Senarai Peserta

SENARAI PESERTA MENGIKUT KATEGORI

Terbaru! Borang Pendaftaran Berkumpulan

Tuan/Puan boleh muat turun borang pendaftaran berkumpulan di sini >>>klik
atau di bahagian muat turun >>>klik

Laluan MTB PSKPP

Video lain boleh dilihat bahagian peta laluan di sini >>> KLIK

Cadangan T-shirt MTB PSKPP

Muat Turun Borang Pendaftaran

Borang pendaftaran boleh dimuat turun di sini , atau di bahagian muat turun

Muat turun melalui mediafire

Muat turun melalui Google Doc

Fun Ride 6hb Julai 2013

Terima Kasih kepada yang telah menjayakan fun ride pada 6hb Julai 2013

\

5 Easy Way To Stretch

Before stretching, it is recommended to take several minutes to warm up lightly by walking or jogging. Stretching with great care and slowing ensure that there is not bouncing. Keeping the stretched position will ease any tension that is felt. If the tension is still felt then adjust to a stretched position that is more comfortable. Following is 5 easy steps of stretching exercise.

Steps 1: Stretching the Calf, Soleus, Achilles

Calf Stretch: Stand about 1 foot before the wall. Using forearms lean on the wall and rest head on hands. Using one leg, bend and ground it before you and the other leg behind standing straight.  Move hips slowly forward until straight leg’s calf feels a strain. Ensure the straight foot’s toe is pointing straight and the foot grounded. No bouncing. Repeat with right leg.

Reason: Loosen the joints and muscle
Repetition suggestion: 3 times
Duration: 20s/stretch

Achilles & Soleus Stretch: Stand against the wall as stated above. Ensure foot flatly grounded and back leg knee bent. Keep the position for 10 seconds and alternate legs. A slight stretch is only needed.

Reason: Regains and maintains flexibility of the ankle.
Repetition suggestion: 3 times
Duration: 10s/stretch

Steps 2: Hip & Upper Hamstring Stretch

Sit with back against a wall to stretching hip and upper hamstrings. Using one hand to hold the ankles outside and the other hand with forearm positioned around the bent knee. In one motion pull entire leg gently close to the chest, the back of upper leg will have a slight stretch feeling. Ensure leg is pulled so that the knee does not feel any stress.

Reason: Loosen the joints and muscle
Repetition suggestion: 3 times
Duration: 10-15s/stretch

Steps 3: Stretching the right Quadriceps & Front of hip

Right Quadriceps Stretch: Bend right leg while sitting and place right heel just outside right hip. Bend left leg and position left feetsoleinside upper section of right leg. (Ensure right leg is not on over to the outside while sitting in the position.) Slowly and gently lean back while keeping straight. A slight stretch will be felt in the right quadriceps.

Reason: Use hands for support and balance. If the stretch is painful, don’t hold it.
Repetition suggestion: 3 times
Duration: 30s

Front Hip stretch: After completing a quad stretch; go to sitting position with bent right leg, with right heel positioned just outside right hip. Turn the hip over and tighten the right side buttocks. This stretches the hip’s front and. Relax the right buttocks after keeping it tightened for 5 – 8 seconds.

Reason: Thoroughly stretches the upper thigh
Repetition suggestion: 3 times
Duration: 15s/stretch

Steps 4: Stretching Right Leg Hamstrings & Diagonally

Right Leg Hamstring Stretch: Place right leg in straight position while sitting as in previous stretch. The left leg’s sole should  touch the inside of straightening right leg. Gently lean hips forward, stretching right leg’s hamstring. This is an easy and relaxing stretch. Touch the toes on foot if can’t be comfortably done using a towel by can be used to help with stretching by and placing it around the sole of the foot

Reason: Loosens muscles and joints
Repetition suggestion: 3 times
Duration: 30s/stretch

Diagonal stretch: Right foot’s toes and ankle should be relaxed and foot kept upright and while diagonally stretching.  Left foot toes should be kept pointing as the right arm is extended. Stretch as far as possible with. Relax and repeat procedure with left arm and right leg.

Reason: Loosens muscles and joints
Repetition suggestion: 3 times
Duration: 5s/stretch

Steps 5: Stretching Arms, Back, Head and Neck

The Neck, Back and Shoulder Stretch: Intertwine fingers behind head then rest arms floor. Bring neck, shoulder and head forward with the arm’s power for a mild stretch.

Reason: Loosens muscles and joints
Repetition suggestion: 3 times
Duration: 5s/stretch.
Suggestion: Don’t overstretch

The final stretch is done either sitting or standing. With palms facing up intertwine fingers above head. Push arms up and back slightly. The stretch can be felt in upper back, shoulders and arms. Keep the position for 15 seconds. Hold a bike or anything in front hands shoulder-width apart for support, keep relaxed and strengthen the arms. Move chest downwards with feet kept under hips. Knees should be kept bent slightly.

Reason: Loosens muscles and joints
Repetition suggestion: 3 times
Duration: 30s/stretch

NOTE: Above stretching exercise is  just for reader reference, we will not responsible for any injuries caused

Ref source from: Livestrong