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Kembara Trus Madi via Kg.Sinua Sook

"Trus Mati" nama jolokan yang sinonim oleh penduduk sekitar gunung Trus Madi di Tambunan ini yang banyak menyimpan khazanah flora dan fauna meliputi 184527 hektar tanah. Satu lagi perkara yang menarik di hutan ini adalah periuk kera yang unik, Nepenthes x hibrid trusmadiensis antara Nepenthes lowii dan Nepenthes macrophylla yang hanya terdapat di hutan Gunung Trus Madi sahaja. Pendakian kami yang mengambil masa 4 hari 3 malam yang telah di jadualkan oleh TYK Adventure Tours, operator yang tak asing lagi di Sabah kepada penggemar aktiviti mendaki gunung dan aktiviti lasak yang lain. Pendakian ke puncak melalui laluan Tambunan iaitu Kebun Bunga telah di tutup  semenjak September 2011 oleh Pejabat Hutan Sabah untuk kerja-kerja pembaikan tapak perkhemahan serta pemuliharaan hutan. Oleh itu, kami mendapat permit melalui laluan dari Kg. Sinua, Sook di mana kemudahan asas seperti tandas di tempat perkhemahan yang masih belum lengkap kerana menggunakan kemudahan tanah orang kampong. Perjalanan menuju ke puncak sejauh 11.6 km dari "starting point" yang di anggarkan mengambil masa selama 15 jam untuk pendaki normal. Seramai 20 orang pencinta alam yang ingin mencabar diri sendiri untuk menempuh rintangan banjaran Crocker ini telah bersiap sedia menggalas misi ekspedisi "Garden in the Sky" untuk menawan puncak Trus Madi di samping menikmati keindahan taman bunga yang berada di atas gunung serta pemandangan Gunung Kinabalu dari banjaran ini, misi kami dibantu juru pandu TYK iaitu Mike Miki dan Adi serta Mr.Dennis yang merupakan ketua penduduk Kg.Sinua. Perjalanan yang mengambil masa 3 jam dari Kota Kinabalu seawal jam 8 pagi ke Pekan Sook dengan menaiki bas sampai sekitar jam 11 pagi untuk makan tengahari, kemudian kami menaiki van serta kenderaan pacuan 4 roda yang mengambil masa lebih kurang 1 jam untuk sampai di Kampong Sinua. Setibanya di Kem pertama atau rumah Dennis,  kami disambut oleh penduduk kampong ini yang di ketuai oleh En. Dennis tuan tanah serta meraikan kehadiran kumpulan kami dengan hidangan air panas serta snek.

Ikuti foto pengembaraan ekspedisi"Garden in the sky" ke Puncak Trus Madi  >>>>>
Berposing dulu sebelum bertukar kenderaan dari bas ke van di Pekan Sook
Khemah Dennis yang hanya boleh muat 10 orang sahaja 
Keadaan khemah yang boleh di kategorikan selesa. 
Keceriaan tergambar di setiap pendaki sebelum diuji ketahanan fizikal..
Mike Miki jurupandu kami yang sentiasa happy ;)
Berposing di depan sawah padi
Posisi belakang plak..
Perkhidmatan Porter penduduk kampong Sinua juga di sediakan kepada yang tidak mampu mengendong beban beg sendiri...
Permulaan pendakian di sekitar sawah bendang..
Permandangan di sekitar permulaan  perjalanan

Papan tanda "starting point"diletakkan oleh Jabatan Hutan ..Mike  bersama Ziqi"posing" dulu sebelum "river crossing" , 11.6 km...
Lintasan Sungai yang pertama dilalui pendaki Trus Madi

Lintasan sugai kedua yang masih cetek dan sejuk..
Permulaan pendakian yang menguji kemampuan fizikal pendaki
Laluan yang masih belum terhakis 
Jarak untuk ke puncak tinggal lagi 7.2 km jauhnya...

Ethan Hunt dan Cik Bob masih gagah berjuang..
Miss Medic# Marisha
Hanya tinggal 1 km untuk ke Base camp...


Akhirnya sampai ke Base camp 4000 M -"No Name"@ yang tiada nama....# peace from Miss Alnizah
Khemah para pendaki





Suasana di Base camp... awan yang cerah..
Nepenthes x trusmadiensis
Menyusuri "Mossy Forest"
Bro Fizri n Alnizah
Tue dia puncak Trus Madi! Kah Heng 

Suasana panorama waktu Subuh di Trus Madi
Menyusuri terowong hutan 
Kappa
Penulis bersama Guide Mike Miki
Nasir
Fizri dan Aidil
The Anchor-Apau

Taman Nepenthes 
Berlatarbelakang Gunung Kinabalu

Puncak Trus Madi 
Penulis dengan " Moola" granola bar
Gunung Kinabalu dari pandangan Banjaran Crocker 

Para pendaki bersama sijil masing-masing,,,:)
Starting  point dari Kg. Sinua ke Base Camp-Maklumat jarak dan tempoh masa GPS  dari Bro Shahrul ..
Maklumat dari Base camp ke puncak Trus Madi...

Gambar di cilok dari Fb Fiz Ri & Shahrul..

Plyometric Training



INTRODUCTION

     Plyometric training uses the acceleration and deceleration of bodyweight as the overload in dynamic activities. The dynamic activities often used are depth jumping and bounding. This training method is seen to improve muscular speedstrength (power) thereby enhancing dynamic competitive performance such as jumping (Bosco et al., 1982).

       Plyometric training have been used as resistance training to improve jumping powers in many Eastern Bloc countries for at least over twenty years (Duda, 1988). During the 1960s, Yuri Veroshanki a Russian athlete coach, used plyometric training methods with much success for athletes involved in jumping events.
Plyometric again became the focus during the 1972 Munich Olympics when the Russian Valery Borzoc won the 100m in 10.0 second and also won the 200m sprint event. Much of ValeryÊs success was attributed to the use of plyometric training methods. These incidents supporting the use of plyometric training methods have been confirmed by research. Reseach has demonstrated that plyometric training methods were efficient at increasing muscular power and performance (Bosco et al., 1982; Hakkinen et al., 1992).
Coaches and athletes maintain that plyometric training represents the bridge between strength and power and perceived plyometric training as a method of training that will directly enhance competitive performance (Chu, 1992). Coaches and athletes see that weight training increases strength and plyometric and this is also seen as a means of being able to apply this strength to improve performance. This perception is well supported by many studies reporting that the combination of weight training and plyometric resulted in superior performance gains as compared to plyometric or weight training alone. Adams et al., (1992) reported that six weeks of resistance training resulted in 3.3cm increase in vertical jump when using weight training, a 3.81cm increase when using plyometric training, and a 10.67cm increase in vertical jump when a combination of weight training and plyometric training techniques were employed.

ADVANTAGES OF PLYOMETRIC TRAINING


           Plyometric ia a relatively new form of dynamic action resistance training, or jumping training, which became popular during the late 1970s and early 1980s for improving jumping performance. It is proposed to bridge the gap between speed and strength training.
Plyometric uses the stretch reflex to facilitate recruitment of additional motor units. It also loads both elastic and contractile components of the muscles. As an example, to develop knee extensor muscle strength, you jump from a 46cm (18- inch) box to the ground, land with your knees partly flexed, then rebound upward by a forceful maximum contraction of your knee extensor muscles. 

Examples of Plyometric Exercise;

Lateral Step-up

  • Use a 15 cm to 30 cm high box, start standing to the side of the box.
  • Place the foot closest to the box on top. Use the leg on the box to raise the body until the leg is extended, then lower to the starting position.
  •  Do not push off the foot on the ground; use the bent leg to do all the work.
  •  Perform the exercise using both of your leg

One-Foot Zig-Zag Hops

  • Use two parallel lines, 60 cm to 107 cm apart and 10m long, start balanced on one foot on a line.
  • Jump from one line to the other in a continuous forward motion for 10m, always taking off and landing on the same foot.
  • Do not double hop at the touchdown.
  • Perform the exercise on each of your foot.


Lateral High Hops
  • Use a 30 cm to 60 cm high box.
  • Start standing to the side of the box with the left foot raised onto the middle of the box.
  • Using a double arm swing, jump up and over the other side of the box, landing with the right foot on top of the box and the left foot on the floor.
  • This drill should be done in a continuous motion, shuffling back and forth across the box.


Two-Foot Zig-Zag Hops
  • Use two parallel lines, 60 cm to 107 cm apart and 10 m to 15 m long.
  • Start with feet shoulder width apart, straddling a line.
  • Jump from one line to the other in a continuous forward motion.


               Plyometric training involves a number of advantages over traditional heavy weight training methods. These include :
  • Plyometric exercise tends to be performed in a more explosive way than traditional weight training. A depth jump will be performed in 300-500 cm., whereas a heavy squat may take several seconds to perform. Thus plyometric training requires the athlete to rapidly develop force, promoting the development of muscular power. Hakkinen et al. (1985) reported that the dynamic nature of plyometric training allows for greater improvements in the maximal rate of force development and thus power, in comparison to traditional weight training methods.
  • Plyometric exercises do not involve a deceleration phase, as seen in traditional weight training, as the movement does not have to achieve zero velocity at the end of the exercise. Plyometric exercises involve the production of high forces and accelerations throughout the entire range of motion, specific to most competitive movements.
  • Plyometric exercises are performed at higher velocities than those achievable using traditional weight training. This can increase the velocity to enhance the specificity of this training modality to compatitive performance improving the transference of training gains to the competitive situation.
  • Plyometric exercises involves a dynamic stretch-shorten cycle movement similar to that adopted in most sporting actions. Research has shown that the plyometric exercise promotes the ability to utilise the stretch-shorten cycle by enhancing the use of elastic energy and the stretch reflex (Bosco et al., 1982; Van Leemputte et al., 1983; Schmibtbleicher et al., 1988).



Disadvantages of Plyometric Training



          This training modality is a relatively recent phenomenon especially to Malaysians). Despite the above advantages of plyometric training it has a number of limitations associated with its use. These are:

  1. Due to the dynamic nature of plyometric exercises, high impact forces can occur when landing from activities such as depth jumping or bounding. The impact force of about three to four times the body weight are not uncommon when performing high intensity plyometric training. Hence, these high tension forces placed on the musculoskeletal system can result in injury such as shin splints or even stress fractures. The occurence of injury is reduced if the individual has a relatively high level of strength prior to performing these plyometric exercises. Landing on a compliant surface, such as rubber matting, cuckoo mats, using shock absorbing shoes will assist in reducing impact forces. Impact forces can also be dissipated over a relatively long period of time distance by using appropriate landing strategies. Such a strategy is realised during landing when the individual absorbs the impact by flexing about the knees and ankles and allowing the body to "give a little" upon initial impact.
  2. There is a limited range of exercises for plyometric training. Most plyometric activities are essentially limited to the lower body and dominated by muscular actions involving extension about the hip and the knee joints. Upper body activities utilising medicine balls are typically performed with such a low loading as to represent very low level of overload to the musculature.
  3. Due to relatively high velocities achieved when doing the plyometric training, the forces produced during these exercises tend to be lower than those achieved during traditional weight training. Therefore, plyometric training does not develop muscular strength as well as traditional weight training.


Training Prerequisites

        Strength development is essential prior to high intensity plyometric training such as depth jumping. Without a good strength base, the legs or arms will not be able to withstand the extreme forces generated by plyometric. Without this strength base, one is prone to injury.

There is a high relationship between strength and power so that one cannot have a high degree of power without first being relatively strong. The current level of strength will represent the upper limit to oneÊs power potential. Long strength training is needed. Before doing the high impact activities such as high depth jumps, the athlete should be able to squat at least 1.5 times his body weight (Roundtable NSCA, 1986).

Training Principles


         Use the same principles of training for weight training and plyometric trainings. The principle of overload, specificity, variation, recovery are as applicable to plyometric training as they are to strength training. The load placed on the system, while using the plyometric exercises, should be progressively increased.
This is achieved by increasing the height of the drop and/ or the addition of extra load through the use of weight belts/ vest and shoes. In a study by Wilson et al., subjects completed 10 weeks of plyometric training programme that involved two weekly plyometric sessions of progressively increasing drop heights and sets. Subjects were thoroughly prepared prior to training and had performed tradional weight training for at least a year prior to the plyometric training programme. Throughout the training sessions, body mass (weight) was used as the load.
If an athlete experiences soreness in the shins or other skeletal structures it is generally caused by too great a loading or too soon into the training cycle. If that is the case, the drop heights should be lowered and/or the weight carried by the
athlete decreased.

SUMMARY



  • Plyometric exercises are designed to build muscular speed-strength. This can be accomplished by applying the principles of PRE to an exercise that begins with a maximum stretch and ends in a quick powerful contraction in one plane of motion.
  • Optimal drop height - Uses the height which results in the greatest rebound height. Based on individual differences, the height is generally between 0.3m to 0.7m high.
  • Ground contact time - Ground contact time or time in contact with a medicine ball, must be as short as possible and must rebound very quickly. 
  • Rest and recovery - The plyometric training must be done explosively and thus athletes need to be in a fresh state. Plyometric should be performed prior to fatigue activities, such as weight training. Relatively long rest periods, of about 5 minutes, should be imposed between repeated plyometric activities to enable full recovery of the neuromuscular system. This will ensure that the athletes keep performing in a very dynamic fashion.
  • Feedback - If the exercise consists of vertical jumping the height reached must be told so that this will motivate the athletes.

REFERENCES




  • Adams, K., OÊShea, J.P., OÊShea, K.L., & Climsten, M. (1992).  The effect of six 
  • weeks of squat, plyometric and squat-    plyometric training on power 
  • production. Journal of Applied      Sport Science Research, 6, 36-41
  • Bosco, C., Komi, P.V., Pulli, M., Pittera, C., & Montonev, H. (1982)Considerations of the training of elastic potential of human skeletal muscle. Volleyball Technical Journal , 6, 75-80.
  • Chu, D.A. (1992). Jumping into plyometrics. Champaign IL : Leisure Press
  • Hakkinen, K., Kommi, P.V., & Allen, M. (1985). Effect of  explosive type strength training on isometric force and  relaxation time, lectromyographic and muscle fibre    characteristics of leg extensor muscle. Acta Physiology Scandinavia, 125, 587-600
  • Schmidtbleicher, D., Gollhofer, A., & Frick, U. (1998) Effects   of a stretchshortening typed training on the performance     capability and innervation characteristics of leg extensor    muscles. Biomechanics XI-A, 7-A, 185-189
  • Proses Penurunan Berat Badan Secara Sihat

    • Jika anda mengurangkan pengambilan kalori sebanyak 500 kkal sehari, anda boleh menurunkan berat badan sebanyak 0.5 kg seminggu.
    • Dalam sebulan, anda akan kehilangan berat badan sebanyak 2 kg hingga 4 kg.
    • Pengurangan berat badan yang  disarankan adalah sebanyak 10% daripada berat badan asal dalam masa 6 bulan. 
    • Sekiranya penurunan berat badan melebihi 10% dalam masa 6 bulan, anda akan;
      • Berisiko tinggi mendapat batu hempedu.
      • Elektrolit tidak normal.
      • Kekurangan nutrien.
      • Peningkatan asid urik.
      • Kehilangan protein dan otot.
    • Selepas 6 bulan, penurunan berat badan akan statik dan anda tidak akan mengalami penurunan berat badan lagi.
    • Ini adalah kerana, apabila berat badan anda menurun, tahap metabolisme juga menurun kerana kehilangan otot-otot.
    • Oleh yang demikian, adalah penting untuk menggabungkan DIET dan SENAMAN dalam proses penurunan berat badan. 
           Pengurusan Pemakanan Untuk Berat Badan Berlebihan
           
          >>Objektif Pengurusan Pemakanan ;
    •       Untuk menurunkan berat badan.
    • —      Untuk mengekalkan berat badan yang normal.
    •       Untuk menghalang peningkatan berat badan.
    •       Untuk mengurangkan risiko darah tinggi, diabetis mellitus dan penyakit jantung.
    •       Untuk meningkatkan kualiti kehidupan,berasa lebih sihat dan bertenaga.
    •       Untuk mengurangkan pengambilan kalori.  

          —Untuk mengurangkan berat badan, anda perlu mengurangkan pengambilan makanan secara berperingkat dengan teratur. Pastikan anda mengikut Panduan Pemakanan Malaysia. Cuba kurangkan pengambilan hasil bijirin, ubi-ubian, ikan, ayam, daging dan kekacang. 
          
      Kurangkan pengambilan kalori dengan;
    •       menggunakan sedikit minyak semasa memasak,
    •     mengurangkan penggunaan gula seperti gula pasir, gula perang, madu dan gula  yang tersembunyi dalam makanan dan minuman,
    •     meningkatkan pengambilan serat seperti sayur-sayuran, buah-buahan dan hasil bijirin seperti oats kerana makanan ini akan menyebabkan anda berasa kenyang dalam jangkamasa yang lebih lama,
    •      minum air kosong dengan banyak sekiranya mengambil makanan tinggi serat. 
      

                   Arriffudin Md Sarif @ 7 Julai 2013




    MENGAPAI BUMBUNG PULAU LOMBOK


    Spirit Deaf To Rinjani



    Memaparkan video perjalanan orang Pekak dan Pendengaran. Melakukan Ekspedisi 2 Puncak Gunung Agung dan Rinjani. Ekspedisi Gunung Rinjani ini telah melibatkan tiga orang pekak (OKU) dan empat orang pendengaran.
    Gunung berapi Rinjani terletak pada kordinat 8º25" S dan 116º28" T, merupakan gunung kegemaran bagi pendaki-pendaki di Indonesia kerana keindahan pemandangannya dan memiliki savana yang cantik. Gunung ini terletak di Taman Nasional Gunung Rinjani yang memiliki keluasan sekitar 41,330 hektar.Sejarah letusan gunung ini bermula pada 10 - 12 September 1847 dan letusan terakhir pada tahun 2010. 
    Akibat letusan luar biasa ini terbentuk satu kawah gunung berapi yang sangat luas (Danau segara Anak).Bukan hal mudah untuk sampai ke puncak Rinjani tetapi akhirnya, kami memanjat kesyukuran kerana Ekspedisi Gunung Rinjani ini telah berjaya ditawan oleh semua peserta.

    Marwan Mursyid
    2 Jun 2013




    Menyimpan Dana Dunia & Akhirat

    Assalamualaikum Dan Salam Sejahtera..

    Menangisi pemergian yang dikasihi adalah perkara BIASA.....
    Tetapi, menangis kerana tiada wang untuk menguruskan jenazah yang dikasihi  adalah LUARBIASA & SANGAT MEMILUKAN

    Pengurusan Jenazah Tanpa Tunai Dapatkan PERCUMA!!
    Pengurusan Jenazah Berlandaskan Prinsip Syariah Mengikut Sunnah Islam Yang Sistematik Dan Bersepadu.

    Bersantai di Dataran Barat Kinabalu Sabah @ West Gurkha Hut

    Destinasi:West Gurkha Hut, South Peak, Low's Peak, Alexandra Peak
    Tempoh : 3 hari 2 malam (26-28 hb Januari 2013)
    Pendaki: Apau, Fizri dan Arif
    Jurupandu : Inuddin@ Usop


    Geleri gambar untuk di kongsi bersama...

    Fizri,Apau &Inuddin
    Simpan Memori di depan Tambang Gate 

    Berehat sebentar di laluan Mesilou 


    Suasana senja di Gurkha Hut


    Santapan malam di Gurkha Hut

    Sebening pagi di Gurkha Hut


    Memori Gurkha Hut



    Low's Peak

    South Peak
    On the Top dari kamera bro fizri 
    Dataran barat Kinabalu

    Alexandra Peak

    Oyayubi

    Santai di dataran 
    Suasana West Gurkha Hut


    07 Februari 2013
    0500 am

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