYTwtXleiZQYQa3RR2NJdIJHxCd90wlQjcGOy_sA7tc3SI/s1600/Foto8.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><img border="0" data-original-height="1067" data-original-width="1600" height="213" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhxekTvQUSHq14IJxVe1WBCLDPbt3GgFbd4OaOglpUqotQpM7ln0seBPqckZ5rO-ABU8VVZ4wOmt5uArcHeh-fZD4qUJ9CMndYTwtXleiZQYQa3RR2NJdIJHxCd90wlQjcGOy_sA7tc3SI/s320/Foto8.jpg" width="320" /></span></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><span style="font-family: "arial" , "helvetica" , sans-serif;">sumber foto : https://www.simplyrecipes.com/recipes/steamed_broccoli/</span></td></tr>
</tbody></table>
<span style="font-family: "arial" , "helvetica" , sans-serif;"><br /></span>
<br />
<div style="text-align: justify;">
<span style="font-family: "arial" , "helvetica" , sans-serif;"><br /></span></div>
<div style="text-align: justify;">
<b style="font-family: arial, helvetica, sans-serif;">12. Kualiti Bukan Kuantiti</b></div>
<span style="font-family: "arial" , "helvetica" , sans-serif;"></span><br />
<div style="text-align: justify;">
<span style="font-family: "arial" , "helvetica" , sans-serif;">Konsep saya ini bertentangan dengan<i> mainstream. </i>Kebanyakkan kita makan ikut kalori. Bagi saya kalori tidak penting tetapi zat lebih penting. Alasannya, konsep asas kurus adalah mengurangkan kalori input ertinya kurangkan makan. Apabila kalori input berkurangan, tubuh pastinya akan menggunakan kalori simpanan (kalori dari lemak yang tak digunakan).</span></div>
<span style="font-family: "arial" , "helvetica" , sans-serif;">
</span>
<br />
<div style="text-align: justify;">
<span style="font-family: "arial" , "helvetica" , sans-serif;"><br /></span>
</div>
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj4AjBwK58TlrTMuB6JJCJMQlhwT15QiU5Iaj5e9zr27Fli0YFZOVmtEUy-RZSDqd3F1A7IJ-4-17gcn_mBC_KGANe2viVH9kSqzgfU9PBH_LotMO7cIeBnrEThcAh9gs_4ulMJ-Jrf-Io/s1600/Foto10.png" imageanchor="1" style="margin-left: auto; margin-right: auto;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><img border="0" data-original-height="942" data-original-width="851" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj4AjBwK58TlrTMuB6JJCJMQlhwT15QiU5Iaj5e9zr27Fli0YFZOVmtEUy-RZSDqd3F1A7IJ-4-17gcn_mBC_KGANe2viVH9kSqzgfU9PBH_LotMO7cIeBnrEThcAh9gs_4ulMJ-Jrf-Io/s320/Foto10.png" width="289" /></span></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><div>
<span style="font-family: "arial" , "helvetica" , sans-serif;">Kurangkan makan adalah caranya namun jangan sampai gastrik dan stress. </span></div>
<div>
<span style="font-family: "arial" , "helvetica" , sans-serif;">Teknik ini perlu diaplikasi secara beransur-ansur. </span></div>
<div>
</div>
</td></tr>
</tbody></table>
<span style="font-family: "arial" , "helvetica" , sans-serif;"><br /></span>
<br />
<div style="text-align: justify;">
<span style="font-family: "arial" , "helvetica" , sans-serif;"><b>13. Lama Bukan Laju (Kardio).</b></span></div>
<br />
<span style="font-family: "arial" , "helvetica" , sans-serif;"></span><br />
<div style="text-align: justify;">
<span style="font-family: "arial" , "helvetica" , sans-serif;">Senaman adalah rehabilistasi fizikal. Ia bertujuan 'membetulkan' sistem tubuh yang telah sebati dengan cara salah. Memanjangkan waktu senaman bereri memanjangkan waktu pemulihan sistem tubuh.<i> Point</i> ini tidak bertentangan dengan<i> point</i> 8 kerana jangkamasa senaman perlulah dinaikkan dari semasa kesemasa. Pada mingu-mingu awal setlah 15 min...tetapi seterusnya perlulah dipanjangkan. </span></div>
<span style="font-family: "arial" , "helvetica" , sans-serif;">
<i></i></span>
<br />
<div class="separator" style="clear: both; text-align: justify;">
<span style="font-family: "arial" , "helvetica" , sans-serif;"><u><span style="color: #000120;"></span></u><br /></span></div>
<br />
<div style="text-align: justify;">
<span style="font-family: "arial" , "helvetica" , sans-serif;"><br /></span></div>
<span style="font-family: "arial" , "helvetica" , sans-serif;"></span><br />
<div style="text-align: justify;">
<span style="font-family: "arial" , "helvetica" , sans-serif;"><b>14. Sederhana Berat Bukan Terlalu Berat (bebanan)</b></span></div>
<div style="text-align: justify;">
<span style="font-family: "arial" , "helvetica" , sans-serif;"><br /></span></div>
<span style="font-family: "arial" , "helvetica" , sans-serif;"></span><br />
<div style="text-align: justify;">
<span style="font-family: "arial" , "helvetica" , sans-serif;">Senaman bebanan adalah penting!. Ia tidak menyebabkan anda menjadi 'bulky' sebaliknya dengan bebanan sederhana mampu meningkatkan jumlah<i> mitochondria.</i> Perubahan fisiologi ini, akan menyebabkan proses pembakaran tenaga menjadi semakin cekap.</span></div>
<span style="font-family: "arial" , "helvetica" , sans-serif;">
</span>
<br />
<div style="text-align: justify;">
<span style="font-family: "arial" , "helvetica" , sans-serif;"><br /></span></div>
<span style="font-family: "arial" , "helvetica" , sans-serif;">
</span>
<h2 style="text-align: center;">
<span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;">NAK TAHU <span style="background-color: blue; color: white;">RAHSIA </span></span></span></h2>
<h2 style="text-align: center;">
<span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;">KURUS NADIAH?</span></span></h2>
<div style="text-align: justify;">
<h2 style="text-align: center;">
<span style="background-color: blue; color: white; font-family: "arial" , "helvetica" , sans-serif;">KLIK FOTO SEKARANG</span></h2>
</div>
<div style="text-align: justify;">
<span style="font-family: "arial" , "helvetica" , sans-serif;"><i><br /></i>
</span></div>
<div style="text-align: center;">
</div>
<div style="text-align: center;">
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://sportfitnhealth.blogspot.com/p/blog-page_4.html" imageanchor="1" style="background-color: transparent; color: #0066cc; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 400; letter-spacing: normal; margin-left: auto; margin-right: auto; text-align: center; text-decoration: underline; text-indent: 0px; text-transform: none; white-space: normal; word-spacing: 0px;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><img alt="https://sportfitnhealth.blogspot.com/p/blog-page_4.html" border="0" data-original-height="633" data-original-width="589" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjP2OqIGeNfuVHVW4p1s2WCQ3eucbgPM-U7_eKEjPBqzPVIWka2hgc2JWAqMwsVKhHaD-rX6niyDxhHMYWNJDpaJg0qGfVkQ5Zd-B7ZD7FbpseqdasNneAEuintZ3y8MslKfYT0zgtVGe4/s320/Foto_Blog_Nadiah4.jpg" width="294" /></span></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><br /></td></tr>
</tbody></table>
<b><i><span style="font-family: "arial" , "helvetica" , sans-serif;"><br /></span></i></b></div>
<div style="text-align: left;">
<span style="font-family: "arial" , "helvetica" , sans-serif;"><b>15. Raikan makanan</b></span></div>
<span style="font-family: "arial" , "helvetica" , sans-serif;"><br /></span>
<br />
<div style="text-align: justify;">
<span style="font-family: "arial" , "helvetica" , sans-serif;">Nafsu juga harus dirai, tetapi dalam konteks yang betul kerana kita bukan malaikat. Lakukan dengan menetapkan satu hari dalam seminggu atau dua minggu 'cheating day' atau 'hari raya' (berdasarkan kemampuan anda). Perjalanan kurus perlu realistik, bukan fantasi!.</span></div>
<br />
<div style="text-align: justify;">
<span style="font-family: "arial" , "helvetica" , sans-serif;"><br /></span></div>
<span style="font-family: "arial" , "helvetica" , sans-serif;"></span><br />
<div style="text-align: justify;">
<span style="font-family: "arial" , "helvetica" , sans-serif;"><b>16. Kawal Marah dan Stres</b></span></div>
<span style="font-family: "arial" , "helvetica" , sans-serif;">
</span>
<br />
<span style="font-family: "arial" , "helvetica" , sans-serif;"></span><br />
<div style="text-align: justify;">
<span style="font-family: "arial" , "helvetica" , sans-serif;">Tekanan akan mengundang lambakan hormone<i> cortisol.</i> Keberadaan hormon dalam jangkamasa panjang didalam didalam darah akan mengundang <i>cushing syndrome. </i></span></div>
<span style="font-family: "arial" , "helvetica" , sans-serif;">
</span>
<br />
<div style="text-align: justify;">
<span style="font-family: "arial" , "helvetica" , sans-serif;"><i><br /></i></span></div>
<span style="font-family: "arial" , "helvetica" , sans-serif;">
</span>
<div style="text-align: justify;">
<span style="font-family: "arial" , "helvetica" , sans-serif;"><i><br /></i></span></div>
<span style="font-family: "arial" , "helvetica" , sans-serif;">
</span><br />
<h2 style="text-align: center;">
<span style="font-family: "arial" , "helvetica" , sans-serif;">STRES MENGGEMUKKAN???</span></h2>
<span style="font-family: "arial" , "helvetica" , sans-serif;">
</span>
<br />
<div style="text-align: justify;">
<h2 style="text-align: center;">
<span style="background-color: blue; color: white; font-family: "arial" , "helvetica" , sans-serif;">KLIK FOTO SEKARANG</span></h2>
<div>
<span style="background-color: blue; color: white; font-family: "arial" , "helvetica" , sans-serif;"><br /></span></div>
</div>
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><span style="font-family: "arial" , "helvetica" , sans-serif; margin-left: auto; margin-right: auto;"><a href="https://sportfitnhealth.blogspot.com/2019/08/stres-penyebab-gemuk.html"><img alt="https://www.facebook.com/198926860316448/videos/813312932211168/" border="0" data-original-height="863" data-original-width="1524" height="226" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhFYETScosGswEFnHbCiJU83-SZVtTWtX2Pf2j_ToMSM3Sj-TvoKDhE5MXjqfUBHRXC74YnYUUG4QdAk0LJ2H0Yi7oZg4rrYWEhjyyjiX2sJiAatZxb6Libu1zNh1Zct6UEQPc6dT4tDxw/s400/Foto1.jpg" width="400" /></a></span></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><a href="https://sportfitnhealth.blogspot.com/2019/08/stres-penyebab-gemuk.html"><br /></a></td></tr>
</tbody></table>
<br />
<span style="font-family: "arial" , "helvetica" , sans-serif;"><b>17. Minum air berpada-pada</b></span><br />
<span style="font-family: "arial" , "helvetica" , sans-serif;"><br /></span>
<br />
<div style="text-align: justify;">
<span style="font-family: "arial" , "helvetica" , sans-serif;">Air banyak atau sikit memberi kesan kepada tubuh. Indicator paling senang untuk menilai tahap cukup air dalam badan adalah dengan menilai warna air kencing. Pekat kuningnya bererti kurang air!. Putih warnya bererti banyak minum. Warna teh nipis...tanda<i> well done.</i></span></div>
<div style="text-align: justify;">
<span style="font-family: "arial" , "helvetica" , sans-serif;"><i><br /></i></span></div>
<div style="text-align: justify;">
<span style="font-family: "arial" , "helvetica" , sans-serif;"><i><br /></i>
</span></div>
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjk8pMAvwLHaewbW5Ekwb4-xicV7RCzTzttT00FX4hyphenhyphenAikT5sg5H8tTkoi5SRl57bqP9eMbQKA5Pr8R7uUasxnnV9tRSvXZIa6GlOnUePWR_XaGQtVVXecqTeWSPVgcL6fUjB-GIBTnX7Q/s1600/Foto11.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><img border="0" data-original-height="565" data-original-width="849" height="212" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjk8pMAvwLHaewbW5Ekwb4-xicV7RCzTzttT00FX4hyphenhyphenAikT5sg5H8tTkoi5SRl57bqP9eMbQKA5Pr8R7uUasxnnV9tRSvXZIa6GlOnUePWR_XaGQtVVXecqTeWSPVgcL6fUjB-GIBTnX7Q/s320/Foto11.jpg" width="320" /></span></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><div>
<span style="font-family: "arial" , "helvetica" , sans-serif;">Air adalah elemen penting untuk kurus kerana terdapat molekul Hidrogen dan oksigen. </span></div>
<div>
<span style="font-family: "arial" , "helvetica" , sans-serif;">Sumber foto : https://blog.docsapp.in/</span></div>
<div>
<span style="font-family: "arial" , "helvetica" , sans-serif;">the-right-amount-water-intake-and-urine-output/</span></div>
</td></tr>
</tbody></table>
<span style="font-family: "arial" , "helvetica" , sans-serif;"><i><br /></i>
</span><br />
<span style="font-family: "arial" , "helvetica" , sans-serif;"><b>18. Tengok Tahi!</b></span><br />
<span style="font-family: "arial" , "helvetica" , sans-serif;"><br /></span>
<br />
<div style="text-align: justify;">
<span style="font-family: "arial" , "helvetica" , sans-serif;">Perhatikan perubahan tahi anda dari aspek rasanya, baunya dan warnanya. Rasanya sepatutnya lembut bukan cair (cirit). Apabila ia keluar perlulah berbentuk silinder. Baunya tidak keterlaluan dan warnaya tidak hitam!. Warna yang baik adalah coklat kekuningan. Mengapa tahi? Sebab, ia menunjukkan tahap prestasi system pencernaan anda. Apabila ia ok, maka penyerapan khasiat lebih cekap.</span></div>
<br />
<br />
<span style="font-family: "arial" , "helvetica" , sans-serif;"><b>19. Solat dan Zikir</b></span><br />
<br />
<span style="font-family: "arial" , "helvetica" , sans-serif;"></span><br />
<div style="text-align: justify;">
<span style="font-family: "arial" , "helvetica" , sans-serif;">Solat adalah terapi fizikal, mental, emosi dan spiritual. Dengan kata lain ia mampu mengimbang dan menyelaras aktiviti hormon. Saya selalu menyarankan agar didahulukan solat diikuti senaman, pengaruhnya yang cukup luar biasa.</span></div>
<span style="font-family: "arial" , "helvetica" , sans-serif;">
</span>
<span style="font-family: "arial" , "helvetica" , sans-serif;"><br /></span>
<br />
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi3sEstxzZCqhktWaQSu5mN5h7HzvD0OM9Wi9btvOgHRQrjwR-e8SxjRd3CiZBo7aypAaRLkwoGsOQvSR7cblQxQjiZ7kzR9w2incgG4KLKn0XwJtOh45DveQ2JP9GXqoMzGJApK9eDhwQ/s1600/Foto12.png" imageanchor="1" style="margin-left: auto; margin-right: auto;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><img border="0" data-original-height="343" data-original-width="246" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi3sEstxzZCqhktWaQSu5mN5h7HzvD0OM9Wi9btvOgHRQrjwR-e8SxjRd3CiZBo7aypAaRLkwoGsOQvSR7cblQxQjiZ7kzR9w2incgG4KLKn0XwJtOh45DveQ2JP9GXqoMzGJApK9eDhwQ/s320/Foto12.png" width="229" /></span></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><div>
<span style="font-family: "arial" , "helvetica" , sans-serif;">Buku ini baik diberikan kepada ibu ayah. Ia banyak mengupas tentang faedah </span></div>
<div>
<span style="font-family: "arial" , "helvetica" , sans-serif;">solat kepada sendi, otot dan tulang</span></div>
<div>
<span style="font-family: "arial" , "helvetica" , sans-serif;">Dapatkan buku ini melalui www.wasap.my/60192401729</span></div>
</td></tr>
</tbody></table>
<br />
<div style="text-align: justify;">
<span style="font-family: "arial" , "helvetica" , sans-serif;">Sujud contohnya dapat mengurangkan stress apabila tekanan gravity mendorong aliran darah tinggi oksigen tertumpu dibahagian<i> frontal.</i> Rukun contohnya boleh<i> realignment</i> tulang belakang dan meningkatkan keanjalan otot<i> hamstring.</i> Semua faedah ini hanya boleh dinikmati apabila solat itu khusyuk dan sempurna.</span></div>
<br />
<br />
<div style="text-align: justify;">
<span style="font-family: "arial" , "helvetica" , sans-serif;"><br /></span></div>
<span style="font-family: "arial" , "helvetica" , sans-serif;"><br /></span>
<span style="font-family: "arial" , "helvetica" , sans-serif;"><br /></span>
<span style="font-family: "arial" , "helvetica" , sans-serif;"><br /></span>
<br />
<div class="separator" style="clear: both; text-align: center;">
</div>
<span style="font-family: "arial" , "helvetica" , sans-serif;"><br /></span>
<br />
<div class="separator" style="clear: both; text-align: center;">
</div>
<span style="font-family: "arial" , "helvetica" , sans-serif;"><br /></span>
<span style="font-family: "arial" , "helvetica" , sans-serif;"><br /></span>
<span style="font-family: "arial" , "helvetica" , sans-serif;"><br /></span>
<span style="font-family: "arial" , "helvetica" , sans-serif;"><br /></span>
<span style="font-family: "arial" , "helvetica" , sans-serif;"><br /></span>
<span style="font-family: "arial" , "helvetica" , sans-serif;"><br /></span>
<span style="font-family: "arial" , "helvetica" , sans-serif;"><br /></span>
<span style="font-family: "arial" , "helvetica" , sans-serif;"><br /></span>
<span style="font-family: "arial" , "helvetica" , sans-serif;"><br /></span>
<span style="font-family: "arial" , "helvetica" , sans-serif;"><br /></span>
sufianhttp://www.blogger.com/profile/12114539649500644920noreply@blogger.com0tag:blogger.com,1999:blog-5973444588848495865.post-41444974056928962192018-12-30T19:16:00.000-08:002018-12-30T20:49:00.496-08:00Gemuk hodoh. Kurus Cantik. Betul ke?<div style="text-align: justify;">
Kurus memang dikaitkan dengan cantik. Gemuk pula sesuatu yang meloyakan. Alah...j<span style="background-color: transparent; color: black; display: inline; float: none; font-family: "times new roman"; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 400; letter-spacing: normal; text-align: justify; text-decoration: none; text-indent: 0px; text-transform: none; white-space: normal; word-spacing: 0px;">angan nak makan hati sangat ah!. Macam</span> orang perempuan juga, asal lelaki bergaya je... handsome, bagus, perfect, kaya, berduit, poket tebal dan lain-lain. Tapi, saya akui tak semua kurus itu cantik. Kalau pintu rumah lebih tebal dari tubuh, pipih je pinggul tu, lebih baik ambil tindakan. Gemuk atau kurus itu tidak penting, yang penting sihat atau lebih tepat berada pada BMI ideal. </div>
<div style="text-align: justify;">
<br />
<br /></div>
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="-webkit-text-stroke-width: 0px; background-color: transparent; color: black; font-family: Times New Roman; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 400; letter-spacing: normal; margin-bottom: 8px; margin-left: 160.5px; margin-right: 160.5px; orphans: 2; padding-bottom: 6px; padding-left: 6px; padding-right: 6px; padding-top: 6px; text-align: center; text-decoration: none; text-indent: 0px; text-transform: none; white-space: normal; word-spacing: 0px;"><tbody style="margin-bottom: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px;">
<tr style="margin-bottom: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px;"><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi2kYbpMUit5h0xJJFYKIztN5nDFbU8nlu91zq6st0CyRkCFd_0qeypeiCFQHGONcoidOcbbSr5XgAm2i-y4ryx_OoS9PH11AwHZSYL9_L-JjCs3D1NET8ukXEQ3ZPXkOtq_YjXKvY8kZY/s1600/Cara-Menghitung-Berat-Badan-Ideal-BMI%255B1%255D.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="395" data-original-width="600" height="131" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi2kYbpMUit5h0xJJFYKIztN5nDFbU8nlu91zq6st0CyRkCFd_0qeypeiCFQHGONcoidOcbbSr5XgAm2i-y4ryx_OoS9PH11AwHZSYL9_L-JjCs3D1NET8ukXEQ3ZPXkOtq_YjXKvY8kZY/s200/Cara-Menghitung-Berat-Badan-Ideal-BMI%255B1%255D.jpg" style="cursor: move;" width="200" /></a></td></tr>
<tr style="margin-bottom: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px;"><td class="tr-caption" style="font-size: 12.8px; padding-top: 4px; text-align: center;"><div style="font-size: 12.8px; padding-top: 0px;">
<span style="font-size: xx-small; padding-top: 0px;">Sumber : https://www.materiumum.com/cara-menghitung-berat-badan-ideal/</span></div>
<div style="font-size: 12.8px; padding-top: 0px;">
<span style="font-size: xx-small; padding-top: 0px;">cara-menghitung-berat-badan-ideal-bmi/</span></div>
</td></tr>
</tbody></table>
<div style="text-align: justify;">
<br /></div>
<div style="text-align: justify;">
Melalui pengalaman saya melatih, kebanyakan wanita yang berusia 30-40 an, tubuhnya masih dikira ok…boleh dibawa ketengah. Tetapi tanda-tanda menuju obes amat tinggi! kerana pada usia ini mereka lazimnya tergolong dalam kumpulan Lebihan Berat badan 1,2 dan 3. </div>
<div style="text-align: justify;">
<b></b><i></i><u></u><sub></sub><sup></sup><strike></strike><br />
<br /></div>
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhtgZ0tQwjqGrKel8GH18XabR-52qgcrTNNVdSn1-wRR4ddS9u9qSGYErVAof26IuRrlb7uvenSu7MBOplTgedC9TTTTjtCUuwZ8RQv_jbB1okxoRMIcSKiWilmTrLSEgW1LO52cYBvSdY/s1600/aizat%255B1%255D.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><span style="font-size: xx-small;"><img border="0" data-original-height="264" data-original-width="501" height="105" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhtgZ0tQwjqGrKel8GH18XabR-52qgcrTNNVdSn1-wRR4ddS9u9qSGYErVAof26IuRrlb7uvenSu7MBOplTgedC9TTTTjtCUuwZ8RQv_jbB1okxoRMIcSKiWilmTrLSEgW1LO52cYBvSdY/s200/aizat%255B1%255D.jpg" width="200" /></span></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><div>
<span style="font-size: xx-small;">Sumber : http://www.thesakuramedia.com/2015/04/</span></div>
<div>
<span style="font-size: xx-small;">aizat-amdan-tak-setuju-dan-bidas.html</span></div>
</td></tr>
</tbody></table>
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://sportfitnhealth.blogspot.com/p/blog-page_2.html" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="640" data-original-width="960" height="133" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgOBnZpeeXxFnbDA8jXX0IIETxH46SonroUE1S71da6SNB_D_mZK85CR_RhbtIrdb4bmksbmmtuyAWuxD4tiKdXDqD6F0MCWTsxE5_fAHw2ubn2kehykQCkVmIc6-vNdMApw8aPPqj3OrA/s200/Foto_Blog_FTB20191.jpg" width="200" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><div>
<span style="font-size: xx-small;">Klik foto untuk mengetahui </span></div>
<div>
<span style="font-size: xx-small;">kehebatan FTB meng-kuruskan pesertanya</span></div>
</td></tr>
</tbody></table>
<div style="text-align: justify;">
<br /></div>
<div style="text-align: justify;">
Jadi, bertindaklah segera kerana menjelang usia 40an dan keatas, sistem tubuh akan mengalami kelembapan dan usaha untuk cantik akan lebih <span style="font-size: large;">lebih</span> <span style="font-size: x-large;">lebih </span><i><span style="font-size: x-large;">struggle</span>.</i> Mulalah menyumpah sana sini. <i>"Senaman pun tak kurus. Baik aku makan je. Fed up!"</i>. Antara sebab terperangkap dengan<i> struggle </i>ini adalah pada usia 40an keatas kepadatan otot akan berkurangan menyebabkan fungsi <i>Mitochondria</i> semakin lemah.<br />
<i><br /></i>
<i><br /></i>
<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEghWKtOvDJXw2ZSLWqX1NCfPb8T6TsxjhzHOVFhlfS58XDUQzT6qgH3eXDlctrJrY_FNgJ8AhEdwjhMQDjgijkSok-E4K-uQexJnF_Xr_2eYuv2kScJscanYZDwoiJgrhAcaiq6PMhoSzA/s1600/Foto1.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="484" data-original-width="1477" height="104" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEghWKtOvDJXw2ZSLWqX1NCfPb8T6TsxjhzHOVFhlfS58XDUQzT6qgH3eXDlctrJrY_FNgJ8AhEdwjhMQDjgijkSok-E4K-uQexJnF_Xr_2eYuv2kScJscanYZDwoiJgrhAcaiq6PMhoSzA/s320/Foto1.png" width="320" /></a></div>
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiONWpzsEbR1G_-Exez7Kjs9WQqH63A92v-cDLTCJ3fM2oMpVHIBMdcW_E0hqBVH4TFA0gL3Io4Wujbjm9kXTTsZXeEBvYkr3hdOD250nQSvPe4Ce0c8M8FyKuSTGgb8KOWEbg-55LT7A0/s1600/Foto2.png" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="472" data-original-width="1595" height="94" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiONWpzsEbR1G_-Exez7Kjs9WQqH63A92v-cDLTCJ3fM2oMpVHIBMdcW_E0hqBVH4TFA0gL3Io4Wujbjm9kXTTsZXeEBvYkr3hdOD250nQSvPe4Ce0c8M8FyKuSTGgb8KOWEbg-55LT7A0/s320/Foto2.png" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><div>
<span style="font-size: xx-small;">Program FTB 2019 mempunyai Video Kurus FTB. Video ini lengkap menjawab </span></div>
<div>
<span style="font-size: xx-small;">persoalan kurus dan anda boleh mengamalkan bersama keluarga dirumah. </span></div>
<div>
<span style="font-size: xx-small;">Dijual dengan harga RM290 </span><span style="font-size: xx-small;">untuk 8 topik menarik. </span><span style="font-size: xx-small;">Jika ingin PERCUMA, </span></div>
<div>
<span style="font-size: xx-small;">sertai FTB 2019 sekarang! </span></div>
<div>
<span style="font-size: xx-small;"></span><br /></div>
<div>
<br /></div>
<div>
----------------------------------------------------------------------------</div>
<div>
<span style="font-size: xx-small;">Daftar Sekarang! Diskaun menanti. Klik foto dibawah</span></div>
<div>
<span style="font-size: xx-small;"></span><br /></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://docs.google.com/forms/d/e/1FAIpQLSdCY27pDk9tdptJaQjv5AgnW8pDL42_H1t2-sfOnQ6ab0lrkA/viewform"><img alt="https://docs.google.com/forms/d/e/1FAIpQLSdCY27pDk9tdptJaQjv5AgnW8pDL42_H1t2-sfOnQ6ab0lrkA/viewform" border="0" data-original-height="579" data-original-width="1600" height="115" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgKfhUQqLmpDnMAPtv41ZsHQzzC1SBxMFbqdupivWpy_xOraB6p0MFaSE-JB6ONhpp55J-VszkRk88xlhJ03XAJsGxCTwsVBvjr9aqs8c_eYX9x7r_ycJvDdC3LIyTHrnMaeFZ51Ht538c/s320/Foto3.png" width="320" /></a></div>
<div class="separator" style="clear: both; text-align: center;">
----------------------------------------------------------------------------</div>
<div>
<br />
<div style="text-align: justify;">
<br /></div>
<div style="text-align: justify;">
Mitochondria adalah <i>power house.</i> Ia amat penting untuk kurus kerana didalamnya tenaga dihasilkan untuk keperluan pergerakan. Selain faktor penuaan yang tidak boleh dielakkan, kurang aktif (bersenam) pada usia sebelum 40an menyebabkan mitochondria semakin lemah dan apabila perjuangan kurus hendak dimulakan, segalanya menjadi terlewat dan tiada lain hanya menuntut semangat juang yang tinggi. itupun kalau tinggilah...lazimnya terkubur!. </div>
<div style="text-align: justify;">
<br /></div>
<div style="text-align: justify;">
<br /></div>
<div style="text-align: justify;">
<br /></div>
<div style="text-align: justify;">
<br /></div>
<div style="text-align: justify;">
<i><br /></i></div>
<div style="text-align: justify;">
<i><br /></i></div>
<div style="text-align: justify;">
<i></i><br /></div>
<div style="text-align: justify;">
<br /></div>
<br />
</div>
</td></tr>
</tbody></table>
<br />
<i><br /></i>
<i><br /></i>
<i><br /></i></div>
<div style="text-align: justify;">
<i></i> </div>
<div style="text-align: justify;">
<br /></div>
<br />sufianhttp://www.blogger.com/profile/12114539649500644920noreply@blogger.com0tag:blogger.com,1999:blog-5973444588848495865.post-65746391644683422102018-04-17T00:25:00.001-07:002019-08-25T12:47:24.880-07:00HAMSTRING KOYAKKKK!<div style="text-align: center;">
<div style="text-align: justify;">
<span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "trebuchet ms" , sans-serif;">Seperti otot yang lain <i>Hamstring </i>boleh tercedera dengan pelbagai cara. </span>Kali ini saya di datangi oleh Abg Sado yang GYM adalah rumah kedua beliau. </span></div>
</div>
<div style="text-align: center;">
<div style="text-align: justify;">
<span style="font-family: "arial" , "helvetica" , sans-serif;"><br /></span></div>
<div style="text-align: justify;">
<span style="font-family: "arial" , "helvetica" , sans-serif;"><br /></span></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhTUwAnYl0MCHtsjIZD7_8ZzxjQksHLicAsNUTH6LoxwH3ijMTSDumBSu2x0HXjIjxIR-URlLsMMo_je4DOWCHwF6iLxRJxYLnEChAl62TDw65NuvhFNGE3-jrpJ7i5f6CUT-oi5BfA8d8/s1600/28056686_1595387983842986_3417982332380095584_n.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><img border="0" data-original-height="665" data-original-width="949" height="224" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhTUwAnYl0MCHtsjIZD7_8ZzxjQksHLicAsNUTH6LoxwH3ijMTSDumBSu2x0HXjIjxIR-URlLsMMo_je4DOWCHwF6iLxRJxYLnEChAl62TDw65NuvhFNGE3-jrpJ7i5f6CUT-oi5BfA8d8/s320/28056686_1595387983842986_3417982332380095584_n.jpg" width="320" /></span></a></div>
<div class="separator" style="clear: both; text-align: justify;">
<span style="font-family: "arial" , "helvetica" , sans-serif;"><br /></span></div>
<div class="separator" style="clear: both; text-align: center;">
</div>
<div style="text-align: justify;">
<span style="font-family: "arial" , "helvetica" , sans-serif;"><br /></span></div>
</div>
<div style="text-align: center;">
<div style="text-align: justify;">
<span style="font-family: "arial" , "helvetica" , sans-serif;">Apabila ditanya bagaimana rasa sakit itu? A</span><span style="font-family: "arial" , "helvetica" , sans-serif;">bang sado menjawab, </span><span style="font-family: "arial" , "helvetica" , sans-serif;">"Bila saya nak duduk mencangkuk, m</span><span style="font-family: "arial" , "helvetica" , sans-serif;">acam sewaktu nak berak..uuuh sakit </span><i style="font-family: Arial, Helvetica, sans-serif;">kat</i><span style="font-family: "arial" , "helvetica" , sans-serif;"> belakang pelipat. </span><span style="font-family: "arial" , "helvetica" , sans-serif;">Bila berdiri </span><i style="font-family: Arial, Helvetica, sans-serif;">takde pulak!. </i><span style="font-family: "arial" , "helvetica" , sans-serif;">Dia punya rasa, pedih... dan kaki rasa macam </span><i style="font-family: Arial, Helvetica, sans-serif;">takde power". </i><span style="font-family: "arial" , "helvetica" , sans-serif;">Dengan beberapa soalan dan jawapan, kemudiannya saya </span><span style="font-family: "arial" , "helvetica" , sans-serif;">membuat penilaian fizikal dan mendapati </span><span style="font-family: "arial" , "helvetica" , sans-serif;">abang sado mengalami <i>Hamstring Pull.</i> </span><span style="font-family: "arial" , "helvetica" , sans-serif;">Apa itu <i>HAMSTRING PULL?</i></span></div>
</div>
<div style="text-align: center;">
<div style="text-align: justify;">
<span style="font-family: "arial" , "helvetica" , sans-serif;"><br /></span></div>
<div style="text-align: justify;">
<span style="font-family: "arial" , "helvetica" , sans-serif;"><i>Hamstring</i> adalah otot yang berada di bahagian belakang paha atau lebih tepat melekat di <b><i>head of fibula </i>(origin) dan <i>ischial tuberosity </i>(insertion) </b>yang posisinya sedikit menyerong dari lutut hingga pinggul. </span><br />
<span style="font-family: "arial" , "helvetica" , sans-serif;"><br /></span>
<br />
<h2 style="text-align: center;">
<span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;">-----------------------------------------------</span></span></h2>
<h3 style="text-align: center;">
<span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;">LEKATAN DAN POSISI </span>OTOT HAMSTRING</span></h3>
<table cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjWQH1EUvyVABkyq_3QYEACe-MMskSyMiW2DAQ23XQWvQvCEstLSXjb_kfr3KtFF-dmj4ZYI5kaFvxj88bfswIv7lNigJx5rlN47dA_P_VXUlGqFf0XQocAEkeKE3uJ9mSLHuDzqJYidjU/s1600/Foto+Hamstring+Origin+Insertion+.png" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="539" data-original-width="400" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjWQH1EUvyVABkyq_3QYEACe-MMskSyMiW2DAQ23XQWvQvCEstLSXjb_kfr3KtFF-dmj4ZYI5kaFvxj88bfswIv7lNigJx5rlN47dA_P_VXUlGqFf0XQocAEkeKE3uJ9mSLHuDzqJYidjU/s400/Foto+Hamstring+Origin+Insertion+.png" width="296" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><h2>
<span style="font-family: "arial" , "helvetica" , sans-serif;">-----------------------------------------------</span></h2>
</td></tr>
</tbody></table>
<div style="text-align: center;">
<span style="font-family: "arial" , "helvetica" , sans-serif;"><br /></span></div>
</div>
<div style="text-align: justify;">
<span style="font-family: "arial" , "helvetica" , sans-serif;">Fungsi utama <i>Hamstring </i>adalah untuk melakukan <i>knee flexion </i>atau melipat kaki. Jika kecederaan <i>hamstring </i>berlaku dihujung tendon, kesakitan lazimnya dirasai ketika mengubah posisi duduk ke berdiri seperti dalam solat. </span><span style="font-family: "arial" , "helvetica" , sans-serif;">Jika kesakitan dirasai secara <i>on off </i>semasa menendang bola, menjangkau ketika bermain badminton, berlari, ia memberi gambaran kecederaan <i>hamstring</i> berlaku tengah-tengah paha. </span></div>
<div style="text-align: justify;">
<div style="text-align: center;">
<span style="font-family: "arial" , "helvetica" , sans-serif;"></span><span style="font-family: "arial" , "helvetica" , sans-serif;"></span></div>
<h2 style="text-align: center;">
<span style="font-family: "arial" , "helvetica" , sans-serif;">------------------------------------</span></h2>
<div>
<h3 style="text-align: center;">
<span style="font-family: "arial" , "helvetica" , sans-serif; font-size: small;">SAKIT DI PELIPAT (BULATAN MERAH)</span></h3>
<h3 style="text-align: center;">
<span style="font-family: "arial" , "helvetica" , sans-serif; font-size: small;">KETIKA MENUKAR POSISI DARI SUJUD KE BERDIRI </span></h3>
</div>
</div>
<table cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi9vFpot1V0uf7PKUeU46V1-tFqJEaWWXAObmdUJLQO09Dlj7pyDIomUydfwrRHGRcr98TiEYOkBembLmznrsH-XluOpEWnuqM5q9DN07M_Jtlz-mrZglh_EFTdfV8HLFie0RhjTcCksmg/s1600/Foto+Sakit+Ketika+Bangun+Dari+Sujud+.png" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="672" data-original-width="1416" height="187" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi9vFpot1V0uf7PKUeU46V1-tFqJEaWWXAObmdUJLQO09Dlj7pyDIomUydfwrRHGRcr98TiEYOkBembLmznrsH-XluOpEWnuqM5q9DN07M_Jtlz-mrZglh_EFTdfV8HLFie0RhjTcCksmg/s400/Foto+Sakit+Ketika+Bangun+Dari+Sujud+.png" width="400" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><h3>
</h3>
<div>
<h2>
<span style="font-family: "arial" , "helvetica" , sans-serif;">-----------------------------------------------</span></h2>
</div>
<div>
<br /></div>
</td></tr>
</tbody></table>
</div>
<div style="text-align: center;">
<div style="text-align: justify;">
<span style="font-family: "arial" , "helvetica" , sans-serif;">Dalam kes Abang Sado ini, disebabkan beliau suka menfokuskan latihannya di bahagian kaki , ketika melakukan </span><span style="font-family: "arial" , "helvetica" , sans-serif;"> senaman <i>Knee Extension</i> dengan <i>high load </i>dan <i>speed </i>kuncupan otot <i>quadricep </i>yang kuat telah meregang dan mengoyakkan <i>hamstring </i>(origin). </span><span style="font-family: "arial" , "helvetica" , sans-serif;">Lalu terjadilah HAMSTRING PULL! </span></div>
</div>
<div style="text-align: center;">
<div style="text-align: justify;">
<span style="font-family: "arial" , "helvetica" , sans-serif;"><br /></span></div>
</div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg2ItQbkh8KoXhfeIBbGT9GttfGBqXEi19IQ5ZwvrTgsE-jFF_LzCTtQTsmohyphenhyphenYjqGVhfLwC9KTIA8VMXWFgpOTGFSbD622CN7_vIdYtYJ263tFr4D4iF0gaS0BlDJTvxxVkcEqCWoMIvA/s1600/KneeExtensionMachine.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><img border="0" data-original-height="298" data-original-width="280" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg2ItQbkh8KoXhfeIBbGT9GttfGBqXEi19IQ5ZwvrTgsE-jFF_LzCTtQTsmohyphenhyphenYjqGVhfLwC9KTIA8VMXWFgpOTGFSbD622CN7_vIdYtYJ263tFr4D4iF0gaS0BlDJTvxxVkcEqCWoMIvA/s320/KneeExtensionMachine.jpg" width="300" /></span></a></div>
<div class="separator" style="clear: both; text-align: justify;">
<span style="font-family: "arial" , "helvetica" , sans-serif; font-size: xx-small;"><br /></span></div>
<div class="separator" style="clear: both; text-align: center;">
<span style="font-family: "arial" , "helvetica" , sans-serif; font-size: xx-small;">Foto diambil dari : </span></div>
<div class="separator" style="clear: both; text-align: center;">
<span style="font-family: "arial" , "helvetica" , sans-serif; font-size: xx-small;">http://drjarodhalldpt.blogspot.my/2016/10/why-there-is-nothing-wrong-with-dreaded.html</span></div>
<div style="text-align: center;">
<div style="text-align: justify;">
<br />
<div style="text-align: center;">
<span style="font-family: "arial" , "helvetica" , sans-serif;"><br /></span></div>
<span style="font-family: "arial" , "helvetica" , sans-serif;"><br /></span>
<span style="font-family: "arial" , "helvetica" , sans-serif;">Keadaan ini samalah seperti ketika <i>Hussien bolt </i>atau pelari-pelari acara 100 meter memecut saat tembakan larian dilepaskan keudara. Oleh kerana otot <i>quadricep </i>(paha hadapan) lebih kuat dan bilangannya jauh lebih besar iaitu 4 otot berbanding <i>hamstring </i>3 otot, <i>Hamstring pull </i>amat kerap berlaku kepada pelari pecut dan sebarang aktiviti sukan yang melibatkan pergerakan pantas pada sendi lutut. </span></div>
<div style="text-align: justify;">
<span style="font-family: "arial" , "helvetica" , sans-serif;"><br /></span></div>
<div style="text-align: justify;">
<h2 style="text-align: center;">
<span style="font-family: "arial" , "helvetica" , sans-serif;">------------------------------------</span></h2>
<h2 style="text-align: center;">
<span style="font-family: "arial" , "helvetica" , sans-serif;">KES LAIN YANG SERUPA</span></h2>
</div>
<div style="text-align: justify;">
<span style="font-family: "arial" , "helvetica" , sans-serif;"><br /></span></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjmNDjRSUgVhObXooxpuGq0C3qP7WHfz0rdsuSqmc6LgTJj4sLLzcngv4ZTFz-wXfI_AVXjyba5Z6H8bW4UQJc7_qAe_ZFAtfsr6USJJRzeevKhFqLxRnrx_AexPl-MhGkLIzB-KewWyKQ/s1600/Foto+Kes+Urut+Kes+11.png" imageanchor="1" style="font-family: arial, helvetica, sans-serif; margin-left: 1em; margin-right: 1em; text-align: center;"><img border="0" data-original-height="1030" data-original-width="1416" height="290" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjmNDjRSUgVhObXooxpuGq0C3qP7WHfz0rdsuSqmc6LgTJj4sLLzcngv4ZTFz-wXfI_AVXjyba5Z6H8bW4UQJc7_qAe_ZFAtfsr6USJJRzeevKhFqLxRnrx_AexPl-MhGkLIzB-KewWyKQ/s400/Foto+Kes+Urut+Kes+11.png" width="400" /></a></div>
<h2 style="text-align: center;">
<span style="font-family: "arial" , "helvetica" , sans-serif;">------------------------------------</span></h2>
<div style="text-align: justify;">
<br />
<span style="font-family: "arial" , "helvetica" , sans-serif;"><br /></span>
<span style="font-family: "arial" , "helvetica" , sans-serif;">Dalam kes lain pula (Kes 11), pesakit saya ini hanya bermain futsal. Kecederaannya berlaku ketika seluruh kakinya diluruskan untuk menendang bola. Pada saat itu, pemain lawan telah menerjah pergelangan kakinya. Daya yang mengena dipergelangan kakinya itu telah menyebabkan otot di belakang pelipatnya iaitu <i><b>poletial</b></i> dan <i><b>hamtring</b></i> menerima stres yang tinggi lalu koyak dan membengkak. </span><br />
<span style="font-family: "arial" , "helvetica" , sans-serif;"></span><br />
<h2 style="text-align: center;">
<span style="font-family: "arial" , "helvetica" , sans-serif;">------------------------------------</span></h2>
</div>
</div>
<div style="text-align: center;">
<span style="font-family: "arial" , "helvetica" , sans-serif;"></span>
<br />
<h2 style="text-align: center;">
<span style="font-family: "arial" , "helvetica" , sans-serif;">KLIK FOTO </span></h2>
<h2 style="text-align: center;">
<span style="font-family: "arial" , "helvetica" , sans-serif;">BUAT TEMUJANJI SEKARANG </span></h2>
<h2 style="text-align: center;">
<span style="font-family: "arial" , "helvetica" , sans-serif;"><a href="http://sportfitnhealth.blogspot.my/p/sports-massage.html"><img border="0" data-original-height="409" data-original-width="1017" height="157" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgE6dcru3L9RqmxXoAmNrj6iOOmrs2_RAD6ibFIQCM0qznJYY0j9kLI8z6U9Hy_t1pTyMIDoNQRos_UzywFYqaHitb5W3s7nZjGX-EAKMYp5slWL7Yzb77ktsUzYIsJw0HCaPvKbYUZ_o8/s400/Foto_MukaDepanFbUrut-Urut.jpg" width="400" /></a></span></h2>
</div>
<div style="text-align: center;">
<div style="text-align: justify;">
<h2 style="text-align: center;">
<span style="font-family: "arial" , "helvetica" , sans-serif;">------------------------------------</span></h2>
</div>
</div>
<div style="text-align: center;">
<div style="text-align: justify;">
<i><span style="font-family: "arial" , "helvetica" , sans-serif;"><br /></span></i></div>
</div>
<div style="text-align: center;">
<div style="text-align: justify;">
<i><span style="font-family: "arial" , "helvetica" , sans-serif;"><br /></span></i></div>
</div>
<div style="text-align: center;">
<div style="text-align: justify;">
<i><br /></i></div>
</div>
sufianhttp://www.blogger.com/profile/12114539649500644920noreply@blogger.com0tag:blogger.com,1999:blog-5973444588848495865.post-23818335429683485282018-01-28T06:24:00.003-08:002019-01-07T01:20:07.087-08:00SAYANGI ANAK-ANAK, CEGAH HIPERTENSI<div class="MsoNormal" style="text-align: center;">
<span style="color: #333333; font-family: "arial" , "helvetica" , sans-serif; line-height: 115%; text-align: justify;"><br /></span></div>
<div class="MsoNormal" style="text-align: center;">
<span style="color: #333333; font-family: "arial" , "helvetica" , sans-serif; line-height: 115%; text-align: justify;"><b><span style="font-size: large;">Intro</span></b></span></div>
<div class="MsoNormal" style="text-align: center;">
<br /></div>
<div class="MsoNormal" style="text-align: center;">
<span style="color: #333333; font-family: "arial" , "helvetica" , sans-serif; line-height: 115%; text-align: justify;">Kajian
Kesihatan dan Morbiditi Kebangsaan (NHMS) pada 2011 oleh Kementerian Kesihatan
menunjukkan 32.7 peratus orang dewasa berumur </span><b style="font-family: Arial, Helvetica, sans-serif; text-align: justify;"><span style="color: #333333; line-height: 115%;">18 tahun ke atas</span></b><span style="color: #333333; font-family: "arial" , "helvetica" , sans-serif; line-height: 115%; text-align: justify;"> </span><span style="color: #333333; font-family: "arial" , "helvetica" , sans-serif; line-height: 115%; text-align: justify;">didapati
mempunyai masalah </span><b style="font-family: Arial, Helvetica, sans-serif; text-align: justify;"><span style="color: #333333; line-height: 115%;">hipertensi.</span></b><span style="color: #333333; font-family: "arial" , "helvetica" , sans-serif; line-height: 115%; text-align: justify;"> Laporan Pertubuhan Kesihatan Sedunia (WHO) pada 2004 pula
menunjukkan, penyakit berkaitan <b>kardiovaskular </b>menyumbang kepada </span><b style="font-family: Arial, Helvetica, sans-serif; text-align: justify;"><span style="color: #333333; line-height: 115%;">36
peratus</span></b><span style="color: #333333; font-family: "arial" , "helvetica" , sans-serif; line-height: 115%; text-align: justify;"> </span><span style="color: #333333; font-family: "arial" , "helvetica" , sans-serif; line-height: 115%; text-align: justify;">daripada jumlah kadar </span><b style="font-family: Arial, Helvetica, sans-serif; text-align: justify;"><span style="color: #333333; line-height: 115%;">kematian di Malaysia</span></b><span style="color: #333333; font-family: "arial" , "helvetica" , sans-serif; line-height: 115%; text-align: justify;">.</span></div>
<div class="MsoNormal" style="text-align: justify;">
<span style="color: #333333; line-height: 115%;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><br /></span></span></div>
<div class="MsoNormal" style="text-align: justify;">
<span style="font-family: "arial" , "helvetica" , sans-serif;"><b><span style="color: #333333; line-height: 115%;"><br /></span></b></span></div>
<div class="MsoNormal" style="text-align: justify;">
<span style="font-family: "arial" , "helvetica" , sans-serif;"><b><span style="color: #333333; line-height: 115%;"><br /></span></b></span></div>
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg2xaDha-PGgnnj5MUmsiBnYuOuaQSHkSRIXn7Cg7HMIyHD4awCKMMki8t6V_ZCAI2-nxopln55ktZcHdAtsFhnyOFLBJ0uLtv7wN7LZ5LeUBvUpYQ93AKgl0tH5hqw-AgimcdLe8jAPIg/s1600/Foto_Blog_hypertension.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="427" data-original-width="640" height="133" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg2xaDha-PGgnnj5MUmsiBnYuOuaQSHkSRIXn7Cg7HMIyHD4awCKMMki8t6V_ZCAI2-nxopln55ktZcHdAtsFhnyOFLBJ0uLtv7wN7LZ5LeUBvUpYQ93AKgl0tH5hqw-AgimcdLe8jAPIg/s200/Foto_Blog_hypertension.jpg" width="200" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><span style="font-size: xx-small;">Kredit foto - <br />http://www.businessdayonline.com/hypertension-prevalence-nigeria-30-45-experts/</span></td></tr>
</tbody></table>
<div class="MsoNormal" style="text-align: justify;">
<span style="font-family: "arial" , "helvetica" , sans-serif;"><b><span style="color: #333333; line-height: 115%;"><br /></span></b></span></div>
<div class="MsoNormal" style="text-align: justify;">
<span style="font-family: "arial" , "helvetica" , sans-serif;"><b><span style="color: #333333; line-height: 115%;"><br /></span></b></span></div>
<div class="MsoNormal" style="text-align: justify;">
<span style="font-family: "arial" , "helvetica" , sans-serif;"><b><span style="color: #333333; line-height: 115%;"><br /></span></b></span></div>
<div class="MsoNormal" style="text-align: center;">
<span style="font-family: "arial" , "helvetica" , sans-serif;"><b><span style="color: #333333; line-height: 115%;"><span style="font-size: large;">Apa itu Hipertensi?</span></span></b><b><span style="line-height: 115%;"><o:p></o:p></span></b></span></div>
<div class="MsoNormal" style="text-align: center;">
<span style="font-family: "arial" , "helvetica" , sans-serif;"><b><span style="color: #333333; line-height: 115%;"><span style="font-size: large;"><br /></span></span></b></span></div>
<div class="MsoNormal" style="text-align: center;">
<br /></div>
<div style="background: white; margin: 0cm 0cm 7.5pt; text-align: center;">
<span style="font-family: "arial" , "helvetica" , sans-serif;"><b><span style="color: #333333;">Hipertensi</span></b><span style="color: #333333;"> </span><span style="color: #333333;">adalah keadaan di mana </span><b><span style="color: #333333;">saluran darah berterusan mengalami tekanan
tinggi</span></b><span style="color: #333333;">. Tekanan darah normal dalam kalangan orang dewasa ialah 120/80
mm Hg. Apabila tekanan darah sama atau melebihi 140/90 mm Hg, ia dianggap naik
atau tinggi. Lebih tinggi tekanan darah lebih tinggi pula risiko </span><b><span style="color: #333333;">kerosakan </span></b><span style="color: #333333;">pada</span><b><span style="color: #333333;"> </span></b><b><span style="color: #333333;">jantung </span></b><span style="color: #333333;">dan</span><b><span style="color: #333333;"> </span></b><b><span style="color: #333333;">saluran darah</span></b><span style="color: #333333;"> </span><span style="color: #333333;">dalam organ utama seperti </span><b><span style="color: #333333;">otak </span></b><span style="color: #333333;">dan </span><b><span style="color: #333333;">buah pinggang</span></b><span style="color: #333333;">.</span>Bertindaklah sekarang sebelum
terlambat, hipertensi boleh di cegah dengan senaman. </span><span style="font-family: "arial" , sans-serif;"><o:p></o:p></span></div>
<div style="background: white; margin: 0cm 0cm 7.5pt; text-align: center;">
<br /></div>
<div style="background: white; margin: 0cm 0cm 7.5pt; text-align: center;">
<br /></div>
<div style="background: white; margin: 0cm 0cm 7.5pt; text-align: center;">
<b><span style="font-family: "arial" , "helvetica" , sans-serif; font-size: large;">3 cara Follow The BEAT mengatasi Hipertensi<o:p></o:p></span></b></div>
<div style="background: white; margin-bottom: 7.5pt; margin-left: 0cm; margin-right: 0cm; margin-top: 0cm; text-align: justify;">
<br /></div>
<div style="background: white; margin: 0cm 0cm 7.5pt; text-align: center;">
<span style="font-family: "arial" , "sans-serif";"><b><span style="font-size: large;">Pertama</span></b></span></div>
<div style="background: white; margin-bottom: 7.5pt; margin-left: 0cm; margin-right: 0cm; margin-top: 0cm; text-align: justify;">
</div>
<div style="background: white; margin: 0cm 0cm 7.5pt; text-align: center;">
<span style="font-family: "arial" , "sans-serif";">Yang
perlu anda tahu, Coach Sufian Sulaiman yang merupakan Founder Follow The BEAT pernah
bertugas di Hospital UKM dibawah Program Kerjasama Pembangunan Perkhidmatan
Kesihatan<b>, </b>Jabatan Kesihatan
Masyarakat Hospital UKM dan antara tugas beliau adalah melatih </span><b><span style="font-family: "arial" , "sans-serif"; font-size: 14.0pt;">pesakit Warga Emas</span></b><span style="font-family: "arial" , "sans-serif";"> </span><b><span style="font-family: "arial" , "sans-serif"; font-size: 14.0pt;">(60 tahun keatas)</span></b><span style="font-family: "arial" , "sans-serif"; font-size: 14.0pt;"> </span><span style="font-family: "arial" , "sans-serif";">yang mempunyai pelbagai penyakit <b>NCD</b>
seperti </span><b><span style="font-family: "arial" , "sans-serif"; font-size: 14.0pt;">hipertensi </span></b><span style="font-family: "arial" , "sans-serif";">dan </span><b><span style="font-family: "arial" , "sans-serif"; font-size: 14.0pt;">diabetis</span></b><span style="font-family: "arial" , "sans-serif";">,
</span><b><span style="font-family: "arial" , "sans-serif"; font-size: 14.0pt;">CAD, Parkinson</span></b><span style="font-family: "arial" , "sans-serif"; font-size: 14.0pt;">
</span><span style="font-family: "arial" , "sans-serif";">dan lain-lain sehingga sihat. </span></div>
<div style="background: white; margin: 0cm 0cm 7.5pt; text-align: center;">
<span style="font-family: "arial" , "sans-serif";"><br /></span></div>
<div class="separator" style="clear: both; text-align: center;">
<br /></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhx-5jHDg67FWXrReTCSNhATryvcNJuHKwm-8bzomBnGBETDOHp7lqsUCF9u9IkezIIarRJWC-_VBaNh4j6j2L0RHvimrurptYBjjINsu03e6mF7jBDwpWgdQpfTA3rIwMRxVukOc-ylFw/s1600/Foto_Blog_Wargaemas.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="309" data-original-width="676" height="181" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhx-5jHDg67FWXrReTCSNhATryvcNJuHKwm-8bzomBnGBETDOHp7lqsUCF9u9IkezIIarRJWC-_VBaNh4j6j2L0RHvimrurptYBjjINsu03e6mF7jBDwpWgdQpfTA3rIwMRxVukOc-ylFw/s400/Foto_Blog_Wargaemas.jpg" width="400" /></a></div>
<div class="separator" style="clear: both; text-align: center;">
<br /></div>
<div class="separator" style="clear: both; text-align: center;">
<br /></div>
<br />
<div style="background: white; margin: 0cm 0cm 7.5pt; text-align: center;">
<b><span style="font-family: "arial" , "sans-serif";"><span style="font-size: large;">Kedua</span><o:p></o:p></span></b></div>
<div style="background: white; margin: 0cm 0cm 7.5pt; text-align: center;">
<span style="font-family: "arial" , "sans-serif";">Modul
latihan Follow The BEAT terbukti selamat kerana kandungannya diambil dan
diubahsuai dari <b>Modul 10 kg 10 minggu </b>yang telah diguna pakai oleh pihak
Kementerian Kesihatan dibawah program <b>KOSPEN</b>
dan <b>Promosi Kesihatan Malaysia</b>. Modul 10kg 10 minggu adalah 'air tangan' Coach Sufian Sulaiman. <o:p></o:p></span></div>
<div style="background: white; margin-bottom: 7.5pt; margin-left: 0cm; margin-right: 0cm; margin-top: 0cm; text-align: justify;">
<br /></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhSvxEa_pfjwnZskaEW7x36ie67fjUIQkNJRhWgYBrWOob62ee53WdcF9QI5znCBvPj2wmxKRYltBphBfYNbeaMbYdL8Bcy-LvkmjeBU34KllN3yA6qoTNr9o_hLd8T3Ccf7IuD9MplGts/s1600/Foto_Blog_Buku10kg10mingu.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="241" data-original-width="173" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhSvxEa_pfjwnZskaEW7x36ie67fjUIQkNJRhWgYBrWOob62ee53WdcF9QI5znCBvPj2wmxKRYltBphBfYNbeaMbYdL8Bcy-LvkmjeBU34KllN3yA6qoTNr9o_hLd8T3Ccf7IuD9MplGts/s1600/Foto_Blog_Buku10kg10mingu.jpg" /></a></div>
<div style="background: white; margin-bottom: 7.5pt; margin-left: 0cm; margin-right: 0cm; margin-top: 0cm; text-align: justify;">
<br /></div>
<div style="background: white; margin-bottom: 7.5pt; margin-left: 0cm; margin-right: 0cm; margin-top: 0cm; text-align: justify;">
<br /></div>
<div style="background: white; margin: 0cm 0cm 7.5pt; text-align: center;">
<b><span style="font-family: "arial" , "sans-serif";"><span style="font-size: large;">Ketiga</span></span></b></div>
<div style="background: white; margin-bottom: 7.5pt; margin-left: 0cm; margin-right: 0cm; margin-top: 0cm; text-align: justify;">
</div>
<div style="background: white; margin: 0cm 0cm 7.5pt; text-align: center;">
<span style="font-family: "arial" , "sans-serif";">Follow The BEAT menggabungkan <b>muzik melalui senamrobik </b>dengan <b>Modul Kurus Follow The BEAT</b> yang sesuai kepada semua peserta termasuk yang berisiko menghidapi penyakit NCD. </span></div>
<div style="background: white; margin-bottom: 7.5pt; margin-left: 0cm; margin-right: 0cm; margin-top: 0cm; text-align: justify;">
<br /></div>
<div style="background: white; margin-bottom: 7.5pt; margin-left: 0cm; margin-right: 0cm; margin-top: 0cm; text-align: justify;">
<br /></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiIv4rUgBjgwXRPSyXZuLwYeYg7U7JAeiFaZY0EUuDuftk1wgIsST04_Wk1-uwOka_W_Ck9mMnjg7bh-yidYkJR42_fN-0l-UsV7v2VU1XzlFQEdQx25KwDGjaUsmtnaWIBm2oDrg_s9y8/s1600/Foto_Blog_ModulFTB.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="417" data-original-width="520" height="255" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiIv4rUgBjgwXRPSyXZuLwYeYg7U7JAeiFaZY0EUuDuftk1wgIsST04_Wk1-uwOka_W_Ck9mMnjg7bh-yidYkJR42_fN-0l-UsV7v2VU1XzlFQEdQx25KwDGjaUsmtnaWIBm2oDrg_s9y8/s320/Foto_Blog_ModulFTB.jpg" width="320" /></a></div>
<br />
<div style="background: white; margin-bottom: 7.5pt; margin-left: 0cm; margin-right: 0cm; margin-top: 0cm; text-align: justify;">
<br /></div>
<div style="background: white; margin-bottom: 7.5pt; margin-left: 0cm; margin-right: 0cm; margin-top: 0cm; text-align: justify;">
<span style="font-family: "arial" , "sans-serif";"><br /></span></div>
<div class="MsoNormal" style="text-align: center;">
<span style="font-family: "arial" , "helvetica" , sans-serif; font-size: large;"><b>Jom saya bantu </b></span></div>
<div class="MsoNormal" style="text-align: center;">
<span style="font-family: "arial" , "helvetica" , sans-serif; font-size: large;"><b>sertai Follow The BEAT sekarang </b></span></div>
<div class="MsoNormal" style="text-align: center;">
<span style="font-family: "arial" , "helvetica" , sans-serif; font-size: large;"><b>Klik FOTO DIBAWAH </b></span></div>
<div class="MsoNormal" style="text-align: center;">
<span style="font-family: "arial" , "helvetica" , sans-serif; font-size: large;"><b>v</b></span></div>
<div class="MsoNormal" style="text-align: center;">
<span style="font-family: "arial" , "helvetica" , sans-serif; font-size: large;"><b>v</b></span></div>
<div style="background: white; margin-bottom: 7.5pt; margin-left: 0cm; margin-right: 0cm; margin-top: 0cm; text-align: justify;">
<span style="font-family: "arial" , "sans-serif";"><br /></span></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://sportfitnhealth.blogspot.com/p/blog-page_2.html"><img border="0" data-original-height="960" data-original-width="676" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgZjXqriwB-ShdNxU3UFXVPhthX3OvlTtXOwcB3hwmJYvEPkPDs7FvegYnKkbJODBHaxufhTixk-lcXsD6ssnAk9FsNXYaQEl1RN1_0eoXN0wgDw4ND3iIvrVI5MnIjYgWGCJhfqg9mfMY/s320/Foto_Flyers_FTB%2523B1.jpg" width="225" /></a></div>
<div style="background: white; margin-bottom: 7.5pt; margin-left: 0cm; margin-right: 0cm; margin-top: 0cm; text-align: justify;">
<br /></div>
<div style="background: white; margin-bottom: 7.5pt; margin-left: 0cm; margin-right: 0cm; margin-top: 0cm; text-align: justify;">
<br /></div>
<div style="background: white; margin-bottom: 7.5pt; margin-left: 0cm; margin-right: 0cm; margin-top: 0cm; text-align: justify;">
<br /></div>
<div style="background: white; margin-bottom: 7.5pt; margin-left: 0cm; margin-right: 0cm; margin-top: 0cm; text-align: justify;">
<br /></div>
<div style="background: white; margin-bottom: 7.5pt; margin-left: 0cm; margin-right: 0cm; margin-top: 0cm; text-align: justify;">
<br /></div>
sufianhttp://www.blogger.com/profile/12114539649500644920noreply@blogger.com0tag:blogger.com,1999:blog-5973444588848495865.post-33036813949085871362018-01-26T18:46:00.003-08:002020-01-24T13:19:52.042-08:005 LANGKAH UTAMA TURUN BERAT BADAN<div class="MsoNormal" style="text-align: justify;">
<b><span style="font-family: "arial" , "helvetica" , sans-serif;"><br /></span></b></div>
<div class="MsoNormal" style="text-align: justify;">
<span style="font-family: "arial" , "helvetica" , sans-serif;">Kurus tidak bererti sihat tetapi Obes sudah tentu
BERPENYAKIT. </span><span style="font-family: "arial" , "helvetica" , sans-serif;">Dahulu obes dikategori sebagai RISIKO PENYAKIT namun sekarang ia
<b>‘dinaik taraf’</b> sebagai <b>PENYAKIT</b>. Maka langkah-langkah untuk
memberhentikan obesiti harus dimulakan. BAGAIMANA?</span></div>
<div class="MsoNormal" style="text-align: justify;">
<span style="font-family: "arial" , "helvetica" , sans-serif;"><br /></span></div>
<div class="MsoNormal" style="text-align: justify;">
<span style="font-family: "arial" , "helvetica" , sans-serif;">Terdapat <b>5 langkah </b>penting yang perlu anda tahu</span></div>
<div class="MsoNormal" style="text-align: justify;">
<span style="font-family: "arial" , "helvetica" , sans-serif;"><br /></span></div>
<div class="MsoNormal" style="text-align: justify;">
<b><span style="font-family: "arial" , "helvetica" , sans-serif;"><br /></span></b></div>
<div class="MsoNormal" style="text-align: justify;">
<b><span style="font-family: "arial" , "helvetica" , sans-serif;">Langkah 1<o:p></o:p></span></b></div>
<div class="MsoNormal" style="text-align: justify;">
<b><span style="font-family: "arial" , "helvetica" , sans-serif;"><br /></span></b></div>
<div class="MsoNormal" style="text-align: justify;">
<span style="font-family: "arial" , "helvetica" , sans-serif;">Dapatkan ilmu tentang senaman dan pemakanan. Aspek yang harus dipelajari adalah berkaitan KESELAMATAN bersenam dan pemakanan (diet). </span></div>
<div class="MsoNormal" style="text-align: justify;">
<span style="font-family: "arial" , "helvetica" , sans-serif;"><br /></span></div>
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgCLGbBueHkqHfP4OPL6ya6smusbaRCWNMYAjVwJ-kMBuYcutl42LE7R4awHP_zMCgJOim9dbxpRCQJqpVAW_UsuL2U9ndvafay9o0NLtRtr7-3aSg3Jid1qWIwmrFkHvoINtRfcXD5aCk/s1600/Foto_Blog_Injury.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="183" data-original-width="275" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgCLGbBueHkqHfP4OPL6ya6smusbaRCWNMYAjVwJ-kMBuYcutl42LE7R4awHP_zMCgJOim9dbxpRCQJqpVAW_UsuL2U9ndvafay9o0NLtRtr7-3aSg3Jid1qWIwmrFkHvoINtRfcXD5aCk/s1600/Foto_Blog_Injury.jpg" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Foto : Senaman tanpa ilmu akan mengundang kecederaan. lokasi paling kerap tercedera adalah ankle kerana disitu adalah tumpuan bebanan tubuh ketika melompat, berjalan dan sebagainya. Credit photo : http://www.physiopro.co.za/acute-injuries-rice-meat/<br />
<br /></td></tr>
</tbody></table>
<div class="MsoNormal" style="text-align: justify;">
<span style="font-family: "arial" , "helvetica" , sans-serif;">Contohnya dapatkan panduan dari coach dengan bertanya adakah aktiviti ini selamat untuk golongan yang ada darah tinggi dan apakah alternatifnya?. Contoh lain, dapatkan panduan dari coach dengan menyoal cukupkah kalori dari makanan saya ni?</span><span style="font-family: "arial" , "helvetica" , sans-serif;"> </span></div>
<div class="MsoNormal">
<span style="font-family: "arial" , "helvetica" , sans-serif;"><br /></span></div>
<div class="MsoNormal">
<span style="font-family: "arial" , "helvetica" , sans-serif;"><br /></span></div>
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEieAUAir_oJbSaWgVDGWy3xoeuF2KMFuex-eCyokqJ56vMGpNeHCWtL_d4QNpe3wotdWt7pFjyRx0ea6GjnQ7Z_IwyG6PPILIarOJ4Bo5vRoXj336QPiL-iGzkr3i5PSJ2aaGKp-jH_yYo/s1600/Foto_Blog_PingganSihat.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="622" data-original-width="900" height="221" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEieAUAir_oJbSaWgVDGWy3xoeuF2KMFuex-eCyokqJ56vMGpNeHCWtL_d4QNpe3wotdWt7pFjyRx0ea6GjnQ7Z_IwyG6PPILIarOJ4Bo5vRoXj336QPiL-iGzkr3i5PSJ2aaGKp-jH_yYo/s320/Foto_Blog_PingganSihat.jpg" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><span style="font-size: 12.8px;">Amalkan diet yang seimbang, sederhana dan pelbagai dengan pendekatan Suku Suku Separuh Pinggan Sihat KKM<br />Credit photo - http://www.steviamalaysia.com/pinggan-sihat-malaysia/</span></td></tr>
</tbody></table>
<div class="MsoNormal">
<span style="font-family: "arial" , "helvetica" , sans-serif;"><br /></span></div>
<div style="text-align: justify;">
Keselamatan adalah prinsip utama untuk KURUS. Jangan lakukan sebarang aktiviti senaman atau diet yang menyebabkan anda sakit, gastrik (diet) dll. </div>
<br />
<div class="MsoNormal" style="text-align: justify;">
<span style="font-family: "arial" , "helvetica" , sans-serif;"><br /></span></div>
<div class="MsoNormal" style="text-align: justify;">
<br /></div>
<div class="MsoNormal" style="text-align: justify;">
<b><span style="font-family: "arial" , "helvetica" , sans-serif;">Langkah 2<o:p></o:p></span></b></div>
<div class="MsoNormal" style="text-align: justify;">
<b><span style="font-family: "arial" , "helvetica" , sans-serif;"><br /></span></b></div>
<div class="MsoNormal" style="text-align: justify;">
<span style="font-family: "arial" , "helvetica" , sans-serif;">Buang halangan-halangan mental, emosi, fizikal dan
spiritual. Ertinya buat persediaan agar halangan-halangan seperti tak ada masa, tak sempat kerana sibuk, stres ditempat kerja, stres kehidupan, stres tak dapat makan dan sebagainya. <o:p></o:p></span></div>
<div class="MsoNormal" style="text-align: justify;">
<span style="font-family: "arial" , "helvetica" , sans-serif;"><br /></span></div>
<div class="MsoNormal" style="text-align: justify;">
<span style="font-family: "arial" , "helvetica" , sans-serif;">Untuk membuang halangan ini kena <i>refer </i>Langkah 1 iaitu ILMU. Contohnya apabila anda dalam situasi kerja yang terlalu sibuk sehingga menyebabkan waktu senaman 'diceroboh', anda tak sempat. Apa nak buat? Ilmu mengenai <b>UBAH SUAI FITT </b>harus digunakan. </span></div>
<div class="MsoNormal" style="text-align: justify;">
<span style="font-family: "arial" , "helvetica" , sans-serif;"><br /></span></div>
<div class="MsoNormal">
<span style="font-family: "arial" , "helvetica" , sans-serif;"><br /></span></div>
<div class="MsoNormal" style="text-align: center;">
<span style="font-family: "arial" , "helvetica" , sans-serif; font-size: large;"><b>Jom saya bantu anda </b></span></div>
<div class="MsoNormal" style="text-align: center;">
<span style="font-family: "arial" , "helvetica" , sans-serif; font-size: large;"><b>dalam program Follow The BEAT. </b></span></div>
<div class="MsoNormal" style="text-align: center;">
<span style="font-family: "arial" , "helvetica" , sans-serif; font-size: large;"><b>Klik FOTO DIBAWAH </b></span></div>
<div class="MsoNormal" style="text-align: center;">
<span style="font-family: "arial" , "helvetica" , sans-serif; font-size: large;"><b>v</b></span></div>
<div class="MsoNormal" style="text-align: center;">
<span style="font-family: "arial" , "helvetica" , sans-serif; font-size: large;"><b>v</b></span></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://sportfitnhealth.blogspot.com/p/blog-page_2.html"><img border="0" data-original-height="960" data-original-width="676" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgZjXqriwB-ShdNxU3UFXVPhthX3OvlTtXOwcB3hwmJYvEPkPDs7FvegYnKkbJODBHaxufhTixk-lcXsD6ssnAk9FsNXYaQEl1RN1_0eoXN0wgDw4ND3iIvrVI5MnIjYgWGCJhfqg9mfMY/s320/Foto_Flyers_FTB%2523B1.jpg" width="225" /></a></div>
<div class="MsoNormal" style="text-align: center;">
<span style="font-family: "arial" , "helvetica" , sans-serif;"><br /></span></div>
<div class="MsoNormal" style="text-align: center;">
<span style="font-family: "arial" , "helvetica" , sans-serif;"><br /></span></div>
<div class="MsoNormal" style="text-align: justify;">
<span style="font-family: "arial" , "helvetica" , sans-serif;"><br /></span></div>
<div class="separator" style="clear: both; text-align: center;">
</div>
<div class="MsoNormal" style="text-align: justify;">
<b><span style="font-family: "arial" , "helvetica" , sans-serif;">Langkah 3</span></b></div>
<div class="MsoNormal" style="text-align: justify;">
<b><span style="font-family: "arial" , "helvetica" , sans-serif;"><br /></span></b></div>
<div class="MsoNormal" style="text-align: justify;">
<span style="font-family: "arial" , "helvetica" , sans-serif;">Susun jadual agar sesuai dengan jadual seharian supaya tidak
menimbulkan halangan-halangan diatas tadi (Mental, Emosi, Fizikal dan Spiritual). Perkara
paling penting dimasukkan didalam jadual adalah peruntukkan 3 kali senaman seminggu dan tetapkan menu apa harus dimakan dalam seminggu. </span></div>
<div class="MsoNormal">
<span style="font-family: "arial" , "helvetica" , sans-serif;"><br /></span></div>
<div class="MsoNormal">
<span style="font-family: "arial" , "helvetica" , sans-serif;"><br /></span></div>
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh99MZAM22EFByhw-8yvmS2BBsdgtnSEQe0cFmF5BJc7ZUJu0akj9dp8OIlPRwve9lIkHz-bnqbHlxQbD9Ghfar0ivYQmdJqcNDzSgbHy9O1IanSJ5yAXQ5KGbQylOdsy0-unAWqQLwPfk/s1600/Foto_Blog_TimeTable.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="584" data-original-width="752" height="247" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh99MZAM22EFByhw-8yvmS2BBsdgtnSEQe0cFmF5BJc7ZUJu0akj9dp8OIlPRwve9lIkHz-bnqbHlxQbD9Ghfar0ivYQmdJqcNDzSgbHy9O1IanSJ5yAXQ5KGbQylOdsy0-unAWqQLwPfk/s320/Foto_Blog_TimeTable.jpg" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Jadualkan latihan dan menu mengikut hari.<br />
Credit photo - http://www.warehouse-clerk.net/6-7-day-schedule-template/</td></tr>
</tbody></table>
<div class="MsoNormal" style="text-align: justify;">
<span style="font-family: "arial" , "helvetica" , sans-serif;"><br /></span></div>
<div class="MsoNormal" style="text-align: justify;">
<b><span style="font-family: "arial" , "helvetica" , sans-serif;"><br /></span></b></div>
<div class="MsoNormal" style="text-align: justify;">
<b><span style="font-family: "arial" , "helvetica" , sans-serif;">Langkah 4 <o:p></o:p></span></b></div>
<div class="MsoNormal" style="text-align: justify;">
<b><span style="font-family: "arial" , "helvetica" , sans-serif;"><br /></span></b></div>
<div class="MsoNormal" style="text-align: justify;">
<span style="font-family: "arial" , "helvetica" , sans-serif;">Gunakan latihan yang <i>simple</i>, <i>fun </i>tetapi berkesan seperti
menggunakan elemen muzik, jarak yang dekat dan berulang, pelbagai kaedah,
pelbagai lokasi dan sebagainya. <o:p></o:p></span></div>
<div class="MsoNormal">
<span style="font-family: "arial" , "helvetica" , sans-serif;"><br /></span></div>
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj-24IrGNt9rMWqsE5KRgVgt5XhMBWQr1wZDL-n1n8b57wZLYyhaZD1tFUIyuYMxVBbHP3GufUd38qMayMOIIFwl4KAqAwLmuxJon5TFRudDat8PPfuro3aockVLE2Zcl3vS_D-LpuB9gg/s1600/Foto_Blog_2.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="223" data-original-width="562" height="156" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj-24IrGNt9rMWqsE5KRgVgt5XhMBWQr1wZDL-n1n8b57wZLYyhaZD1tFUIyuYMxVBbHP3GufUd38qMayMOIIFwl4KAqAwLmuxJon5TFRudDat8PPfuro3aockVLE2Zcl3vS_D-LpuB9gg/s400/Foto_Blog_2.jpg" width="400" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Foto - Senaman menggunakan muzik seperti aerobik <br />
dan dalam kumpulan besar akan memberikan motivasi kepada golongan obes. Percayalah!</td></tr>
</tbody></table>
<div class="MsoNormal">
<span style="font-family: "arial" , "helvetica" , sans-serif;"><br /></span></div>
<div class="MsoNormal">
<span style="font-family: "arial" , "helvetica" , sans-serif;"><br /></span></div>
<div class="MsoNormal" style="text-align: justify;">
<span style="font-family: "arial" , "helvetica" , sans-serif;"><br /></span></div>
<div class="MsoNormal" style="text-align: justify;">
<b><span style="font-family: "arial" , "helvetica" , sans-serif;">Langkah 5 <o:p></o:p></span></b></div>
<div class="MsoNormal" style="text-align: justify;">
<b><span style="font-family: "arial" , "helvetica" , sans-serif;"><br /></span></b></div>
<div class="MsoNormal" style="text-align: justify;">
<span style="font-family: "arial" , "helvetica" , sans-serif;">Timbang berat 1 minggu sekali untuk memotivasikan diri dan
memantau apakah betul latihan yang dilakukan berhasil. Jangan bimbang dengan angka timbang!. Dan jangan tersalah faham jika berat tidak berubah atau meningkat. Lazimnya jika senaman dan diet betul, berat akan meningkat disebabkan kepadatan otot bertambah. So jangan panik sebab matlamatnya nak turunkan lemak! bukan BERAT. </span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<br /></div>
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg6un2OcovFakvpzFsQ5DmwBE1OJ83qXeifwgcvWCZtfTR02gnLJq6_Eftgufqg8gfVP14vxGmupgfUI2Hhz1n0ntxrcvzT2kE_IOK3Vo2nhGe1MU5WWb9A_2f-A46wkxB0AUxbnyFUT9M/s1600/Foto_Blog_TimbangBerat.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="183" data-original-width="275" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg6un2OcovFakvpzFsQ5DmwBE1OJ83qXeifwgcvWCZtfTR02gnLJq6_Eftgufqg8gfVP14vxGmupgfUI2Hhz1n0ntxrcvzT2kE_IOK3Vo2nhGe1MU5WWb9A_2f-A46wkxB0AUxbnyFUT9M/s1600/Foto_Blog_TimbangBerat.jpg" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Jangan risau nak timbang tau. Timbang untuk memastikan perjalanan anda tepat.<br />
Foto credit - http://bodyfatanalyzer.reviews/philips-connected-body-analysis-weight-scale-review.htm</td></tr>
</tbody></table>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<o:p><br /></o:p>
<br />
<div style="text-align: center;">
<o:p><b><span style="font-family: "arial" , "helvetica" , sans-serif; font-size: large;">JOM LIKE </span></b></o:p></div>
<div style="text-align: center;">
<o:p><b><span style="font-family: "arial" , "helvetica" , sans-serif; font-size: large;">FB FOLLOW THE BEAT</span></b></o:p></div>
<div style="text-align: center;">
<o:p><b><span style="font-family: "arial" , "helvetica" , sans-serif; font-size: large;">UNTUK INFO KURUS BERKESAN</span></b></o:p></div>
<div style="text-align: center;">
<o:p><b><span style="font-family: "arial" , "helvetica" , sans-serif; font-size: large;">KLIK FOTO NI</span></b></o:p></div>
<div style="text-align: center;">
<o:p><b><span style="font-family: "arial" , "helvetica" , sans-serif; font-size: large;">vvvvvvvv</span></b></o:p><br />
<o:p><b><span style="font-family: "arial" , "helvetica" , sans-serif; font-size: large;">vvvvv</span></b></o:p><br />
<o:p><b><span style="font-family: "arial" , "helvetica" , sans-serif; font-size: large;">vvv</span></b></o:p><br />
<o:p><b><span style="font-family: "arial" , "helvetica" , sans-serif; font-size: large;">v</span></b></o:p></div>
<div style="text-align: center;">
<br /></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiN7ubeDsaj64a681ZDCRA5edrS51Zy4h8Qfct4NQqahUOoQBwTGZzkw3chjfPU6v_Dm3QqYpUMkLMlRp8cbYRgeQgzJz_-zqJSzxiF3ssip6b-d3GY5SZUrYAMyWTtGmGYyanpFT5BLCI/s1600/Foto+Muka++Depan+Fb+Page+FTB.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="905" data-original-width="1561" height="185" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiN7ubeDsaj64a681ZDCRA5edrS51Zy4h8Qfct4NQqahUOoQBwTGZzkw3chjfPU6v_Dm3QqYpUMkLMlRp8cbYRgeQgzJz_-zqJSzxiF3ssip6b-d3GY5SZUrYAMyWTtGmGYyanpFT5BLCI/s320/Foto+Muka++Depan+Fb+Page+FTB.png" width="320" /></a></div>
<div class="separator" style="clear: both; text-align: center;">
</div>
<div class="separator" style="clear: both; text-align: center;">
<br /></div>
<div class="separator" style="clear: both; text-align: center;">
<br /></div>
<div style="text-align: center;">
<o:p><br /></o:p></div>
<div style="text-align: center;">
<o:p><br /></o:p></div>
<div style="text-align: center;">
<o:p><br /></o:p></div>
<div style="text-align: center;">
<o:p><br /></o:p></div>
<div style="text-align: center;">
<o:p><br /></o:p></div>
</div>
sufianhttp://www.blogger.com/profile/12114539649500644920noreply@blogger.com0tag:blogger.com,1999:blog-5973444588848495865.post-87804948368960837452017-02-05T20:15:00.002-08:002019-08-23T00:49:36.458-07:00SENAMAN MUDAH SLIMKAN LENGAN <div style="text-align: center;">
<br />
<div style="text-align: justify;">
<span style="font-family: "arial" , "helvetica" , sans-serif;"><br /></span></div>
<span style="font-family: "arial" , "helvetica" , sans-serif;"></span><br />
<div style="text-align: justify;">
<span style="font-family: "arial" , "helvetica" , sans-serif;">Ramai yang nak kurus, tetapi blurr...tak tahu nak mula dimana? Apa yang harus dilakukan?</span></div>
<span style="font-family: "arial" , "helvetica" , sans-serif;">
</span>
<br />
<div style="text-align: justify;">
<span style="font-family: "arial" , "helvetica" , sans-serif;">A</span><span style="font-family: "arial" , "helvetica" , sans-serif;">ktiviti dibawah ini telah disusun secara profesional dan selamat </span><span style="font-family: "arial" , "helvetica" , sans-serif;">berdasarkan buku tulisan saya berjudul 30kg Dalam 80hari.</span></div>
<div style="text-align: justify;">
<span style="font-family: "arial" , "helvetica" , sans-serif;"><br /></span></div>
<div style="text-align: justify;">
<br /></div>
<h2 style="text-align: center;">
<span style="font-family: "arial" , "helvetica" , sans-serif;">-----------------------------------------</span></h2>
<h2>
<span style="font-family: "arial" , "helvetica" , sans-serif;">SERTAI SEMINAR PERCUMA </span></h2>
<h2>
<span style="font-family: "arial" , "helvetica" , sans-serif;">INI SEKARANG</span></h2>
<h2>
<span style="color: blue; font-family: "arial" , "helvetica" , sans-serif;">KLIK FOTO UNTUK DAFTAR </span></h2>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://docs.google.com/forms/d/e/1FAIpQLSddJxGv8mNlnwSVY6TVF_fXAhy6MYRd66I1aNdL18zVgtlPyQ/viewform"><img border="0" data-original-height="441" data-original-width="684" height="205" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhU1f9mwHyPTkDQpv9XVr1EZsKswPDlGsnkyWM_iv5-EZw0kGU5U-BlkU1pq4uGZi8flZnywgOPKkIhyphenhyphenweQIzykLK29F7RaididSdHGJ1Z9OSSbebdGO5TUyT7dRH8W87n_kMAWQcndKfM/s320/Fb+Page+Foto+Seminar+Kurus+30kg80hari+2.png" width="320" /></a></div>
<div class="separator" style="clear: both; text-align: center;">
<br /></div>
<h2>
<span style="font-family: "arial" , "helvetica" , sans-serif;">CEPAT! TERHAD!</span></h2>
<h2>
<span style="font-family: "arial" , "helvetica" , sans-serif;">-----------------------------------------</span></h2>
<br />
<span style="font-family: "arial" , "helvetica" , sans-serif;"><br /></span></div>
<div style="text-align: center;">
<div style="text-align: justify;">
<span style="font-family: "arial" , "helvetica" , sans-serif;">Ok mula-mula..lakukan warming-up dengan slow jog. Setelah tubuh selesa tingkatkan kelajuan joging sehingga 15 minit tanpa henti. Selepas itu, rehat dengan melakukan regangan pada betis dan paha (gestrocnimeus, solues, posterior tibialis, quadriceps, hamstring dan adductor groups). </span><span style="font-family: "arial" , "helvetica" , sans-serif;">Teknik joging tanpa henti dikenali sebagai aerobic continuous. Ia merupakan kaedah utama kurus dan amat sesuai digunakan oleh 'beginner'. </span></div>
</div>
<div style="text-align: justify;">
<b style="font-family: Arial, Helvetica, sans-serif;"><br /></b>
</div>
<div style="text-align: center;">
<div style="text-align: justify;">
<span style="font-family: "arial" , "helvetica" , sans-serif;">Setelah degupan jantung stabil, sambung aktiviti dengan </span><span style="font-family: "arial" , "helvetica" , sans-serif;">Push-up </span><span style="font-family: "arial" , "helvetica" , sans-serif;">(foto 1)</span><span style="font-family: "arial" , "helvetica" , sans-serif;"> </span><span style="font-family: "arial" , "helvetica" , sans-serif;"> sebanyak 15-20 ulangan secara isotonic (bergerak). </span><span style="font-family: "arial" , "helvetica" , sans-serif;">Jika tidak mampu lakukan secara isometric (statik) dengan kiraan 15-20 saat. </span></div>
</div>
<span style="font-family: "arial" , "helvetica" , sans-serif;"><br /></span>
<br />
<div>
<span style="font-family: "arial" , "helvetica" , sans-serif;"></span><br />
<br />
<table cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhDVM8Y_0woaJ95DQVk_OmkQgZQAdisDAS67vRuX0JeKOHCjjeoX3jpBLjImh1Iqcbn77H91xn4cgL7gQhTIN6cFih31xzczAMSUS_llakr513qQAVpEg7Ki603qCL-rUn8aW48jm8jppk/s1600/Pushup_Ending.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="226" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhDVM8Y_0woaJ95DQVk_OmkQgZQAdisDAS67vRuX0JeKOHCjjeoX3jpBLjImh1Iqcbn77H91xn4cgL7gQhTIN6cFih31xzczAMSUS_llakr513qQAVpEg7Ki603qCL-rUn8aW48jm8jppk/s400/Pushup_Ending.jpg" width="400" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Foto 1 : Mula - Push up </td></tr>
</tbody></table>
</div>
<div>
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh3moPE9KiRxAtAyN6DlWcK9rVMXf8Gn7qwuz6G_IiXhcKbBOBzmiKmmSMW9p5LwnN_uIFd_mF_deTcrm1AhwHIYiyZ3FhOOaQIK2__2fjH5EbL2K9ru-0UR_uRPIOG_DGZmG_-Qwy8iJc/s1600/Pushup_Starting.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="234" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh3moPE9KiRxAtAyN6DlWcK9rVMXf8Gn7qwuz6G_IiXhcKbBOBzmiKmmSMW9p5LwnN_uIFd_mF_deTcrm1AhwHIYiyZ3FhOOaQIK2__2fjH5EbL2K9ru-0UR_uRPIOG_DGZmG_-Qwy8iJc/s400/Pushup_Starting.jpg" width="400" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Foto 2 : Tamat - Push up </td></tr>
</tbody></table>
</div>
<span style="font-family: "arial" , "helvetica" , sans-serif;"></span><br />
<div style="text-align: center;">
<span style="font-family: "arial" , "helvetica" , sans-serif;">Setelah itu. terus lakukan dip (foto 2) <span style="font-family: "arial" , "helvetica" , sans-serif; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;">sebanyak 15-20 ulangan secara isotonic (bergerak). </span><span style="font-family: "arial" , "helvetica" , sans-serif; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;">Jika tidak mampu lakukan secara isometric (statik) dengan kiraan 15-20 saat. </span></span></div>
<span style="font-family: "arial" , "helvetica" , sans-serif;">
</span><span style="font-family: "arial" , "helvetica" , sans-serif;"></span>
<br />
<div>
<br /></div>
<div>
<table cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiy3umCnZc8wWBROoZAXy5RtvK44MQVjViCacybN1q8EE0M8yk3_2NGrUR-efNs_DDjM0WFCCKx5O2tqxi9jVIM1Vs-imKdhBCMs0asSTlT9120_cmQY1CGJn5eM2BvE6hzjRcYvHXozBA/s1600/DipStarting.png" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="308" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiy3umCnZc8wWBROoZAXy5RtvK44MQVjViCacybN1q8EE0M8yk3_2NGrUR-efNs_DDjM0WFCCKx5O2tqxi9jVIM1Vs-imKdhBCMs0asSTlT9120_cmQY1CGJn5eM2BvE6hzjRcYvHXozBA/s400/DipStarting.png" width="400" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Foto 3: Mula - Dip </td></tr>
</tbody></table>
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjbwaAOa4oyDVWwSOHqWAjsE-UDX39nQZuWiR5bzyifJswiKI1X1mNXmnD2NfWXgJsfKmAW6-PnvLzhUu1llrGiqRW3cRSYdMSiwdJQSCzE_QeVvR3eAnncbXrQxCdZFJd3fqLCGFNiqJI/s1600/DipEnding.png" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="298" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjbwaAOa4oyDVWwSOHqWAjsE-UDX39nQZuWiR5bzyifJswiKI1X1mNXmnD2NfWXgJsfKmAW6-PnvLzhUu1llrGiqRW3cRSYdMSiwdJQSCzE_QeVvR3eAnncbXrQxCdZFJd3fqLCGFNiqJI/s400/DipEnding.png" width="400" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Foto 4 : Tamat - Dip </td></tr>
</tbody></table>
</div>
<div>
<div style="text-align: center;">
<span style="font-family: "arial" , "helvetica" , sans-serif;"><br /></span>
<br />
<div style="text-align: justify;">
<span style="font-family: "arial" , "helvetica" , sans-serif;">Setelah selesai keduanya, lakukan regangan seketika sekitar 1 hingga 2 minit untuk merehatkan otot terbabit. Setelah itu ulang rutin yang sama sebanyak 2-3 kali lagi. </span><span style="font-family: "arial" , "helvetica" , sans-serif;">Rutin ini amat sesuai bagi mereka yang nak mengecilkan lengan. </span><span style="font-family: "arial" , "helvetica" , sans-serif;">Kombinasi Push up dan Dip memberi kesan berganda kepada otot atau kawasan TRICEPS. Sebagai info triceps mempunyai kekuatan yang jauh lebih besar berbanding biceps berdasarkan faktor bilangan kumpulan otot. Maka tidak wajarlah jika anda mengatakan tak larat, sakit dan sebagainya. Anda sebenarnya pemalas dan susunan latihan anda salah. </span><br />
<br />
<div style="text-align: justify;">
<span style="font-family: arial, helvetica, sans-serif;"><br /></span></div>
<span style="font-family: "arial" , "helvetica" , sans-serif;"><div style="text-align: justify;">
Bagi menambah info lagi, boleh klik link video dibawah untuk paparan yang lebih jelas</div>
</span><br />
<div style="font-size: 12.8px;">
<div style="text-align: justify;">
<span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-size: small;">atau sertai Follow The Beat Sept 2019. </span></span></div>
</div>
<div style="font-size: 12.8px;">
<br /></div>
</div>
</div>
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: left;"><tbody>
<tr><td class="tr-caption" style="text-align: center;"><br />
<h2>
<span style="font-family: "arial" , "helvetica" , sans-serif; font-size: large;">FOLLOW THE BEAT KINI</span></h2>
<h2>
<span style="font-family: "arial" , "helvetica" , sans-serif; font-size: large;">DI SHAH ALAM DAN PUTRAJAYA</span></h2>
<div>
<span style="font-family: "arial" , "helvetica" , sans-serif; font-size: large;"><b>KLIK FOTO UNTUK DAFTAR </b></span></div>
<div>
<br /></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://docs.google.com/forms/d/e/1FAIpQLSdxoGNGC3UbPoVp5MtDtxja1-Gy-cx6kbbYmE8xDeJ3uyEb2g/viewform"><img border="0" data-original-height="672" data-original-width="598" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg-vaj6LHUTDTVhtHQMxJrM6d16ptq5RWStbx0RA-SJ-fxKHTq6Hs7BSItJGaStUuEezb2goonDS87V2yEF50H0B0FUjFPvZJBbdXzJGEQXOAUo9qhZY4CcmVaXdW-C0vbAw-Maon30edk/s400/FotoEdited+1.png" width="355" /></a></div>
<br />
<br />
<b style="font-family: Arial, Helvetica, sans-serif; font-size: x-large;">DAFTAR SEKARANG</b><br />
<b style="font-family: Arial, Helvetica, sans-serif; font-size: x-large;">PROMOSI 50% TAMAT 26.08.2019</b><br />
<br />
<br />
<br />
<br />
<span style="font-family: "arial" , "helvetica" , sans-serif; font-size: large;"><b>KLIK FOTO </b></span><br />
<span style="font-family: "arial" , "helvetica" , sans-serif; font-size: large;"><b>UNTUK PAPARAN VIDEO</b></span><br />
<div class="separator" style="clear: both; text-align: center;">
<br /></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://www.facebook.com/198926860316448/videos/193297664843946/"><img border="0" data-original-height="603" data-original-width="1035" height="232" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhKZ9g2tah2PoRgUs4mmfpfkAsov5AjOgHR-xwOdEMTcS3lkKiXPtQIeAXuHiktUgfHSk1Ur3yMO0PZ6YDdvKBO4s4aSENEGNFEMqNwxChjX4-l2ofjHywQ7oLG26rsD5NyUJjVYK54eTE/s400/Untitled.png" width="400" /></a></div>
<a href="https://www.facebook.com/198926860316448/videos/193297664843946/">https://www.facebook.com/198926860316448/videos/193297664843946/</a></td></tr>
</tbody></table>
<br />
<br /></div>
<div>
<span style="font-family: "arial" , "helvetica" , sans-serif;"></span><br />
<span style="font-family: "arial" , "helvetica" , sans-serif;"></span></div>
<div>
<span style="font-family: "arial" , "helvetica" , sans-serif;"></span><br />
<span style="font-family: "arial" , "helvetica" , sans-serif;"></span></div>
<div>
<span style="font-family: "arial" , "helvetica" , sans-serif;"></span><br />
<span style="font-family: "arial" , "helvetica" , sans-serif;"></span></div>
<br />
<br />
<div>
<span style="font-family: "arial" , "helvetica" , sans-serif;"><br /></span></div>
sufianhttp://www.blogger.com/profile/12114539649500644920noreply@blogger.com0tag:blogger.com,1999:blog-5973444588848495865.post-55277412832064296842016-09-21T18:29:00.000-07:002020-01-24T14:06:28.163-08:00NAK KURUS !!!. MANA SATU EK? LATIHAN BEBANAN ATAU KARDIO<div class="MsoNormal">
<span style="font-family: "arial" , "helvetica" , sans-serif; text-align: justify;">Dunia hari ini semuanya dihujung
jari. Dari sekecil-kecil perkara hinggalah sebesar-besar perkara segalanya menjadi mudah dan pantas dengan wujudnya
teknologi telefon pintar.</span></div>
<div class="MsoNormal" style="text-align: justify;">
<span style="font-family: "arial" , "helvetica" , sans-serif;"><o:p></o:p></span></div>
<div class="MsoNormal" style="text-align: justify;">
<span style="font-family: "arial" , "helvetica" , sans-serif;"><br /></span></div>
<div class="MsoNormal" style="text-align: justify;">
<span style="font-family: "arial" , "helvetica" , sans-serif;">Tidak dinafikan teknologi
memudahkan urusan kehidupan, namun jangan sesekali menafikan teknologi juga
mampu merumitkan kehidupan. Hari ini kita dapat lihat bagaimana teknologi
berupaya menukar kepercayaan, ideologi, presepsi, pemikiran, dan tindakan
melalui penyaluran maklumat yang tidak tepat. Lantaran itu timbul perlbagai
aliran pemikiran, ekstrimis, dan sebagainya. Sedar atau tidak, ledakan
teknologi ini turut membawa tempias dan ‘meracuni’ corak senaman masyarakat
kita.</span><br />
<a name='more'></a><span style="font-family: "arial" , "helvetica" , sans-serif;"><o:p></o:p></span></div>
<div class="MsoNormal" style="text-align: justify;">
<span style="font-family: "arial" , "helvetica" , sans-serif;"><br /></span></div>
<div class="MsoNormal" style="text-align: justify;">
<span style="font-family: "arial" , "helvetica" , sans-serif;">Seringkali saya diaju soalan yang
berbunyi,</span></div>
<div class="MsoNormal" style="text-align: justify;">
<span style="font-family: "arial" , "helvetica" , sans-serif;">“untuk kurus, manakah lebih
penting, diantara latihan bebanan dan kardio coach? Saya selalu bersenam
berpandukan video dan maklumat di internet”.</span></div>
<div class="MsoNormal" style="text-align: justify;">
<span style="font-family: "arial" , "helvetica" , sans-serif;"><br /></span></div>
<div class="MsoNormal" style="text-align: justify;">
<span style="font-family: "arial" , "helvetica" , sans-serif;"><o:p></o:p></span></div>
<div class="MsoNormal" style="margin-bottom: .0001pt; margin-bottom: 0in; text-align: justify;">
<span style="font-family: "arial" , "helvetica" , sans-serif;">Saya menyoal kembali secara berselorok,</span></div>
<div class="MsoNormal" style="margin-bottom: .0001pt; margin-bottom: 0in; text-align: justify;">
<span style="font-family: "arial" , "helvetica" , sans-serif;">“sekarang awak kurus tak?”.</span></div>
<div class="MsoNormal" style="margin-bottom: .0001pt; margin-bottom: 0in; text-align: justify;">
<span style="font-family: "arial" , "helvetica" , sans-serif;"><o:p></o:p></span></div>
<div class="MsoNormal" style="margin-bottom: .0001pt; margin-bottom: 0in; text-align: justify;">
<span style="font-family: "arial" , "helvetica" , sans-serif;"><br /></span></div>
<div class="MsoNormal" style="margin-bottom: .0001pt; margin-bottom: 0in; text-align: justify;">
<span style="font-family: "arial" , "helvetica" , sans-serif;">“Belum <i>complete</i> lagi. On the
way”, <o:p></o:p></span></div>
<div class="MsoNormal" style="margin-bottom: .0001pt; margin-bottom: 0in; text-align: justify;">
<span style="font-family: "arial" , "helvetica" , sans-serif;">Jawab penyoal, sambil menggarukan kepalanya. <o:p></o:p></span></div>
<div class="MsoNormal" style="margin-bottom: .0001pt; margin-bottom: 0in; text-align: justify;">
<span style="font-family: "arial" , "helvetica" , sans-serif;"><br /></span></div>
<div class="MsoNormal" style="text-align: justify;">
<span style="font-family: "arial" , "helvetica" , sans-serif;">Asasnya ialah ilmu. Ilmu
membolehkan seseorang membuat keputusan dan tindakan dengan betul. Biarpun
keinginan untuk kurus mendesak kita melakukan pelbagai eksperimentasi, ilmu
yang <b>benar akan mendindingi </b> dengan baik. Malah ia menyediakan <b>‘jalan pintas’</b> untuk kurus. <o:p></o:p></span><br />
<span style="font-family: "arial" , "helvetica" , sans-serif;"><br /></span></div>
<div class="MsoNormal" style="text-align: justify;">
<span style="font-family: "arial" , "helvetica" , sans-serif;">Aktiviti bebanan dan kardio boleh
dilihat dalam beberapa dimensi. Jika bagi lelaki yang ingin sado, mereka
cenderung mengutamakan aktiviti bebanan berbanding kardio. Dengan kata lain dalam
satu jam latihan, 45 minit diperuntukan untuk aktiviti bebanan dan bakinya
adalah untuk kardio. Atau, dalam seminggu latihan (3 hingga 7 hari) mereka
memperuntukan 3 hingga 5 hari untuk aktiviti bebanan dan bakinya diperuntukkan
untuk kardio dan rehat. Mengapa demikian coraknya? Kerana mereka ingin <b>membina otot </b>dan <b>membentuk tubuh</b><o:p></o:p></span></div>
<div class="MsoNormal" style="text-align: justify;">
<b><span style="font-family: "arial" , "helvetica" , sans-serif;"><br /></span></b></div>
<div class="MsoNormal" style="text-align: justify;">
<span style="font-family: "arial" , "helvetica" , sans-serif;">Bagi kumpulan yang ingin kurus
dan ‘fit’ pula, mereka cenderung mengutamakan akiviti kardio berbanding
aktiviti bebanan. Misalnya, dalam satu jam latihan, 30 hingga 45 minit
diperuntukan untuk aktiviti kardio seperti berjoging, berlari, berbasikal, powerwalk,
<i>rowing, kayaking, </i>berenang dan
sebagainya. Bakinya pula dikhususkan untuk aktiviti bebanan yang lazimnya
dikhususkan pada kawasan atau anggota tubuh tertentu. Atau, dalam seminggu latihan, 3 hingga 6 hari
diperuntukkan untuk aktiviti kardio dan selebihnya untuk aktiviti bebanan dan
rehat. <o:p></o:p></span></div>
<div class="MsoNormal" style="text-align: justify;">
<span style="font-family: "arial" , "helvetica" , sans-serif;"><br /></span></div>
<div class="MsoNormal" style="text-align: justify;">
<span style="font-family: "arial" , "helvetica" , sans-serif;">Dapatkah anda mengesan berbezaan
diantara kumpulan sado dengan kurus dan fit? Ya, perbezaannya adalah <b>kecenderungan</b>. <b>Kumpulan sado mengutamakan
aktiviti bebanan</b> manakala <b>kumpulan
kurus dan ‘fit’ pula mengutamakan aktiviti kardio</b>. Maka, bagaimana pula bagi kumpulan obes? <o:p></o:p></span><br />
<span style="font-family: "arial" , "helvetica" , sans-serif;"><br /></span></div>
<div class="MsoNormal" style="text-align: justify;">
<span style="font-family: "arial" , "helvetica" , sans-serif;">Didalam buku 30kg Dalam 80 Hari
telah saya kongsikan disebabkan kumpulan obes ini mempunyai banyak <b>halangan </b>atau <b>kekangan</b> atau <b>masalah</b>
baik dari sudut mental, fizikal, spiritual, emosi, status kesihatan dan
kecergasan maka <b>bersenam dengan gaya
abang sado </b>atau<b> gaya kurus dan fit tidak
sesuai </b>dilakukan. Apa yang sesuai adalah <b>mengimbangi aktiviti bebanan dan kardio</b> berpaksi kepada fasa latihan. <o:p></o:p></span><br />
<span style="font-family: "arial" , "helvetica" , sans-serif;"><br /></span>
<span style="font-family: "arial" , "helvetica" , sans-serif;"><br /></span>
<br />
<div style="text-align: center;">
<span style="font-family: "arial" , "helvetica" , sans-serif;">--------------------------------------------------</span></div>
</div>
<div class="MsoNormal" style="text-align: justify;">
</div>
<div class="MsoNormal" style="text-align: justify;">
<div style="text-align: center;">
<span style="font-family: "arial" , "helvetica" , sans-serif;"><b>KLIK FOTO UNTUK MEMBELI</b></span></div>
<div style="text-align: center;">
<a href="https://www.facebook.com/followthebeatjustfollownslim/photos/pcb.508878153314497/508877716647874/?type=3&theater" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="720" data-original-width="1280" height="225" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjoxRSMpY7k0V8vcqcg5rrLmZS4hwx4wjGRCCGSLQTrYSOF6MJgsPkFPgzJXyMBjx8pfCw8xmo_YaHg4wkDTu-1z3tY-Gj9KZGwTeMCCnae7La6582xKZjB0W5Fr12ASejmRyNIjeNJR4I/s400/Foto+Buku+30kg+80+hari.jpg" style="margin-left: auto; margin-right: auto;" width="400" /></a></div>
<div style="text-align: center;">
<span style="font-family: "arial" , "helvetica" , sans-serif;">--------------------------------------------------</span></div>
<div style="text-align: center;">
<br /></div>
<span style="font-family: "arial" , "helvetica" , sans-serif;">Ketika di Fasa Persediaan (1-2 minggu pertama latihan), anda haruslah <b>mengutamakan aktiviti kardio berbanding
bebanan</b>. Kardio diutamakan kerana organ jantung, saluran darah, peparu perlu ‘dinaik taraf’ supaya oksigen dan nutrien dapat disalur dengan efisyen ke seluruh tubuh. Jika
tidak, anda akan sentiasa merasa <b>penat, lenguh,
sesak nafas, mengah dan lain-lain. <o:p></o:p></b></span></div>
<div class="MsoNormal" style="text-align: justify;">
<span style="font-family: "arial" , "helvetica" , sans-serif;"><br /></span></div>
<div class="MsoNormal" style="text-align: justify;">
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjmmgZi0xrwsVyFD9eEYeQ9YBjICI70PLWsCyRrpeMR2TdS1szAsxU_U7wZdrjvA1xdfkvAmr2eX3YwF768maI3KK3ccPlbFxW4jJOYSw7K_pLMORzWnM7YTR_MrUnXaOmlyhJHidDrhss/s1600/FasaPersediaan.png" imageanchor="1" style="margin-left: auto; margin-right: auto;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><img border="0" height="75" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjmmgZi0xrwsVyFD9eEYeQ9YBjICI70PLWsCyRrpeMR2TdS1szAsxU_U7wZdrjvA1xdfkvAmr2eX3YwF768maI3KK3ccPlbFxW4jJOYSw7K_pLMORzWnM7YTR_MrUnXaOmlyhJHidDrhss/s400/FasaPersediaan.png" width="400" /></span></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><br /></span>
<span style="font-family: "arial" , "helvetica" , sans-serif;"><br /></span></td></tr>
</tbody></table>
<span style="font-family: "arial" , "helvetica" , sans-serif;">Aktiviti kardio yang
harus dilakukan pada Fasa Persediaan adalah sebarang aktiviti senaman yang
boleh meningkatkan degupan jantung pada kadar 50% hingga 70% daripada kadar
nadi maksima seperti berjalan pantas, berjoging, menaiki dan menuruni tangga, berkasikal,
mendayung, berkayak, mengemas rumah dengan pantas, berkebun dengan pantas dan
sebagainya selama 20 hingga 30 minit. </span><br />
<span style="font-family: "arial" , "helvetica" , sans-serif;"><br /></span></div>
<div class="MsoNormal" style="text-align: justify;">
<span style="font-family: "arial" , "helvetica" , sans-serif;"><o:p></o:p></span></div>
<div class="MsoNormal" style="text-align: justify;">
<span style="font-family: "arial" , "helvetica" , sans-serif;">Selepas menghabiskan 20 hingga 30
minit aktiviti kardio, lakukan aktiviti bebanan dengan menfokus bahagian otot paling
lemah! dengan melakukan <i>Calf Raise, Leg Curls, </i>Bridging
dan <i>Plank. </i></span><span style="font-family: "arial" , "helvetica" , sans-serif;">Sementara pada bahagian
atas tubuh pula, lakukan aktiviti bebanan seperti </span><i style="font-family: Arial, Helvetica, sans-serif;">Bent Over Row, Up Right Row </i><span style="font-family: "arial" , "helvetica" , sans-serif;">dan </span><i style="font-family: Arial, Helvetica, sans-serif;">Shoulder
Press. </i></div>
<div class="MsoNormal" style="text-align: justify;">
<b><span style="font-family: "arial" , "helvetica" , sans-serif;"><br /></span></b></div>
<div class="MsoNormal" style="text-align: justify;">
<br /></div>
<div class="separator" style="clear: both; text-align: center;">
</div>
sufianhttp://www.blogger.com/profile/12114539649500644920noreply@blogger.com0tag:blogger.com,1999:blog-5973444588848495865.post-28317506254133312732016-09-18T23:31:00.002-07:002020-05-11T22:58:59.584-07:00Mari Belajar Kurus : Fleksibelkan Senaman Anda<div class="MsoNormal">
<font face="arial"><span style="text-align: justify;">Fleksibel didalam senaman atau
latihan memberi banyak interpretasi kepada mereka yang ingin kurus. Menurut
kamus dewan, fleksibel bererti </span><b style="text-align: justify;">sifat
boleh berubah-ubah atau disesuaikan mengikut keadaan</b><span style="text-align: justify;">. Justeru apakah
senaman kurus harus berubah-ubah? Apa yang perlu diubah dan bagaimana hendak
mengubah?</span></font></div>
<a name='more'></a><font face="arial"><br />
</font><div class="MsoNormal">
<span style="text-align: justify;"><font face="arial"><br /></font></span></div>
<div class="MsoNormal" style="text-align: justify;">
<font face="arial"><o:p></o:p></font></div>
<div class="MsoNormal" style="text-align: justify;"><font face="arial">
Seorang obes selalu dilihat
berjoging pada jarak yang jauh dalam masa yang panjang. Mungkin ada yang memahami
bahawa semakin lama melakukan senaman tanpa henti maka semakin berkesanlah
senamannya. Sebenarnya jawapan tersebut <b>tidak
tepat</b>. Ia mungkin sesuai kepada seseorang individu obes tetapi hakikatnya
tidak kepada berjuta individu obes yang dilaporkan mempunyai komplikasi
penyakit NCD dan masalah sendi. <o:p></o:p></font></div>
<div class="MsoNormal" style="text-align: justify;">
<font face="arial"><br /></font></div>
<div class="MsoNormal" style="text-align: justify;"><font face="arial">
Senaman sebenarnya hendaklah
direkabentuk berdasarkan kepada <b>status
semasa seseorang </b>yang melibatkan aspek kesihatan dan kecergasan.<b> </b>Kemudian, barulah nilai fleksibiliti dimasukkan
agar senaman tidak terkurang atau terlebih.<b>
</b>Fleksibiliti dalam senaman ditetapkan dengan menggunakan angkubah <b>F.I.T.T.</b> </font></div>
<div class="MsoNormal" style="text-align: justify;">
<font face="arial"><br /></font></div>
<div class="MsoNormal" style="text-align: justify;"><font face="arial">
Didalam buku <a href="http://mall.karangkraf.com/products/30-kg-dalam-80-hari/4123">30kg Dalam 80Hari</a>, F.I.T.T telah
diterangkan secara panjang lebar dimana setiap angkubah ini boleh digunakan
secara ‘single’ atau serentak. Sebagai contoh, diagram dibawah
ini telah menggunakan angkubah T (jenis) untuk <b>mengfleksibelkan</b> senaman setelah dikesan mengalami sakit lutut. Senaman
tetap dilakukan cuma mod atau jenis latihan sahaja berbeza. </font></div>
<div class="MsoNormal" style="text-align: justify;">
<font face="arial"><br /></font></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgSTxgK-TbMpUf_HtUJyxR7N0zBG4mq-IOpiku7Dt14IzeSjCRgLK81uDtYwP2zlwvdjUdmpjxynspWNpI6ygpMiUk9anvopmYPYXqrZTwSk6kFbVUVHFmnwMXpA5_5KJsP4LkQpKc0IjM/s1600/Untitled.jpg" style="margin-left: 1em; margin-right: 1em;"><font face="arial"><img border="0" height="212" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgSTxgK-TbMpUf_HtUJyxR7N0zBG4mq-IOpiku7Dt14IzeSjCRgLK81uDtYwP2zlwvdjUdmpjxynspWNpI6ygpMiUk9anvopmYPYXqrZTwSk6kFbVUVHFmnwMXpA5_5KJsP4LkQpKc0IjM/s400/Untitled.jpg" width="400" /></font></a></div>
<div class="separator" style="clear: both; text-align: center;">
<font face="arial"><br /></font></div>
<div class="MsoNormal" style="text-align: justify;"><font face="arial">
Berdasarkan diagram
juga, ramai golongan obes memilih berjalan sebagai solusi utama sedangan berenang
(<b>melibatkan seluruh tubuh dan kurang hentakan</b>) dan berbasikal (<b>mengurangkan
geseran sendi lutut</b>) jauh lebih bermanfaat dan berkesan. Maka tepuk dada tanya selera...anda yang hendak kurus maka masukkan elemen fleksibel dengan cara yang betul. </font></div>
<div class="MsoNormal" style="text-align: justify;">
<font face="arial"><br /></font></div>
<div class="MsoNormal" style="text-align: justify;"><font face="arial">
Sekian. Sila share dan like page <a href="https://www.facebook.com/Gemuk2kurus-198926860316448/">gemuk2kurus</a></font></div>
<div class="MsoNormal" style="text-align: justify;">
<font face="arial"><br /></font></div>
<div class="MsoNormal" style="text-align: justify;">
<font face="arial"><br /></font></div>
<div class="MsoNormal" style="text-align: justify;">
<font face="arial"><br /></font></div>
<div class="MsoNormal" style="text-align: justify;">
<font face="arial"><o:p></o:p></font></div>
<table align="left" cellpadding="0" cellspacing="0">
<tbody>
<tr>
<td height="28" width="97"></td>
</tr>
<tr>
<td></td>
<td><font face="arial"><br /></font></td>
</tr>
</tbody></table>
<div class="MsoNormal" style="text-align: justify;">
<font face="arial"><!--[if gte vml 1]><v:group id="Group_x0020_25"
o:spid="_x0000_s1026" style='position:absolute;left:0;text-align:left;
margin-left:73.2pt;margin-top:20.85pt;width:249.15pt;height:128.9pt;z-index:251687936'
coordsize="31645,16374" o:gfxdata="UEsDBBQABgAIAAAAIQDCNPsBHAEAAIQCAAATAAAAW0NvbnRlbnRfVHlwZXNdLnhtbKRSTU/DMAy9
I/EfolxRm44DQqjtDnwcgcP4ASZx20CaREk2tn+P27USTGUXLlFi+73nZ6dc73vDdhiidrbiq7zg
DK10Stu24m+bp+yWs5jAKjDOYsUPGPm6vrwoNwePkRHaxop3Kfk7IaLssIeYO4+WMo0LPSR6hlZ4
kJ/QorguihshnU1oU5YGDl6XD9jA1iT2uKfwsRNvW87uj3WDVMV1P+CHuFhEfHhchoyJZUxAE09k
wHujJSSah9hZdeIlm3zkhBxrYqd9vCKzf3Q1ZH77+Ckw4V5oAUErZK8Q0jP05FZIo/27g6CECvBF
64jzZZWfJ13o2jWNlqic3PY093xinNs+L59opyjG8//KI82sK8Y/VH8DAAD//wMAUEsDBBQABgAI
AAAAIQCtMD/xwQAAADIBAAALAAAAX3JlbHMvLnJlbHOEj80KwjAQhO+C7xD2btN6EJGmvYjgVfQB
1mTbBtskZOPf25uLoCB4m2XYb2bq9jGN4kaRrXcKqqIEQU57Y12v4HTcLdYgOKEzOHpHCp7E0Dbz
WX2gEVN+4sEGFpniWMGQUthIyXqgCbnwgVx2Oh8nTPmMvQyoL9iTXJblSsZPBjRfTLE3CuLeVCCO
z5CT/7N911lNW6+vE7n0I0KaiPe8LCMx9pQU6NGGs8do3ha/RVXk5iCbWn4tbV4AAAD//wMAUEsD
BBQABgAIAAAAIQArh5IAvggAANFFAAAfAAAAY2xpcGJvYXJkL2RyYXdpbmdzL2RyYXdpbmcxLnht
bOxcW2/buBJ+P8D+B0HvaUTdFay7cN2m6EG2DZqes9hHRpZjnegGik6cXex/329IUZadOm6TvWR7
hAAJRVKj4XA4882QzPc/rMvCuslEm9fVxGYvHNvKqrSe59XVxP7Pp9Oj2LZayas5L+oqm9h3WWv/
8PK7f33PT64Eb5Z5aoFC1Z7wib2Usjk5Pm7TZVby9kXdZBXaFrUoucSjuDqeC34LymVx7DpOeFzy
vLJfbki95pJbK5E/glRRp9fZfMarG96CZJGeDGs6Hov06ZT5SXXzVjQXzbkgztP3N+fCyucTG5Kr
eAkR2cddQ9cNj8c7b11tCKwXoqT+9WJhrTEDse87PmjdTewg8uMwCDS9bC2tFB08FvquE9hWih4s
9CLHc7ovLj8coJEu3xygAkY1QygMmFRF4nLP2F3wowf/VtSrxsLz3y0ELcJeNMOBB164EZ+fJMTr
noG3jR71/elOzIg/0cy8qteWoqM0gnpbco1KTFFHvboxNNpOdXZnPvEdxrDc1My7fuJrGZqJjzzH
DTAqmnc3TOJIybjnm580opVvs7q0qDCxRZZKtbj4zVkr9RBNFxpUWxf5/DQvCvVAazabFcK64cXE
LqRhe6tXUVm3Ezv0wMY9CkS6f/+y4Ol1N/ABBTBbVPRmtliAu54tIxG5vlDyJtHN76jjJf5ClqLG
gDD2tklPc3zojLfynAvYHFTCeskP+LUoanBXdyXbWtbil8/VU3/YAbTa1i1s2MSuYNpsq3hXtRM7
YViAtiXVgx9ELh7EsOVy2FKtylkNgTHFmypSf1mY4kLU5U+1mE/pm2jiVYovT2xpijOJJzTATKbZ
dKrKaV02XJ5VFw0MFlOyJvF+Wv/ERdNNr4RevK8vlrzJPjfLui+JsKqnK1kv8k4FtESpoWjlhbwr
MrVSldxJbUsuzhQTKHykgupKrFABE3CeSq0kzIkcRy0wNa+bHq+yhekrW93XdMP7m9bpQu72i3uC
6KnaQbtbL4I6C7BYcHJOZXv0488Q+y8QEcNr1DrUKzxxS9412YKnsMozXuSXIrethld1iwrHdU6d
AL/px4cVxW+05jJdnvIyL7DMPFSkSy7aTE2eNmntgOinvMxa6312a32sS15tEXedEEQDkKaPePeI
01LfJo6hYng0DvnyMhNZhXFaZJkgJmpTvzFRVNOvkFWbXTQfsZr0CjdLqKWZJVJF9TFbwEHBFHWr
dnup8zTNqn65q9702gKG4Wte7PpvJuFrXtbThjfUl+tK9i+XeVULNbUKVWws1PzaWKiF7q/E0o0a
AtKGu8mV1lY353m6668ZnID2WWiUK5FZVDPP2hQL8l3JrzJLZO2qkLQ0LZFfLSUtDmXWtN83NPGV
M8CP1qrq2RJzlk3bBhOysf0EEnRncDZg5rLIG2OBqdzBFHz/MJQCXsjT7HWdrkrMn8ZTIiu4BJBr
l3nTwgydZOVlNocreDeHgUqB4yQUvxF5pT0DTAhssJoz+DAFvH5146njJO6ro1ngzI58J3pzNE38
6Chy3kRAJjGbsdlvNCPMP4HuYeC8eN3kBgUy/x7zZZ6Kuq0X8gXs2rHm2yBB8M0cjQO3DQVYUzNq
WITgSELEayvSTt9RliLDglV6ozTWrIO+oXvRiJlcjXV5+2M9hyQ4DKNSrh1X7AaJywjTwAaEzCW3
q9Y+mFEYzKV13UEwlzFfYzR8ydAxfvYLXXFVE3vqE9o/9hWgSTX4o30kCtA2Gu4hSBYZ7daILNIj
gCa+1dhTm4stPDcAfGYgHSqFf4IoGEsAPHZE4cd+hPErWOIHEFsPuTo0qt89cl0XYLXjosehLl6P
GXglVIPXA0d16UWJwoCr/WgM6q3Xco/GlHl4PBrTXO/Mux8lPqmFgmAuIJhxa0ZcXznvA2iECd62
yyMEGyHYCMH+Tgj24RLYboRfT4Bf6RpxAzmr6mZGxV0I5hqrfSEFVwBrKkR9a83qqgKAAuxye7fV
ETBua0DPRI/GCHc+y48iJ9LhNGPMA9ze8uEe3BYjVATHc8CMA0so7nq2dEi2J67WHlzyvHhTzVWs
gGhP5MCFRUYswKVtuXQCMfexuv7Ejk/4h2J1uX4Yq/dqst+/e0ZTev/u9ZpBevXV2ZbYDeP4s04+
CiOHWkYnP+ZZEMONeZZvOs9ywa9zaRUruZKjr39KqqU34nt8PcImHaHt9fWbPYMv8/XWAgmB/5oE
aef1WZA4rgu/Drd+lAQ+66ia0J3cvgPcoay7E0ae8iN9vHkviz76/kF28BF5uj/A9/d5ut73h0/z
/SzxEgTvWkeGeQmjJIHvx9hV00oybrWMWy3jVss3vNXy7/oKZxJG7/9472+ytBTqH8IBDHb1ABBA
FxWqI1n9ZUiAvjv0/6H2/36YMLdLORvT7vlJHNDOG/CB68VxotICo///ot3BP9P/H9SbPsW/F0Ai
nfOX6E2IjV2dThr15vnrDfbwD9mb7qTNn21vmOOzELGJTgKadOXOntEYcPxFAUe3jzrYjqdten2W
j/Wnu7Bvr88GoGY8GzCeDbBd2jYINMB4rmcDHlJt7M939tCoNtWMqj2qtu0mHs7BPW/V3r9FxPrd
xD5PhCoDCB+1ScQGR3KTKMZRJU3PBBNBhABjzBONR3IJw41bRd/6kVze5te8GBNFj08U0TFGfR7k
/mEQdn+PH1V/mP1mXhiF7s6dijCg09ljon+8UzEa8P+LOxX/47g8Mlrwp1jwh4JLOsmtk20muKSa
Mbgcg0vbDXBrNYSPx8YL813PjTvnboKp53Cp4iHdpkMl27pNNaNuj7ptu77nObhHTLqN7cUE+48K
t/5jVLtPnRiz7aJmVO1RtWG2N1fhcMuWxeFOCPXszXYfVva6jZpvVbfpZON4zVPfljx8zdPHRVcf
B1Nhtncyuyx21fUAOibSlR/ctT30zxb6C5368gfdyu+ufOIIwdZ1EDwrFIK/3RXP451/ZqKukHT/
fIX+Y8rw+eXvAAAA//8DAFBLAwQUAAYACAAAACEABrhyyd0AAAAzAgAAKgAAAGNsaXBib2FyZC9k
cmF3aW5ncy9fcmVscy9kcmF3aW5nMS54bWwucmVsc7yRwUoEMQxA74L/UHK3nRlBRLazFxH2KusH
hDbTqU7T0nYX9+8tuxcHVryIl0AS8vJINtvPsIgj5eIja+hlB4LYROvZaXjbv9w9gigV2eISmTSc
qMB2vL3ZvNKCtQ2V2aciGoWLhrnW9KRUMTMFLDIm4taZYg5YW5qdSmg+0JEauu5B5e8MGFdMsbMa
8s7eg9ifUtv8OztOkzf0HM0hENcrK1RtXtSAmB1VDVJeKpfYy+YK6rrG8JcaPrQTrDQCWY/qXB/k
eyL3k0f/bx69THzWUKtXj18AAAD//wMAUEsDBBQABgAIAAAAIQC2OwQiVAYAAAsaAAAaAAAAY2xp
cGJvYXJkL3RoZW1lL3RoZW1lMS54bWzsWUtvGzcQvhfof1jsvbHeio3Iga1H3MZOgkhJkSOlpXYZ
c5cLkrKjW5EcCxQomhY9NEBvPRRtAyRAL+mvcZuiTYH8hQ65D5ESVTtGChhBLMDYnf1mOJyZ/Ybk
Xrn6IKbeEeaCsKTjVy9VfA8nExaQJOz4d0aDjy77npAoCRBlCe74cyz8q9sffnAFbU0oSccM8WAU
4Rh7YCgRW6jjR1KmWxsbYgJiJC6xFCfwbMp4jCTc8nAj4OgYBojpRq1SaW3EiCT+NliUylCfwr9E
CiWYUD5UZrCXoBhGvzmdkgnW2OCwqhBiLrqUe0eIdnywGbDjEX4gfY8iIeFBx6/oP39j+8oG2sqV
qFyja+gN9F+ulysEhzU9Jg/H5aCNRrPR2intawCVq7h+u9/qt0p7GoAmE5hp5otps7m7udtr5lgD
lF06bPfavXrVwhv26ys+7zTVz8JrUGa/sYIfDLoQRQuvQRm+uYJvNNq1bsPCa1CGb63g25WdXqNt
4TUooiQ5XEFXmq16t5htCZkyuueEbzYbg3YtN75AQTWU1aWGmLJErqu1GN1nfAAABaRIksST8xRP
0QRqsosoGXPi7ZMwgsJLUcIEiCu1yqBSh//q19BXOiJoCyNDW/kFnogVkfLHExNOUtnxPwGrvgF5
/eKn1y+eeScPn588/PXk0aOTh79khiytPZSEptarH77858ln3t/Pvn/1+Gs3Xpj4P37+/PffvnID
YaaLELz85umfz5++/PaLv3587IDvcDQ24SMSY+HdwMfebRbDxHQIbM/xmL+ZxihCxNTYSUKBEqRG
cdjvy8hC35gjihy4XWxH8C4HinEBr83uWw4PIz6TxGHxehRbwAPG6C7jzihcV2MZYR7NktA9OJ+Z
uNsIHbnG7qLEym9/lgK3EpfJboQtN29RlEgU4gRLTz1jhxg7ZnePECuuB2TCmWBT6d0j3i4izpCM
yNiqpoXSHokhL3OXg5BvKzYHd71dRl2z7uEjGwlvBaIO50eYWmG8hmYSxS6TIxRTM+D7SEYuJ4dz
PjFxfSEh0yGmzOsHWAiXzk0O8zWSfh3oxZ32AzqPbSSX5NBlcx8xZiJ77LAboTh1YYckiUzsx+IQ
ShR5t5h0wQ+Y/Yaoe8gDStam+y7BVrpPZ4M7wKymS4sCUU9m3JHLa5hZ9Tuc0ynCmmqA+C0+j0ly
Krkv0Xrz/6V1INKX3z1xzOqiEvoOJ843am+Jxtfhlsm7y3hALj5399AsuYXhdVltYO+p+z11++88
da97n98+YS84GuhbLRWzpbpeuMdr1+1TQulQzineF3rpLqAzBQMQKj29P8XlPi6N4FK9yTCAhQs5
0joeZ/JTIqNhhFJY31d9ZSQUuelQeCkTsOzXYqdthaez+IAF2Xa1WlVb04w8BJILeaVZymGrITN0
q73YgpXmtbeh3ioXDijdN3HCGMx2ou5wol0IVZD0xhyC5nBCz+yteLHp8OKyMl+kasULcK3MCiyd
PFhwdfxmA1RACXZUiOJA5SlLdZFdncy3mel1wbQqANYRRQUsMr2pfF07PTW7rNTOkGnLCaPcbCd0
ZHQPExEKcF6dSnoWN94015uLlFruqVDo8aC0Fm60L/+XF+fNNegtcwNNTKagiXfc8Vv1JpTMBKUd
fwrbfriMU6gdoZa8iIZwYDaRPHvhz8MsKReyh0SUBVyTTsYGMZGYe5TEHV9Nv0wDTTSHaN+qNSCE
C+vcJtDKRXMOkm4nGU+neCLNtBsSFensFhg+4wrnU61+frDSZDNI9zAKjr0xnfHbCEqs2a6qAAZE
wOlPNYtmQOA4sySyRf0tNaacds3zRF1DmRzRNEJ5RzHJPINrKi/d0XdlDIy7fM4QUCMkeSMch6rB
mkG1umnZNTIf1nbd05VU5AzSXPRMi1VU13SzmDVC0QaWYnm+Jm94VYQYOM3s8Bl1L1PuZsF1S+uE
sktAwMv4ObruGRqC4dpiMMs15fEqDSvOzqV27ygmeIprZ2kSBuu3CrNLcSt7hHM4EJ6r84PectWC
aFqsK3WkXZ8mDlDqjcNqx4fPA3A+8QCu4AODD7KaktWUDK7gqwG0i+yov+PnF4UEnmeSElMvJPUC
0ygkjULSLCTNQtIqJC3f02fi8B1GHYf7XnHkDT0sPyLP1xb295vtfwEAAP//AwBQSwMECgAAAAAA
AAAhACv9u0seAwAAHgMAABoAAABjbGlwYm9hcmQvbWVkaWEvaW1hZ2UxLnBuZ4lQTkcNChoKAAAA
DUlIRFIAAAA5AAAANAgDAAABcF9Q/wAAAAFzUkdCAK7OHOkAAAAEZ0FNQQAAsY8L/GEFAAAAsVBM
VEUAAAArgNMsgdYsgdcqf9QtgtUvf9Usf9IsgdQugNMtfNEvgNMGf/grfdMagOYvgtUhgOAtgtMI
f/ctgdUcgOMugNMPf/Aqf9QDf/sWf+ksgdQKf/QegOIugdMugdUlgNsugtUAf/0Af/4Af/8tgNQo
gdoHf/cugNIqf9QsgNQigN8Vf+ssgdMtf9MqgdgJf/UdgOIAVaougdMQf+4Qf+8sgNItgtQlgdwX
f+gtgdUtgNUVkcmwAAAAO3RSTlMAV///Hv9cNHL+J/L/U/////H/9f/4/zD//4T//7Xj///////w
//99Qt7//9+C////A/3//72u//9D+p+McZ8AAAAJcEhZcwAAIdUAACHVAQSctJ0AAAGvSURBVDhP
tZXXesMgDIVpOtOlrnQPJ+pe6V7v/2AVcOwYGwimX/8bBMdHgMC2akCNlt2WuBQKtHWg7drGPPGt
yD7JZaZ7tDXKnAZyeuPSZiBeQqQWRKhyGsjtBnHyVxu0RHtzCAxVIQzV1Ga0thB5bFIzgQWEBnbz
NKYM4JbIoT8Ma85CGvQi2iVfIGqz09xADTmQWYQtRGsb9zGii3RiwzriGZI2BopkJPZdTIvo4U0K
UdHDOVofkVyR08vV+vyIqA3xGFEbqcgiwhaxav2TFrz8WgsZ9yKaemUeIQSTKvqS0oEd8U8oL9Cm
1XwrlXEyV9e7mkIrzHfoNlg1oteo1ExECy21JPbOi3qD4M8sx25umEPK84ktxydfjxzfFR1xkeHT
H6unTF/03ALQhvadopcO6euXURgaim+U4XsTH9MA3WSop31bnSe0Pw2mF/RTWbG+7kdR+iJGoh9E
NQhfCVrDgB+6bWR+wITTV/osT85P3LRufccpW9w2sxBdK/VeTZhiFHAEX+aKaugDynToDB5D4oSg
XKfQzajUoNojBjpgt5thFOgz45UCSUalfgF/9TEz+aJbbQAAAABJRU5ErkJgglBLAwQKAAAAAAAA
ACEAyQAJlj03AAA9NwAAGwAAAGNsaXBib2FyZC9tZWRpYS9pbWFnZTIuanBlZ//Y/+AAEEpGSUYA
AQEBANwA3AAA/9sAQwACAQEBAQECAQEBAgICAgIEAwICAgIFBAQDBAYFBgYGBQYGBgcJCAYHCQcG
BggLCAkKCgoKCgYICwwLCgwJCgoK/9sAQwECAgICAgIFAwMFCgcGBwoKCgoKCgoKCgoKCgoKCgoK
CgoKCgoKCgoKCgoKCgoKCgoKCgoKCgoKCgoKCgoKCgoK/8AAEQgA5gDmAwEiAAIRAQMRAf/EAB8A
AAEFAQEBAQEBAAAAAAAAAAABAgMEBQYHCAkKC//EALUQAAIBAwMCBAMFBQQEAAABfQECAwAEEQUS
ITFBBhNRYQcicRQygZGhCCNCscEVUtHwJDNicoIJChYXGBkaJSYnKCkqNDU2Nzg5OkNERUZHSElK
U1RVVldYWVpjZGVmZ2hpanN0dXZ3eHl6g4SFhoeIiYqSk5SVlpeYmZqio6Slpqeoqaqys7S1tre4
ubrCw8TFxsfIycrS09TV1tfY2drh4uPk5ebn6Onq8fLz9PX29/j5+v/EAB8BAAMBAQEBAQEBAQEA
AAAAAAABAgMEBQYHCAkKC//EALURAAIBAgQEAwQHBQQEAAECdwABAgMRBAUhMQYSQVEHYXETIjKB
CBRCkaGxwQkjM1LwFWJy0QoWJDThJfEXGBkaJicoKSo1Njc4OTpDREVGR0hJSlNUVVZXWFlaY2Rl
ZmdoaWpzdHV2d3h5eoKDhIWGh4iJipKTlJWWl5iZmqKjpKWmp6ipqrKztLW2t7i5usLDxMXGx8jJ
ytLT1NXW19jZ2uLj5OXm5+jp6vLz9PX29/j5+v/aAAwDAQACEQMRAD8A/fw8jFIVJXFLRQAgUjFL
RnnFeH/t2ft0/Br9g/4P3HxO+J+o+dfTbofD3h+2lAudVutuRGgP3VHBeQ/Ko9SQpyr16OGourVd
orVt9DvyvK8xzrMKWBwFJ1K1RqMYxV22/wCtXslq9Bf26v25/g7+wf8ACG4+J/xQvvPvJlaHw/4f
t5VFzqt1jiNAeijgvIeEXnkkA/h5oH/BYz9sTR/2yJP2v7/xW11JdMtreeD2nYaZJpYYkWapzs25
LLIPnDksd25gfIP2uf2t/jF+2j8ZL/4z/GXXGmupiYtN02J2+y6Xag/LbwITwo7nqzZZsk15h1HN
fjGfcXYzH4xPCycKcHeNt2+7/RH+mfhH9HXh3hHhupHPqMMRi8TDlq3V4wi/+XcO1nvJWba0skj+
oL9jf9sj4NftsfBuz+L/AMItX3xyYi1bSbhgLrS7oDLQTKDwRnIbo64YHBr1wNzj2r+YH9if9tf4
x/sLfGW1+LXwp1FpIW2w69oNxKRa6ta5yYZAM4YclJACUbkZBZW/oi/Y1/bK+DX7bPwcs/jB8ItY
8yJ8RatpNwwF1pd0AC0Eyg8EZyG+6wIZSQa/QuGeJaOd0OSppVW67+a/VdD+O/HDwPzLwvzN4rCK
VXL6j9ye7g3/AMu6nZ/yy2kvNNHr1FNU9sU6vqj8BCiiigBGGaRRhsUFSzcUHDdDQAhXbyaCMDNL
94bRR1+UUAJjjdSgE8ijtsoHHymgAC7hkmk2n0pCCODTsbulABtOcU2SNttJJwN2a+Nv+CrX/BV3
wR+wX4JfwR4Le31r4mazZk6PpO/dHpsbAgXlzjooIO2PgyEY4UMw5cZjMPl+HlXrytFf1oe7w1w3
nXF2dUsqyqk6lao7JLZLrKT2UVu29kN/4Ks/8FXvA/7BXglvAvgd7TWviZrFqx0nR2bdHpsZyBd3
IHRc/dj4LkdgCR+YX/BPH/gsh8dP2W/jnqHiD43eKNU8ZeEfGOq/avF1reTeZcW9w5AN7bZ4VgAA
YxhWRQo27VI+RviJ8RPHHxZ8ban8RviP4nu9Y1zWLprnUtSvpS8k0jdyewHQKMBQAAAABWLkgda/
Fsz4uzHF5lHEUZOEYP3V/wDJd79fuP8ATfgb6OnBfDvBNXJszpRxFbERXtqjWt90qb3goPWLVm3q
+y/q7+FvxP8AAfxk8DaZ8Tvhj4ntdY0LWLVbjT9Qs5NyTRsM59iOhU4KkEEAg10uecV/Oz/wSv8A
+Cp3jv8AYB8er4a8UPeaz8NdZulOuaHG+57BycG8tQeA4H3k4EgHOGCkf0A/C/4o+BPjL4D0z4nf
DLxPbaxoes2i3On6hZybo5o2H6EdCpwQQQQCK/VMgz/C55heaOk18Ue3mu6fc/gfxc8I888Ks89j
WTqYWo37KrbSS35ZW0U0t113Wm3S0U0fJ1pdwxmvfPyMVuR/9aimlwelFAANwPINO560V4f+3P8A
t2/B/wDYQ+Dlx8T/AInaj597OWg8P+HrWRftWq3OOEQfwoOryEYReeSVVsq9ajhqMqtV2ildtnfl
eV5hnWY0sBgaTqVqjUYxirtt/wBavZLV6Cft1ft1fB39g34PXHxQ+J+oma8uC0Ph7w/auPtOqXOO
I0H8KDq8h+VF55JAP88H7Xf7XPxk/bT+Ml98ZvjNrjXF1Mxi07S4Wb7LplqDlLeFCflUdz95myzZ
Jo/a5/a7+Mf7aXxivvjN8Zdcaa6uGMem6bAzfZdLtc5W3gU/dUdz95myzEk15efpX4lxNxPWzqr7
KldUU9F383+i6ep/qL4G+BmX+GeXrHY9KpmNRe9LdU0/+XcP/bpby2VkgxzmiiivkT+hwr2D9ij9
tf4y/sL/ABjt/ix8J9TLwybIvEGg3EhFrq9qGyYZQOjDkpIBlGORkFlPj9FbYfEVsJWjWpSalF3T
R5ucZPlnEGWVcvzCkqlGqnGUZK6af69mtU9U0z+oL9jT9sn4O/ttfBuz+MHwh1hnjk/c6ppNwwF1
pV0AC0Eyj7pGcg/dZSGBIIr1xD8oOetfzA/sUftsfGX9hf4xW3xW+E+qM8EhWLXtBuJSLXVrUHJi
lAzhhklJACyMcjILKf6Iv2Nf2yvg5+258GrL4w/CHW90MmItW0i4ZftWlXQUFreZQTgjOQw+VgQV
JBr9w4a4mo53R5J+7VW67+a/VdPQ/wAtPG/wPzPwvzP61hU6uX1X7k93Bv7FTz/lltJed0evUU0O
PWnZGM5r6o/ARpDZyKCuOQKdR7UAN28ZWk2t1xTx04oNADNrelKE45FOzx3oHSgBmxvSmyBwRg4p
0jlD96vjT/gq1/wVe8E/sH+CZPA3gi4tdY+J2sWp/snSWO6PTY24F3cgdFH8MfBcjsoLDlxmMw+A
w8q9eVor+rep7vDXDWdcXZ1SyrKqTqVqjskuneTeyit23okJ/wAFXf8Agq34K/YM8Dt4I8Dy2usf
E7WbUnR9JZt0WmRtkC8uQOig52R8GQjHChmH4EfEX4h+N/iz421P4j/EjxRd6zrmsXTXGpaleyFp
JpD3J7ADAAGAAAAAABR8RPiH45+LXjfU/iP8SvE11rOuaxdNcalqd7JvknkPqewAwAowFAAAAAFY
tfhnEPEOIzzEa6U18Mf1fmf6s+Dvg7k3hXkqhG1TGVEva1bav+5DtBdFu3q+iRj2ooor5w/Zg6nN
fXf/AASv/wCCp/j39gLx2vhjxTLeaz8M9ZuR/bWhxtuk0+Q8fa7UE4Dj+JOBIPRgDXyJRXZgcdic
uxMa9CVpL+rPun1Pm+K+Fcj40yOrlObUlUo1FquqfSUX0lHdPuf1dfC/4p+BfjR4C0v4n/DHxPa6
xoWs2i3OnahaSbkljYfoQeCpwVIIIBBFdEMla/nd/wCCWH/BVDx7+wH48Xwx4oe61j4aa1dL/bmi
K257CQ8fbLYHgOP4kGBIo/vBSP6APhf8VfAPxm8BaX8TPhh4ptda0PWrVbnT9Qs33JLGf1BB4KnB
UgggEYr90yDP8NnmF5o6TXxR7ea8n+Gx/lH4ueEeeeFWeexr3qYWo37KrbSS/ll2mluuu6026Kil
UqRkiivoD8jPE/25/wBuv4P/ALB/wcuPif8AE/UVmvJ90Ph7w9byD7Tqt0FyI0B+6o4LyHhR6kqp
/nd/a4/a4+Mv7Z/xivvjH8ZtfM91Mxj03TYWIttLts5W3hT+FR3Y/M5yzEk16/8A8FjdA/bJ0f8A
bD1W+/a+umupLpnbwjeaerjS30zd+7S0BJ2beN6klwxyxbIY/KPHavxPi7PsZj8XLCtOEIO3K921
1f6I/wBQvo6+EfDfCPDtLPo1IYnF4iCl7WOsYRevJT9NpvRtq2iVg77sUDiiiviz+mgooooAKKKK
ACvYP2KP21fjJ+wv8ZLX4sfCfVC0MhWHXtBuJCLXV7UHJhkA6EZJSQDchORkEqfH6M1th8RWwtaN
WlJxlF3TR5ecZPlnEGW1cvzCkqtGonGUZK6af69U1qnqtT+oL9jX9sr4Nftt/B6z+Lvwe1rzInIi
1bS7jAutKutoLQTKCcEZ4YfKwIKkg165xt4bNfzA/sT/ALa/xk/YV+Mtr8WvhPqW+F2WLXtAuJCL
XV7UHmGUDoRklJANyHpkFlb+iD9jf9sr4N/tt/B2z+Lnwe1nzI32xatpNww+16VdYy8EyjoR2YZV
lwykg1+4cNcTUc7o8k9Kq3XfzX6rp6H+Wvjf4IZn4X5k8Xhb1cvqv3J7uDf/AC7n5/yy2kuzuj2D
OelHemISOtKflOa+qPwEcOlFA6UE4FABUbyMrYBpWkYH7tfGv/BV3/gq74H/AGEPA0ngfwNNaax8
TtZtM6RpBbdHpsZ4+2XIB4UfwR5BdvRQxHLjMZh8Bh5V68rRX9aeZ7vDXDWdcX51SyrKqTqVqjsk
ui6yb2UUtW3okJ/wVd/4KveBv2D/AAO/gbwRPa6z8TtYtT/ZGj7g0emRtkfbLnB4UHOyPrIR2UFh
+A/xE+Injj4teNtS+I/xJ8UXms65rF01xqWpX02+SaQ+/YAYAUYCgAAAACk+IfxC8b/FjxvqXxH+
JHie71jXdYumudS1O+k3STyN3PYADACjAUAAAAAVjc1+GcQ8Q4jPMRd6U4/DH9X5/l0P9WPB3wdy
bwryXljapjKiXtatt/7kOqgn85PV9LFFFFfOH7OFFFFABRRRQAfSvrr/AIJYf8FTvH37Anj5fDXi
mW71j4Z6zdA65oavuewkYgG8tgejj+JMgSD/AGgpr5FoPTBrswGOxOXYqNehK0l/Vn3TPm+K+Fcj
4zyOrlWbUlUo1FZrqn0lF7qSeqa1+R/V18MPij4D+MfgHS/ib8MvFNprWh6xarcafqNi+6OVD+qs
DwVOCpBBAIIor8jf+CAfhn/goa3hnxRq/wAI9V0uw+Gk+RajxlbTS2k+ph0DNZrGytwgYSMDsJ2j
BYHaV+9ZXm1TMMBCvKjJOS7afLy7H+SvH3h5heD+LsVlFHMaNSNKVk3JqVmk7SSTSkr2kk9+2y/T
n9sn9jT4O/tsfBm8+EHxe0bzI3zLpOrW6gXWl3WCFnhY9CO6n5XGVYEV/O/+2v8AsS/Gb9hX4w3H
wp+Lels0MjNLoOv28Z+y6vag4EsZ7MMgPGTuRjg5BVm/p9cNtworyP8AbL/Y0+Dn7bfwbvPhJ8X9
H8yNsy6Rq1uoF3pd1g7Z4WI4I7qflZcqwIrz+JeGaOd0eeGlVbPv5P8AR9D7DwP8bs08LszWExTd
TL6j9+G7g3/y8p+a+1HaS7NJn8vvNFewftsfsUfGT9hT4zXPwk+LOneZDIWl0HX7eIra6va54liJ
6MMgPGTuQnnIKsfH+e4r8QxOGrYStKlWjyyTs0z/AFLyfOMs4gyylmGX1VUo1EpRlF3TT/Xo1und
PVBRRRWB6YUUUUAFFFFABXsH7E/7bXxl/YU+MVv8V/hLqO+GTbFr2g3Eh+y6vag5MUgHRhyUkA3I
SSMgsreP0c9q2w+Ir4WtGrRk4yTumjzM4ybK+IMtq5fmNJVaNROMoyV00/16prVOzWqP6gf2NP2y
vg7+238G7P4u/CDWfMjfEWraTcMBdaXdYy0EyDo3OQw+VlwykgivX8nPIr+X/wDYp/bZ+Mv7Cvxi
t/iv8JdS8yGTbFr2gXMh+y6va5yYpAOjDkpIBuRuRkFlb+iL9jX9sr4M/tsfBqz+L/wh1kSRyARa
tpM7AXWl3QGWt5lzwR2YfK4wykg5r9w4Z4lo53R5J6VY7rv5r9V09D/LTxv8D8z8L8yeKwt6mX1H
7k93Bv8A5d1PP+WW0l53R66CSeBTDIR2oWYdAtfGv/BV3/gq34H/AGDfBL+CPA81prHxO1i13aTo
7Nvj0yNsgXd1g8KP4I8guR2XLD6DGYzD5fh5V68rRX9ad35H49w3w1nXF2dUsqyqk6lao7JLZLrK
T2UUtW3okH/BV/8A4KveCf2D/BL+B/AlxZ6x8TtYtd2k6QW3x6ZG3H2y6A6KP4I+DIR2UEj8B/iJ
8RPG/wAWfHOp/En4keJrrWNc1i7a51LUryTdJPI3f0AAwoUABVAAAAApfiN8RvG/xb8dap8SviR4
nu9Z1zWbprjUtSvpN0k0jd/QAdAowFAAAAAFYn4V+GcQ8Q4jPMRd+7TXwx/V93+R/qz4O+DuS+Fe
S8sbVMZUS9rVtq+vJDtBPZbyer6JFFFFfOH7MFFFFABRRRQAUUUZPpQIDjGa+1P+CTP/AASW8Zft
1eMIvid8T7S80n4WaTdf6deDMcutyqebS3PXZ2klH3R8q/MTtP8Agkt/wSZ8Xft1eLY/if8AE23u
tJ+Fuk3eLy9CskuuSqebW2OPuZ4klH3RlV+blf3w8DeA/Cfw28I6d4E8BeH7TSdG0mzS103TrGIJ
FbwoMKigdgK/QeE+E5Y2SxmLX7veMf5vXy/P0P49+kH9IKnwvTq8OcOVL4xq1SqtVRT3jF9arX/g
H+LRO8DeBPCPw18H6b4E8B+H7XSdH0mzS203TbKERxW8SjAVVHt+J70VrKMDFFfrsYxjGyR/nTUq
VK1Rzm25N3berbe7be7ZIc01146cUu0DoKUjPBqiDyH9sj9jT4N/tt/B28+EPxj0gyROxl0nVLYA
XWl3WMLPCxBwR3U5VgSrAg4r+d39tj9in4xfsLfGW6+E/wAV9OMkLs0uga9BCVttXtc4E0ec7WGQ
HjJyjHByCGP9P21euOteR/tlfsa/Br9tz4OXnwg+MGh+ZC+ZdJ1a3VRdaVdbSFuIWIOGGcFT8rKS
rAg18rxLwzRzujzw0qrZ9/J/o+nofv3gh435n4X5msLim6uX1X78N3Bv/l5DzX2o7SXnZn8vvIor
1/8AbW/Yp+Mf7C/xkuvhN8V9MMkLFpdB163jItdXtQcCWMnow4Dxkkoxwcgqx8g9q/EMRh62ErSp
VYuMouzTP9SsnzjK+IMtpZhl9VVaNRKUZRd00/1WzT1T0eoUUUVgeoFFFFABRRRQAV7B+xT+2v8A
GT9hf4y2vxZ+E2pb4X2w69oNxIfsurWucmKQDow6pIPmQ88gsreP0Vth8RWwtaNWlLlkndNHmZxk
+WcQZbVy/MKSq0aicZRkrpp/r1TWqeq1P3E/ah/4OAv2fvC37KOl/EL9nW8j1bx/4otWjs/Dd797
QJQMSSXoHZGOEUH96RkHbkj8VfiH8RPG/wAV/HGqfEf4j+J7zWNc1i7a51LUr6TdJNIxyT6Adgow
FAAAAAFYvYDiivXzniDH51KPtnpFbLa/V+r/AAPz3w08IOEfC+nW/suDlUqybdSdnPlveME7aRit
NPieru9iiiivCP1QKKKKBhRRRQAUUUZAPJoAOnNfav8AwSX/AOCTPi39unxbH8TfijbXmk/C7Sbr
F5fKDHLrcqn5rW3bsoIxJKPu/dX5slU/4JM/8EmvF/7dPjCP4mfE60utJ+FukXmL69AaOXXJVPNr
bnso6SSj7v3Rls7f3u8DeBfCfw38H6b4B8B+GrXSdH0mzS107TbKERxW8SjAVVHQfz71+g8J8Jyx
rWMxkf3f2V/N5/4fzP48+kH9IKnwvTqcOcOVL4xq1SqtqKe8YvrVff7H+LZfA3gXwn8NfCGn+AfA
Xhu00nRdJtEttN02xiCRW8KjCqoHbFbIzjFA47UZ9q/XoxjGNkf501KlStUdSo25N3berbe7b6th
RTjtxwKKZA6gjNFJkHoaAAgMKR0GzGM804HNBOBQB5D+2V+xt8H/ANtv4NX3we+Lujbo5AZdL1aB
B9q0u6AIWeFj0YdCOjKSpBBr+d39tj9in4yfsLfGS6+E/wAWdLLQvul0DXoIyLXV7UHAmiJ6EcB4
zyjccgqzf0/EjB+brXkf7ZP7G3wb/bb+Dl58Hvi5o/mRyZm0nVoFH2rSrrGFnhYj5SOhHRlJVgQa
+V4l4Zo55R54e7VWz7+T/R9PQ/fvBDxvzPwvzNYXFt1cvqv34buDf26fn/NHaS80mfy+0V7B+2x+
xP8AGP8AYV+Mlx8Jfivp3mQvum0HXreMi21e1BwJoyfusOA8ZOUbjkFWbx/vivw/EYethK0qNWLU
ouzTP9S8nzjLOIMrpZhl9VVKNVKUZRd00/16NPVPRpMKKKKxPTCiiigAooooAKKKKACiiigQUUUU
DCj3oozgZoAM45x719qf8Emf+CTHjD9ujxfD8TvibaXmk/C/Sbz/AEy9AKS63Kp5tLcn+HjEko+6
PlX5iSp/wSX/AOCTHi79urxbD8UPiZb3ekfC3Sbr/TL5FKS63Krc2tueyjGJJR937q/MSV/fLwL4
G8IfDfwnpvgTwF4ctNJ0fSbVLbTtOsYBHFbwoMKiqOgAr9C4T4TljZRxmMX7veKf2vN/3fz9D+Pf
pCfSEp8L06nDnDlVPGNWq1FqqKe8YvrUf/kn+LZvgfwN4S+HHhDTfAXgTw5a6To+k2sdrpum2UIj
ht4UGFVVHAArYOO1OYA9TRtX+9X65GMYxSWx/nRUqVK1R1JtuTd23q23u2+rfVjfoKOMcU7CetG1
f71UQIduKKUhR3ooAFYscGnVGATwKdsNACjJ796UjIxTF4bFPoAaBgYo2YO4ntS++KXr1FAHkP7Z
P7G3wb/bZ+Dt58IPi5pAZZMy6TrFvGv2rSroDCXELEcEdCp+V1yrAg1/O7+2x+xR8Yv2FfjLc/CX
4r6f5kL7ptB163iItdWtc4EsZPRhwHjJ3I3ByCrH+n/kHOBXkX7ZP7Gvwb/bZ+Dl58IfjBo3mRyZ
k0nVrdQLrS7rBCzwsehHQr91lypBBxXyvE3DVHO6PtIWjVS0ffyf6Pofv3gh435l4X5msLi26mX1
H78N3Bu3v0/P+aO0l52Z/L7RXsH7bH7FHxk/YW+Md18J/izpm6KRml0HXLdD9m1a1zgSxnsRwHjP
zI3ByCrN4/X4fiMPWwlaVGrFqS0aZ/qXk+cZbxBllLMMvqqpRqpSjKLumn+vRrdPR6hRRRWJ6YUU
UUAFFFFAgooooAKKKPxoEB9cV9qf8EmP+CTPir9unxbH8TvidDeaT8L9Ju8Xl4FMcutyqfmtLc9l
HR5Rnb91fm+6f8Emv+CTHiz9urxhH8TPihb3Wk/C3SbrF7eLmOXW5lIza2x7L2klH3furlslf3w8
AeBfCHw18K6f4C8A+HbTSdF0m0W203TbGERxW8SjCqqjgV+g8J8JvGtYzGL939mP83r5fn6H8f8A
0g/pBU+F6dThzhyonjHpVqp3VFPeMX/z9f8A5J/i2PAfgbwj8NfCum+AvAPh200nR9JtUttO0+xh
EcUESjAVVHYfnW1uIbFC/f6UMcPmv12MVGNkf50VKlStUc6jbk3dt6tt7tvq2D9aNvGc0OcNmghm
5NUQIBkZzShMjOaOStALMNooATac4FFL833aKAEU4OacfmXik3L6UZJGAKAFyu7AFLTdpzThxQAY
GOlAHtQc44poDYOaAHYHpUcwG37tDll5Jr41/wCCrn/BV7wT+wb4IfwR4HntdY+J2sWpOj6S3zR6
ZG2QLy5APCjnZH1kI/uhiOXGYzD5fh5V68rRX9WXdvoe9w1w1nXF2dUsqyqk6lao7JLZLrKT2UUt
W3okeY/8HAf7T/7KPhj4ATfs7fEPwra+KvH2rRi48N2UUoWXQG5Av3kHzRjhgsf/AC15BG0Ej8Oz
jr7VtfEX4h+N/ix431L4jfEjxRd61rmsXTXOpalfSFpJpCevsB0AGAoAAAAArFzX4NxBnMs6x7rc
qilol1t5vq/yP9afB/w1p+F/CMMr9s6tST56jbfLztK6hF/DFWt3lu9XoUUUV4R+qhRRRQAUUUUA
FFFFABV/wtf6JpXibT9U8TaB/a2m299DLqGl/amh+2Qq4Lw+YvzJuUFdw5GciqFGcVUZcsk10Mq1
ONajKnK9pJp2bT100a1T81quh/Tb+wD+0h+zR+0f+zloniL9mS3tdO0HTbSOyk8MQxpFLokiKM20
ka/dIB4bo4IYE5zXuEeM5C1/MF+xT+2x8ZP2F/jLbfFr4U6k0kMm2LxBoNxMwtdXtQ2TFKBnBGSU
kA3IxyOCwP8ARF+xt+2R8HP22vg5Z/GD4Qa0WjfEWqaRcMBdaVdbQWt5lHQjqD0ZSGBINfuXDHEm
HzjDqnK0asVqujXdeXddPQ/yo8c/BXNvDXN5Y6g5VsDWk3Go9ZRk9eSo+/aT0l6po9cH3+lB+/0p
qNzmlJy1fWH8/it97kUNyeKG4NG5fSgABGM4oQjpijcuOlG5R0FAATjpRQG9FooAB1+YUu5fWkXn
ING1f71AAGJbGadTV4anUAFRyOQcq3FK7sGwDXxp/wAFXf8Agq94G/YQ8Dv4H8DXNprPxO1i1/4l
Ojlt0emRsCPtl0AeFH8Ef3pCOyhmHLjMZh8vw8q9eVor+rLzPe4Z4azri/OqWVZVSdStUdkl07yk
9lFLVt6JB/wVd/4KveCP2DvBL+BfA9xa6x8T9YtD/ZGkt88emRtwLu5A6KP4I+DIR2UMR+A/xG+I
vjr4ueONU+JPxL8T3Wta5rN01xqWp3spaSaQ+p7ADACjAUAAAAAUfET4ieOfi1421L4j/EnxRd6z
rmsXTXOpaley7pJpGPr2A6BQAqgAAAACsWvwviHiHE55iNdKa+GP6vu/yP8AVjwd8Hcl8K8l5Y2q
Yyol7Wrbf+5C+qgnst5PV9EiiiivnT9mCiiigAooooAKKKKAuFFFFABRRRQAd817D+xR+218Zv2F
/jFb/Fb4T6oZIZNsWvaDcSH7Lq1qGyYpAM4YclJACyMcjILA+PUVth8RWwtaNWlJxkndNHl5xk+V
5/llXL8wpRq0aicZRkrpp/k+qa1T1Wp/UB+xr+2T8HP23fg3ZfGH4Q61uibEWraTcMBdaVdYy1vM
oPDDsw+Vlwykg164D8wPrX8wf7FP7bHxl/YX+MVv8VvhLqm6GTbFr2g3EhFrq9qDkwyAdGHJSQDc
jHIyCVP9EX7HH7ZPwc/bb+Dlj8X/AIP635kT7Y9V0m4IF1pV1tBa3mUE4YdmGVYEFSQc1+4cM8S0
c7o8k9Ksd1381+q6eh/lr43+CGZeF2Z/WsLerl9V+5Pdwb/5dz7P+WW0l5po9cf73NDFccU3O48m
nMABwa+qPwEMrjigFcc0FVx1oAUjk0ABx60UYAXJooARcdDS7VPQ0gG405V2nOaAECqDwaa8hTk0
b8OTt718a/8ABV//AIKueB/2DvBUngfwNLaax8TtYtc6TpBbfHpsbcfa7kDkKD9xODIR2AYjlxmM
w+Aw0q9eVor+tO7Z73DPDWdcX51SyrKqTqVqjskuneTfSKWrb0SD/gq9/wAFXfBH7CHgWTwR4GuL
PWPidrNqTpGjs26PTYzkfbLkA8KDnbHkGQ+ihiPwG+IfxC8bfFjxxqfxJ+JHiW71jXtYvGudT1O+
k3STyHufQAYAUYCgAAAACj4h/EPxr8WfG+p/Ej4j+JrrWNd1i6a51PUr6TdJPIx5PoAOAFAAUAAA
AAVjd6/C+IeIcRnmIu9IL4Y/q/P8tj/Vjwd8Hcl8K8l5YpVMZUS9rVtu/wCSHVQT26yer7IyaKKK
+dP2YKKKKACiiigAooo7UAFFXtQ8LeJtJ0TT/E2qeHb6203VvN/svULizdIbzy22yeU5G2TaSA20
nBODVGqlGUdGrGVKtSrR5qclJXaunfVOzXqno10YUUUVJqFFFFABRRRQAV6/+xV+2v8AGT9hf4x2
3xY+E2p7oXKxa9oNxIRa6ta5yYZAOhHJSQDchPGQWVvIKK2w+IrYWtGrSlaUXdNHmZxk+WcQZZVy
/MKSqUaicZRkrpp/r1T3Ts1qf1BfscftlfBr9tr4PWfxb+D2tiSNwseraTcMPtelXWAWgmUdCOzD
5WXDKSDXrQ6ZNfzB/sUftr/GP9hb4yWvxZ+E+o74X2w69oNxIfsur2ueYpB2YclJB8yHpkFlb+iD
9jf9sr4Oftt/Bqz+L3wg1nzI3CxatpNyyi60q6wC0E6Dow6hh8rjDKSCDX7hwzxJRzujyT0qx3Xf
zX6rp6H+Wnjf4IZn4X5m8VhU6uX1X7k93Bv/AJd1Ldf5ZbSXmmj14gYzmgKCMk00gjrTgmRnNfVH
4CJxRS7d3Hp70UANAJ4FG7FCygc4r41/4Kvf8FWvBP7BngVvBPgiW01j4ma1bn+ydHZ90emxkYF3
cgHIUH7icGQjjChmHLjMZh8vw0q9eVor+rHu8N8NZ1xdnVLKsqpOpWqOyS6LrKT6RS1beiD/AIKu
f8FXvA/7BngtvA/gd7TWfidrFqW0nR2bfHpsTcC7ugOQoP3E4LkdgCR+A/xF+Injf4s+OtU+JPxG
8TXWsa5rF29zqWpXkm6SeRup9AOgCjAUAAAAAUfEL4i+OPiz431P4kfEbxPdaxrmsXTXOpaleSbp
JpD39AAMAAYAAAAAAFYtfhnEPEOIzzEX2pr4Y/q/P8j/AFY8HfB3JfCvJeWKVTGVEva1bbvflh2g
ui3b1fRIGe9FFFfOH7OFFFFABRRRQAUfWj6mjp1oAM4HNfan/BJf/gkz4w/bp8Wx/FD4m211pPwt
0m6xeXoBSbW5VPNrbHH3e0ko+791fmOVP+CTf/BJfxd+3X4rj+JvxOt7rSPhfpN4Be3igxy63Kh+
a1tm7KCMSSj7udq/Nyv74eBfAfhT4b+ENO8AeAvDtppOjaTaJbabp1lEEit4UGFVVHbFfoXCfCbx
rWMxi/d/Zj/N5+n5n8e/SD+kHT4Xp1OHOHKieMa5alVaqinvGL61f/SP8W3k/wC0f+wH+zn+0n+z
TH+zH4l8EWunaHptqsfheTS7dI5dEkRdsctucYUgcEHIdchsg1/Pn+2x+xP8Zf2FfjHc/Cf4taZv
hkLS6Dr1vEy2urWueJoyc4IyA8ZJZG4ORgn+nxUBG3FeS/tk/sa/Bv8Aba+Dl58H/jBo++JiZdJ1
S3UC60u6AO2eFiOCO6n5WXKsCDX2fEnDGHzmhzUko1YrR7Jrs/Ls+nofzL4KeOebeGmbOhjpSrYC
tK9SLd5Qk96kL9esl9vydmfy+0V7D+21+xP8Yv2FfjLdfCf4q6f5sMhabQdet4WW11a1zgTR5+6w
4Dxkkoxwcghj49yO1fiGIw9bCVpUqsWpRdmmf6kZPnGWZ/ltLMMvqqrRqJSjKLumn+T6NPVPR6hR
RRWJ6gUUUUAFFFFABXsH7FH7bHxk/YV+Mdv8WPhLqXmQybYde0G5kP2XVrXOTFIB0YclJB8yNyMg
sp8forbD4itha0atGXLKLumjy84yfLeIMsq5fmFJVKNROMoyV00/17PdPVan9QH7G37ZPwb/AG2v
g1Z/F74Q6yHjkxDq2kXDqLrS7vGWt5lB4YdQw+Vlwykg5r1xS7jBFfzB/sUftsfGT9hf4yWvxY+E
+ps8Mm2LXtBuJD9l1a1zzDIOxHVJByjc8gsrf0Q/sa/tk/B79tr4NWXxh+EOteZG4EWraTMw+1aX
dAZa3mUHgjqG6OuGUkGv3DhriahndHknpVitV381+q6eh/lr44eCGZ+F+ZvF4VOpl9R+5Pdwb+xU
819mW0l53R65k9M0UgYkfdxRX1R+Anxn/wAFXv8Agq14J/YM8Ct4I8Dy2esfE7WrMtpGjtJuj02N
sgXlyByFHOxODIR2AJH4E/EP4ieN/iz431T4j/EfxNd6xrmsXbXOpalfSbpJpGPJ9h2CjAUAAAAA
V9df8Fk/+CeXxz/Zb+OOpfG3xB4h1Xxj4R8Yao9xbeL9QbzbiC4fn7JdEABWAACMAEZRhQpUqPiv
PpX4bxdmmZYvMZUcRFwjB6R/J+d+/wBx/qp9HPgfgnh3gulmeTVY4itiEnUrW1v1ppPWCg9HF6tq
76WKKAc9KK+RP6ICiiigAooooAKKKM4oAOa+1P8Agkv/AMEmPFv7dPi+P4l/FC0utJ+F2kXYW+vP
mjl1uVTza254wvaSUfd+6uWztP8Agkx/wSZ8Xft0+MIvib8TbO70n4X6TeYvbzaY5dblU82tsf7v
aSUfd+6uWyV/fHwN4E8J/Dfwfp3gLwL4ctdJ0fSbWO203TbGERxW8SDCqqjgDFfoPCfCcsbJYzGL
939mP83m/wC7+fofx79IP6QlPhenU4c4cqXxjVqlVaqinvGL61Wv/AP8Wx4D8B+FPht4R07wF4E8
N2uk6PpNolrp2n2cQjigiUYCqB0GK2Y+tOJA6mmIQDzX69GMYxsj/OipUqVqjqTbcm223q23q231
Yqdaa2c9O9KpAPNJ1PFMg8k/bI/Y1+DX7bnwcvPhB8Y9F3wtmXSdWt1UXWlXQUhbiFj0IzgqeGUl
WBBr+d79tf8AYp+MX7C/xmuvhL8VtO8yFi0ug69bxkWur2ueJYyejDIDxk5Rjg5BVm/p8IPda8l/
bI/Y5+Dv7bPwbvvg98YNEEkMgMuk6pDGPtWl3QBC3ELH7rDoR0ZSVPBNfK8TcM0c8o+0h7tWOz7+
T/R9PQ/fvBDxwzTwvzP6rim6uX1X78N3Bv8A5eU/NfajtJedmfy+0V7B+2v+xT8Y/wBhb4y3Xwk+
LGmmSJt0ug69bxkWurWoOBNGT0YcB4yco3HIKs3j9fh+Iw9bC1pUqsWpLRpn+peT5xlnEGWUswy+
qqtGolKMou6af5Punqno9QooorE9OwUUUUAFFFFArBXsH7FH7a/xj/YW+Mlr8WvhPqZkhfbDr2gX
EhFrq1rnJhkA6MOSkgGUbnkFlbx+jPGa3w+Ir4WtGrRdpJ3TR5mcZPlefZZVy/MaSqUaicZRls0/
8t0909Vqf1BfsbftkfB79tn4NWXxh+D+tLJHIBFq2lTOv2nS7oAboJlB+Vh1B6MpVhkEUV+df/BE
X/gl/wDH/Q/Cuo/tJeP/AIq+Kvh7Y+KtLS30TRNCmSC6vbfzFkW6uBKjqq8fu1K7sOzZAYBiv3/K
MdmGLy6nVr0bSa11S+dnqr72P8ifELhPgzh7jHF5flWZqpQpytF8spW7x5o6S5X7vMtHbufqd8T/
AIW+BvjJ4D1T4ZfE3wxa6xoWsWrW+oafeRhklQj9CDyGGCpAIIIr+f3/AIKn/wDBK/x9+wF46Pif
wyl1rPw11i8K6HrbLuksJDyLO6I6OB91+kgGeCCo/omrm/ih8L/Afxj8Cap8Mvid4YtNY0PWLVrf
UNPvIw0cqN9ehHBDDBBAIwRWOfZBhs8w3LLSa+GXbyfdPt9x1eEXi5nnhXnntqLdTC1Gva0r6SW3
NG+inHo+uz02/lDxjjFFfXX/AAVO/wCCV/jv9gPx23inwul1rXw01m8KaHrW3dJp8h5Fncns4H3X
6SAZ4OQPkX8K/C8dgcTluJlQrxtJf1dd0z/VzhXivI+NMjpZtlNVVKNRaNbp9YyX2ZLZp6oKKKK4
z6MKKKD06UCDpyRX2p/wSZ/4JLeL/wBunxbD8UPiXa3ekfC3SbvF7eqCkuuSqfmtbc9lGMSSj7v3
Vy2Sp/wSZ/4JMeLf26fFsfxQ+JkF1pPwv0m82314uY5NblU/Na27cYUdHlH3fur83K/vf4E8DeEv
hr4R0zwF4B8N2ek6No9qltpum2MIjht4lGAqgdB/Ov0HhPhN42UcZjF+76L+b1/u/mfx/wDSD+kJ
DhenU4c4cqJ4x6Vai1VFPeMX1qvr/J/i2XwN4G8I/DfwnpvgTwF4ctNJ0fSbVLbTdNsYRHFbxKMK
iqBx/U9ea2wSR0pMsfmxQGbqBX67GKjGyP8AOipUqVqjqVG3Ju7b1bb3bfVvqw3P/dpBkHgUu80I
cn8KogQbhyBRyDnFG80FieDQAu5s7sU05bkil3HGKVemaAPI/wBsr9jf4Pftt/Bu++Dnxd0TfHIp
l0nVoEH2rSroDC3ELH7pHQj7rqSrAg1/O7+2v+xP8ZP2FvjHcfCb4r6Z5kL7pdB163jItdXtc8Sx
k9GHR4zyjccjazf0/ct85+leQ/tl/sb/AAY/bZ+Dd58Ifi/owZJMzaTrFuii60q6C4S4hYjhh0K/
ddcqwIJr5XibhqjndDnp2jVWz7+T/R9PQ/fvBDxvzLwvzNYXFt1cvqv34buDf/Lyn5/zR2kvOzP5
f6K9g/bY/Yn+Mv7CnxjuPhL8WtO8yGTdNoOvW8TC11a1zgSxk9GHAeM/MjcHIKk+P1+H4jD1sJWl
RqxalHRpn+pWT5xlnEGWUswy+qqlGqlKMou6af8AWqeqej1CiiisT0woooJxQIK/VP8A4Ixf8EZJ
PF02k/tb/tbeFv8AiVqUu/Bvg3UITm7P3o726Q/8s+N0cbff4ZgAFDH/AARj/wCCMzeLZNJ/a6/a
48KEaWpS78GeDtQh5uj1jvbqMjiPo0cZ+9wzYAAb9iLeGKFVWNQuFwFUcCv1DhLhL4cbjY+cYv8A
Nr8l82fwl9Ib6Q38Xhfher3jXrRfydOm/wAJzX+GPViQ28UUYWJdq4wFAwBRUozjFFfqB/CXqLQw
3DFFHfNAHM/FL4XeAvjP4F1T4YfE/wAL2ms6FrFq1tqOn30QaOWM/wAiOoYYIIBBBGa/AD/gqf8A
8Er/AB5+wH48bxR4YjutZ+GesXRGi65sLSafIeRaXWOjgfdfpIBnhsrX9EQAL8iuc+K/wu8CfGjw
Hqvwu+Jvha01rQ9ZtWt9Q069j3Ryof1BBwQwwVIBBBANfP5/kGFzzC8stJr4ZdvJ90/w6H654Q+L
meeFeee3o3qYWo17WlfSS/mj0jNLZ9dnpt/KLnPOKK+u/wDgqd/wSw8ffsC+Pn8VeGYrrWfhnrF4
y6HrjLuksHPItLrA4cc7X6SAdmyo+RBjHB+lfheOwOKy7EyoV42kv6uu6Z/q5wrxXkfGeR0s2yqq
qlGorp9U+sZLdST0afUCa+1P+CTP/BJjxZ+3V4tj+JvxPgu9J+Fuk3QF9eLmOXXJVPNpbnrt7SSj
7vKr82Sp/wAElv8Agk14v/bo8Zw/E34nWl1pXws0m7xeX2CkuuSoebW3P93tJKOF+6uWzt/fDwJ4
F8IfDbwnp/gLwF4cs9J0XSbNbbTtNsYBHFBEowFVQMAV9rwnwm8bJYvGL939lfzeb8vzP5h+kF9I
OnwvTqcO8OVU8Y9KtVaqinvGL61X/wCSf4tjwH4G8IfDXwjp3gLwD4etdJ0XSbRbbTtNsYRHDbxK
MKqqOAMf41sUUV+uxioxsj/OepUqVqjqVG3Ju7bd2292292wHHNGeMUDrRVEjw+etIGzwaUbT0FI
CpOAKAEDY7UrcrnFAZe4of7tAB/BxRwRnNGRsxQuNuSKABemc038KeNpGcUAqegoA8h/bJ/Y1+DP
7bfwbvPhB8YNI3xybpdJ1a3UC60u6x8s8Lnow7qflZcqwIJFfzvftsfsT/GT9hX4x3Hwn+LGm+ZD
Jum0HXreMi11a1zgSxE9COjxn5kbrkFWb+n1iD90V5J+2V+xr8Gf22/g9efCL4xaIskb5k0nVrdR
9q0u6wQlxCx6EZ5X7rLlWBFfK8TcNUc7o88LRqpaPv5P9H09D9+8EPG/M/C/M1hcW3Uy+o/fhu4N
/wDLyHn/ADR2kvOzP5faK9f/AG1v2KPjJ+wv8Y7r4T/FrTN8LlpdB163jItdWtc4E0RPQjgPGTuR
uuQVZvIPwr8QxGGrYWu6NWLUk7NM/wBSsnznK8+yulmOX1VUo1EpRlF3TX6eaeqejswz7V+qX/BG
b/gjLJ4rOlftdftc+Ftul/Jd+DfBuoQ83Z4KXl0h/wCWfRkiP3uGYYwrL/wRj/4IxS+L5dL/AGtP
2uvCjLpf7u68G+DdQh5vD1S8ukYf6vo0cR+995htwG/YmCBYIRFGirjoF6Cv0nhLhLbG42PnGL/B
tfkvmz+JPpDfSG/i8L8L1u8a9eL+Tp02vunNecY9WEEEcEflRY24wFHapFOVowB0FFfqB/CW4jcj
mihiccCigALUjk8EUUUAN3H1oPPWiigDnfin8MPAXxj8Bap8M/id4XtdY0LWbVrbUdOvI9ySof1D
A4IYcqQCCCAa/I3wx/wQC8Nt/wAFDLz4R6x8UvtHwz0/TIvES2q7xqc9pJM8aWLNtCLh42DSg5KY
wAxypRXz+eZbgcbUoSr01JqaXy7eh+ueF/GvFXC+EzalleLlSjLDzk0rNcycUpK6dpJNpSVn56I/
XzwN4G8H/Djwjp/gPwJ4bs9J0fSbVLbTdNsYRHFbxKMKqgf5NbGFAwooor34xUY2Wx+TVKlStUc5
tuTd23q23u2+rY4kYxig429KKKZALjHI70KQFyRRRQAZX+7Rlc4xRRQAZAAJFBYdxRRQANjbwKFx
jkUUUAG5eu2jcB2oooACVBxtpr4NFFAHkv7ZH7G/wb/bZ+Dl58IvjBo3mRyBpNJ1WBQLrS7nBCzw
sRwR3U5VgSGBBr86/wDgmB/wRF8K6N+0B4r8e/tH+IdK8VWPw98VSaVouh2sMn2e9uokjlF1cLIo
+QLImIcsC27cWCjcUV4GYZZgMVmmHrVaaclfX0V1fvZ9z9g4L444tyTgDOMvwOMnTotU/dTWnPPl
nytpuPNHR8rVz9bLeGKKNY1jGBgLx0HpUvAGcUUV75+Pi570A5oooAaxBXOKKKKAP//ZUEsBAi0A
FAAGAAgAAAAhAMI0+wEcAQAAhAIAABMAAAAAAAAAAAAAAAAAAAAAAFtDb250ZW50X1R5cGVzXS54
bWxQSwECLQAUAAYACAAAACEArTA/8cEAAAAyAQAACwAAAAAAAAAAAAAAAABNAQAAX3JlbHMvLnJl
bHNQSwECLQAUAAYACAAAACEAK4eSAL4IAADRRQAAHwAAAAAAAAAAAAAAAAA3AgAAY2xpcGJvYXJk
L2RyYXdpbmdzL2RyYXdpbmcxLnhtbFBLAQItABQABgAIAAAAIQAGuHLJ3QAAADMCAAAqAAAAAAAA
AAAAAAAAADILAABjbGlwYm9hcmQvZHJhd2luZ3MvX3JlbHMvZHJhd2luZzEueG1sLnJlbHNQSwEC
LQAUAAYACAAAACEAtjsEIlQGAAALGgAAGgAAAAAAAAAAAAAAAABXDAAAY2xpcGJvYXJkL3RoZW1l
L3RoZW1lMS54bWxQSwECLQAKAAAAAAAAACEAK/27Sx4DAAAeAwAAGgAAAAAAAAAAAAAAAADjEgAA
Y2xpcGJvYXJkL21lZGlhL2ltYWdlMS5wbmdQSwECLQAKAAAAAAAAACEAyQAJlj03AAA9NwAAGwAA
AAAAAAAAAAAAAAA5FgAAY2xpcGJvYXJkL21lZGlhL2ltYWdlMi5qcGVnUEsFBgAAAAAHAAcA+AEA
AK9NAAAAAA==
">
<v:shapetype id="_x0000_t202" coordsize="21600,21600" o:spt="202" path="m,l,21600r21600,l21600,xe">
<v:stroke joinstyle="miter"/>
<v:path gradientshapeok="t" o:connecttype="rect"/>
</v:shapetype><v:shape id="Text_x0020_Box_x0020_9" o:spid="_x0000_s1027"
type="#_x0000_t202" style='position:absolute;left:19401;top:5722;width:7513;
height:2700;visibility:visible;mso-wrap-style:none;v-text-anchor:top'
o:gfxdata="UEsDBBQABgAIAAAAIQDw94q7/QAAAOIBAAATAAAAW0NvbnRlbnRfVHlwZXNdLnhtbJSRzUrEMBDH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" fillcolor="white [3201]" strokeweight=".5pt">
<v:textbox>
<![if !mso]>
<table cellpadding=0 cellspacing=0 width="100%">
<tr>
<td><![endif]>
<div>
<p class=MsoNormal>
berenang <o:p></o:p></p>
</div>
<![if !mso]></td>
</tr>
</table>
<![endif]></v:textbox>
</v:shape><v:shapetype id="_x0000_t75" coordsize="21600,21600" o:spt="75"
o:preferrelative="t" path="m@4@5l@4@11@9@11@9@5xe" filled="f" stroked="f">
<v:stroke joinstyle="miter"/>
<v:formulas>
<v:f eqn="if lineDrawn pixelLineWidth 0"/>
<v:f eqn="sum @0 1 0"/>
<v:f eqn="sum 0 0 @1"/>
<v:f eqn="prod @2 1 2"/>
<v:f eqn="prod @3 21600 pixelWidth"/>
<v:f eqn="prod @3 21600 pixelHeight"/>
<v:f eqn="sum @0 0 1"/>
<v:f eqn="prod @6 1 2"/>
<v:f eqn="prod @7 21600 pixelWidth"/>
<v:f eqn="sum @8 21600 0"/>
<v:f eqn="prod @7 21600 pixelHeight"/>
<v:f eqn="sum @10 21600 0"/>
</v:formulas>
<v:path o:extrusionok="f" gradientshapeok="t" o:connecttype="rect"/>
<o:lock v:ext="edit" aspectratio="t"/>
</v:shapetype><v:shape id="Picture_x0020_16" o:spid="_x0000_s1028" type="#_x0000_t75"
alt="Image result for right mark" style='position:absolute;left:25921;top:6122;
width:2305;height:2115;visibility:visible;mso-wrap-style:square' o:gfxdata="UEsDBBQABgAIAAAAIQAEqzleAAEAAOYBAAATAAAAW0NvbnRlbnRfVHlwZXNdLnhtbJSRQU7DMBBF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">
<v:imagedata src="file:///C:\Users\User\AppData\Local\Temp\msohtmlclip1\01\clip_image001.png"
o:title="Image result for right mark"/>
<v:path arrowok="t"/>
</v:shape><v:group id="Group_x0020_7" o:spid="_x0000_s1029" style='position:absolute;
top:1192;width:24911;height:4521' coordorigin=",-2226" coordsize="24911,4525"
o:gfxdata="UEsDBBQABgAIAAAAIQCi+E9TBAEAAOwBAAATAAAAW0NvbnRlbnRfVHlwZXNdLnhtbJSRy07DMBBF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=
">
<v:shape id="Text_x0020_Box_x0020_1" o:spid="_x0000_s1030" type="#_x0000_t202"
style='position:absolute;top:-1;width:4940;height:2299;visibility:visible;
mso-wrap-style:none;v-text-anchor:top' o:gfxdata="UEsDBBQABgAIAAAAIQDw94q7/QAAAOIBAAATAAAAW0NvbnRlbnRfVHlwZXNdLnhtbJSRzUrEMBDH
74LvEOYqbaoHEWm6B6tHFV0fYEimbdg2CZlYd9/edD8u4goeZ+b/8SOpV9tpFDNFtt4puC4rEOS0
N9b1Cj7WT8UdCE7oDI7ekYIdMayay4t6vQvEIrsdKxhSCvdSsh5oQi59IJcvnY8TpjzGXgbUG+xJ
3lTVrdTeJXKpSEsGNHVLHX6OSTxu8/pAEmlkEA8H4dKlAEMYrcaUSeXszI+W4thQZudew4MNfJUx
QP7asFzOFxx9L/lpojUkXjGmZ5wyhjSRJQ8YKGvKv1MWzIkL33VWU9lGfl98J6hz4cZ/uUjzf7Pb
bHuj+ZQu9z/UfAMAAP//AwBQSwMEFAAGAAgAAAAhADHdX2HSAAAAjwEAAAsAAABfcmVscy8ucmVs
c6SQwWrDMAyG74O9g9G9cdpDGaNOb4VeSwe7CltJTGPLWCZt376mMFhGbzvqF/o+8e/2tzCpmbJ4
jgbWTQuKomXn42Dg63xYfYCSgtHhxJEM3Elg372/7U40YalHMvokqlKiGBhLSZ9aix0poDScKNZN
zzlgqWMedEJ7wYH0pm23Ov9mQLdgqqMzkI9uA+p8T9X8hx28zSzcl8Zy0Nz33r6iasfXeKK5UjAP
VAy4LM8w09zU50C/9q7/6ZURE31X/kL8TKv1x6wXNXYPAAAA//8DAFBLAwQUAAYACAAAACEAMy8F
nkEAAAA5AAAAEAAAAGRycy9zaGFwZXhtbC54bWyysa/IzVEoSy0qzszPs1Uy1DNQUkjNS85PycxL
t1UKDXHTtVBSKC5JzEtJzMnPS7VVqkwtVrK34+UCAAAA//8DAFBLAwQUAAYACAAAACEA2uyFLL8A
AADaAAAADwAAAGRycy9kb3ducmV2LnhtbERPy6rCMBDdC/5DGMGdpiqKVKOIeEG4IL5Al2MzfWAz
KU2u9v69EQRXw+E8Z75sTCkeVLvCsoJBPwJBnFhdcKbgfPrpTUE4j6yxtEwK/snBctFuzTHW9skH
ehx9JkIIuxgV5N5XsZQuycmg69uKOHCprQ36AOtM6hqfIdyUchhFE2mw4NCQY0XrnJL78c8o2K0n
djy6NdN0s/+1hywdyev4olS306xmIDw1/iv+uLc6zIf3K+8rFy8AAAD//wMAUEsBAi0AFAAGAAgA
AAAhAPD3irv9AAAA4gEAABMAAAAAAAAAAAAAAAAAAAAAAFtDb250ZW50X1R5cGVzXS54bWxQSwEC
LQAUAAYACAAAACEAMd1fYdIAAACPAQAACwAAAAAAAAAAAAAAAAAuAQAAX3JlbHMvLnJlbHNQSwEC
LQAUAAYACAAAACEAMy8FnkEAAAA5AAAAEAAAAAAAAAAAAAAAAAApAgAAZHJzL3NoYXBleG1sLnht
bFBLAQItABQABgAIAAAAIQDa7IUsvwAAANoAAAAPAAAAAAAAAAAAAAAAAJgCAABkcnMvZG93bnJl
di54bWxQSwUGAAAAAAQABAD1AAAAhAMAAAAA
" fillcolor="white [3201]" strokeweight=".5pt">
<v:textbox>
<![if !mso]>
<table cellpadding=0 cellspacing=0 width="100%">
<tr>
<td><![endif]>
<div>
<p class=MsoNormal>
Obes <o:p></o:p></p>
</div>
<![if !mso]></td>
</tr>
</table>
<![endif]></v:textbox>
</v:shape><v:shapetype id="_x0000_t32" coordsize="21600,21600" o:spt="32"
o:oned="t" path="m,l21600,21600e" filled="f">
<v:path arrowok="t" fillok="f" o:connecttype="none"/>
<o:lock v:ext="edit" shapetype="t"/>
</v:shapetype><v:shape id="Straight_x0020_Arrow_x0020_Connector_x0020_2"
o:spid="_x0000_s1031" type="#_x0000_t32" style='position:absolute;left:4770;
top:1113;width:3475;height:0;visibility:visible;mso-wrap-style:square'
o:connectortype="straight" o:gfxdata="UEsDBBQABgAIAAAAIQD+JeulAAEAAOoBAAATAAAAW0NvbnRlbnRfVHlwZXNdLnhtbJSRzU7EIBDH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" strokecolor="#5b9bd5 [3204]" strokeweight=".5pt">
<v:stroke endarrow="block" joinstyle="miter"/>
</v:shape><v:shape id="Text_x0020_Box_x0020_3" o:spid="_x0000_s1032" type="#_x0000_t202"
style='position:absolute;left:8268;width:7671;height:2298;visibility:visible;
mso-wrap-style:none;v-text-anchor:top' o:gfxdata="UEsDBBQABgAIAAAAIQDw94q7/QAAAOIBAAATAAAAW0NvbnRlbnRfVHlwZXNdLnhtbJSRzUrEMBDH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" fillcolor="white [3201]" strokeweight=".5pt">
<v:textbox>
<![if !mso]>
<table cellpadding=0 cellspacing=0 width="100%">
<tr>
<td><![endif]>
<div>
<p class=MsoNormal>
Sakit lutut <o:p></o:p></p>
</div>
<![if !mso]></td>
</tr>
</table>
<![endif]></v:textbox>
</v:shape><v:shape id="Straight_x0020_Arrow_x0020_Connector_x0020_5" o:spid="_x0000_s1033"
type="#_x0000_t32" style='position:absolute;left:15902;top:-954;width:3475;
height:2067;flip:y;visibility:visible;mso-wrap-style:square'
o:connectortype="straight" o:gfxdata="UEsDBBQABgAIAAAAIQD+JeulAAEAAOoBAAATAAAAW0NvbnRlbnRfVHlwZXNdLnhtbJSRzU7EIBDH
7ya+A+FqWqoHY0zpHqwe1Zj1AQhMW2I7EAbr7ts73e5ejGviEeb/8RuoN7tpFDMk8gG1vC4rKQBt
cB57Ld+3T8WdFJQNOjMGBC33QHLTXF7U230EEuxG0nLIOd4rRXaAyVAZIiBPupAmk/mYehWN/TA9
qJuqulU2YAbMRV4yZFO30JnPMYvHHV+vJAlGkuJhFS5dWpoYR29NZlI1o/vRUhwbSnYeNDT4SFeM
IdWvDcvkfMHR98JPk7wD8WpSfjYTYyiXaNkAweaQWFf+nbSgTlSErvMWyjYRL7V6T3DnSlz4wgTz
f/Nbtr3BfEpXh59qvgEAAP//AwBQSwMEFAAGAAgAAAAhAJYFM1jUAAAAlwEAAAsAAABfcmVscy8u
cmVsc6SQPWsDMQyG90L/g9He8yVDKSW+bIWsIYWuxtZ9kLNkJHNN/n1MoaVXsnWUXvQ8L9rtL2k2
C4pOTA42TQsGKXCcaHDwfnp7egGjxVP0MxM6uKLCvnt82B1x9qUe6ThlNZVC6mAsJb9aq2HE5LXh
jFSTniX5UkcZbPbh7Ae027Z9tvKbAd2KaQ7RgRziFszpmqv5DztNQVi5L03gZLnvp3CPaiN/0hGX
SvEyYHEQRb+WgktTy4G979380xuYCENh+aiOlfwnqfbvBnb1zu4GAAD//wMAUEsDBBQABgAIAAAA
IQAzLwWeQQAAADkAAAAUAAAAZHJzL2Nvbm5lY3RvcnhtbC54bWyysa/IzVEoSy0qzszPs1Uy1DNQ
UkjNS85PycxLt1UKDXHTtVBSKC5JzEtJzMnPS7VVqkwtVrK34+UCAAAA//8DAFBLAwQUAAYACAAA
ACEAy88Kw8UAAADaAAAADwAAAGRycy9kb3ducmV2LnhtbESPT2vCQBTE7wW/w/KEXkrdWGspqato
ROjVP1B7e2Sf2Wj2bcyuMfbTu4VCj8PM/IaZzDpbiZYaXzpWMBwkIIhzp0suFOy2q+d3ED4ga6wc
k4IbeZhNew8TTLW78praTShEhLBPUYEJoU6l9Lkhi37gauLoHVxjMUTZFFI3eI1wW8mXJHmTFkuO
CwZrygzlp83FKvg+jHW7yJZlbvbZ6Ovp9ed83C+Veux38w8QgbrwH/5rf2oFY/i9Em+AnN4BAAD/
/wMAUEsBAi0AFAAGAAgAAAAhAP4l66UAAQAA6gEAABMAAAAAAAAAAAAAAAAAAAAAAFtDb250ZW50
X1R5cGVzXS54bWxQSwECLQAUAAYACAAAACEAlgUzWNQAAACXAQAACwAAAAAAAAAAAAAAAAAxAQAA
X3JlbHMvLnJlbHNQSwECLQAUAAYACAAAACEAMy8FnkEAAAA5AAAAFAAAAAAAAAAAAAAAAAAuAgAA
ZHJzL2Nvbm5lY3RvcnhtbC54bWxQSwECLQAUAAYACAAAACEAy88Kw8UAAADaAAAADwAAAAAAAAAA
AAAAAAChAgAAZHJzL2Rvd25yZXYueG1sUEsFBgAAAAAEAAQA+QAAAJMDAAAAAA==
" strokecolor="#5b9bd5 [3204]" strokeweight=".5pt">
<v:stroke endarrow="block" joinstyle="miter"/>
</v:shape><v:shape id="Text_x0020_Box_x0020_6" o:spid="_x0000_s1034" type="#_x0000_t202"
style='position:absolute;left:19399;top:-2226;width:5512;height:2700;
visibility:visible;mso-wrap-style:none;v-text-anchor:top' o:gfxdata="UEsDBBQABgAIAAAAIQDw94q7/QAAAOIBAAATAAAAW0NvbnRlbnRfVHlwZXNdLnhtbJSRzUrEMBDH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" fillcolor="white [3201]" strokeweight=".5pt">
<v:textbox>
<![if !mso]>
<table cellpadding=0 cellspacing=0 width="100%">
<tr>
<td><![endif]>
<div>
<p class=MsoNormal>
Joging <o:p></o:p></p>
</div>
<![if !mso]></td>
</tr>
</table>
<![endif]></v:textbox>
</v:shape></v:group><v:shape id="Straight_x0020_Arrow_x0020_Connector_x0020_10"
o:spid="_x0000_s1035" type="#_x0000_t32" style='position:absolute;left:15902;
top:4691;width:3499;height:2389;visibility:visible;mso-wrap-style:square'
o:connectortype="straight" o:gfxdata="UEsDBBQABgAIAAAAIQD+JeulAAEAAOoBAAATAAAAW0NvbnRlbnRfVHlwZXNdLnhtbJSRzU7EIBDH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" strokecolor="#5b9bd5 [3204]" strokeweight=".5pt">
<v:stroke endarrow="block" joinstyle="miter"/>
</v:shape><v:shape id="Straight_x0020_Arrow_x0020_Connector_x0020_11" o:spid="_x0000_s1036"
type="#_x0000_t32" style='position:absolute;left:15902;top:4691;width:3499;
height:6603;visibility:visible;mso-wrap-style:square' o:connectortype="straight"
o:gfxdata="UEsDBBQABgAIAAAAIQD+JeulAAEAAOoBAAATAAAAW0NvbnRlbnRfVHlwZXNdLnhtbJSRzU7EIBDH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" strokecolor="#5b9bd5 [3204]" strokeweight=".5pt">
<v:stroke endarrow="block" joinstyle="miter"/>
</v:shape><v:shape id="Straight_x0020_Arrow_x0020_Connector_x0020_14" o:spid="_x0000_s1037"
type="#_x0000_t32" style='position:absolute;left:15902;top:4691;width:3499;
height:10416;visibility:visible;mso-wrap-style:square' o:connectortype="straight"
o:gfxdata="UEsDBBQABgAIAAAAIQD+JeulAAEAAOoBAAATAAAAW0NvbnRlbnRfVHlwZXNdLnhtbJSRzU7EIBDH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" strokecolor="#5b9bd5 [3204]" strokeweight=".5pt">
<v:stroke endarrow="block" joinstyle="miter"/>
</v:shape><v:shape id="Picture_x0020_19" o:spid="_x0000_s1038" type="#_x0000_t75"
alt="Image result for right mark" style='position:absolute;left:27511;top:6122;
width:2305;height:2115;visibility:visible;mso-wrap-style:square' o:gfxdata="UEsDBBQABgAIAAAAIQAEqzleAAEAAOYBAAATAAAAW0NvbnRlbnRfVHlwZXNdLnhtbJSRQU7DMBBF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">
<v:imagedata src="file:///C:\Users\User\AppData\Local\Temp\msohtmlclip1\01\clip_image001.png"
o:title="Image result for right mark"/>
<v:path arrowok="t"/>
</v:shape><v:shape id="Picture_x0020_20" o:spid="_x0000_s1039" type="#_x0000_t75"
alt="Image result for right mark" style='position:absolute;left:29340;top:6122;
width:2305;height:2115;visibility:visible;mso-wrap-style:square' o:gfxdata="UEsDBBQABgAIAAAAIQAEqzleAAEAAOYBAAATAAAAW0NvbnRlbnRfVHlwZXNdLnhtbJSRQU7DMBBF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">
<v:imagedata src="file:///C:\Users\User\AppData\Local\Temp\msohtmlclip1\01\clip_image001.png"
o:title="Image result for right mark"/>
<v:path arrowok="t"/>
</v:shape><v:shape id="Text_x0020_Box_x0020_12" o:spid="_x0000_s1040" type="#_x0000_t202"
style='position:absolute;left:19401;top:9780;width:5791;height:2698;
visibility:visible;mso-wrap-style:none;v-text-anchor:top' o:gfxdata="UEsDBBQABgAIAAAAIQDw94q7/QAAAOIBAAATAAAAW0NvbnRlbnRfVHlwZXNdLnhtbJSRzUrEMBDH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" fillcolor="white [3201]" strokeweight=".5pt">
<v:textbox>
<![if !mso]>
<table cellpadding=0 cellspacing=0 width="100%">
<tr>
<td><![endif]>
<div>
<p class=MsoNormal>
basikal <o:p></o:p></p>
</div>
<![if !mso]></td>
</tr>
</table>
<![endif]></v:textbox>
</v:shape><v:shape id="Text_x0020_Box_x0020_13" o:spid="_x0000_s1041" type="#_x0000_t202"
style='position:absolute;left:19401;top:13675;width:6655;height:2699;
visibility:visible;mso-wrap-style:none;v-text-anchor:top' o:gfxdata="UEsDBBQABgAIAAAAIQDw94q7/QAAAOIBAAATAAAAW0NvbnRlbnRfVHlwZXNdLnhtbJSRzUrEMBDH
74LvEOYqbaoHEWm6B6tHFV0fYEimbdg2CZlYd9/edD8u4goeZ+b/8SOpV9tpFDNFtt4puC4rEOS0
N9b1Cj7WT8UdCE7oDI7ekYIdMayay4t6vQvEIrsdKxhSCvdSsh5oQi59IJcvnY8TpjzGXgbUG+xJ
3lTVrdTeJXKpSEsGNHVLHX6OSTxu8/pAEmlkEA8H4dKlAEMYrcaUSeXszI+W4thQZudew4MNfJUx
QP7asFzOFxx9L/lpojUkXjGmZ5wyhjSRJQ8YKGvKv1MWzIkL33VWU9lGfl98J6hz4cZ/uUjzf7Pb
bHuj+ZQu9z/UfAMAAP//AwBQSwMEFAAGAAgAAAAhADHdX2HSAAAAjwEAAAsAAABfcmVscy8ucmVs
c6SQwWrDMAyG74O9g9G9cdpDGaNOb4VeSwe7CltJTGPLWCZt376mMFhGbzvqF/o+8e/2tzCpmbJ4
jgbWTQuKomXn42Dg63xYfYCSgtHhxJEM3Elg372/7U40YalHMvokqlKiGBhLSZ9aix0poDScKNZN
zzlgqWMedEJ7wYH0pm23Ov9mQLdgqqMzkI9uA+p8T9X8hx28zSzcl8Zy0Nz33r6iasfXeKK5UjAP
VAy4LM8w09zU50C/9q7/6ZURE31X/kL8TKv1x6wXNXYPAAAA//8DAFBLAwQUAAYACAAAACEAMy8F
nkEAAAA5AAAAEAAAAGRycy9zaGFwZXhtbC54bWyysa/IzVEoSy0qzszPs1Uy1DNQUkjNS85PycxL
t1UKDXHTtVBSKC5JzEtJzMnPS7VVqkwtVrK34+UCAAAA//8DAFBLAwQUAAYACAAAACEAZfSPk8EA
AADbAAAADwAAAGRycy9kb3ducmV2LnhtbERP24rCMBB9F/yHMAu+aboWpVSjLKKwIIg30MexmV7Y
ZlKarNa/NwsLvs3hXGe+7Ewt7tS6yrKCz1EEgjizuuJCwfm0GSYgnEfWWFsmBU9ysFz0e3NMtX3w
ge5HX4gQwi5FBaX3TSqly0oy6Ea2IQ5cbluDPsC2kLrFRwg3tRxH0VQarDg0lNjQqqTs5/hrFOxW
UzuJb12Sr/dbeyjyWF4nF6UGH93XDISnzr/F/+5vHebH8PdLOEAuXgAAAP//AwBQSwECLQAUAAYA
CAAAACEA8PeKu/0AAADiAQAAEwAAAAAAAAAAAAAAAAAAAAAAW0NvbnRlbnRfVHlwZXNdLnhtbFBL
AQItABQABgAIAAAAIQAx3V9h0gAAAI8BAAALAAAAAAAAAAAAAAAAAC4BAABfcmVscy8ucmVsc1BL
AQItABQABgAIAAAAIQAzLwWeQQAAADkAAAAQAAAAAAAAAAAAAAAAACkCAABkcnMvc2hhcGV4bWwu
eG1sUEsBAi0AFAAGAAgAAAAhAGX0j5PBAAAA2wAAAA8AAAAAAAAAAAAAAAAAmAIAAGRycy9kb3du
cmV2LnhtbFBLBQYAAAAABAAEAPUAAACGAwAAAAA=
" fillcolor="white [3201]" strokeweight=".5pt">
<v:textbox>
<![if !mso]>
<table cellpadding=0 cellspacing=0 width="100%">
<tr>
<td><![endif]>
<div>
<p class=MsoNormal>
berjalan <o:p></o:p></p>
</div>
<![if !mso]></td>
</tr>
</table>
<![endif]></v:textbox>
</v:shape><v:shape id="Picture_x0020_17" o:spid="_x0000_s1042" type="#_x0000_t75"
alt="Image result for right mark" style='position:absolute;left:25205;top:14232;
width:2305;height:2115;visibility:visible;mso-wrap-style:square' o:gfxdata="UEsDBBQABgAIAAAAIQAEqzleAAEAAOYBAAATAAAAW0NvbnRlbnRfVHlwZXNdLnhtbJSRQU7DMBBF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">
<v:imagedata src="file:///C:\Users\User\AppData\Local\Temp\msohtmlclip1\01\clip_image001.png"
o:title="Image result for right mark"/>
<v:path arrowok="t"/>
</v:shape><v:shape id="Picture_x0020_21" o:spid="_x0000_s1043" type="#_x0000_t75"
alt="Image result for right mark" style='position:absolute;left:24330;top:9859;
width:2306;height:2115;visibility:visible;mso-wrap-style:square' o:gfxdata="UEsDBBQABgAIAAAAIQAEqzleAAEAAOYBAAATAAAAW0NvbnRlbnRfVHlwZXNdLnhtbJSRQU7DMBBF
90jcwfIWJU5ZIISSdEHKEipUDjCyJ4lFMrY8bmhvj9O0G0SRWNoz/78nu1wfxkFMGNg6quQqL6RA
0s5Y6ir5sXvJHqXgCGRgcISVPCLLdX17U+6OHlmkNHEl+xj9k1KsexyBc+eR0qR1YYSYjqFTHvQn
dKjui+JBaUcRKWZx7pB12WAL+yGKzSFdLyYBB5bieVmcWZUE7werISZTNZH5QcnOhDwlTzvcW893
SUOqXwnz5DrgnHtLTxOsQbGFEF9hTBrKBFbe6rgPmLbyv3tm0ZEz17ZWY94E3i7Ji9g1gHFfFHD6
b3uTYu84XdrV6ZfqbwAAAP//AwBQSwMEFAAGAAgAAAAhAAjDGKTUAAAAkwEAAAsAAABfcmVscy8u
cmVsc6SQwWrDMAyG74O+g9F9cdrDGKNOb4NeSwu7GltJzGLLSG7avv1M2WAZve2oX+j7xL/dXeOk
ZmQJlAysmxYUJkc+pMHA6fj+/ApKik3eTpTQwA0Fdt3qaXvAyZZ6JGPIoioliYGxlPymtbgRo5WG
Mqa66YmjLXXkQWfrPu2AetO2L5p/M6BbMNXeG+C934A63nI1/2HH4JiE+tI4ipr6PrhHVO3pkg44
V4rlAYsBz3IPGeemPgf6sXf9T28OrpwZP6phof7Oq/nHrhdVdl8AAAD//wMAUEsDBBQABgAIAAAA
IQAzLwWeQQAAADkAAAASAAAAZHJzL3BpY3R1cmV4bWwueG1ssrGvyM1RKEstKs7Mz7NVMtQzUFJI
zUvOT8nMS7dVCg1x07VQUiguScxLSczJz0u1VapMLVayt+PlAgAAAP//AwBQSwMEFAAGAAgAAAAh
AF4Q9K3BAAAA2wAAAA8AAABkcnMvZG93bnJldi54bWxEj0uLwjAUhfeC/yFcYXaa2oVINUpxEAQZ
fG7cXZs7bbG5KU3U6q83guDycB4fZzpvTSVu1LjSsoLhIAJBnFldcq7geFj2xyCcR9ZYWSYFD3Iw
n3U7U0y0vfOObnufizDCLkEFhfd1IqXLCjLoBrYmDt6/bQz6IJtc6gbvYdxUMo6ikTRYciAUWNOi
oOyyvxoFz9/LeZ0u0tH177x1m9MyDqhYqZ9em05AeGr9N/xpr7SCeAjvL+EHyNkLAAD//wMAUEsB
Ai0AFAAGAAgAAAAhAASrOV4AAQAA5gEAABMAAAAAAAAAAAAAAAAAAAAAAFtDb250ZW50X1R5cGVz
XS54bWxQSwECLQAUAAYACAAAACEACMMYpNQAAACTAQAACwAAAAAAAAAAAAAAAAAxAQAAX3JlbHMv
LnJlbHNQSwECLQAUAAYACAAAACEAMy8FnkEAAAA5AAAAEgAAAAAAAAAAAAAAAAAuAgAAZHJzL3Bp
Y3R1cmV4bWwueG1sUEsBAi0AFAAGAAgAAAAhAF4Q9K3BAAAA2wAAAA8AAAAAAAAAAAAAAAAAnwIA
AGRycy9kb3ducmV2LnhtbFBLBQYAAAAABAAEAPcAAACNAwAAAAA=
">
<v:imagedata src="file:///C:\Users\User\AppData\Local\Temp\msohtmlclip1\01\clip_image001.png"
o:title="Image result for right mark"/>
<v:path arrowok="t"/>
</v:shape><v:shape id="Picture_x0020_22" o:spid="_x0000_s1044" type="#_x0000_t75"
alt="Image result for right mark" style='position:absolute;left:25921;top:10018;
width:2305;height:2115;visibility:visible;mso-wrap-style:square' o:gfxdata="UEsDBBQABgAIAAAAIQAEqzleAAEAAOYBAAATAAAAW0NvbnRlbnRfVHlwZXNdLnhtbJSRQU7DMBBF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">
<v:imagedata src="file:///C:\Users\User\AppData\Local\Temp\msohtmlclip1\01\clip_image001.png"
o:title="Image result for right mark"/>
<v:path arrowok="t"/>
</v:shape><v:shape id="Picture_x0020_23" o:spid="_x0000_s1045" type="#_x0000_t75"
alt="Image result for right mark" style='position:absolute;left:24092;
width:1829;height:1828;visibility:visible;mso-wrap-style:square' o:gfxdata="UEsDBBQABgAIAAAAIQAEqzleAAEAAOYBAAATAAAAW0NvbnRlbnRfVHlwZXNdLnhtbJSRQU7DMBBF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">
<v:imagedata src="file:///C:\Users\User\AppData\Local\Temp\msohtmlclip1\01\clip_image002.jpg"
o:title="Image result for right mark"/>
<v:path arrowok="t"/>
</v:shape></v:group><![endif]--><!--[if !vml]-->
<!--[endif]--><o:p> </o:p></font></div>
<br clear="ALL" />
<br />
<div class="MsoNormal" style="text-align: justify;">
<b> </b><o:p></o:p></div>
<div class="MsoNormal" style="text-align: justify;">
<br /></div>
<div class="MsoNormal" style="text-align: justify;">
<br /></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<br /></div>
<br />
<div class="MsoNormal">
<br /></div>
sufianhttp://www.blogger.com/profile/12114539649500644920noreply@blogger.com1tag:blogger.com,1999:blog-5973444588848495865.post-31852353012055914032016-01-19T00:52:00.000-08:002016-01-20T00:45:51.963-08:00Latihan G2K Putrajaya Siri 1/2015<div class="separator" style="clear: both; text-align: center;">
</div>
<div class="separator" style="clear: both; text-align: center;">
</div>
<div class="separator" style="clear: both; text-align: center;">
</div>
<div class="separator" style="clear: both; text-align: center;">
</div>
<div class="separator" style="clear: both; text-align: center;">
</div>
<br />
<div style="text-align: justify;">
Alhamdulillah, Latihan G2K Siri 1/2015 (LG2K) akhirnya berjaya ditamatkan pada 16.1.2016 yang lalu. Disebabkan ianya bersifat pendidikan jarak jauh dan tidak seperti Program 10 on 10, Matlamat LG2K cenderung untuk melatih teknik latihan kurus yang betul dan berkesan agar setiap peserta mampu berlatih bersendirian. Dengan cara ini ia dapat <b>menjimatkan beribu-ribu ringgit! dan yang terpenting dapat berlatih bersama keluarga. </b></div>
<div style="text-align: justify;">
<b><br /></b></div>
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: left;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiVN5e8GaQfI0EciX_AmCjL0WzZrbp6T1JtVcOP-OeMHDSav2X0CjHRcuK1nsx085ZXrUK0oYPgS6XUb_HzwZg51M3qgY9LbhErH8VrVuN6TxkrkbgLj5PuLP9yB4wadamAjGWI4pPo5bA/s1600/SeminarG2KSiri1+%25281%2529.jpg" imageanchor="1" style="clear: left; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiVN5e8GaQfI0EciX_AmCjL0WzZrbp6T1JtVcOP-OeMHDSav2X0CjHRcuK1nsx085ZXrUK0oYPgS6XUb_HzwZg51M3qgY9LbhErH8VrVuN6TxkrkbgLj5PuLP9yB4wadamAjGWI4pPo5bA/s320/SeminarG2KSiri1+%25281%2529.jpg" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Antara peserta Seminar G2K Putrajaya</td></tr>
</tbody></table>
<div style="text-align: justify;">
<br /></div>
<div style="text-align: justify;">
LG2K dilaksanakan dengan 2 komponen iaitu Seminar G2K dan Latihan G2K. Seminar G2K merupakan aktiviti 'mukadimah' kepada LG2K yang bertujuan memberi <b>gambaran jelas tentang perjalanan LG2K serta menyentuh Prinsip Asas Kurus. </b></div>
<div style="text-align: justify;">
<b><br /></b></div>
<div style="text-align: center;">
<b>=================================================</b></div>
<div style="text-align: center;">
<b>Kadar Bayaran </b></div>
<div style="text-align: center;">
<b><br /></b></div>
<div style="text-align: center;">
<b>Seminar G2K >>></b></div>
<div style="text-align: center;">
<b> RM25 + Buku 30kg Dengan harga diskaun RM25.00</b></div>
<div style="text-align: center;">
<b><br /></b></div>
<div style="text-align: center;">
<b>LG2K >>></b></div>
<div style="text-align: center;">
<b>RM200 - 250* (Bergantung kepada lokasi) </b></div>
<div style="text-align: right;">
</div>
<div style="text-align: center;">
<b>================================================= </b></div>
<div style="text-align: center;">
<b><br /></b></div>
<div style="text-align: justify;">
Bagi edisi pertama ini seramai 20 orang peserta telah menyertai yang kebanyakkannya adalah penduduk Putrajaya dan sebilangan kecil dari Klang, Shah Alam dan K.Lumpur. </div>
<div style="text-align: justify;">
<br /></div>
<br />
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj9ENvvwGWcIhbJ85d52iaZFxTgXT2dIRmO6MW6XgGI7tvqCfATIGLhg6ciKDRX5FI1BgrW8AlA5sUXVykIvqP6qNDHHcTWcOnV2eeJdfL29XainmDVwmG7dfYnvX9sEYYt5f6Zc3U-dEI/s1600/SeminarG2KSiri1+%25285%2529.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj9ENvvwGWcIhbJ85d52iaZFxTgXT2dIRmO6MW6XgGI7tvqCfATIGLhg6ciKDRX5FI1BgrW8AlA5sUXVykIvqP6qNDHHcTWcOnV2eeJdfL29XainmDVwmG7dfYnvX9sEYYt5f6Zc3U-dEI/s320/SeminarG2KSiri1+%25285%2529.jpg" width="240" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Saya sedang mengendali Seminar G2K</td></tr>
</tbody></table>
<div class="separator" style="clear: both; text-align: center;">
<br /></div>
<div style="text-align: justify;">
LGK dimulakan dengan Taklimat Awal yang melibatkan aktiviti penilaian bagi mendapatkan data asas dan pembelajaran teori berhubung senaman / latihan. Taklimat selama 4 jam ini menyentuh tentang <b>FITT, Komponen Senaman dan Fasa Kurus</b> yang bertujuan memberi input teori agar dapat <b>meminima persoalan pokok.</b><br />
<br />
<div style="text-align: center;">
========================================================================</div>
<div style="text-align: center;">
Antara perkara yang dikesan ketika mengendali Seminar...adalah </div>
<div style="text-align: center;">
<br /></div>
<div style="text-align: center;">
Mereka sedar berjoging boleh membakar lemak, tetapi mereka MALAS, RASA SAKIT dan sering menggunakan TEKNIK YANG MEMENATKAN</div>
<div style="text-align: center;">
<br /></div>
<div style="text-align: center;">
Mereka langsung tidak tahu bahawa SENAMAN BEBANAN BOLEH MENGECILKAN / MEMBENTUK TUBUH atau mereka sekadar tahu tetapi TIDAK MAMPU MELAKUKAN DENGAN TEKNIK YANG BETUL</div>
<div style="text-align: center;">
========================================================================</div>
<div style="text-align: center;">
<br /></div>
</div>
<div style="text-align: justify;">
Sabtu berikutnya, Latihan Bersama Jurulatih yang dijadualkan sebanyak 4 kali pula mengambil giliran. Latihan Bersama Jurulatih ini melibatkan <b>Latihan Kurus formulasi 30kg Dalam 80Hari </b>yang mengandungi sesi <b>kardiovaskular, bebanan, regangan dan taklimat</b> berhubung latihan yang diajar.<br />
<br />
<br />
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhVdHOhKjY6UeF5yJyqSDg7hR-M0WdKQdlSBkX1x2d9cCGAKuzwkPbSqVsth8mNsKjyw_K9bGSdVCMPdVEI3HNIW4tADBL5cq5g4KG8EpWYWPhZ8TVjiz39BjKc6AvRHCdsIanMlHpeFoo/s1600/IMG-20151102-WA0017.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="179" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhVdHOhKjY6UeF5yJyqSDg7hR-M0WdKQdlSBkX1x2d9cCGAKuzwkPbSqVsth8mNsKjyw_K9bGSdVCMPdVEI3HNIW4tADBL5cq5g4KG8EpWYWPhZ8TVjiz39BjKc6AvRHCdsIanMlHpeFoo/s320/IMG-20151102-WA0017.jpg" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">SesiTaklimat - Rumusan dan rancangan latihan</td></tr>
</tbody></table>
<br />
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhor5G_N485kbd3k2uq8PfpgMT7W56HDlac1yZ2w6quyi_5iyAoz-FELj-HM9IwxjkAox5L3F45uixmJWawSf8IDaJVY4NOk3MrVRF_XlqG7NjJpbd_ySNsjRDXXEyqZkmith077XJwq0o/s1600/IMG-20151102-WA0018.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="179" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhor5G_N485kbd3k2uq8PfpgMT7W56HDlac1yZ2w6quyi_5iyAoz-FELj-HM9IwxjkAox5L3F45uixmJWawSf8IDaJVY4NOk3MrVRF_XlqG7NjJpbd_ySNsjRDXXEyqZkmith077XJwq0o/s320/IMG-20151102-WA0018.jpg" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Sesi Kardio - Belajar teknik berjalan pantas, jog dll.</td></tr>
</tbody></table>
<br />
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEics9kEeIGRuuM6z6DyW7jyNxwD6EXNnP89ELfAUU_3c8aDsRgy9iWY2UNxtzqO6MzO7G4nCZ5NV0JUdUWHmH1_JMM4KILdjOw-hhElmGgegX0Ew9e8NrL7agJkJI9pVYXIuVOLlcup04A/s1600/IMG-20151102-WA0031.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="179" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEics9kEeIGRuuM6z6DyW7jyNxwD6EXNnP89ELfAUU_3c8aDsRgy9iWY2UNxtzqO6MzO7G4nCZ5NV0JUdUWHmH1_JMM4KILdjOw-hhElmGgegX0Ew9e8NrL7agJkJI9pVYXIuVOLlcup04A/s320/IMG-20151102-WA0031.jpg" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Sesi Regangan - Belajar regangan aktif dan pasif </td></tr>
</tbody></table>
<br /></div>
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg1wFUb68_ua1F_EOfEtXw5x2MjvHO51fbdBJeTU_d8x0RH7eXBt31tcLMPOvk_LPhouEqeUz9iQvGMOB84wWtFh6161vf-XxiWLiqICtQ_Ybdtq3pm6uVr04AD4hxhm7pEY-Zh-tvlfcA/s1600/IMG20160102093745.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg1wFUb68_ua1F_EOfEtXw5x2MjvHO51fbdBJeTU_d8x0RH7eXBt31tcLMPOvk_LPhouEqeUz9iQvGMOB84wWtFh6161vf-XxiWLiqICtQ_Ybdtq3pm6uVr04AD4hxhm7pEY-Zh-tvlfcA/s320/IMG20160102093745.jpg" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Sesi Bebanan - Belajar latihan bebanan dengan berat badan untuk mengecilkan pinggul</td></tr>
</tbody></table>
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgDdt1SFp__lqiLR6VxSLhHqCBNoQX71kVN4uJoaQtUYQrkkgZjD6WFWOiFRNwJH5ytlAKRjPtJ05wIbQdvyu8HL_wmXjMN3d8WSTJvTvaB2N3eiBW9iJB19ue8nGP5CQNScGxBiPW-gwc/s1600/FHD0074.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgDdt1SFp__lqiLR6VxSLhHqCBNoQX71kVN4uJoaQtUYQrkkgZjD6WFWOiFRNwJH5ytlAKRjPtJ05wIbQdvyu8HL_wmXjMN3d8WSTJvTvaB2N3eiBW9iJB19ue8nGP5CQNScGxBiPW-gwc/s320/FHD0074.JPG" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Sesi Kardio di Gym - Belajar menggunakan basikal untuk mengecilkan paha<br />
<br /></td></tr>
</tbody></table>
<br />
<br />
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEit5YoFsURoOY7MtkHZJsrLLirh8VDTU0PAQbnTZLLXX1Ykz95ju4U2n6XiTfmO08rKahJ2TD40RGh-DTeyLfyXq2-dV_cOqf9Ok2mcFyPzIo9-xAwfPB_jM6KVIYz_IhtR_aCRRrjNDnY/s1600/LatihanG2K.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="147" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEit5YoFsURoOY7MtkHZJsrLLirh8VDTU0PAQbnTZLLXX1Ykz95ju4U2n6XiTfmO08rKahJ2TD40RGh-DTeyLfyXq2-dV_cOqf9Ok2mcFyPzIo9-xAwfPB_jM6KVIYz_IhtR_aCRRrjNDnY/s320/LatihanG2K.jpg" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Sesi Bebanan - Belajar menggunakan tebing untuk mengecilkan lengan</td></tr>
</tbody></table>
<br />
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgJE_shOYQOsEJP5daF4UBLWmUDjXKR31q6amKBx-ZIkzuPA_jECU-THYpE0D7AyUYSK9g3GItimu0xyp1m9rudWM_fB9phD9y5kCa55hBKunq2_boDy1qTxgA2qmtdmKHxUKMTwLP4HXY/s1600/LatihanG2K.jpg2.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgJE_shOYQOsEJP5daF4UBLWmUDjXKR31q6amKBx-ZIkzuPA_jECU-THYpE0D7AyUYSK9g3GItimu0xyp1m9rudWM_fB9phD9y5kCa55hBKunq2_boDy1qTxgA2qmtdmKHxUKMTwLP4HXY/s320/LatihanG2K.jpg2.jpg" width="212" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Sesi Bebanan - Belajar menggunakan mesin Leg Curl untuk kecilkan paha belakang<br />
<br />
<br /></td></tr>
</tbody></table>
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhLs9kBSvCGEZeeaRO-6PLrP1-PYAQQp7amCmNYkEiH1OW6Wr9ajMfvnUfDZ93tXO7T_1bXCd-VK8XtdvZU1J3_YfEK2Ziknbzt9cp3nIwXOaS6scBdXTAv7VmGJhT2Z6GcxKM9ksk4yp4/s1600/LatihanG2K.jpg4.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhLs9kBSvCGEZeeaRO-6PLrP1-PYAQQp7amCmNYkEiH1OW6Wr9ajMfvnUfDZ93tXO7T_1bXCd-VK8XtdvZU1J3_YfEK2Ziknbzt9cp3nIwXOaS6scBdXTAv7VmGJhT2Z6GcxKM9ksk4yp4/s320/LatihanG2K.jpg4.jpg" width="251" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Sesi Bebanan - Belajar menggunakan Cable Machine untuk mengecilkan belakang (atas)</td></tr>
</tbody></table>
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjxrZxK6TyZ8qoflERM60KoaZcXc0wVRlJ03koCv7cgKuQI3gSU-0t12sZ2tImlnucUECndY1Wbxomd81L4730vJr6Sgl5qkBMrX4U-4r4ZrhNtlUZlOAAo17w3c9XQOKtNntq0T1iNxCI/s1600/LatihanG2K.jpg3.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjxrZxK6TyZ8qoflERM60KoaZcXc0wVRlJ03koCv7cgKuQI3gSU-0t12sZ2tImlnucUECndY1Wbxomd81L4730vJr6Sgl5qkBMrX4U-4r4ZrhNtlUZlOAAo17w3c9XQOKtNntq0T1iNxCI/s320/LatihanG2K.jpg3.jpg" width="213" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Sesi Bebanan - Belajar menggunakan Abs Curl Machine untuk mengecilkan perut (abdomen)</td></tr>
</tbody></table>
<div style="text-align: justify;">
<br /></div>
<div style="text-align: justify;">
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEioqRj6IXp-Gptd-_krMFkxBGJE8bc_xqKmVTXIxMRjyWvdPCTXuCHn6tCfM-7BuF9fisPBLxA_1puuNH87H7CtDp64Xs-xJM84WgqjF9ZBbxXry3el0-EAzDOPuDNXE_sr-fK7v7HU7CY/s1600/LatihanG2K.jpg6.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="170" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEioqRj6IXp-Gptd-_krMFkxBGJE8bc_xqKmVTXIxMRjyWvdPCTXuCHn6tCfM-7BuF9fisPBLxA_1puuNH87H7CtDp64Xs-xJM84WgqjF9ZBbxXry3el0-EAzDOPuDNXE_sr-fK7v7HU7CY/s320/LatihanG2K.jpg6.jpg" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Sesi Taklimat - Diskusi menyentuh isu-isu latihan setiap individu</td></tr>
</tbody></table>
</div>
<div style="text-align: justify;">
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjEtrKiqLCuKWWvfKwNA2lAl7bpbyosIqyAMV_dbpmTHIe2NkfOOp6b_WhDywi5SSmLttGi9UZp9LWMh2gpwwM7P0EaZrWl60dhVTL8RhvMMTy_32RPYCK5pEb0R1I6g-rb-d8oOUfF5BI/s1600/LatihanG2K.jpg7.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="159" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjEtrKiqLCuKWWvfKwNA2lAl7bpbyosIqyAMV_dbpmTHIe2NkfOOp6b_WhDywi5SSmLttGi9UZp9LWMh2gpwwM7P0EaZrWl60dhVTL8RhvMMTy_32RPYCK5pEb0R1I6g-rb-d8oOUfF5BI/s320/LatihanG2K.jpg7.jpg" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Sesi Kardio - Belajar mengambil bacaan nadi dan cara mengawal intensiti latihan / senaman</td></tr>
</tbody></table>
<br /></div>
<div style="text-align: justify;">
<br /></div>
<div style="text-align: justify;">
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgFv2eIAnA9FXqbSBOHGVFF2BaESeWN2rRyPoxRhB0HEhPiBbLPO_LaFirpENlPsFbjVTaFd8w-KgUIq06d8qV76dvgrW5u7xZdzHEjIKlQ0qHwFE2esMA39F68q3AWqXBpdMDj5xhwPrk/s1600/LatihanG2K.jpg8.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="159" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgFv2eIAnA9FXqbSBOHGVFF2BaESeWN2rRyPoxRhB0HEhPiBbLPO_LaFirpENlPsFbjVTaFd8w-KgUIq06d8qV76dvgrW5u7xZdzHEjIKlQ0qHwFE2esMA39F68q3AWqXBpdMDj5xhwPrk/s320/LatihanG2K.jpg8.jpg" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Sesi Kardio - Belajar cara efektif menggunakan tangga </td></tr>
</tbody></table>
<br />
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgiY8A9vtngjf5CkhL-B4lxpbU8gDTmUAv0oVMFpMEjMpsLO-HjxQbwa5JJN1YZGOb2i21SaczlcKc7Imad7QvFnuZ4iDx8a8vxnN8IKJ9Tp0ut2asuHG-vv1beZE8drKlzlYT7MkX9T0s/s1600/LatihanG2K.jpg9.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="238" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgiY8A9vtngjf5CkhL-B4lxpbU8gDTmUAv0oVMFpMEjMpsLO-HjxQbwa5JJN1YZGOb2i21SaczlcKc7Imad7QvFnuZ4iDx8a8vxnN8IKJ9Tp0ut2asuHG-vv1beZE8drKlzlYT7MkX9T0s/s320/LatihanG2K.jpg9.jpg" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Sesi Taklimat - Belajar postur Bent Over Row yang betul untuk membakar lemak belakang (atas)</td></tr>
</tbody></table>
<br />
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjN8i_8IC3_24azYvbopjED9rdEmFjVMe_3AMWC7HWFbDlhsaFlOk9ATJdWXnfKhF59uGobqKNr0G_qakB_NDD2NvsdLtCxYJSnZRUTfuvif9yFPWp38qo6PFpybTKPKKJ9amJQBbev2Wg/s1600/LatihanG2K.jpg10.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="191" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjN8i_8IC3_24azYvbopjED9rdEmFjVMe_3AMWC7HWFbDlhsaFlOk9ATJdWXnfKhF59uGobqKNr0G_qakB_NDD2NvsdLtCxYJSnZRUTfuvif9yFPWp38qo6PFpybTKPKKJ9amJQBbev2Wg/s320/LatihanG2K.jpg10.jpg" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Sesi Taklimat - Belajar Dip yang betul untuk mencantikkan lengan </td></tr>
</tbody></table>
<br />
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjqThyphenhyphenn059PThqkgJIPrDgLP4t_bNbsXR4oF2v0OwZRZ75GQ0srDOzpNsnfbhf9iRhZx7mJZsOskBJAf8DXPkr6OT6dGN1J9GKBeHdhZcY1iU7Rt5T9omSajSzEWUKOTInEV-UM0Pr1-pA/s1600/LatihanG2K.jpg11.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="220" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjqThyphenhyphenn059PThqkgJIPrDgLP4t_bNbsXR4oF2v0OwZRZ75GQ0srDOzpNsnfbhf9iRhZx7mJZsOskBJAf8DXPkr6OT6dGN1J9GKBeHdhZcY1iU7Rt5T9omSajSzEWUKOTInEV-UM0Pr1-pA/s320/LatihanG2K.jpg11.jpg" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Sesi Taklimat - Belajar Triceps Extension yang betul untuk mencantikkan lengan </td></tr>
</tbody></table>
<br />
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiJ6vygtmI6qmpqqFiS9jfFnSBkB_IL_5cwS-R715Mz8oh12y05VEAT-xfbuqL3NCOSubZBmJIdy9A54ABFb2waYuBNLF2P8Reljay0xTFKB4mGqkGSM-H-BpoPuWmPru_-s-AIqPHxRow/s1600/LatihanG2K.jpg12.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="177" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiJ6vygtmI6qmpqqFiS9jfFnSBkB_IL_5cwS-R715Mz8oh12y05VEAT-xfbuqL3NCOSubZBmJIdy9A54ABFb2waYuBNLF2P8Reljay0xTFKB4mGqkGSM-H-BpoPuWmPru_-s-AIqPHxRow/s320/LatihanG2K.jpg12.jpg" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Sesi Taklimat - Belajar Biceps Curls untuk mencantikkan lengan </td></tr>
</tbody></table>
<br /></div>
<div style="text-align: justify;">
Antara 3 peserta terbaik adalah<br />
<br />
1. Nurul Izzati -<br />
Berat Sebelum : 112 kg<br />
Berat Selepas : 107.2 kg<br />
Jumlah penurunan : 4.8 kg<br />
<br />
Pinggang / Pinggul sebelum : 106 / 135 cm<br />
Pinggang / Pinggul selepas : 106 / 135 cm<br />
Jumlah penurunan : Tiada<br />
<br />
<br />
2. Salbiah -<br />
Berat Sebelum : 69.1 kg<br />
Berat Selepas : 65.4 kg<br />
Jumlah penurunan : 3.7 kg<br />
<br />
Pinggang / Pinggul sebelum : 90/106 cm<br />
Pinggang / Pinggul selepas : 81/103 cm<br />
Jumlah penurunan : Pinggang - 9 cm / Pinggul - 3cm<br />
<br />
3. Aishah Ariffin -<br />
Berat Sebelum : 59.5 kg<br />
Berat Selepas : 56.8 kg<br />
Jumlah penurunan : 2.7 kg<br />
<br />
Pinggang / Pinggul sebelum : 83/103 cm<br />
Pinggang / Pinggul selepas : 69 / 97 cm<br />
Jumlah penurunan : Pinggang - 14 cm / Pinggul - 6cm<br />
<br />
So...Dalam masa terdekat ini Latihan G2K Putrajaya 2016 akan bermula. InsyaAllah pada bulan 3. Sesiapa nak kurus boleh daftar melalui whataps 019-2401729. Sila hantarkan butiran berikut :<br />
<br />
1. Nama Penuh :<br />
2. Umur :<br />
3. Jantina :<br />
4. Alamat :<br />
5. Email :<br />
6. Fb :<br />
<br />
<br />
Berikut adalah... cakap-cakap peserta :<br />
<br />
<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh9AoR8Elp0LHAjPgpAhbyTbMIP83AfG0obhi0Lf6JFV5104DSS0ibWNhqhy8XVQVzN8l8_D7yC1iy5QEOrjy5xn-26LUOIvG7vT0RewGr6QTxCwp_Uzz0nERCxnZyKB2sJeoY4XE8BGvI/s1600/Tentimoni_SeminarG2K2.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh9AoR8Elp0LHAjPgpAhbyTbMIP83AfG0obhi0Lf6JFV5104DSS0ibWNhqhy8XVQVzN8l8_D7yC1iy5QEOrjy5xn-26LUOIvG7vT0RewGr6QTxCwp_Uzz0nERCxnZyKB2sJeoY4XE8BGvI/s400/Tentimoni_SeminarG2K2.jpg" width="327" /></a></div>
<br />
<br />
<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgaLRL8-nzGFbdHpIDAd4yWIgwE0NzqtyMHKFv0SFzxYCrwJ1CMM0qHw7hyOtiO0WmjOqZ6twqY2b4hihDjzvPP-TUosC0oilwe1tuyjAGnOkZkUfD0kFhHjbA__Uyw_AGqINcKxyFaHGE/s1600/Tentimoni_SeminarG2K3.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="251" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgaLRL8-nzGFbdHpIDAd4yWIgwE0NzqtyMHKFv0SFzxYCrwJ1CMM0qHw7hyOtiO0WmjOqZ6twqY2b4hihDjzvPP-TUosC0oilwe1tuyjAGnOkZkUfD0kFhHjbA__Uyw_AGqINcKxyFaHGE/s320/Tentimoni_SeminarG2K3.jpg" width="320" /></a></div>
<br />
<br />
Sekian...<br />
<br />
<br />
<br />
<br />
<br />
<div>
<br /></div>
<br />
<br />
<br />
<br />
<br />
<br /></div>
sufianhttp://www.blogger.com/profile/12114539649500644920noreply@blogger.com0tag:blogger.com,1999:blog-5973444588848495865.post-79225224656826908872016-01-14T19:44:00.001-08:002016-01-14T19:45:18.762-08:00Log Kurus 14.1.2016<div style="text-align: justify;">
Hari-hari berlatih adalah sangat berkaitan antara satu dengan yang lain. Kalau nak diperibahasakan...tak ubah seperti aur dengan tebing, aur menumpang tebing untuk bekalan air, manakala tebing memerlukan aur untuk mengelak hakisan. Seperti selasa lalu (log Kurus 12.1.2016), ia menjadi penentu corak latihan pada hari ini (log Kurus 14.1.2016) bagi mencapai penurunan berat badan berkesan. </div>
<div style="text-align: justify;">
<br /></div>
Hari ini latihan saya adalah Rowing secara interval dengan 1 minit bekerja dan 20saat rehat. Jika log sebelumnya saya menggunakan treadmill, jadi rowing telah merehatkan otot di seluruh bahagian kaki. Tak lah penat sangat...<br />
<br />
<div class="separator" style="clear: both; text-align: center;">
<iframe allowfullscreen='allowfullscreen' webkitallowfullscreen='webkitallowfullscreen' mozallowfullscreen='mozallowfullscreen' width='320' height='266' src='https://www.blogger.com/video.g?token=AD6v5dzXzOoD3qQBmVpMfWkglowfCqCH1HqlMPTMSyH0R3lE0cL4EEDlxykT3c4TmE17Faho-JKuRtTWs5DhaizgXQ' class='b-hbp-video b-uploaded' frameborder='0'></iframe></div>
<br />
<div style="text-align: justify;">
<br /></div>
<div style="text-align: justify;">
Selepas selesai rowing...lebih kurang 5 minit berselang, saya mulakan aktiviti bebanan, log sebelumnya saya menfokus ke bahagian Bahu, tetapi kali ini saya beralih kepada dada dengan melakukan Chest Press, Dumbell Butterfly dan Cable Butterfly. Nak tahu apa kaedahnya, sila rujuk m/s 113(i), <a href="http://sportfitnhealth.blogspot.my/2015/01/senjata-untuk-kurus-telah-tiba.html">buku 30kg Dalam 80Hari</a>.</div>
<div style="text-align: justify;">
<br /></div>
<div style="text-align: justify;">
<br /></div>
<div class="separator" style="clear: both; text-align: center;">
<iframe allowfullscreen='allowfullscreen' webkitallowfullscreen='webkitallowfullscreen' mozallowfullscreen='mozallowfullscreen' width='320' height='266' src='https://www.blogger.com/video.g?token=AD6v5dw3JQWaVLhQFZPeaz6XbdtMQPjguPqGeIaBAJ5si-HFrU38uxFfLRXB3kbREDnnXb3YBm96hDS55DvPCzsbGQ' class='b-hbp-video b-uploaded' frameborder='0'></iframe></div>
<div style="text-align: justify;">
<br /></div>
<div style="text-align: justify;">
<br /></div>
<div style="text-align: justify;">
Mungkin ada yang bertanya, mengapa sibuk fokus bahu dan dada...? sedangkan lemak biasanya di lengan (triceps) dan belakang kat kawasan ketiak tu..Jawapannya ada dalam <a href="http://sportfitnhealth.blogspot.my/2015/01/senjata-untuk-kurus-telah-tiba.html">buku 30kg Dalam 80Hari</a> m/s 130 - Dari Fasa ke Fasa. </div>
<div style="text-align: justify;">
<br /></div>
<div style="text-align: justify;">
Ringkasnya...untuk mencantik dan membakar lemak di lengan dan belakang ia harus 'step by step'. Membina kekuatan bahu dan dada, akan memudahkan aktiviti Lat pull down (8) dan Triceps kick back (21). taklah bergetar, alingmen lari postur lari, daya tak daya dll. Sila rujuk <a href="http://sportfitnhealth.blogspot.my/2015/01/senjata-untuk-kurus-telah-tiba.html">buku 30kg Dalam 80Hari</a>. </div>
<div style="text-align: justify;">
<br /></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhKZx-V7Hkj_Mij9TbHCPTJM7E-O1R181E1RCEPD0DCn7gHRxik0BjGETlY3IkjCuKUgH6S24ltYoZvjoqytRPMOodkGtHwkfyGzZb1yxO7jkRZd4ejtXtyVibYkOmBGKSJ6g7ahglI_eQ/s1600/Presentation1.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="110" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhKZx-V7Hkj_Mij9TbHCPTJM7E-O1R181E1RCEPD0DCn7gHRxik0BjGETlY3IkjCuKUgH6S24ltYoZvjoqytRPMOodkGtHwkfyGzZb1yxO7jkRZd4ejtXtyVibYkOmBGKSJ6g7ahglI_eQ/s320/Presentation1.jpg" width="320" /></a></div>
<div style="text-align: justify;">
<br /></div>
<div style="text-align: justify;">
<br /></div>
<div style="text-align: justify;">
<br /></div>
Ok bye...bersambung log seterusnya.<br />
<br />
<br />sufianhttp://www.blogger.com/profile/12114539649500644920noreply@blogger.com0tag:blogger.com,1999:blog-5973444588848495865.post-90738816501729312292016-01-12T19:29:00.004-08:002016-01-12T19:29:52.186-08:00Log Kurus 12.1.2016 (Selasa) <span style="text-align: justify;">Last training hari tu..Rabu. So training hari ini bererti selepas 5 hari rehat. Nampaknya saya telah langar prinsip Reversibility. Oleh kerana itu tidaklah sesuai saya bercita-cita untuk menggandakan latihan secara mendadak melebihi Log Kurus 6.1.2016 yang lalu. Namun saya nak menggunakan jarak agar memberi tekanan kepada sistem kardiovaskular secara seragam. Jadi hari ini saya memilih berjogging dan rehat. </span><br />
<div style="text-align: justify;">
<br /></div>
<div style="text-align: justify;">
Berbanding log kurus 6.1.2016, kali ini saya memanjangkan jogging sehingga 1 pusingan tasik. Pada 5 minit pertama saya berjoging + regangan dinamik untuk mengawal degupan nadi. Pada minit 6 hingga akhirnya saya membuat <b>kombinasi teknik joging</b> antara penggunaan <b>tapak tengah</b> dan <b>tapak hadapan kaki</b> untuk mengagihkan tekanan. Al malkumlah..dulu-dulu main takraw, ada injury lama di tapak kaki. Jadi tak boleh lelama berjoging. Kena adjust sikit teknik.<br />
<br />
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhgsL1Z91TgYAPQ2sHC1D6_PBTLMFH31__VjoJbqYgiIVSiu-E7rdhJjuXabqvBQdiQmCfioVAtM3NWBrD9dJhMxOUr7BjrOhM-12egaNv0_WkPmbDBL4lvYj2akw2ouwoVrIOXW1qKwCg/s1600/PusinganTasek.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="200" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhgsL1Z91TgYAPQ2sHC1D6_PBTLMFH31__VjoJbqYgiIVSiu-E7rdhJjuXabqvBQdiQmCfioVAtM3NWBrD9dJhMxOUr7BjrOhM-12egaNv0_WkPmbDBL4lvYj2akw2ouwoVrIOXW1qKwCg/s200/PusinganTasek.jpg" width="175" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Satu stesyen diwujudkan bagi memanjangkan masa @ jarak berjoging berbanding <a href="http://sportfitnhealth.blogspot.my/p/blog-page_5.html">Log Kurus 6.1.2016</a>. </td></tr>
</tbody></table>
</div>
<div style="text-align: justify;">
Teknik tapak tengah bererti saya meletakkan keseluruhan tapak kaki di lantai secara serentak. Ini dapat mengurangkan kesakitan pada bahagian tapak kaki. Sementara teknik tapak hadapan pula bererti berjoging secara menjengket bagi melajukan langkahan. Jadi.. sambil tersenyum jer saya habiskan 8 pusingan (2 pusingan warming up dan 7 pusingan latihan). Justeru kepada mereka yang berlebihan berat badan dan ada sejarah Plantar Fasciitis joging dengan teknik ini ya!. </div>
<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="http://louettafootandankle.com/wp-content/uploads/2013/10/plantar-fasciitis3.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="112" src="http://louettafootandankle.com/wp-content/uploads/2013/10/plantar-fasciitis3.jpg" width="200" /></a></div>
<div class="separator" style="clear: both; text-align: center;">
<br /></div>
<br />
<div style="text-align: justify;">
Berdasarkan rekod saya Alhamdulillah, saya berjaya mencatatkan 138, 150, 156, 162, 168, 168 dan 168 BPM yang menunjukkan saya telah berjaya memasuki zon aerobik selama lebih 20 minit.Selepas sedikit regangan kaki, lebih kurang 5 minit..saya terus melakukan Abs Crunch sahaja... sebanyak 20-15-10 sahaja. Mengapa itu sahaja...nak kejar masa jap lagi ada meeting daa..Total masa yang saya gunakan hanyalah 35 minit mengandungi , Warm up 5 minit, Latihan 20 minit, Regangan 5minit dan Latihan bebanan 5minit</div>
<div style="text-align: justify;">
<br /></div>
<div class="separator" style="clear: both; text-align: center;">
<iframe allowfullscreen='allowfullscreen' webkitallowfullscreen='webkitallowfullscreen' mozallowfullscreen='mozallowfullscreen' width='320' height='266' src='https://www.blogger.com/video.g?token=AD6v5dwPkQ5MirRThKn30iZltoET6zt4kOhWqxUyfzoO3UiL_ZhuGFTgTWz340Vu4wY4H6YNKwEyLemvbmEPNizB2g' class='b-hbp-video b-uploaded' frameborder='0'></iframe></div>
<div class="separator" style="clear: both; text-align: center;">
<br /></div>
<div style="text-align: justify;">
Balik, macam biasa timbang... keputusan seperti yang dijangka. Frust? tak sangat... sebab tahu puncanya...punca paling ketara, training berterabur sebab sibuk dengan kerja..huhuhu.. kipidap. </div>
<div style="text-align: justify;">
Seperti yang dirancang, malam pun training jugak. Lepas jer mengajar Personal Training, saya pun mulalah training untuk diri sendiri...</div>
<div style="text-align: justify;">
<br /></div>
<div style="text-align: justify;">
Disebabkan pagi tadi dah buat kardio, pada sebelah malam saya lakukan aktiviti kardio (jogging) + bebanan (Shoulder). Tapi, joging malam ini tidaklah serius sangat sebab kaki sedikit penat kesan jog pagi tadi. Hanya berjoging pada kelajuan treadmill 7.0 MPH. Mengapa Shoulder? Mengapa tak yang Abs? atau lain2? itu akan saya jawab pada log kurus yang akan datang.</div>
<div style="text-align: justify;">
<br /></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi8HGqHBwHgKvzAQQqnJU3gbf1TfIbvA2pFofCTLYU5rttDFFCMMiD0obyXtqUMcEwXgiSikLkEvnEygpgTJtakHyHvic2HPJ9q_ZxshXyD5RQgCUX8vCoak6t7cIFcdi5laggYaw0gOvQ/s1600/Presentation1.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="241" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi8HGqHBwHgKvzAQQqnJU3gbf1TfIbvA2pFofCTLYU5rttDFFCMMiD0obyXtqUMcEwXgiSikLkEvnEygpgTJtakHyHvic2HPJ9q_ZxshXyD5RQgCUX8vCoak6t7cIFcdi5laggYaw0gOvQ/s320/Presentation1.jpg" width="320" /></a></div>
<div style="text-align: justify;">
<br /></div>
<div style="text-align: justify;">
<br /></div>
<div style="text-align: justify;">
Oleh kerana gym nak tutup jam 10 mlm. dan saya hanya ada 30 minit sahaja, jadi saya melakukan senaman dengan susunan berikut: </div>
<div style="text-align: justify;">
<br /></div>
<div style="text-align: justify;">
1. Jog - 5 min </div>
<div style="text-align: justify;">
2. Shoulder Press - 10kg - 20reps </div>
<div style="text-align: justify;">
3. Jog - 2 min</div>
<div style="text-align: justify;">
4. Shoulder Press - 15kg - 15reps</div>
<div style="text-align: justify;">
5. Jog - 2 min </div>
<div style="text-align: justify;">
6. Shoulder Press - 20kg - 10reps </div>
<div style="text-align: justify;">
7. Jog - 4 min</div>
<div style="text-align: justify;">
8. Lateral Raise - 7kg - 15reps x 4 </div>
<div style="text-align: justify;">
<br />
dan balik...</div>
<div style="text-align: justify;">
<br /></div>
<div style="text-align: justify;">
Bersambung...<br />
<br />
<br /></div>
<div style="text-align: justify;">
<br /></div>
<div style="text-align: justify;">
<br /></div>
<br />sufianhttp://www.blogger.com/profile/12114539649500644920noreply@blogger.com0tag:blogger.com,1999:blog-5973444588848495865.post-56576219472960246282016-01-12T16:20:00.000-08:002016-01-12T16:20:16.654-08:00Perkongsian 30kg Dalam 80Hari di CyberSecurity Malaysia<b style="background-color: white; font-family: Arial, sans-serif; font-size: 13.3333px; line-height: 20px; text-align: justify;"><span style="color: #0070c0; font-family: Tahoma, sans-serif; font-size: 12pt; line-height: 24px;">Assalamualaikum wrt & Salam Sejahtera,</span></b><br />
<div class="MsoNormal" style="background-color: white; font-family: Arial, sans-serif; font-size: 10pt; line-height: 20px; margin: 0cm 0cm 0.0001pt; text-align: justify;">
<br /></div>
<div class="MsoNormal" style="background-color: white; font-family: Arial, sans-serif; font-size: 10pt; line-height: 20px; margin: 0cm 0cm 0.0001pt; text-align: justify;">
<b><span style="color: #0070c0; font-family: Tahoma, sans-serif; font-size: 12pt; line-height: 24px;">Café ILMU @KMC (21<sup>st</sup> Session)<u></u><u></u></span></b></div>
<div class="MsoNormal" style="background-color: white; font-family: Arial, sans-serif; font-size: 10pt; line-height: 20px; margin: 0cm 0cm 0.0001pt; text-align: justify;">
<u></u><img align="left" alt="Cafe ILMU @KMC" class="CToWUd" height="121" hspace="12" src="https://mail.google.com/mail/u/1/?ui=2&ik=b7d04608cb&view=fimg&th=1512394888655070&attid=0.9&disp=emb&attbid=ANGjdJ8k3zxdN92ZEGpStcyTKM1STOkq5shRYcL-w60R4FUCXVxfYYPMv5US9KyG59qppT_tYa6db7k69S3Qa0KRHP0hjstmmAJW0aVkg6Kbi_tBpP-NCWHGK-OfNi8&sz=w256-h242&ats=1452643861575&rm=1512394888655070&zw&atsh=1" width="128" /><u></u><b><span style="color: #0070c0; font-family: Tahoma, sans-serif; font-size: 12pt; line-height: 24px;"><u></u><u></u></span></b></div>
<div class="MsoNormal" style="background-color: white; font-family: Arial, sans-serif; font-size: 10pt; line-height: 20px; margin: 0cm 0cm 0.0001pt; text-align: justify;">
<b><span style="color: #0070c0; font-family: Tahoma, sans-serif; font-size: 12pt; line-height: 24px;">Tarikh : 18<sup>th</sup> November 2015 (Rabu)<u></u><u></u></span></b></div>
<div class="MsoNormal" style="background-color: white; font-family: Arial, sans-serif; font-size: 10pt; line-height: 20px; margin: 0cm 0cm 0.0001pt; text-align: justify;">
<b><span style="color: #0070c0; font-family: Tahoma, sans-serif; font-size: 12pt; line-height: 24px;">Masa : 11.30 am<u></u><u></u></span></b></div>
<div class="MsoNormal" style="background-color: white; font-family: Arial, sans-serif; font-size: 10pt; line-height: 20px; margin: 0cm 0cm 0.0001pt; text-align: justify;">
<b><span style="color: #0070c0; font-family: Tahoma, sans-serif; font-size: 12pt; line-height: 24px;">Lokasi : Knowledge Management Centre (KMC)<u></u><u></u></span></b></div>
<div class="MsoNormal" style="background-color: white; font-family: Arial, sans-serif; font-size: 10pt; line-height: 20px; margin: 0cm 0cm 0.0001pt; text-align: justify;">
<b><span style="color: #0070c0; font-family: Tahoma, sans-serif; font-size: 12pt; line-height: 24px;">Sharer : Sufian Sulaiman <u></u><u></u></span></b></div>
<div class="MsoNormal" style="background-color: white; font-family: Arial, sans-serif; font-size: 10pt; line-height: 20px; margin: 0cm 0cm 0.0001pt; text-align: justify;">
<b><span style="color: #0070c0; font-family: Tahoma, sans-serif; font-size: 12pt; line-height: 24px;">Tajuk : 30 kg dalam 80 Hari<u></u><u></u></span></b></div>
<div class="MsoNormal" style="background-color: white; font-family: Arial, sans-serif; font-size: 10pt; line-height: 20px; margin: 0cm 0cm 0.0001pt; text-align: justify;">
<br /></div>
<div class="MsoNormal" style="background-color: white; font-family: Arial, sans-serif; font-size: 10pt; line-height: 20px; margin: 0cm 0cm 0.0001pt; text-align: justify;">
<b><span style="color: #0070c0; font-family: Tahoma, sans-serif; font-size: 12pt; line-height: 24px;"><img alt="CI 21_SUFIAN SULAIMAN.jpg" border="0" class="CToWUd a6T" height="540" src="https://mail.google.com/mail/u/1/?ui=2&ik=b7d04608cb&view=fimg&th=1512394888655070&attid=0.2&disp=emb&attbid=ANGjdJ-JrvamTbH6syaIBvnWO2j9o27My_hswDVwyCGhioJUAumC8A1bv-WcWHtYytiO4uK1Gooj2lDrC1_RP8BbG7aWrkFYtuVH4IubBiQg6ig5kgTDD0jIUTXdRK8&sz=w810-h1080&ats=1452643861575&rm=1512394888655070&zw&atsh=1" style="cursor: pointer; outline: 0px;" tabindex="0" width="405" /> <img alt="image[6].jpg" border="0" class="CToWUd a6T" height="316" src="https://mail.google.com/mail/u/1/?ui=2&ik=b7d04608cb&view=fimg&th=1512394888655070&attid=0.3&disp=emb&attbid=ANGjdJ_MMA1rDdQlSk9rohLgnUYwb9i15NnmKcpVPo5XxYoBSFP8RO8IcgtthlU9MicMH_TRF7RqL8qUvSvtZTacceu3FdbMOBzFH7SsEcD_NekOjnvZtQ22Dgo-NYM&sz=w642-h632&ats=1452643861575&rm=1512394888655070&zw&atsh=1" style="cursor: pointer; outline: 0px;" tabindex="0" width="321" /><u></u><u></u></span></b></div>
<div class="MsoNormal" style="background-color: white; font-family: Arial, sans-serif; font-size: 10pt; line-height: 20px; margin: 0cm 0cm 0.0001pt; text-align: justify;">
<b><span style="color: #0070c0; font-family: Tahoma, sans-serif; font-size: 12pt; line-height: 24px;"> <u></u><u></u></span></b></div>
<div class="MsoNormal" style="background-color: white; font-family: Arial, sans-serif; font-size: 10pt; line-height: 20px; margin: 0cm 0cm 0.0001pt; text-align: justify;">
<span lang="EN-GB" style="font-size: 12pt; line-height: 24px;">KMC ingin mengucapkan ribuan terima kasih kepada penulis Sufian Sulaiman kerana sudi melapangkan masa hadir ke sesi Cafe Ilmu @KMC minggu ini. Saudara Sufian merupakan seorang jurulatih kecergasan <i>(fitness trainer)</i> yang kini rancak mengendalikan program-program kecergasan untuk organisasi kerajaan dan juga syarikat swasta. Setakat ini saudara Sufian telah menghasilkan 3 buah buku yang bertajuk ‘Cergas Fizikal Solat Sempurna’, ‘Tips Sihat ke Tanah Suci’ dan yang terbaru dilancarkan pada tahun ini - ‘30kg dalam 80 Hari’.<u></u><u></u></span></div>
<div class="MsoNormal" style="background-color: white; font-family: Arial, sans-serif; font-size: 10pt; line-height: 20px; margin: 0cm 0cm 0.0001pt; text-align: justify;">
<br /></div>
<div class="MsoNormal" style="background-color: white; font-family: Arial, sans-serif; font-size: 10pt; line-height: 20px; margin: 0cm 0cm 0.0001pt; text-align: justify;">
<span lang="EN-GB" style="font-size: 12pt; line-height: 24px;">Jika diperhatikan, tidak ramai orang Islam yang bersenam di <i>gym </i>(gymnasium). Antara alasan yang diberikan ialah malu, segan orang nampak, batas pergaulan, dan juga kod etika pakaian di <i>gym</i> yang tidak sesuai dengan muslim. Pernah bertugas di beberapa <i>gym</i> yang terkenal, saudara Sufian turut merasa tidak selesa dengan suasana, pakaian dan tatacara di <i>gym </i>yang tidak mesra muslim. Atas dasar itu, saudara Sufian cuba membawa konsep ‘meng’Islam’kan sukan’ dan menyedarkan orang ramai bahawa senaman itu sangat penting dan dituntut dalam agama. Saudara Sufian memulakan langkah menggabungkan <i>fitness</i>, kesihatan dan agama dengan bekerjasama dengan JAKIM untuk menghasilkan buku ‘Cergas Fizikal Solat Sempurna’. Dalam Islam, kesihatan itu bersifat <i>total</i> dan menyeluruh dan salah satu cara untuk kekal sihat ialah melalui sukan. Dalam Islam, ada beberapa perkara yang perlu kita jaga – Akidah, Nyawa, Maruah dan Kerabat/Keturunan. Menjaga kesihatan itu juga satu AMANAH. Tubuh badan kita ini adalah pinjaman dari Allah swt, maka sewajarnya kita menjaga kesihatan badan kita. Kita tidak boleh dengan sengaja memudaratkan kesihatan kita.<u></u><u></u></span></div>
<div class="MsoNormal" style="background-color: white; font-family: Arial, sans-serif; font-size: 10pt; line-height: 20px; margin: 0cm 0cm 0.0001pt; text-align: justify;">
<br /></div>
<div class="MsoNormal" style="background-color: white; font-family: Arial, sans-serif; font-size: 10pt; line-height: 20px; margin: 0cm 0cm 0.0001pt; text-align: justify;">
<span lang="EN-GB" style="font-size: 12pt; line-height: 24px;">Selain menjaga kesihatan atas dasar amanah, kita perlu ingat bahawa Allah swt menjadikan manusia di atas muka bumi ini sebagai khalifah. Tanggungjawab kita adalah beribadah kepada Allah. Jika badan sihat dan cergas, sudah pastilah ibadah dapat dilakukan dengan selesa dan khusyuk. Perkara ini ditekankan oleh saudara Sufian dalam buku keduanya ‘Tips Sihat ke Tanah Suci’. Ibadah Haji merupakan ibadah yang bersifat total di mana kita diuji dari segi fizikal, mental dan spiritual. Bayangkan, suhu di Padang Arafah yang melebihi 40°C mendedahkan para jemaah haji kepada bahaya <i>heatstroke</i>. Ibadah tawaf juga menguji ketahanan fizikal kerana jemaah juga diasak-asak dalam lautan manusia. Untuk sesi Cafe Ilmu ini, saudara Sufian ingin berkongsi rahsia untuk kuruskan badan.<u></u><u></u></span></div>
<div class="MsoNormal" style="background-color: white; font-family: Arial, sans-serif; font-size: 10pt; line-height: 20px; margin: 0cm 0cm 0.0001pt; text-align: justify;">
<br /></div>
<div class="MsoNormal" style="background-color: white; font-family: Arial, sans-serif; font-size: 10pt; line-height: 20px; margin: 0cm 0cm 0.0001pt; text-align: justify;">
<span style="font-size: 12pt; line-height: 24px;"><img alt="CI 21_Audience 1.jpg" border="0" class="CToWUd a6T" height="452" src="https://mail.google.com/mail/u/1/?ui=2&ik=b7d04608cb&view=fimg&th=1512394888655070&attid=0.4&disp=emb&attbid=ANGjdJ_sBxuz3oW8uZfuogqFhLY0297KXPQSqMqc-uSfWbekmNBemwIQu87nIAYduPSTktjIw8MLzlG05xZWG_E540TGW_-TystQkqBOkcIWcwooV-e0y4zTkPmXYE8&sz=w1206-h904&ats=1452643861576&rm=1512394888655070&zw&atsh=1" style="cursor: pointer; outline: 0px;" tabindex="0" width="603" /></span><span lang="EN-GB" style="font-size: 12pt; line-height: 24px;"><u></u><u></u></span></div>
<div class="MsoNormal" style="background-color: white; font-family: Arial, sans-serif; font-size: 10pt; line-height: 20px; margin: 0cm 0cm 0.0001pt; text-align: justify;">
<br /></div>
<div class="MsoNormal" style="background-color: white; font-family: Arial, sans-serif; font-size: 10pt; line-height: 20px; margin: 0cm 0cm 0.0001pt; text-align: justify;">
<span lang="EN-GB" style="font-size: 12pt; line-height: 24px;">‘30kg Dalam 80 Hari’ merupakan pengalaman sebenar saudara Sufian dalam membantu seorang gadis (Farhana) yang mahu menurunkan berat badannya. Farhana merupakan seorang yang gemuk/obes dan mempunyai masalah darah tinggi (antaranya berpunca daripada makan suplemen untuk menguruskan badan). Farhana pernah ditahan di wad akibat sakit setelah cuba menguruskan badannya, termasuklah berdiet. Akhirnya Farhana menghubungi Kementerian Belia dan Sukan untuk mendapatkan bantuan dan dari situ Farhana diletakkan di bawah jagaan dan pemantauan saudara Sufian. Hasil teknik, kaedah, strategi dan tip yang diberikan, berat badan Farhana turun sebanyak 37kg dalam masa 72 hari (digenapkan menjadi 30 kg dalam 80 hari).<u></u><u></u></span></div>
<div class="MsoNormal" style="background-color: white; font-family: Arial, sans-serif; font-size: 10pt; line-height: 20px; margin: 0cm 0cm 0.0001pt; text-align: justify;">
<br /></div>
<div class="MsoNormal" style="background-color: white; font-family: Arial, sans-serif; font-size: 10pt; line-height: 20px; margin: 0cm 0cm 0.0001pt; text-align: justify;">
<b><i><span lang="EN-GB" style="font-size: 12pt; line-height: 24px;">Mengapa orang tidak bersenam?</span></i></b><span lang="EN-GB" style="font-size: 12pt; line-height: 24px;"> Sebab paling utama adalah MALAS dan KEKANGAN. Mengapa malas dan memberi banyak alasan (kekangan masa, komitmen, wang ringgit, penat). Semua ini hanya boleh diselesaikan dengan satu perkara sahaja –<i>Knowledge! </i>Orang ramai tidak bersenam kerana tiada ilmu tentang kesihatan dan kurangnya penguasaan kemahiran bersenam. Saudara Sufian memperkenalkan <i>FUN theory</i> kepada peserta di bawah pemantauannya. Jadikan senaman itu sesuatu yang menyeroronokkan. Kalau sesuatu perkara itu dilakukan secara paksa, ianya takkan menjadi.<u></u><u></u></span></div>
<div class="MsoNormal" style="background-color: white; font-family: Arial, sans-serif; font-size: 10pt; line-height: 20px; margin: 0cm 0cm 0.0001pt; text-align: justify;">
<br /></div>
<div class="MsoNormal" style="background-color: white; font-family: Arial, sans-serif; font-size: 10pt; line-height: 20px; margin: 0cm 0cm 0.0001pt; text-align: justify;">
<span lang="EN-GB" style="font-size: 12pt; line-height: 24px;">Untuk kurus, terdapat 2 cabang:<u></u><u></u></span></div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px; line-height: 19.2px; text-align: justify;">
<u></u><span lang="EN-GB" style="font-size: 12pt; line-height: 24px;">1.<span style="font-family: 'Times New Roman'; font-size: 7pt; font-stretch: normal; line-height: normal;"> </span></span><u></u><span lang="EN-GB" style="font-size: 12pt; line-height: 24px;">Kardiovaskular<u></u><u></u></span></div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px; line-height: 19.2px; text-align: justify;">
<u></u><span lang="EN-GB" style="font-size: 12pt; line-height: 24px;">2.<span style="font-family: 'Times New Roman'; font-size: 7pt; font-stretch: normal; line-height: normal;"> </span></span><u></u><span lang="EN-GB" style="font-size: 12pt; line-height: 24px;">Maskular (strength)<u></u><u></u></span></div>
<div class="MsoNormal" style="background-color: white; font-family: Arial, sans-serif; font-size: 10pt; line-height: 20px; margin: 0cm 0cm 0.0001pt; text-align: justify;">
<br /></div>
<div class="MsoNormal" style="background-color: white; font-family: Arial, sans-serif; font-size: 10pt; line-height: 20px; margin: 0cm 0cm 0.0001pt; text-align: justify;">
<span lang="EN-GB" style="font-size: 12pt; line-height: 24px;">Rata-rata, semua orang pasti inginkan badan yang sihat dan cergas. Kurus tu satu bonus. Tapi menjadi kurus bukanlah sesuatu yang mustahil untuk dicapai. Hanya ada 2 cara untuk menurunkan berat badan:<u></u><u></u></span></div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px; line-height: 19.2px; text-align: justify;">
<u></u><span lang="EN-GB" style="font-size: 12pt; line-height: 24px;">1.<span style="font-family: 'Times New Roman'; font-size: 7pt; font-stretch: normal; line-height: normal;"> </span></span><u></u><span lang="EN-GB" style="font-size: 12pt; line-height: 24px;">Mengawal pemakanan<u></u><u></u></span></div>
<div style="background-color: white; color: #222222; font-family: arial, sans-serif; font-size: 12.8px; line-height: 19.2px; text-align: justify;">
<u></u><span lang="EN-GB" style="font-size: 12pt; line-height: 24px;">2.<span style="font-family: 'Times New Roman'; font-size: 7pt; font-stretch: normal; line-height: normal;"> </span></span><u></u><span lang="EN-GB" style="font-size: 12pt; line-height: 24px;">Bersenam<u></u><u></u></span></div>
<div class="MsoNormal" style="background-color: white; font-family: Arial, sans-serif; font-size: 10pt; line-height: 20px; margin: 0cm 0cm 0.0001pt; text-align: justify;">
<br /></div>
<div class="MsoNormal" style="background-color: white; font-family: Arial, sans-serif; font-size: 10pt; line-height: 20px; margin: 0cm 0cm 0.0001pt; text-align: justify;">
<span lang="EN-GB" style="font-size: 12pt; line-height: 24px;">Melalui makanan, kita mengawal pengambilan kalori dan melalui senaman, kita menguatkan kardiovaskular. Senaman merupakan aktiviti kecergasan fizikal yang dilakukan secara berstruktur dan sistematik. Bersenam tidak semestinya di <i>gym</i>. Kita boleh jadikan alat-alat di rumah dan pejabat sebagai <i>‘exercise tools’</i>, contohnya meja dan kerusi. Terdapat beberapa trik dan tips yang dikongsikan oleh saudara Sufian. Bagi anda yang gemar berjogging, adakalanya terasa sangat malas untuk menghabiskan satu pusingan (tasik) kerana jaraknya terlalu jauh. Anda boleh memendekkan jarak ulang-alik tersebut (teknik repetition). Ambil jarak yang pendek dan lakukan jogging ulang-alik. Cara ini amat sesuai untuk anda yang membawa bersama anak-anak untuk bersenam. Di samping bersenam, kita sentiasa dekat dengan anak dan dapat memantau mereka. Jika di <i>gym</i> pula, jangan tumpukan aktiviti anda hanya pada satu alat sahaja (contohnya set target di treadmill mengikut kilometer atau kalori yang hendak dibakar). Ini akan menimbulkan kebosanan dan akhirnya anda jadi tidak seronok. Lakukan kombinasi aktiviti - basikal, treadmill, rowing, stepper. Tempoh rehat di antara aktiviti jangan melebihi 1 minit kerana anda perlu menjaga kadar denyutan jantung dan juga menjaga paras hormon. Inilah kesilapan yang sering dilakukan bagi mereka yang tiada ilmu pengetahuan dalam bersenam. Masa rehat yang diambil agak panjang, untuk ke tandas dan minum air. Kesilapan lain termasuklah meminum minuman isotonik dengan banyak atas alasan untuk menambah tenaga. Minuman isotonik sebenarnya mengandungi kandungan gula yang tinggi.<u></u><u></u></span></div>
<div class="MsoNormal" style="background-color: white; font-family: Arial, sans-serif; font-size: 10pt; line-height: 20px; margin: 0cm 0cm 0.0001pt; text-align: justify;">
<br /></div>
<div class="MsoNormal" style="background-color: white; font-family: Arial, sans-serif; font-size: 10pt; line-height: 20px; margin: 0cm 0cm 0.0001pt; text-align: justify;">
<span lang="EN-GB" style="font-size: 12pt; line-height: 24px;">Untuk kurus, perbanyakkan “<i>cross-fit training</i>” antara aktiviti kardiovaskular dan latihan bebanan (muscular endurance). Sebagai contoh, jogging untuk beberapa minit dan kemudian buat <i>jump jack</i>. Gerakan seperti ini membantu anda membina otot kaki dan pada masa yang sama untuk kesihatan jantung. Contoh lain “<i>cross-fit training</i>” adalah naik turun tangga dan kemudian disusuli dengan ‘<i>crunch</i>’ atau ‘<i>sit up’</i>.<u></u><u></u></span></div>
<div class="MsoNormal" style="background-color: white; font-family: Arial, sans-serif; font-size: 10pt; line-height: 20px; margin: 0cm 0cm 0.0001pt; text-align: justify;">
<br /></div>
<div class="MsoNormal" style="background-color: white; font-family: Arial, sans-serif; font-size: 10pt; line-height: 20px; margin: 0cm 0cm 0.0001pt; text-align: justify;">
<span lang="EN-GB" style="font-size: 12pt; line-height: 24px;">Ada juga yang bersenam untuk kurus tetapi masih tidak turun berat badan. Mengapa? Jawapannya : Makanan, Tidur dan <i>Diminishing Time</i> (Masa Luput). Dari segi pemakanan, sebenarnya tidak perlu diet setiap hari. Ada hari-harinya anda boleh makan seperti biasa. Menguruskan badan melibatkan pembakaran lemak atau disebut juga sebagai pembakaran/penggunaan tenaga. Untuk mempercepatkan penggunaan tenaga, anda perlu mengawal karbohidrat, mengambil vitamin B & C, dan mengambil mineral zink dan besi (iron). Bahan-bahan ini larut dalam air dan mempercepatkan lagi pengeluaran lemak dan karbohidrat sebagai tenaga. Akhir sekali, sebelum berlatih, makanlah buah dahulu. Nak tahu lebih lanjut, anda perlu membaca buku ini.<u></u><u></u></span></div>
<div class="MsoNormal" style="background-color: white; font-family: Arial, sans-serif; font-size: 10pt; line-height: 20px; margin: 0cm 0cm 0.0001pt; text-align: justify;">
<br /></div>
<div class="MsoNormal" style="background-color: white; font-family: Arial, sans-serif; font-size: 10pt; line-height: 20px; margin: 0cm 0cm 0.0001pt; text-align: justify;">
<span lang="EN-GB" style="font-size: 12pt; line-height: 24px;">Nak kurus bukannya kerja mudah! Namun dengan bantuan ‘30kg Dalam 80 Hari’ ini segalanya menjadi mudah kerana anda diajar<i>secara 'step by step', 'procedure by procedure'</i> oleh pakar kecergasan. Membacanya umpama anda mempunyai <i>fitness trainer</i>peribadi. Dengan kos yang sangat minimum, sesiapa sahaja boleh melakukannya asalkan tiada perkataan ‘putus asa’ dalam kamus kehidupan. Anda pasti berasa berbaloi tatkala melihat hasilnya nanti. Jom kurus dan sihat! Kepada yang ingin menghubungi saudara Sufian untuk membaca tips kurus dan sebarang pertanyaan mengenai program kesihatan yang beliau kendalikan, kami sertakan butiran seperti di bawah:<u></u><u></u></span></div>
<div class="MsoNormal" style="background-color: white; font-family: Arial, sans-serif; font-size: 10pt; line-height: 20px; margin: 0cm 0cm 0.0001pt; text-align: justify;">
<br /></div>
<div class="MsoNormal" style="background-color: white; font-family: Arial, sans-serif; font-size: 10pt; line-height: 20px; margin: 0cm 0cm 0.0001pt; text-align: justify;">
<span lang="EN-GB" style="font-size: 12pt; line-height: 24px;">FB: gemuk2kurus<u></u><u></u></span></div>
<div class="MsoNormal" style="background-color: white; font-family: Arial, sans-serif; font-size: 10pt; line-height: 20px; margin: 0cm 0cm 0.0001pt; text-align: justify;">
<span lang="EN-GB" style="font-size: 12pt; line-height: 24px;">FB: sufiansulaiman<u></u><u></u></span></div>
<div class="MsoNormal" style="background-color: white; font-family: Arial, sans-serif; font-size: 10pt; line-height: 20px; margin: 0cm 0cm 0.0001pt; text-align: justify;">
<span lang="EN-GB" style="font-size: 12pt; line-height: 24px;">Email: <a href="mailto:pyancopy@gmail.com" style="color: #1155cc;" target="_blank">pyancopy@gmail.com</a><u></u><u></u></span></div>
<div class="MsoNormal" style="background-color: white; font-family: Arial, sans-serif; font-size: 10pt; line-height: 20px; margin: 0cm 0cm 0.0001pt; text-align: justify;">
<span lang="EN-GB" style="font-size: 12pt; line-height: 24px;">Blog: <a href="http://sportfitnhealth.blogspot.com/" style="color: #1155cc;" target="_blank">sportfitnhealth.blogspot.com</a><u></u><u></u></span></div>
<div class="MsoNormal" style="background-color: white; font-family: Arial, sans-serif; font-size: 10pt; line-height: 20px; margin: 0cm 0cm 0.0001pt; text-align: justify;">
<span lang="EN-GB" style="font-size: 12pt; line-height: 24px;">IG: AnaSufi<u></u><u></u></span></div>
<div class="MsoNormal" style="background-color: white; font-family: Arial, sans-serif; font-size: 10pt; line-height: 20px; margin: 0cm 0cm 0.0001pt; text-align: justify;">
<br /></div>
<div class="MsoNormal" style="background-color: white; font-family: Arial, sans-serif; font-size: 10pt; line-height: 20px; margin: 0cm 0cm 0.0001pt; text-align: justify;">
<span lang="EN-GB" style="font-size: 12pt; line-height: 24px;">Terima kasih saudara Sufian dan juga ucapan terima kasih kepada semua yang sudi hadir. Sehingga bertemu lagi di dalam Café ILMU akan datang, jaga diri dan hiasi peribadi. </span><span lang="EN-GB" style="font-family: Wingdings; font-size: 12pt; line-height: 24px;">J<u></u><u></u></span></div>
<div class="MsoNormal" style="background-color: white; font-family: Arial, sans-serif; font-size: 10pt; line-height: 20px; margin: 0cm 0cm 0.0001pt; text-align: justify;">
<br /></div>
<div class="MsoNormal" style="background-color: white; font-family: Arial, sans-serif; font-size: 10pt; line-height: 20px; margin: 0cm 0cm 0.0001pt; text-align: justify;">
<span style="font-family: Wingdings; font-size: 12pt; line-height: 24px;"><img alt="CI 21_Audience 2.jpg" border="0" class="CToWUd a6T" height="452" src="https://mail.google.com/mail/u/1/?ui=2&ik=b7d04608cb&view=fimg&th=1512394888655070&attid=0.5&disp=emb&attbid=ANGjdJ-TqlhQNl47AfgxrzfZ55giPYTfKQPjqXcyzc0vIq02tpuBDC3OTEGdTdHlC8CuzttzMLGJ4oxaApWXEmab1eXss83gcyI3TKUxOCgxKaUNmEHZkLwDVZSRBRY&sz=w1206-h904&ats=1452643861589&rm=1512394888655070&zw&atsh=1" style="cursor: pointer; outline: 0px;" tabindex="0" width="603" /></span><span lang="EN-GB" style="font-family: Wingdings; font-size: 12pt; line-height: 24px;"><u></u><u></u></span></div>
<div class="MsoNormal" style="background-color: white; font-family: Arial, sans-serif; font-size: 10pt; line-height: 20px; margin: 0cm 0cm 0.0001pt; text-align: justify;">
<span style="font-family: Wingdings; font-size: 12pt; line-height: 24px;"><img alt="CI 21_Audience.jpg" border="0" class="CToWUd a6T" height="452" src="https://mail.google.com/mail/u/1/?ui=2&ik=b7d04608cb&view=fimg&th=1512394888655070&attid=0.6&disp=emb&attbid=ANGjdJ97BS0QbV5uFAOLQOj6we9U7HOh6imw8HiYaWR_Gd0RfY5ATAlwPI4PHI1GAAhDdGvFHK7Y3ocSMBtpX7fD-TC1gkYOxP_r33gsYOdFFOR9qO9TsIO6omIjLbw&sz=w1206-h904&ats=1452643861589&rm=1512394888655070&zw&atsh=1" style="cursor: pointer; outline: 0px;" tabindex="0" width="603" /></span><span lang="EN-GB" style="font-family: Wingdings; font-size: 12pt; line-height: 24px;"><u></u><u></u></span></div>
<div class="MsoNormal" style="background-color: white; font-family: Arial, sans-serif; font-size: 10pt; line-height: 20px; margin: 0cm 0cm 0.0001pt; text-align: justify;">
<span lang="EN-GB" style="font-size: 12pt; line-height: 24px;"> </span><span style="font-family: Wingdings; font-size: 12pt; line-height: 24px;"><img alt="CI 21_Sufian w Alif.jpg" border="0" class="CToWUd a6T" height="452" src="https://mail.google.com/mail/u/1/?ui=2&ik=b7d04608cb&view=fimg&th=1512394888655070&attid=0.7&disp=emb&attbid=ANGjdJ_upZaPsRrC0B9jqTjdK31ubLKcMkO8puEoPIjq4miXqcMdnIqgsTn2zKoBsChQKiut5FuGN_QsTef4B8j3qoVP4VP0VOc0GeAhOqcRZNkA-S1JHe554NCW6jo&sz=w1206-h904&ats=1452643861590&rm=1512394888655070&zw&atsh=1" style="cursor: pointer; outline: 0px;" tabindex="0" width="603" /></span></div>
sufianhttp://www.blogger.com/profile/12114539649500644920noreply@blogger.com0tag:blogger.com,1999:blog-5973444588848495865.post-12087144135935119492016-01-06T18:18:00.000-08:002016-01-06T18:19:06.598-08:00Log 7.1.2016 (Khamis) <div style="text-align: justify;">
Semalam sudah bersenam. Hari ini cuti...sebab badan especially bahagian pinggang (abdomen dan belakang) agak tegang kesan dari Good Morning, Plank dan Crunches. Walaupun cuti sebenarnya tidak, kerana hari ni adalah hari penting menjaga pemakanan. Cara saya menjaga pemakanan mudah jer...Selalu dah saya sebut dalam mana2 training / seminar bahawa untuk kurus pemakanan kita perlu sederhana, seimbang dan pelbagai. Dan perkara paling penting dalam soal pemakanan untuk kurus ialah jaga sumber makanan (khasiat) dan jaga cara penyediaannya (cara masak). So.. walaupun tadinya dah ready nak pergi makan roti canai tapi akhirnya saya makan ini jer....</div>
<div style="text-align: justify;">
<br /></div>
<div style="text-align: justify;">
Segenggam almond, green pumpkin seed dan air lemon segelas. Bagi saya waktu paling penting menjaga pemakanan adalah pagi dan malam. tengahari so so jer...ingat nak bedal kambing lar...tengahari ni..hahaha..</div>
<div style="text-align: justify;">
<br /></div>
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj1hCd2okVUc2oivkgSgem0KV1gMNDXP9JOtHhtboHYjmRxI6yJ0eExKJp1pER22xtfTZ8wnKnBJgCKDdx7qb64bE_q4tgrcnaqLTK2JVk5ijLWxUVgL1VEBNSvwjNoXSUqapeZzZEP95c/s1600/IMG20160107094749.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj1hCd2okVUc2oivkgSgem0KV1gMNDXP9JOtHhtboHYjmRxI6yJ0eExKJp1pER22xtfTZ8wnKnBJgCKDdx7qb64bE_q4tgrcnaqLTK2JVk5ijLWxUVgL1VEBNSvwjNoXSUqapeZzZEP95c/s320/IMG20160107094749.jpg" width="240" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Almond dan pumpkin seed banyak mengandungi calcium, magnesium, iron dan Vitamin B</td></tr>
</tbody></table>
<br />
<div>
Bersambung...</div>
<div>
<br /></div>
<div>
Nak faham lanjut beli buku <a href="http://sportfitnhealth.blogspot.my/2015/01/senjata-untuk-kurus-telah-tiba.html">30kg Dalam 80Hari</a></div>
<div>
<br />
<br />
<br />
<br /></div>
sufianhttp://www.blogger.com/profile/12114539649500644920noreply@blogger.com0tag:blogger.com,1999:blog-5973444588848495865.post-31809162970921759092015-06-16T17:57:00.002-07:002015-06-16T17:59:21.786-07:00TIPS KURUS CEPAT RAMADHAN<span style="font-family: Arial, Helvetica, sans-serif;">Sebelum berbicara soal kurus... lebih patut saya menjelaskan kedudukan puasa terlebih dahulu agar tidak disalah tafsir...</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span>
<span style="font-family: Arial, Helvetica, sans-serif;">Puasa ini untuk apa ??? Kalau ikut istilah syarak yang saya belajar.. Puasa adalah menahan diri dari lapar dan dahaga dan perkara-perkara yang membatalkan puasa dari terbit fajar hingga terbenam matahari (berbuka)..</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span>
<span style="font-family: Arial, Helvetica, sans-serif;">Puasa pula menurut </span><span style="font-family: Arial, Helvetica, sans-serif;">I</span><span style="font-family: Arial, Helvetica, sans-serif;">mam as-syafie pula terbahagi kepada beberapa peringkat...</span><br />
<br />
<ul>
<li><span style="font-family: Arial, Helvetica, sans-serif;">Peringkat 1 >>> puasa sekadar menahan lapar dan dahaga. </span></li>
<li><span style="font-family: Arial, Helvetica, sans-serif;">Peringkat ke2 >>> menahan lapar dan dahaga </span><span style="font-family: Arial, Helvetica, sans-serif;">+ menjaga perkara-perkara yang boleh membatalkan dan mengurangkan pahala puasa </span></li>
<li><span style="font-family: Arial, Helvetica, sans-serif;">Peringkat ke-3>>> melakukan kedua2 perkara diatas </span><span style="font-family: Arial, Helvetica, sans-serif;">+ MENJAGA HATI. </span></li>
</ul>
<br />
<span style="font-family: Arial, Helvetica, sans-serif;">Berdasarkan peringkat-peringkat diatas... saya tertarik kepada peringkat ketiga yang selari dengan dalil diwajibkan puasa iaitu diakhir ayatnya Allah berfirman maksudnya...<b>mudah-mudahan kamu bertaqwa</b>...</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span>
<span style="font-family: Arial, Helvetica, sans-serif;">=====================================================================</span><br />
<br />
<div style="text-align: center;">
<span style="background-color: white; color: #333333; font-family: 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 13px; line-height: 18px;">يَا أَيُّهَا الَّذِينَ آمَنُوا كُتِبَ عَلَيْكُمُ الصِّيَامُ كَمَا كُتِبَ عَلَى الَّذِينَ مِنْ قَبْلِكُمْ لَعَلَّكُمْ تَتَّقُونَ</span></div>
<div style="text-align: center;">
<span style="color: #333333; font-family: 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 13px; line-height: 18px;"><br /></span></div>
<span style="background-color: white; color: #333333; font-family: 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 13px; line-height: 18px;"></span><br />
<div style="text-align: center;">
<span style="background-color: white; color: #333333; font-family: 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 13px; line-height: 18px;">“Hai orang2 yang beriman, diwajibkan bagimu berpuasa, sebagaimana telah diwajibkan pada orang2 sebelum kamu. Mudah2an kamu bertakwa” (Al -Baqarah:183)</span></div>
<span style="background-color: white; color: #333333; font-family: 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 13px; line-height: 18px;">
</span><br />
<div style="text-align: center;">
<span style="background-color: white; color: #333333; font-family: 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 13px; line-height: 18px;">========================================================================</span></div>
<div style="text-align: center;">
<span style="background-color: white; color: #333333; font-family: 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 13px; line-height: 18px;"><br /></span></div>
<span style="font-family: Arial, Helvetica, sans-serif;">Apa itu taqwa...kata Umur al-Khatab...seumpama berjalan diatas duri-duri...bagaimanakah reaksi kita bila berjalan diatas duri?</span><span style="font-family: Arial, Helvetica, sans-serif;">Tentulah berhati-hati...kalau tidak naya tercucuk duri...</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span>
<span style="font-family: Arial, Helvetica, sans-serif;">Maka dalam konteks menggunakan PUASA RAMADAN sebagai medan untuk kurus maka anda HARUS BERHATI-HATI TERUTAMA SOAL NIAT!!! </span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span>
<span style="font-family: Arial, Helvetica, sans-serif;">Sebagai seorang jurulatih...saya selalu berniat untuk mempotrey bahawa syariat puasa tidak pernah menghalang usaha menjaga kesihatan malah amat membantu. Maka saya bersenam di bulan ramadan untuk menzahirkan bahawa Islam itu RELEVEN. Semoga Allah memandang titis-titis peluh ini sebagai kerja jihad amal ma'ruf nahi mungkar...(maaf terpaksa menulis begini..bukan untuk tujuan riak tetapi untuk kefahaman)</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span>
<span style="font-family: Arial, Helvetica, sans-serif;">Selesai...</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span>
<span style="font-family: Arial, Helvetica, sans-serif;">Sekarang barulah kita mula berbicara tentang Tips Kurus Cepat Ramadan. Untuk pengetahuan anda Ramadan kali ini, bermula 1 Ramadan 1436H atau bersamaan 18 Jun 2015 saya akan menguji <b>modul latihan saya. </b>Nama spesifiknya..belum ada idea lagi...huhuh.</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span>
<span style="font-family: Arial, Helvetica, sans-serif;">Modul ini adalah gabungan<b> makanan sunnah + senaman ringkas.</b> Ia adalah modul bagi mencapai penurunan berat badan sekitar <b>12-20kg dalam masa 30hari</b>...</span><span style="font-family: Arial, Helvetica, sans-serif;">Segala rahsianya akan saya kongsikan kepada anda dalam bentuk buku atau e-book nanti. </span><span style="font-family: Arial, Helvetica, sans-serif;">Cuma disini..saya sharekan apa yang terpenting untuk kurus cepat Ramadan...</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span>
<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span><br />
<div style="text-align: center;">
============================================</div>
<div style="text-align: center;">
<b>Belilah buku 30kg Dalam 80Hari sekarang. </b></div>
<div style="text-align: center;">
<b>Klik sini untuk membeli >>></b><b> <a href="http://mall.karangkraf.com/webshaper/store/viewProd.asp?pkProductItem=4123">Buku 30kg Dalam 80Hari</a></b></div>
<b></b><br />
<div style="text-align: center;">
<b></b>@<br />
<b></b></div>
<div style="text-align: center;">
<b>atau dapatkan di kedai buku POPULAR seluruh Malaysia</b></div>
<div style="text-align: center;">
<b>Nak info lanjut </b></div>
<div style="text-align: center;">
<b>klik sini>>><a href="http://sportfitnhealth.blogspot.com/2015/01/senjata-untuk-kurus-telah-tiba.html">Info lanjut buku 30kg Dalam 80Hari</a></b></div>
<div style="text-align: center;">
<b>=============================================</b></div>
<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span>
<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span>
<span style="font-family: Arial, Helvetica, sans-serif;">Ketika sahur...</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span>
<br />
<span style="font-family: Arial, Helvetica, sans-serif;">1. Wajib dengan Kurma </span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span>
<span style="font-family: Arial, Helvetica, sans-serif;">....kerana didalamnya tinggi serat, vitamin, mineral. </span><span style="font-family: Arial, Helvetica, sans-serif;">Ambil mengikut sunnah..kunyah sehingga hancur dimulut baru telan. </span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span>
<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span>
<span style="font-family: Arial, Helvetica, sans-serif;">.... Kurma tinggi vitamin A,C, B kompleks, Thiamin (B1), Riboflavin (B2), Niasin (B3) Folate (B9). </span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span>
<span style="font-family: Arial, Helvetica, sans-serif;">....Kurma tinggi mineral seperti </span><span style="background-color: white; font-family: Arial, Helvetica, sans-serif; line-height: 16px;">kalium, kalsium, zat besi, fosfor, selenium, magnesium, natrium, cobalt, dan zink.</span><br />
<span style="background-color: white; font-family: Arial, Helvetica, sans-serif; line-height: 16px;"><br /></span>
<span style="background-color: white; font-family: Arial, Helvetica, sans-serif; line-height: 16px;"><br /></span>
<br />
<div>
<span style="font-family: Arial, Helvetica, sans-serif;">2. Ambil roti atau kumpulan karbo yang lain </span></div>
<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span>
<span style="font-family: Arial, Helvetica, sans-serif;">......Kerana karbo sumber tenaga utama...tak bolehlah tak makan...kena makan sebab sebelah petang kita nak bersenam...</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span>
<span style="font-family: Arial, Helvetica, sans-serif;">Ambil dalam jumlah yang sederhana (suku pinggan) </span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span>
<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span>
<span style="font-family: Arial, Helvetica, sans-serif;">3. Makan sayur kukus atau rebus </span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span>
<span style="font-family: Arial, Helvetica, sans-serif;">....kerana kukus dan rebus boleh mengelak kehilangan vitamin ketika dimasak. No no no..please jangan goreng!!!</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span>
<span style="font-family: Arial, Helvetica, sans-serif;">Ambil brokoli, kobis bunga, carot, cili benggala, bayam (dimakan sekali atau bergilir-gilir mengikut hari). sukatan, separuh pinggan</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span>
<span style="font-family: Arial, Helvetica, sans-serif;">Anda boleh buat sup, tomyam dll..tapi awas jangan atau kurangkan penggunaan garam, gula dan perasa.</span><br />
<br />
<br />
<span style="font-family: Arial, Helvetica, sans-serif;">4. Makan buah </span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span>
<span style="font-family: Arial, Helvetica, sans-serif;">.... buah ada vitamin. Pilih buah yang tidak terlalu manis dan nak ke masam sikit...anda boleh rasa saat buah mencecah lidah....contoh buah yang manis...buah-buah tempatan kita..</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span>
<span style="font-family: Arial, Helvetica, sans-serif;">Ambil pisang montel, epal hijau, kiwi, apricot (basah..bukan kering), limau gadang (grape fruit), Oren. </span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span>
<span style="font-family: Arial, Helvetica, sans-serif;">5. Ambil protien dari </span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span>
<span style="font-family: Arial, Helvetica, sans-serif;">...susu kambing (paling baik) atau tempe atau ikan bakar, ikan masak singgang</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span>
<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span>
<span style="font-family: Arial, Helvetica, sans-serif;">Sekian.... SELAMAT BERPUASA...</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span>
<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span>
<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span>
<br />
<br />
<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span>
<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span>
<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span>
<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span>
<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span>
<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span>
<br />
<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span>
<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span>
<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span>
<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span>
<span style="font-family: Arial, Helvetica, sans-serif;"> </span><br />
<br />sufianhttp://www.blogger.com/profile/12114539649500644920noreply@blogger.com0tag:blogger.com,1999:blog-5973444588848495865.post-16562596661231745852015-05-21T18:20:00.001-07:002015-05-27T16:03:56.656-07:00TEKNIK KURUS G2K : 'UPPER & LOWER BODY EXERCISE' Soalan di mukasurat 102 buku 30kg dalam 80hari ini sengaja saya ajukan untuk menguji kefahaman anda...juga menilai anda membaca sepintas lalu atau secara fokus...<br />
<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiugOmSa6B4LvbY0NowKmqQDDOGK16iBgS7OqoCs6JiN5D0A_KdnymQiYJ5VPbbH-9aNKTPP0F-jHDmTnFUBP0kmoxriiC3cmYjbh1dWKWYFITtVijh1Ihd9W9C6gXntYDBcnn7CTHDszo/s1600/SoalanMS107.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="246" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiugOmSa6B4LvbY0NowKmqQDDOGK16iBgS7OqoCs6JiN5D0A_KdnymQiYJ5VPbbH-9aNKTPP0F-jHDmTnFUBP0kmoxriiC3cmYjbh1dWKWYFITtVijh1Ihd9W9C6gXntYDBcnn7CTHDszo/s320/SoalanMS107.jpg" width="320" /></a></div>
<div class="separator" style="clear: both; text-align: left;">
Jawapannya..BOLEH!! Hurainannya...</div>
<div class="separator" style="clear: both; text-align: left;">
<span style="text-align: center;"><br /></span></div>
<div class="separator" style="clear: both; text-align: left;">
<span style="text-align: center;">Teknik Upper and Lower body ini BOLEH dilakukan dengan 2 cara... </span></div>
<div class="separator" style="clear: both; text-align: left;">
<span style="text-align: center;"></span></div>
<a name='more'></a><br />
<br />
<div class="separator" style="clear: both; text-align: left;">
<span style="text-align: center;"><b><u>Cara pertama ialah </u></b></span></div>
<div class="separator" style="clear: both; text-align: left;">
<span style="text-align: center;"><br /></span></div>
<div class="separator" style="clear: both; text-align: left;">
<span style="text-align: center;">Selesaikan...<b>SATU BAHAGIAN ATAS BADAN DAHULU DENGAN BEBERAPA SET</b> barulah melakukan bahagian <b>BAWAH BADAN DENGAN BEBERAPA SET</b>.. Cara ini dikenali sebagai <b>STRAIGHT SET...</b></span></div>
<div class="separator" style="clear: both; text-align: left;">
<span style="text-align: center;"><br /></span></div>
<div class="separator" style="clear: both; text-align: left;">
<span style="text-align: center;"><b>Contohnya...</b></span></div>
<div class="separator" style="clear: both; text-align: left;">
<span style="text-align: center;"><br /></span></div>
<div class="separator" style="clear: both; text-align: left;">
<span style="text-align: center;">Tricep Extension dengan 20-20-20 kemudian REHAT DALAM MASA 1-2 MINIT...dan lakukan Hip Hyper Extension dengan 20-20-20 </span></div>
<div class="separator" style="clear: both; text-align: left;">
<span style="text-align: center;"><br /></span></div>
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjzXahfoJqgho_mNKuWoJfegcmBNuLC4P0nxo1LQ9kl-xG0pnvl2t-R8ZB3jc6y8goxr-qUnnMKBoqnmz2KAUvZ3XOFbdWNRRTvcbSdxwKBcs3B4I2ExubencT_pq9wi-4HW9vFVuJ0oPs/s1600/SoalanMS107_2.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="246" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjzXahfoJqgho_mNKuWoJfegcmBNuLC4P0nxo1LQ9kl-xG0pnvl2t-R8ZB3jc6y8goxr-qUnnMKBoqnmz2KAUvZ3XOFbdWNRRTvcbSdxwKBcs3B4I2ExubencT_pq9wi-4HW9vFVuJ0oPs/s320/SoalanMS107_2.jpg" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Foto 2 : Atas - Triceps Extension. Bawah - Hip Hyper Extension</td></tr>
</tbody></table>
<div class="separator" style="clear: both; text-align: left;">
<br /></div>
<div class="separator" style="clear: both; text-align: left;">
<span style="text-align: center;"><b><u>Cara kedua pula:</u></b></span></div>
<div class="separator" style="clear: both; text-align: left;">
<br /></div>
<div class="separator" style="clear: both; text-align: left;">
Sabau...bak kata orang MELAKA...</div>
<div class="separator" style="clear: both; text-align: left;">
<br /></div>
<div class="separator" style="clear: both; text-align: left;">
<span style="text-align: center;">Sila <b>PM di fb gemuk2kurus</b> <b>FOTO SELFIE ANDA BERSAMA BUKU</b> <b>SERTA KOMEN POSITIF</b>...</span></div>
<div class="separator" style="clear: both; text-align: left;">
<span style="text-align: center;"><b>JUGA SERTAKAN SEKALI EMAIL, NAMA PENUH UNTUK SAYA REKOD DAN HANTAR SAMBUNGAN NOTA INI... </b></span></div>
<div class="separator" style="clear: both; text-align: left;">
<span style="text-align: center;"><b><br /></b></span></div>
<div class="separator" style="clear: both; text-align: left;">
+++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++</div>
<div class="separator" style="clear: both;">
<span style="text-align: center;">MAAF NOTA INI <b>EKSKLUSIF</b> UNTUK <b>PEMBELI BUKU 30KG DALAM 80HARI SAHAJA</b></span></div>
<div class="separator" style="clear: both;">
<span style="text-align: center;">tak aciklah...diorang bayar awak...?</span></div>
<div class="separator" style="clear: both;">
<span style="text-align: center;">+++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++</span></div>
<div class="separator" style="clear: both;">
<span style="text-align: center;"><br /></span></div>
<div class="separator" style="clear: both;">
<span style="text-align: center;">Tak adillah kepada pembeli budiman saya..yang sanggup tak makan berhari-hari untuk kumpul duit beli buku 30kg Dalam 80hari... itu belum kira diorang menabung... :)</span></div>
<div class="separator" style="clear: both;">
<span style="text-align: center;"><br /></span></div>
<div class="separator" style="clear: both;">
<span style="text-align: center;">BELI TAU KALAU NAK NOTA NI...</span></div>
<div class="separator" style="clear: both;">
<span style="text-align: center;">Nak beli buku klik sini>>></span></div>
<div class="separator" style="clear: both;">
<span style="text-align: center;"><b><a href="http://sportfitnhealth.blogspot.com/2015/01/senjata-untuk-kurus-telah-tiba.html">Beli buku 30kg Dalam 80Hari...</a></b></span></div>
<div class="separator" style="clear: both;">
<span style="text-align: center;"><br /></span></div>
<div class="separator" style="clear: both; text-align: left;">
atau</div>
<div class="separator" style="clear: both; text-align: left;">
<br /></div>
<div class="separator" style="clear: both; text-align: left;">
ke <b>KEDAI BUKU POPULAR</b> seluruh Malaysia..</div>
<div class="separator" style="clear: both;">
<span style="text-align: center;">+++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++</span></div>
<div>
<br /></div>
<div class="separator" style="clear: both; text-align: left;">
<span style="text-align: center;">Beberapa persoalan yang akan saya jawap adalah </span></div>
<div class="separator" style="clear: both; text-align: left;">
<b><br /></b></div>
<div class="separator" style="clear: both; text-align: left;">
<b>Mengapa harus menggunakan teknik ini?</b></div>
<div class="separator" style="clear: both; text-align: left;">
<b>Mengapa ia begitu penting?</b></div>
<div class="separator" style="clear: both; text-align: left;">
<b><br /></b></div>
<div class="separator" style="clear: both; text-align: left;">
<b><br /></b></div>
<div class="separator" style="clear: both; text-align: left;">
<b>SEKIAN...</b></div>
<div class="separator" style="clear: both; text-align: left;">
<b><br /></b></div>
<div class="separator" style="clear: both; text-align: left;">
<b>kalau nak tanya call ja 019-2401729 (Penulis buku)</b></div>
<div class="separator" style="clear: both; text-align: left;">
<br /></div>
<div class="separator" style="clear: both; text-align: left;">
<br /></div>
<br />
<br />
<br />sufianhttp://www.blogger.com/profile/12114539649500644920noreply@blogger.com0tag:blogger.com,1999:blog-5973444588848495865.post-63432234943848097122015-05-09T18:33:00.002-07:002015-05-11T18:32:46.140-07:00TIPS MAKAN & KURUS<span style="font-family: Arial, Helvetica, sans-serif;">Semua orang suka makan..andapun sukakan? suka durian..suka nasi lemak..suka bihun sup, sup gear box dan lain2 yang tak terfikir dek akal.....Eh siapa tak suka makan..tapi ada berita lagi baik...dan anda mesti lagi suka. apabila makan-makan tak gemuk-gemuk..itu berita baik bukan!!!...nak tahu caranya? </span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"></span><br />
<a name='more'></a><span style="font-family: Arial, Helvetica, sans-serif;"><br /></span>
<span style="font-family: Arial, Helvetica, sans-serif;">Cara saya mundah jer...tak perlu kira kalori beria-ia..bagai-bagai buat fening je kan...sebab saya amat percaya apabila nafsu makan datang...muka kita bagaikan kepala air yang menggila menghentam empangan...habis diamuknya macam tsunami!!.. </span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span>
<span style="font-family: Arial, Helvetica, sans-serif;">Hakikatnya nafsu tidak boleh ditahan...tetapi boleh dicegah!!! Maksud nafsu ditahan ialah <b>makan sikit jer..dan kawal makan</b>...berapa ramai orang yang 'awesome' sanggup..yang boleh sila angkat tangan macam usop 'wilca'? Hakikatnya hampir tak de..sebab manusia sifatnya <b>sudah diberi betis tentu nakkan paha!!!</b>.</span><span style="font-family: Arial, Helvetica, sans-serif;">Nafsu hanya boleh dicegah...sebab ia terbukti dengan kisah penciptaan nafsu yang sangat degil terhadap Allah...contoh paling tepat...nafsu makan kita 100% terkawal bila kita puasa... bila kita menahan diri dari makan dan minum...(maksud / erti puasa). tapi bila azan jer...tengok...macam pertandingan tiup gula dalam tepung gaya kita makan...kan nafsu tidak boleh dikawal tetapi dicegah!!!</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span>
<span style="font-family: Arial, Helvetica, sans-serif;">so...<b> tip pertama cegah dengan berpuasa</b>..sebab puasa beri kita makan 2 kali sehari diwaktu sahur dan diwaktu berbuka. kalaulah ia diamalkan dengan betul anda sebenarnya telah mendefisitkan kalori intake sebanyak 500-1000 kcal sehari..Bagaimana? Secara rawak keperluan kalori sehari manusia diantara 1500 - 2000kcal yang melibatkan 3-6 kali makan... jadi jika puasa menetapkan 2 kali makan...dapat tak kita kurangkan kalori??? Jawap sendiri u ollss..</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span>
<span style="font-family: Arial, Helvetica, sans-serif;">Orang kata untuk efisyenkan pembakaran lemak tak boleh kurang sangat kalori tu..katanya akan mengurangkan Basal Metabolik Rate (Kadar kalori minima untuk hidup..agar sistem badan berfungsi baik)..Di sini saya nak tegaskan <b>berpuasa tidak mengurangkan BMR</b> (tidak melemahkan sistem badan) kerana (1) adanya sahur dan berbuka...ke (2) sahur dan berbuka biasanya melibatkan 800-1200kcal yang secara rawaknya menyamai kadar kalori minima yang kita perlukan...</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span>
<span style="font-family: Arial, Helvetica, sans-serif;">Ia dibuktikan lagi dengan hasil kajian Dr. Fatimah Ibrahim dalam bukunya berjudul Sains Solat yang menyebut..."</span><br />
<ul>
<li><span style="font-family: Arial, Helvetica, sans-serif;">Puasa tidak menyebabkan nyahhidrasi pada sel tubuh badan..malah menunjukkan kandungan air semakin bertambah.</span></li>
<li><span style="font-family: Arial, Helvetica, sans-serif;">Berpuasa menurunkan tahap glukos dalam darah..Maka ia baik untuk merangsang pembakaran lemak.</span></li>
<li><span style="font-family: Arial, Helvetica, sans-serif;">BMR meningkat..maka ia tidak melambatkan proses metabolisma tubuh. </span></li>
</ul>
<span style="font-family: Arial, Helvetica, sans-serif;">dan banyak lagi...<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjegX8ar2OQA-HwsPo9Q-jOau_jSJiWxdr0oZOBQRRVlQbdB6eOLQen1iXPQCanSnGTjZ-0GwwyqMbQ7hOLj3QSFuBfQWCifc-RFypMcDGq39tqkZh2tPEQtHmwUg0H1e_O2NHDLaf_JF8/s1600/IMG20150510084942.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjegX8ar2OQA-HwsPo9Q-jOau_jSJiWxdr0oZOBQRRVlQbdB6eOLQen1iXPQCanSnGTjZ-0GwwyqMbQ7hOLj3QSFuBfQWCifc-RFypMcDGq39tqkZh2tPEQtHmwUg0H1e_O2NHDLaf_JF8/s320/IMG20150510084942.jpg" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Rujukan : Solat Kebaikan Dari Perspektif Sains</td></tr>
</tbody></table>
</span><br />
<br />
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh1z3SCZUF_TaRXH2VEH4Wbu1jCpZzK0LWMFQzAT8qIkrSyrO_9mZEwW-MJzmMfEI3Mrw2zx37c_kPgtH2h-m87PRENIIOqCkdm6o5lHUwHhpXhelAD3eF83RfVRkZ7QGaAHAcXrYTHLQg/s1600/IMG20150510085933.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh1z3SCZUF_TaRXH2VEH4Wbu1jCpZzK0LWMFQzAT8qIkrSyrO_9mZEwW-MJzmMfEI3Mrw2zx37c_kPgtH2h-m87PRENIIOqCkdm6o5lHUwHhpXhelAD3eF83RfVRkZ7QGaAHAcXrYTHLQg/s320/IMG20150510085933.jpg" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Rujukan : Solat Kebaikan Dari Perspektif Sains </td></tr>
</tbody></table>
<br />
<span style="font-family: Arial, Helvetica, sans-serif;">So..tip kedua pula...ialah <b>Puasa secara berjadual</b>..kerana kita tahu ramai orang tidak larat nak bersenam dan berpuasa...tapi tahu tak PERANG BADAR TU BERLANGSUNG PADA BULAN RAMADHAN...orang Islam menangkan!!!..so sebenarnya boleh jer..kita bersenam dan berpuasa...tapi bagi yang tak biasa saya cadangkan disusun begini...katakan nak bersenam pada hari Selasa..maka puasalah pada hari Isnin..selain dapat pahala PUASA SUNAT kita dapat tingkatkan metabolisma kita. Lepas tu bersenamlah pada keesokkan pagi atau petang dengan <b>20 hingga 30 minit dengan 60-75% x MHR.. namun paling BAIK!!! </b></span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"><b>bersenam pada sebelah petang sebelum berbuka...(Nak tahu CARA BERSENAM KURUS...belilah... belilah...belilah.. buku dibawah ni..)</b></span><br />
<br />
========================================================================<br />
Sila klik...<br />
<br />
Nak <a href="http://sportfitnhealth.blogspot.com/2015/01/senjata-untuk-kurus-telah-tiba.html">Info buku 30kg Dalam 80Hari</a><br />
<br />
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj3gVkKvLA3IH3ep0EuGjhB33_Nu_9p7sFXFReiyV7kYzsNDSS8G75_4bB01PmdWM3oohuAVaQsWwE3C97z4qVIEb_R488S9DKsMRd4zjvB7JQH25td882lerjyJ0QquMb2WK9qqGwI2ac/s1600/Buku+PWTC.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj3gVkKvLA3IH3ep0EuGjhB33_Nu_9p7sFXFReiyV7kYzsNDSS8G75_4bB01PmdWM3oohuAVaQsWwE3C97z4qVIEb_R488S9DKsMRd4zjvB7JQH25td882lerjyJ0QquMb2WK9qqGwI2ac/s320/Buku+PWTC.jpg" width="240" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Buku 30kg Dalam 80Hari..<br />
Tip, Teknik, Kaedah dan Strategi PERANGI OBESITI</td></tr>
</tbody></table>
<b>=======================================================================</b><br />
<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span>
<span style="font-family: Arial, Helvetica, sans-serif;">Tip ke tiga...guna <b>sistem pinggan</b> iaitu suku je karbo...suku jer protien...suku atau separuh sayuran...buah suku jer...(maksudnya kalau sayur dah separuh buah boleh skip). yang paling penting cara masak..utamakan kukus..kalau tak ada...pilih yang bakar...kalau tak ada lagi pilih yang rebus...</span><span style="font-family: Arial, Helvetica, sans-serif;">Elak makan segera 100% sebab banyak penggunaan pewarna, perasa yang melemahkan metabolisma...</span><br />
<br />
<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span>
<br />
<div style="text-align: center;">
<img height="290" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjoE1bWpAgUXqwqzfHuqDiSyyNX3Rg8w3-chAkhKirVb3Gt2uajueC92sFYuoCTbXWliVS7K511VmEyMFYJkRkfnSEx5O1yMGk9gihj2Wkq4TH3BdlG18OFMT92MQuw1hQzBqMXwpfMv_Os/s320/my+plate.jpg" width="320" /></div>
<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span>
<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span>
<span style="font-family: Arial, Helvetica, sans-serif;">Ingat cara ini akan berjaya jika anda <b>puasa secara regular hari isnin dan khamis</b> dan anda tak perlu kuat sangat bersenam!!!. </span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span>
<span style="font-family: Arial, Helvetica, sans-serif;">Cubalah insyaAllah berjaya!!!</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span>
<span style="font-family: Arial, Helvetica, sans-serif; font-size: x-small;">Nota : Sila dapatkan nasihat doktor terlebih dahulu </span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span>
<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span>sufianhttp://www.blogger.com/profile/12114539649500644920noreply@blogger.com0