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Malaysia's Military, Police and Security Agencies
Welcome to the battlefield, soldier!

MyMil adalah bod perbincangan berkenaan ketenteraan, agensi2 penguatkuasaan yang ada di Malaysia dan juga di serata dunia. Daftar sekarang untuk menikmati paparan perbincangan berinformasi sambil bersantai. Ahli2 yg baru akan digugurkan daripada senarai sekiranya tidak aktif dalam masa yg terdekat. Berforumlah dengan berhemah.

Terima kasih.


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Important Notice: The views and opinions expressed on the forum or the related pages are of the owner alone, and are not endorsed by Mymil, nor is Mymil responsible for them. Due to the nature of the Internet forum is in real time, Mymil does not, and can not censor any submission, but asks that each user use discretion and respect for other users, and does not contribute any word that is unlawful, harmful, threatening, abusive, harassing, tortious, defamatory, vulgar, obscene, libelous, invasive of another's privacy, hateful, or racially, ethnically or otherwise objectionable. Mymil reserve the right to withhold and/or remove any link that might possibly hold an individual, entity or group ridicule, potential embarrassment or potential defamation. Mymil also reserves the right to accept, edit and/or remove any link that is deemed inappropriate in any way.
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Tips-tips physical body endurance?

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Tips-tips physical body endurance? Empty Tips-tips physical body endurance?

Post by aiman radzi Mon 04 Jun 2012, 8:58 pm

Saya nak tanya kot-kot sesapa ada la tips-tips atau routine-routine sendiri untuk meninggkat tahap endurance badan. Kalau ada macam contoh-contoh workout ka...exercise cardio apa-apa ka...teringin jugak nak tahu bounce

Oh ada jugak soalan minta pandangan. Dalam banyak-banyak jenih ilmu pertahanan diri...yang hat mana sahabat semua pilih? Silat ka...taekwondo ka...karate ka...aikido ka..muay thai ka...apa-apa lah... Agak-agak mana tempat boleh train ilmu sahabat pilih tuh..?
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Post by innocentti Tue 05 Jun 2012, 9:09 am

baguih2..aku suka thread ni..aku pun tengah nak workout sikit2..badan dah makin kembang..

bagi tip skit weh dik aiman... What a Face

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Post by marc_zman Tue 05 Jun 2012, 5:07 pm

baca benang ni terus wa teringat masa wa sekolah form 4 dulu.. cikgu pj wa ni merangkap jurulatih goalkeeper pasukan liga semi-pro johor.. 3-4 bulan pertama masa pj mmg busan.. dia buat fitness jer.. tapi effect dia.. mmg makin ganas laaa anak murid dia main bola time pj.. coz lambat mau pancit

me best year ever
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Post by aiman radzi Tue 05 Jun 2012, 5:36 pm

innocentti wrote:baguih2..aku suka thread ni..aku pun tengah nak workout sikit2..badan dah makin kembang..

bagi tip skit weh dik aiman... What a Face


Saya bukanlah mahir...nih pon baru balik dari gym dan swimming di Palace Of Golden Horses *hoh sape belom pigi...kasi pigii! manyak bestt! * Tapi bolehla kot share sedikit pada diri... Kot2 boleh pakai, takda sapa yang rugi cheers

*macam panjang...nak ringkas baca hat yang merah bawah tuh..!*

Kalau dulu first-first time workout, saya mula dengan exercise cardio ja setiap hari. Buat 50 situps dan jog tiap hari. Dalam 8minggu nampak transformation dapat lerr 6pack. Tapi lepastuh baru belajar tentang cara yang "agak betul" la sikit. Takleh train setiap hari.. rabbit

La nih saya workout every two days. Routine buat either pakai freeweights di gym atau kalau di rumah, pakai weightstrap dan inovasikan jadi dumbell dan lain-lain. Every exercise 3 sets *sebab sampai situ selalu saya penat* dan rep ikut jenih exercise.

Hok nih contoh la kot exercise-exercise yang saya selalu buat macam bicep curl, hamemr curl, leg raise dan lain-lain. Kalau hari tak pakai weight...saya undergo spartan workout *improvise supaya saya mampu lakukan Idea * Basically military pushups, diamond pushup, creep pushup, clap pushup dan beberapa yang lain. Bila dah habis workout saya selalu warmdown dengan jalan tok 15-30 minit atau berlatih ler tumbuk dan kicking few rounds dengan dumbell.

Hekhek mungkin yang atas semua tak berapa penting. Tapi yang selalu saya diingatkan, kalau nak naikkan berat badan/bina muscle badan, setiap exercise yang dilakukan kene intense/banyak set low rep dengan pemberat yang boleh tahan. Kalau nak hilangkan berat badan, exercise ringan (cardio) dan endurance boleh dilakukan iaitu weight ringan/kurang set banyak rep dan increase gradually. Lebihkan cardio seperti jogging...kalau tak larat berjalan pon takpe...tapi sejam lah atau lebih.

Apa-apa hal pon jangan overtrain. When our mind tells us to stop, we better listen.

Fuhh..sebenarnya ada la lain lagi tapi panjang sangat lerr nanti jadi..saya pon bukanlah mahir...hanya sampaikan apa yang saya tahu. Very Happy
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Post by kapokbesi Tue 05 Jun 2012, 6:15 pm

wa keding..huhuhu..
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Post by innocentti Wed 06 Jun 2012, 8:47 am

terbaik aiman..banyak tips2 berguna tu..wa tgh COBA nk turunkan bdn..mmg banyak jogging..tapi kalau tanya cara yg betul..ntah wa belasah jer..asalkan peluh berjurai2.. Laughing

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Post by atreyudevil Wed 06 Jun 2012, 9:44 am

Cube download buku ni dari SAF resources

LIFE: To a Fitter U
Tips-tips physical body endurance? 0


A simple guide to losing weight and keeping fit in preparation for military training.


http://www.mindef.gov.sg/content/imindef/resources/e-books/ebklist/_jcr_content/imindefPars/0015/file.res/FitterU.pdf

LIFE: IPPT & NAPFA
Workouts and training programmes that can help you pass your IPPT & NAPFA.

http://www.mindef.gov.sg/content/imindef/resources/e-books/ebklist/_jcr_content/imindefPars/0018/file.res/IPPTBooklet.pdf

LIFE: Army Half Marathon
A personal guide to help you prepare for the Army Half Marathon


http://www.mindef.gov.sg/content/imindef/resources/e-books/ebklist/_jcr_content/imindefPars/0016/file.res/ahm.pdf

Weight Management Diary
The Weight Management Diary is a tool developed by the SAF to aid its
servicemen in their quest for a healthier lifestyle. It has a myriad of
information that allows the servicement to chart their progress, and
monitor their own improvement over a 12-week period. Include tips on
maximising diet and exercise to achieve the most effect, and a
comprehensive guide on the energy and fat content of popular food in
Singapore.

http://www.mindef.gov.sg/content/imindef/resources/e-books/ebklist/_jcr_content/imindefPars/0019/file.res/weightMgmtDiary.pdf
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Post by aiman radzi Wed 06 Jun 2012, 10:52 am

Waa link-link yang menarik.

Sepaham saya selama mana research di internet, workout military style basically focused on building the body endurance. Meaning to maintain maybe...stamina? Or endure much more pain maybe and to ensure one's ability to go further and further in the battlefield.

Setahunya kalau nak kurangkan berat badan dan tingkatkan stamina boleh ikut gaya tentera dalam rutin exercise. Pembinaan muscle kurang ditekankan sebab mungkin boleh kruangkan flexibility tubuh. Cuma pembinaan kekuatan dan ketahanan muscle yang diberi penekanan.

So basically, kalau sahabat nak turun berat, mungkin ada different ways, kalau nak tone badan, diffent ways gitu-gitu.

Apa-apa hal, what does not kill you, makes you stronger. do what is best for you..
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Post by 5229 Wed 06 Jun 2012, 3:19 pm

wooaaaa! ehh kalau nk kurangkan semput cane?
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Post by blankrasta Wed 06 Jun 2012, 3:49 pm

silent


Last edited by blankrasta on Sat 07 Jul 2012, 10:20 pm; edited 1 time in total

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Post by marc_zman Wed 06 Jun 2012, 4:02 pm

tang rokok ni wa rasa subjektip ler blank.. wa pernah tgk sorang mamat ni.. dia isap rokok cam kapla keretapi zaman 1st emergency.. pewut dia pun leh tahan gak maju jayanyer.. tapi bila lari berkilometer tu selamber jer
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Post by 5229 Wed 06 Jun 2012, 4:22 pm

tang rokok wa setuju ngn marc.agak subjektip untuk menilai kesemputan seseorang.tapi apapon.yg nak merokok xpayahla merokok dan yg merokok kurang2 lah..hehehehe
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Post by aiman radzi Thu 07 Jun 2012, 7:14 am

Kurang semput tuh masuk dalam sikit ke bahagian jantung. Tang rokok tuh saya pon setuju juga, tak boleh dinilai terus hat orang yang merokok nih sempot atau idok.

Saya jenih hat yang selalu semput jugak...kekadang tengah malam tidog lepastuh bangun bunyi lah nafas lagu semacam ja. Hat lagu nih mungkin effect dari mucus-mucus dalam saluran pernafasan terlebih or something. But sepaham saya selalunya hat yang semput time berlari ka apa ka, stamina/endurance nya kurang.

Dulu "treatment" saya pakai, awai pagi isi sinki atau bekas dengan air penuh untuk rendam muka. Lepas tuh, junamkan muka dan jerit sampai habeh nafas. Angkut muka, rilek sat dan repeat tok 3-4 kali. Hat nih orang kata nak clearkan throat dan increase lung capacity.

Dak pon...dulu saya sebelum tidog, saya tahan nafas dan set time. Bila dah tak tahan, lepas...rilek sat dan buat balik tapi increasekan lenght time... Dulu saya usually tahan 2minit...start boleh dalam 50saat ja then naik naik sampai penat.

Last thing, biasakan diri ler dengan cardio activity...baru oxygen intake, blood pumping, muscle contracting semua dapat di stabilize kan dan mungkin kurangkan semput.

Pendapat dan cara sendiri. Maaf ler kalau saya silap...
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Post by Akmal3110 Thu 07 Jun 2012, 2:30 pm

marc_zman wrote:tang rokok ni wa rasa subjektip ler blank.. wa pernah tgk sorang mamat ni.. dia isap rokok cam kapla keretapi zaman 1st emergency.. pewut dia pun leh tahan gak maju jayanyer.. tapi bila lari berkilometer tu selamber jer

Ada worang kata smoking leh tambah fitness tapi ada yang kata kena kerja lebih kalau nak tambah fitness untuk orang smoking nih.
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Post by innocentti Thu 07 Jun 2012, 2:54 pm

utk case wa..bekas perokok..rokok memang menambahkan..semput masa exercise..
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Post by marc_zman Thu 07 Jun 2012, 2:59 pm

woit inno.. mana havana cigar wa? ekekekeee
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Post by innocentti Thu 07 Jun 2012, 4:25 pm

mana tiket japan GT yg ada pitwalk dan bergambar dengan amoi jepun montok?hehehe
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Post by marc_zman Thu 07 Jun 2012, 4:49 pm

mana ada tiket camtu.. pitwalk tarak.. nak pitbull kalu wa leh mintak Mr Bijan arrange kan
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