Jom senam bahu ke belakang / Backbend work out

1. Berdiri tegak, bahu ke belakang, perut kempis ke dalam seperti menolong tulang belakang menegak, dada ke depan untuk lebih bergerak semasa bernafas. Tarik nafas,  hidu mendalam, mulut tutup, lepas nafas perlahan-lahan. (maaf  tiada foto tapi seakan seperti foto no.1 meniarap tapi berdiri)

2. Bila di rumah boleh cuba, meniarap di lantai beralas kain atau atau tuala, rehat muka di sebelah pipi kiri atau kanan. Dan rehat dada di lantai, angkat tangan ke belakang dan genggam dua belah tangan,  meluruskan dua2 tangan ke atas. Selepas itu bole cuba mengangkat kaki dan tangan memengang perhelangan kaki. Lebih mendada. 

3. Melutut, tangan cuba memegang pergelangan kaki atau tumit, pastikan bahu selari dengan tumit.

Faedahnya : Memberi ruang yang lebih pada paru-paru .  Lebih mudah bernafas dan mendapat lebih oksigen di kerangka. Merehatkan minda. Lebih rengangan di tangan kaki, peha, menjadi kulit lebih pejal. Akan menukar tabiat berdiri lebik tegak selepas senaman ini.

English version here :

1. Stand upright,  shoulders stretch back, chest forward, tummy vacuum in as if trying to straighten the spine. Breathe deep like smell roses, mouth closed, exhale slowly. (Like in th photo number 1, but stand position)

2. When at home, can lie flat on tummy, chest slightly up, two hands join from the back,  straighten the hands up, chest forward.

3. Another position, kneel backbend, on the knees, hands secure at the ankles, head face up..

Benefits: lung expansion, easy breathing, more relaxing,  prone to stand straight after practice.

See photo from bottom :)
 Maaf aturan gambar dari bawah :)
 3. Melutut,  badan ke blakang, posisi bahu selari tumit kaki, tangan  menogkatnya, dongak muka ke atas perlahan. Nafas

2. Meniarap memegang kedua belah kaki

1.on tummy thigh down

foto dari buku

persepsi berlainan

Bila terbaca komen blogger Lydsunshine tu saya ingin terangkan kenapa saya buat dwi bahasa. Saya rasa semua boleh agak untuk latihkan minda supaya menambahkan vocab dan lebih memahami bahasa kedua. 

Lagipun masa saya bekerja dengan syarikat oil and gas,  saya berjumpa dengan ramai principals manufacturer dari luar negara. Berbahasa inggeris untuk dokumen, tentang harga barang atau untuk urusan pejabat boleh la berinteraksi... tapi bila sekali sekala pergi lunch, sembang tentang general dah kalut cari ayat. 

Merekai menyoalkan tentang agama secara sindiran  seolah pilihan agama disebabkan tertekan dengan peraturan negara, atau sebab parents dah Islam, anak terpaksa ikut.

Saya terangkan, kalau parents tak muslim pun, saya akan pilih Tuhan yang tidak menyerupai apa-apa yang pernah dilihat atau yang boleh dibuat sendiri seperti dengan tanah liat. Sebenarnya saya ada memberi contoh masa perbualan tu.

Rasa tak logik kalau tak da Tuhan nak kira semua semulajadi, kepada siapa la nak diminta tolong  jika ditinggal seorang diri.  Susah juga nak explain pada orang tiada Tuhan dari yang ada agama lain. Tuhan segalanya, ada Tuhan sudah mencukupi.

Mereka mengatakan yang mereka buat kerana nereka baik bukan kerana ganjaran (pahala), kalau nak berbahas kenapa mereka ambil gaji bila membeti pengetahuan mereka hmm...tak tahu la

Lagipun agama Islam, jika menjadi warak masih boleh mengisi permintaan naluri atau nafsu, kalau agama lain terpaksa bertahan seperti agama lain tak bole berkahwin dan tidak berkeluarga. 

Mereka ada cakap saya ni bole baca Al-Quran dengan tak faham apa-apa, tah ke tulis apa dalam tu,. Saya mengaku betul tak faham tapi mukjizat surah menenangkan diri dan minda dan rasa selamat yang ttak dapat gambarkan dan takkan sama perasaan dengan membaca tafsirnya.

Harga minyak naik kerana kita masih bergantung dari produk mereka ni. Kereta buatan sendiri dah ada, harap mesin analisa mesin di pelantar semua nanti kita buat sendiri pula. Waulupun faktor kecil, malaysia ni bumi Allah , sesiapa pun boleh mencari rezeki di sini. InshaAllah.

english version below

 

When I saw the blogger Lydsunshine;s comment, I wanted to clarify a bit why I chose two languages, I guess everyone would know because to practice mind to think in the languages and also to improve in vocab as well.

Moreover, I had worked in an oil and gas company before, had experienced a hard time to figure what words to explain better. It was easy to interact on office matters, on prices of items but once in awhile discussing general rules during lunch with foreigners manufacturers' principals, I felt I wanted to explain and didn't want to shut down especially on my religion when they said that malaysians are tensed without freedom on believe wise. As seem I am what I am because of parents are.

That's when I had explained, even though the parents are not, I would choose the one that is I never seen that my feel its right or something that not I craft or carve it. To whom should I call for help if I am left alone, while in oversea the only to survive is to the One, actually it is harder to explain to the non-believers. 

They stated when they do something good because they are honest and because they are good not because they being bribe to be one. Like deeds. If I were to debate why then they exchanged their expertise to money (salary). Its better to shut down before it boiled up.

As it in my religion, being pious is the ultimate aim but it didn't suppress me to not have family and to get married.

They said I read Quran without understanding the meaning, I agreed but it soothe the soul, calm the mind and it shoo away the worries.

Physical excercise sebahagian dari diri

Salam Jumaat, Semalam telefon mak, saja tanya khabar. Mak cakap kakak datang ambil dia dan bapa, nak bawa derang ke tempat physio therapy, tapi rasa tak jadi sebab tutup atau dah lewat. Tapi saya rasa ketinggalan pulak bila mak bagitau kakak ambik dia pun sebab dia baru balik gym yang berdekatan dengan umah mak tu...oh mana aci saya terfikir untuk diri ni yang dah lama tak bersenam. Jeles. Sememangnya saya suka fokus pada diri dulu sebab bersyukur pun kita diri yang dipinjam olehNya la yang kita mahu jaga kan
baru boleh jaga orang lain. Nak senam lepas ni, rengangan yang penting untuk peredaran darah. Berenang pun boleh juga, tapi kesian kat jangtung sebab terpaksa mengempam lebih. Kalau senam yoga atau pilates, take time to nafas, rengang, pastu relax :)

English version
Yesterday, called mom just to say hello. She said my sister came and pick her and dad, supposedly they are going to physotherapy centre, I couldn't here or catch what she said, but I heard it was closed. Then they went somewhere else, but she told that my sister came have her gym class that is really triggered me and awaked me that I did not do physical work out anymore, that is not nice. I do not feel me. To start everything even love is to love myself and focus on my self but neglected it somehow. Guess right after I want to do stretch and feel the different and a bit positive twists. Though swimming is good too, but pity to heart that needs to pump more but with stretching is more open the lung and breathe for better blood circulation, then relaxing slow breathing :)

Expresi mak iphone / bapa check in

English version below

 Expresi mak saya 

Kami sekeluarga menghadir satu majlis di mana ada beberapa speech tentang kewujudan sesuatu seperti kalau tak de zuckerberg tak ade facebook, tak de steve job tak de iphone, tak de ingva tak de ikea, lepas tu mak saya menyambung bahawa tak de ibu tak de la anak-anak yang memeriah majlis tu :)

Emak saya sangat suka lagu mother dimana liriknya "kepada siapa Kasih sayang, penghormatan kita patut diberi selepas Allah dan Nabi Muhammad saw,; ialah kepada ibu. Jadi dia lega tak perlu mengingati anak2nya dengan adanya lagu tu.

Expresi bapa

Bapa sememangnya happy bila salah seorang anaknya mempunyai rumah dekat klcc. Dia sembang-sembang dengan anak-anak saudaranya. Respons anak-anak saudaranya sangat   prnuh minat

begini "Bila lagi Pak Long nak jemput kami, kami tak sabar nak check in, tempat best macam tu baru best nak check in ni, tak payah susah, kami masak untuk pak long," Paklong pun tanya saya,,check in hotel, saya cakap check in kat hanphone, bagitau depa dah sampai situ :)

English vetsion

Mom's expression

We family attended one function the speech made by member of family, they mentioned the existence of modern world like there is no facebook if there is no zuckerberg, there is no iphone if there is no iphone, there is no ikea if there no ingvar, my mom simply continues there Ibu (mother) there are no her kids to make the function successful, it seems she wanted to be mentioned too. She love the song of mother where the lyrics day "eho should i givr my lovr snd respect afyrr Allah and Rasulullah, whos next? Mother.

With the song she no need to remind her kids already.

dad's expression

It seems that my dad is happy that one of his children has a place near klcc.

So he just small talk to his nieces about it, this is their response 

"Pak long,, so when are you inviting us, ee are excited to check in, that is the best place to check in. Pak long no need to treat us but ee go and cook for you pak long, we cant wait to checkin, then my dad turned and ask check in hotel? I said check in at the phone to mark that they have been there :)

Mak, Did I grow up according to plan?

 english version below

Lepas nafas panjang ja lepas hantar Faiq ni, dalam hati tertanya bagaimana la mak saya hantar saya ke sekolah, adakah mudah (ceh wah tak guna perkataan negatif iaitu "susah" :))

Hari ini teacher tanya saya adakah saya nampak perbezaan tak, dimana Faiq lebih senang turun dari kereta dan lebih happy, saya pun cuma bertanya balik kenapa sebabnya, tak boleh nak fikir sangat sebab berzikir je so that semua smooth.. Teacher sambung cerita sebab "the kid" tu tak hadir sekolah dah beberapa hari dah. Sejak saya cakap tak perlu berbincang dengan ketua guru. Teacher yang sambut Faiq ni cakap dia dah jumpa ketua guru. Ketua guru cakap Faiq sorang je yang nak kawan dengan the kid (mesti thrill budak ni terlantas dalam hati). Tapi saya terus cakap saya harap Faiq bermain depan mata guru-guru, dan bersyukur semua guru-guru pun aware tahu the kid tu macam tu. Yang tu penting boleh la tolong tengok-tengok, Faiq pun kena la sentiasa di pesan oleh saya, dan harap teacher pun buat demikian. you have long way to go Faiq, i pray okay.

Begitu juga saya sentiasa meminta mak mendoakan saya sentiasa bahagia dunia akhirat.

 faiq dalam hotel seri pengantin, janda baik, mama attend seerah Rasul saw 2013

english version

"I exhale and thankful but crossed in mind how mom took me to school whether it was easy or otherwise (just to use positive word here instead of negative like "hard" :))

The teacher asked whether I see any different today and know why that Faiq is happy and excited today. I asked why as in my heart I prayed hard to make the morning as easy as can be but  the teacher said because the "kid" did not come yesterday and told me that they talked to the headteacher and she said nobody wants to play with the kid but Faiq is kind of friendly with him.
I continue about the matter just to kill two birds with one stone or to have a matter solved by saying again to the teacher, I told Faiq to play near and around the teacher as the teacher could see him and observe him amongst the kids.I thankful that the matter has taken in good hand and there awareness about it.

Night Safari

Night safari, Singapore

Ticket : S$15 - S$20 - sorry tak berapa sure  harga tiket sebab kakak tersayang yang sponsor.  Alhamdulillah.

Taxi fare from Hotel Royal Scott at Orchard Road  to Night Safari - Sorry tak perasan juga sebab di belanja oleh kakak tersayang.

Nanti dinner after night safari boleh cerita cost berapa sebab kami sponsor :)

Run for your life

you snap me