LEE ZII JIA juara all england 2021

Lee Zii Jia (Malaysia) vs Viktor Axelsen (Denmark)

Game 1 - 30 - 29

Game 2 - 20 - 22

Game 3 - 21 - 9

Sumber

360 degrees shoulder training

Workout 1

Exercise	Sets	Reps	Emphasis
Smith-Machine Overhead Press	3*	15, 10, 6	Middle, front
Upright Row	3	10, 10, 10	Middle, front
Front Dumbbell Raise	3	8, 8, 8	Front
One-Arm Machine Front Raise**	3	10/8, 10/8, 10/8	Front
Seated Dumbbell Lateral Raise	2	10, 10	Middle
Standing Cable Reverse Flye	2	10, 10	Rear

Workout 2

Exercise	Sets	Reps	Emphasis
Seated Dumbbell Press	3*	15, 10, 6	Middle, front
Smith-Machine Overhead Press	3	10, 10, 10	Middle, front
Standing Dumbbell Lateral Raise	3	8, 8, 8	Middle
Machine Lateral Raise**	3	10/8, 10/8, 10/8	Middle
Bent-Over Cable Lateral Raise	2	10, 10	Rear
Front Barbell Raise	2	10, 10	Front

Workout 3

Exercise	Sets	Reps	Emphasis
Front Barbell Raise	3*	15, 10, 6	Front, middle
Arnold Press	3	10, 10, 10	Middle, front
Bent-Over Dumbbell Lateral Raise	3	8, 8, 8	Rear
Reverse Pec-Deck Flye**	3	10/8, 10/8, 10/8	Rear
Front Cable Raise with Rope	2	10, 10	Front
Cable Lateral Raise	2	10, 10	Middle

Choose your weights to approach muscle failure by the rep range listed.
* Includes 1-2 warm-up sets, but do as many as you need.
** Train the second move for the targeted delt head with drop sets. After reaching muscle failure, quickly reduce the weight.

Source

Unusual Ways To Burn Calories

#1 Eat Popcorn

Eat plain popcorn without any salt or butter. Your teeth will have to work to crunch them up, which in turn will burn calories.

#2 Shake Your Legs

While you sit at your desk, shake your legs. It'll burn calories. After doing it for long enough, you may start not even noticing you're doing it.

#3 Skip Stairs

Don't walk stairs step by step. Instead, skip steps. This will work your leg muscles and burn more calories.

#4 Text Like Mad

Love to text? We dare you to do it for an hour straight. It'll burn 132 calories!

#5 Eat While Standing

According to the Mayo Clinic, eating while standing burns more calories. Plus, it keeps your body stretched.

#6 Laugh

Laughing for 15 minutes straight burns 50 calories, or 5 pounds per year. So turn to Comedy Central and get to chuckling!

#7 Rearrange Furniture

Want to knock out 266 calories? Spend 30 minutes rearranging the furniture in your home.

#8 Eat Spicy Food

Spicy food ups your metabolism. Especially useful is spicy food with chill pepper and mustard seeds. They contain capaicin, which is a calorie-burning compound.

#9 Put On Lip Gloss

Here's a shocker. For every 765 times that you put on lip gloss, you burn 100 calories!

#10 Take A Cold Shower

Take a cold shower. All the extra work required for your body to maintain its core temperature will cost you at least 100 calories.

#11 Massage Time

Give someone who is stressed out a 30-minute massage. It'll help you burn 145 calories, while relieving the person's stress.

#12 Hair-Drying Blowout

Spend 30 minutes carefully drying your hair after a shower. It'll burn a whopping 100 calories.

#13 Stand On Your Tippy Toes

Stand on your tippy-toes when cleaning yourself in the shower, brushing or teeth or whatnot. It'll put pressure on your body and thus burn calories. It'll also strengthen your calves.

#14 Sit On A Balance Ball

Sit on a balance ball when you work at your desk. The work required to maintain your balance will burn a bunch of calories.

#15 Grocery Shopping

The next time you go grocery shopping, challenge yourself to complete it as fast as possible. Walk quickly down the aisles and carry around a basket instead of pushing a shopping cart.

Source

Dumbbell

Pada 18/9/2013 yang lalu, saya telah membeli peralatan terpakai untuk senaman angkat berat seperti pada gambar di bawah dengan harga RM650.00. Boleh dikatakan kesemuanya berada dalam keadaan baik kecuali sepasang pemegang dumbbell yang harus diperbaiki. 

100kg (kepingan besi sahaja)

Pemegang dumbbell yang telah rosak...

Pembalut getah telah dibuang...

Siap - kimpalkan dua biji 'washer' pada pemegang dumbbell...

Tiada masalah untuk 30kg kepingan besi...

Pandelela Rinong raih gangsa di Olympic London 2012

Setelah dikejutkan oleh penerjun terburuk Jerman Stephan Feck semalam dengan tanpa memungut sebarang mata dalam acara terjun papan anjal 3m, hari ini negara kita dikejutkan pula oleh penerjun kelahiran Sarawak yang menyumbang gangsa di temasya Olympik London 2012.

Beliau yang dimaksudkan ialah Pandelela Rinong, berusia 19 tahun dalam acara kegemarannya iaitu terjun platform wanita 10m individu. Beliau mengumpul 329.20 mata di belakang penerjun dari China, Chen Ruolin yang mempertahankan gelarannya dengan 422.30 mata. Pingat perak menjadi milik penerjun Australia Brittany Broben dengan 366.50 mata.

Pandelela memulakan terjunan pertama dengan hambar ekoran kesilapan dengan memungut 58.50 mata sahaja daripada acara 'forward 3 1/2 somersault'. Beliau kemudian bangkit dengan mengumpul 78.30 daripada acara 'back 2 1/2 somersault', 64 (Armstand back double somersault) dan 76.80 (back 1/2 somersault 1 1/2 twist).

Pandelela akan mendapat ganjaran wang tunai sebanyak RM150,000 di bawah skim hadiah ganjaran sukan (Shakam) Kementerian Belia dan Sukan dan mendapat pencen seumur hidup sebanyak RM2,000.00 sebulan.

Di sebalik kejayaan Pandelela semalam, ada juga insan yang memandang rendah serta mempersenda kemampuan atlit negara di laman sosial facebook seperti di bawah. Orang tersebut dikenali sebagai Johari Pain dan berikut adalah buktinya...

Diver (Stephan Feck) scores 0.0s in 2012 Olympic

Click HERE to view the video clip.

Stephan Feck probably didn't plan on finishing last in the men's 3-meter springboard diving preliminaries, but he most certainly did not plan on his dive becoming an Internet viral sensation, earning the title of "Worst Olympic Dive."

Feck's embarrassing performance at the Aquatics Centre will likely go down as one of the worst flops of the 2012 London