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Sunday, 24 July 2016

TYPES OF STRETCHING & THE BENEFITS


Stretching can actually be in many forms for example Dynamic Stretching, Static Stretching, PNF Stretching, Ballistic Stretching,  and Neural Stretching. But i would love to cover the 3 most common stretching method used by athlete around the world. And you can definitely benefit from this simple routine and improve your overall performance.


Types of Stretching

Dynamic Stretching(Pre-Exercise)
Is the kind of stretching that involve movement of your muscles, joints, and tendons or some named it active stretching. It is used during a warm up session before beginning of any exercises and normally replicates the kind of movements which are common in most sports, and can be adapted to suit the sport and individual. This involved putting your body through certain range of motion, starting with small movement and progress to higher speed, and movement range. Some of the examples include high knees,on the spot jog, lateral steps, jumping jack,  and many more
.






Static Stretching(Post-Exercise)
Is the most common type of stretching performed by people around the world due to it being the safest method of stretching and the amount of tension developed is relatively low. Practically, it is performed by taking the muscle to a certain range until you can feel a gentle stretch in the core of the muscle and hold it at that point. Stretches should be held around 10- 60 second without feeling any pain. Static stretching is normally used after your workout session. This is to make sure that all the muscle contraction occurs during your exercise will be back to its normal state. When we exercise, the muscle will contract especially if we focus on using that particular body parts or muscle group to function. Therefore, the role of stretching is to make sure the tension on the muscle is released.






PNF Stretching
Stand for (Proprioceptive Neuromuscular Facilitation) or some even say partner stretching. It can be in several form such as contract-relax, hold-relax and rhythmic initiation. The movement involved in this kind of stretching can be totally passive, meaning (where the therapist moves the limb through its ranges of motion) or active assisted, (in which the athlete plays a role in the treatment.) In this case, the therapist, trainer or partner provides resistance as the athlete isometrically contracts the muscles for a minimum of 6 seconds. When a muscle isometrically contracted for a period of time, this results in an inhibition of the muscle, thus resulting in relaxation. PNF stretching also can be used in muscle strengthening or even in rehabilitation process.




Benefits of Stretching

Increased flexibility and range of motion.
Obviously, this is why people are putting stretching as part of their routine. However it is much more than this. With the increase in flexibility and range of motion, you are able to improve your sporting performance, posture, and prevent injury.



Injury prevention.
Being flexible helps to prevent possible injuries. The most common injuries relating to, is acute injuries, such as a hamstring strain and overuse injuries such as plantar fasciitis or IT band syndrome. Stretching has been used in the warm-up process for decades. It is proven that having flexible muscles can prevent acute injuries by gently stretching the muscle through its range of motion before exercise. That is why dynamic stretching are now recommended for warm-ups, over the traditional static stretch due to its scientific benefits.



Improved posture.
In many cases of poor posture which has developed over time due to muscle imbalances. This occur as a result of lack of stretching routine in athletic programme. A good example is the chest muscles becoming shortened in people who slouch over a computer for long periods. Stretching these muscles can help to improve posture. Aesthetic athletes such as bodybuilder often facing this problem as they neglect this simple & harmless stretches.


Improvements in sports performance.
No matter what kind of sports you are in, obviously it require high levels of flexibility, for example athletics and gymnastics. But even athletes in sports such as Rugby, football or basketball, where flexibility is not immediately thought of as a key component, they are totally wrong. Stretching can improve their sports performance by becoming more flexible. In order to have healthy muscles, they must be flexible. This will help to prevent injuries discussed earlier, but it will also allow you to develop strength, agility, speed and reflex through the full range of motion at the joint. This gives an advantage over someone who has a limited range.



Preventing DOMS. (Delayed Onset Muscle Soreness)
Delayed Onset Muscle Soreness (DOMS) normally occurs 24-48 hours after exercise. In other words muscle soreness. It is thought to be due to microscopic tears in the muscle after an intense workout session. Stretching before and after training is thought to minimise this damage. This also allow oxygen & nutrients to be supply to our muscle through good flow of blood circulation.



Stress relief.
Muscle tightness is often associated with stress - we tend to tighten up when stressed. For example the neck muscles. Stretching relaxes these muscles and you at the same time!



I hope you guys will practice various kind of stretching to explore and implementing in your daily workout routine. This will help in many ways. Thank you for your time. i will see you again in the next post.


Izwan Yusop
Advanced Personal Trainer
Fitness First SCM

Friday, 22 July 2016

ELITE S7 FAT BURNER HYBRID


Anda mempunyai masalah berat badan melampau?

Kini anda tidak perlu lagi risau, kerana coach nak recommend produk yang sedang hangat di pasaran. Iaitu ELITE S7 FAT BURNER HYBRID.

Kenapa Anda Perlu Dapatkan Elite S7 berbanding dengan Produk Lain?



Ianya merupakan satu2 nya Fat Burner yang ada Fungsi 4 dalam 1 iaitu:

1. Ultimate Fat Burner
🍓
Ini adalah Ejen Pembakar Lemak Terunggul. Kandungan Fat Burner dalam Elite S7 ni terdiri daripada 7 bahan terbaik dunia yg telah di uji pakar. TERBUKTI berkesan untuk Mencairkan lemak dari dalam.
👉
🏻2.  Power Detox
🍓
Banyak Toksin dalam tubuh merupakan sebab mengapa ramai payah sangat nak kurus. Kandungan Power Detox ini akan membuang toksin dalam badan 3X kali ganda dari produk2 lain di pasaran.
👉
🏻3. Triple Energy Booster
🍓
Anda juga akan merasai peningkatan tenaga 3X ganda lebih dari biasa. Tak percaya..boleh cuba satu sachet dan exercise sejam..Confirm x terlalu letih seperti biasa. Ia juga membuatkan anda tidak berasa lapar dan mengurangkan selera makan.
👉
🏻4. Collagen
🍓
Collagen adalah ramuan bonus dalam Elite S7. Selepas sebulan anda akan rasa perbezaan pada kulit,lebih Cerah dan Lebih Anjal.




Fat Burner Advanced Elite S7 Yang Mempunyai 4 Fungsi Yang Berlainan.
✔ Fat Burner
✔ Detox
✔ Collagen
✔ Energy Booster

Fat Burner Advanced Elite S7 Ini Mmg Best Giler Sbb:


✔ Berat Badan Cepat Turun dengan ganbungan senaman dan diet.
✔ 'Membuang' Lebih Mudah. Tak Perlu Lepak Lama2 Dlm Toilet
✔ Daya Tahan Penyakit (Sistem Imun) Meningkat. Tak Perlu MC Selalu Pasni.
✔ Badan Tidak Cepat Lesu & Letih.
✔ Selera Makan Terkawal.
✔ Harga Terlajak Murah Dengan 4 Khasiat Yg Berlainan. Tak Perlu Beli 4 Produk



JAMINAN : 200% Selamat Dari Bahan Terlarang.
PENTING : Elite S7 LULUS KKM & HALAL.

Mudah Digunakan: 
✔ Hanya di ambil Setiap Pagi (Tidak Perlu Sarapan)
✔ Kesan cepat: seawal 14 Hari (Based on Testimoni yg diberikan)
✔ 100% Herba Semulajadi & Selamat
✔ Berstatus Halal
✔ Lulus KKM
✔ Tiada Kesan sampingan seperti Jantung Kencang dll.


Harga Mampu Milik Hanya:

RM170 SM
RM180 SS

FAQ/PANTANG LARANG ELITE 
S7 HYBRID FAT BURNER


Q - 1 botol boleh tahan brp lama?
A - 1 botol mengandungi 40 sachet utk 40 hari klu amik 1 sachet sehari. Tapi utk optimum
       result disarankan amik 1 sachet pagi & 1 sachet sblm makan malam atau 2 
       sachet pagi.

Q - Ibu menyusu boleh amik x?
A - Ibu menyusu boleh amik selepas 100 hari.

Q - Cara minum Elite S7?
A - Amik 1 sachet tuang dlm gelas dan campur dengan 150 ml air sejuk / suam. Perlu
      diambil ketika perut kosong. Disarankan amik selepas bgn dari tidur. Minum segelas 
      air suam kemudian minum Elite S7.

Q - Pesakit darah tinggi, skit jantung, kanser boleh amik?
A - Pesakit darah tinggi, sakit jantung, kanser boleh amik s7. No prob.

Q - Klu amik S7 pastu berat makin naik cmne?
A - Ingredients ni semua menguruskan. Kalo naik tu maybe sbb terlampau byk makan dari
      biasa. Ada jugak yg ingat bila guna fat burner jadi lesen utk makan lagi byk. Mkn
      mcm biasa tapi takleh ubah pemakanan berganda2 dari normal.

Q - Ada side effect tak?
A - InsyaAllah takde sbb bahan yg digunakan adalah 100% semulajadi dari herba terpilih.

Q - Klu da dpt berat badan ideal perlu teruskan ke x?
A - Terpulang pada customer..nk teruskan boleh, nk stop pun boleh.

Q - Kalau da stop minum Elite S7 berat badan akan naik tak?
A - Nope. Boleh stop klu da dpt berat badan ideal.

Q - Fibroid or cyst boleh amik x?
A - InsyaAllah selamat

Q - Perlu bersenam tak?
A - Terpulang….klu bersenam or jogging is a bonus…lg cepat pembakan lemak berlaku  
      dan sgt membantu. Tapi Elite S7 diformulasikan utk mereka yang sibuk & takde masa
      nk exercise. Tak bersenam pun boleh turun 10kg dgn Elite S7.

Q - Seawal umur brp boleh minum s7?
A - Disarankan bermula umur 15 tahun.

Q - Boleh ke campur Elite S7 dgn supplement lain?
A - Yes boleh tapi pastikan ada jarak masa sekurang-kurangnye 1 jam.

Q - Cust yg ada tekanan darah rendah boleh minum x?
A - Sebenarnya xde mslh tp klu ada simpton2 spt jantung berdegup laju or simpton2 lain
      perlu stop segera.

Q - Gastrik boleh minum x?
A - Yes boleh. Tp lps 10 minit minum s7 kena makan. Jgn biar perut kosong


(Ronnie Hyper Act) Pun Dah Kurus Pakai Elite S7 Hybrid Fat Burner Nih.




Harga Mampu Milik Hanya:

RM170 SM

RM180 SS

POSLAJU SHJ.


Sila Contact Saya Untuk Yang Serius NAK KURUS 

019-3000156.


Sekian, Terima Kasih




Izwan Yusop
Advanced Personal Trainer
Fitness First SCM