Tips Pulih Cepat Selepas Aktiviti!!

PEMULIHAN DENGAN KADAR SEGERA SELEPAS AKTIVITI YANG KOMPETITIF.

.

1. Mandi Ais dan buat sedikit pergerakan

    Contohnya Rendam dalam ais 1 minit dengan suhu 10-

     15’c kemudian keluar bilas dengan Air Biasa sebelum 

     Masuk semula buat sedikit kayuhan ringan, berlari

     Setempat, atau skipping

2. Buat regangan statik dan dinamik. 

3. Berjalan atau larian perlahan “slow jog” lebih kurang 20 minit disebelah Petang hari pertandingan. Boleh diaplikasikan untuk pertandingan 1 hari atau pertandingan yang berterusan dan berhari-hari.

4. Minum air Protein atau recovery untuk mempercepatkan tempoh pemulihan.

5. Tidur atau berehat dengan menggunakan “compression tight” untuk menggurangkan getaran pada Otot dan Ini menggalakan kecepatan pemulihan. 

6. Massage.. Massage kita bahagi 3 bahagian iaitu :-

     A) Pre-event - Teknik ni menggunakan Stroke yang lebih laju daripada Post event, tekanan yang sederhana pada point/spesifik otot mengikut sukan, Tiada tekanan yg kuat dan dalam secara keseluruhan, tujuannya adalah untuk memberikan lebih keselesaan pada otot dan mengurangkan ketegangan serta mengaktifkan fungsi otot. Mengambil masa lebih kurang 10-15 minit. Contoh Sukan yang selalu diaplikasikan seperti Martial Art, Olahraga acara Sprint, Track cycling, acara yg guna kan daya explosive dan acara seangkatannya..

     B) Post-event - Teknik Ini banyak Di gunakan selepas acara berlansung dan besoknya berehat. Menggunakan Stroke yang lebih perlahan dan sedikit kuat. Tujuannya untuk mengurangkan kesakitan dan kelesuan dan mempercepatkan tempoh pemulihan kerana latihan perlu diteruskan dengan untuk mengekalkan prestasi.

Diguna pakai dalam semua acara.

     C) PrePost Massage - Teknik Campuran ini dikemaskini  mengikut kesuaian acara yang berlansung, selalunya Sukan yang berterusan atau “back to Back comp” Amat memerlukan teknik Ini. Haaaa... Nak tahu bagaimana?? Kena gunakan perkhidmatan kami dalam Pasukan Anda!! 😉. Akan mengambil masa lebih kurang 30-45 minit untuk 1 sesi. 

HANYA SOIGNEUR/TERAPI YANG DILATIH PRO M SAJA YANG MEMPUNYAI KEMAHIRAN INI. Anda Nak cuba tak??

     C) Maintenance - Manakala teknik Ini pula lebih kuat dan dalam, Stroke juga 50/50 tidak perlahan dan tidak laju, pesakit akan sakit sikit Tapi berbaloi, fokus kepada masalah atau kecederaan yang kronik digabungkan dengan beberapa teknik yang lain untuk memberikan kesan yang lebih efisien. Nak tahu best atau tidak, Mai center Pro M Cuba dulu sekali.. 😁

Note : Tip dan Info ini dikongsi oleh Konsultasi Kanan Pro M berdasarkan pengalaman, pengetahuan dan sokongan rujukan daripada bacaan beliau melalui kertas kajian yang dibuat oleh pakar, para saintis Sukan dan didokumen kan. 

MIRA FILZAH: Say Thank You to Your Parents

MIRA FILZAH: Say Thank You to Your Parents: Nak ucap ‘terima kasih’ dekat ibu bapa kita senang tak? Haa, mungkin antara kita, ada yang senaaaangg sangat nak ucap terima kasih dekat ...

Basic Akaun

Assalamualaikum, 

hari ni aku belajar pasal akaun skit. daripada aku buang masa ntah pape baik aku mempertingkatkan ilmu perniagaan nih.
so what i learn today?? its about P.O, D.O, Invoice, Quotation dan Payment Voucher.

apa P.O? : Purchase Order. Berlaku bila kita as company nak beli sesuatu barang, atau memerlukan perkhidmatan daripada Supplier. So Kita hantar P.O dulu.

Quotation : Dalam B.M disebut SEBUT HARGA, setelah P.O dihantar supplier akan tengok dulu stok yang dorg ada then baru Quotation akan dibuat mengikut kepada keperluan company. dari segi harga, unit dan kuantiti. Q dihantar kalau tak setuju company boleh mintak quotation yg baru.

D.O : Delivery Order menunjuk barang2 yg dihantar supplier kpd Company tapi dlm D.O xde harga bayaran hanya unit dan kuantiti. bila brg sampai pd Company setelah diperiksa barulah di Sign oleh org yg tertentu. biasanya D.O akan disertakan dgn Invoice.

Invoice : bila company comfirm nk beli baru supplier akan keluarkan Invoice dimana Invoice ni bayaran bukan secara fizikal lagi. Inovice ada Unit, kuantiti, dan plh penting Total Payment.
selepas di sign maka P. V perlu disediakan.

Payment Voucher : Disediapkan utk membayar kepada Supplier, dlm PV ada no invoice, Date, & bank cheque no. ( Bos Sign, Supplier amik Cheque dan sign P.V jugak then Company amik semula P.V utk difile kan)

Susunan File : Payment Voucher, Invoice, D.O, Quotation dan Purchase Order.

haaaaa.. ok tak? ringkas..
yang mana tak faham boleh beli buku dan bacalah lebih mendalam.
 

The Triathlete's and Sport Massage

Wed, 4 Nov 2014

By Azlan Othman

You've got the date of your big race circled on your calendar and have planned a systematic approach to ensure you're ready to perform at your best. But have you planned your rest and recovery, too?

As your training hard, not enough sleep and rest, dehydration , everyday working on you Swim, Bike and Run away from your normal life actually. As triathletes we spend a lot of time in front of our screens and considering numbers of times. To balance this activity, you need a quiet period to tune in to your body's wisdom. And, with that wisdom comes self-knowledge, which is critical in endurance racing and in life.

As sporting standard continue to improve, the intensity of training method increases accordingly. Nowdays the amateur triathlete may train as musch as the top professionals did a decade ago, but there is a price to be paid for such a high level of effort.

                                Credit to US.Triathlete.Org

Speak Up on yourself!!

The body needs to rest to enable it to recover from the fatigue which result from hard training and to enable it to develop the resilience necessary to be reached between session and performance may level off and eventually decline.

Endurance athletes, particularly those with the fortitude to train for an triathlon race or IRONMAN, are pushing on through uncomfortably zone  and even through pain. To best counter this impulse and hasten your recovery, let your time in massage be the opposite. If the home like a training field, the pressure unstable, your body feel very week, speak up for yourself. Your therapist wants you to have the best possible experience. Don't be shy to explain your needs so that you can have a relaxing massage tailored specifically to your tastes. And be sure you explain to your therapist how you've been using your body and when your races are.

Why Sport Massage very closed with Triathlete??

Multisport use everysecond of musculoskeletal system if being overtrained in this way it become vulnerable to trauma. So Sport massage acts to supply O2 to the muscles and hence speed up the process of lactic acid removal without further involvement in exercise from the triathlete or person.

Spasm in muscle can occurs not only for the reasons already mentioned, but also for a lack of calcium, electrolytes, ATP or where the enervating nerves are irritated (Eg. by waste product) which causes an involuntary prolonged cramping muscle concerned.


Train daily and compete on a regular basis can benefit greatly from the preventive, restorative and curative power of Sport
Massage, the treatment can :-

1. Speed you recovery time

2. Prevent muscular and tendinous injuries
3. Reduce the strain and discomfort of training
4. Add consistency to training
5. Helps cure Chronic injuries
6. Help heal acute injuries properly so that the effected areas do not become a source of continued trouble
7. Restore lost mobility
8. Lengthen one's athletic career.
9. if muscular spasm is inhibiting the normal funtioning of a given body part, massage can helps restore normal muscular function.



Rebecca. G. The Effect of Sport Massage on Mood State, R.O.M, Sport Performance and Perceived performance. Thesis University of Montana 2005.

A. Moraska. Sport Massage a Comprehensive review. J. Sport Medicine phys fitness. 2005;45:370:80.

Cupido. C. Effect of massage therapy after exhaustive endurance exercise in young healthy males. Thesis McMaster University 2010.

Wilson. J. A. The Effect of Sport Massage On Athletic Performance and General Funtion. Massage Therapy Jornal 2002. 

My Practise Based at :-

Pro Mmr Sports Recovery (HQ)
B-39-01, Jalan Danau Lumayan 

Pusat Perniagaan Danau Lumayan, 

Bandar Sri Permaisuri, 57000 Cheras, 

Wilayah Persekutuan Kuala Lumpur

Branch :-

1.        Pro Mmr Bentong, Pahang. Malaysia

            Contact for appointment : +0132945001 ( Nik)

2.        Pro Mmr Penang Northen, Pulau Pinang/Kedah. Malaysia

            Contact for appointment : +0125521421 ( Faruq )

3.        Pro Mmr Selayang, Selangor. Malaysia

            Contact for appointment : +0192334867 ( Shahir )

4.        Pro Mmr Kuala Terengganu, Terengganu. Malaysia

            Contact for appointment : +01111015930 ( Irsyad )

Email : azlan.prommr@gmail.com
Hp No : 012-3992109 (HQ Appointment)

FB : PRO MMR SPORTS RECOVERY

INSTA : PRO MMR SPORTS RECOVERY

Service :-

1. Sport Massage
2. Remedial treatment
3. Myofascial Release
4. Trigger Point Therapy
5. Facial massage

6. Sports Acupuncture

7. Sports Cupping

8. Physiotherapy 

9. rehabilitation program 
10. Pre-Post Test / Assessment & Palpation

11. Ice Therapy 

12. Sports Science Service

13. Sports psychology 

14. Stretching's 
15. SOIGNEUR SERVICE

" ANY ONE CAN TREAT BODY LIKE A YOUNG MAN"

HOLIDAY : Backpacking

Assalamualaikum, Regarding to my fellow friends and readers.


       As we know nowadays many youngster would like to travel, feeling to know a new place, concern about the culture, socialism, give hand to another country, study, just for shoot panorama landscape and so many purpose to Traveling.

      From my view Holiday similar or same meaning with Vacation, so in the meaning have many type of holiday example "Adam break for 1 month to Vacation, and Adam choose to Adventure traveling" that mean we have many choice for our holiday. maybe can go just for photo-shoot, culture and art, architecture, economic, business trip, adventure tour, ocean to peak, study, and many more.

      On my writing today, would like to share with you about my way to holiday. what i understand. what i learning, what i see, what i taste, what i smell, I'M Choose Backpacking Style.

What Its Backpacking ??

form of low-cost, independent international travelling.

      use of a backpack or other luggage that is easily carried for long distances or long periods of time.

Use public transport, inexpensive accommodation.

What its Backpacker get ??

Learn about culture.

Meeting a local people.

Catch the awesome view.

Earn more knowledge and experience.

Wilderness adventure. 

Respect diversity.

Preparation before backpacking ??

Research the destination.

Keep Money & Bank Plus.

Learn to read map, GPS & Survival Skill.

Find suitable dress with environment & Weather. 

Buy Backpack (Light weight, good material).

Passport & Visa  

Medic Kit

 

 

Result from backpacking ??

 Self-Development.

Think creative & positive.

Enhance risk management & problem solve.

Travel Motivation.

 


Best Regard

Dr.Allenpacker, A.L 2014