CROSS COUNTRY RULES

Im back 😎

Badminton? Done ✅ Ultimate Frisbee? Done ✅ Let's move to another sports topic which is Cross Country. It is a sport in which teams and individuals run a race on open-air courses over natural terrain such as dirt or grass. The course should be clearly marked with tape on bth sides, must not contain any other long straight apart from start and finish area. The most suitable is natural, undalating curse with smooth curves and short straights. This knowledge I got from the seminar I 

attended last year which is 'Kursus Kepegawaian Olahraga'.

So here is the basic rules for cross country:

1) Distance.

👨🏻 10 km
👩🏻 10 km
U20 - Men 8 km
U20 -  Women 8 km

Distance recommend for U18 competitions
👦🏻 6 km

👧🏻 4 km

2) Start 🏁

🎐 Race shall be started by firing gun. 

🎐 The commands for races longer than 400m shall be used.

🎐 In races include large numbers of athletes, five-minutes, three-minutes and one-minutes warning should be given.

🎐 Athletes shall be lined up in manner determined by organizers.

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3) Safety. 🚑
🎐 Organisers of Cross-Country Races shall ensure the safety of athletes and officials.

4) Drinking / Sponging & Refreshment stations. 🍹

🎐 Water and other suitable refreshments shall be available at the start and finish all races. 

🎐 Shall be provided if weather conditions warrant such provision.

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5) Race conduct.

🎐 If referee satisfied on the report of a Judge or Umpire or otherwise, an athlete has left the marked course thereby shortening the distance to be covered, he shall be disqualified.

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ULTIMATE FRISBEE? 🥏

Hai everyone. Are you ready to learn something new? 

Today's topic is about Ultimate Frisbee❗❗❗ Whuuutttt is that ❓❓❓ Ahaaaa, according to whatisultimate.com on 2015, ultimate frisbee is an exciting, non-contact team sport played by thousands all over the world in Open, Mixed and Women's teams. It is fast-paced game, demanding its player to develop razor sharp throwing skill and immense stamina & agility. Did you know about this sport? No? Actually, ultimate is a newcomer friendly. I learn about this sport because it was played by one of my friends. To make it short, ultimate has been played by flying a disc "frisbee" to their own teammates. Seems like easy peasy lemon squeezy right? But, NOT FOR ME 😂 It is a high intensity sport where you need to develop more on your cardiovascular endurance. 

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The rules you need to know in order to start are easy to pick up (maybe). There are 10 basic rules that you need to know. 

1) The playing field.

🎊 The field is 100 meters total.

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2) Starting play. 

🎊 The team have 7 playes on the field. Each point starts with the teams on the line at the fron of their end zone. The defending team throws the disc (called the pull) to the attacking team to being play.

3) Scoring.

🎊 Each time the attacking team recieves the disc in the end zone of defending team, they score a point. After scoring a point, the next point begins with the attacking team becoming the defenders.

4) Disc movement.

🎊 The disc can move in any direction via passes between players of the attacking team. The player with the disc must be stationary.

5) Turnovers.

🎊 When pass is incomplete, for example the disc goes out of bounds, the receiving player drops the disc, the defense blocks or intercepts or intercepts the pass. The defending team gains possession of the disc and becomes the attacking team.

6) Substitutions.

🎊 It can only be made after scoring a point, or if a player is injured during a point.


7) Contact.

🎊 The sport is considered non-contact. If there is contact between two players, the result is a foul.

8) Fouls.

🎊 If there is contact between players, the result is a foul. If the foul causes a turnover, the attacking team remains in possession of the disc and play is restarted. 

9) Refereeing.

🎊 Each player is responsible for calling his/her own fouls and for resolving any disputes that might arise. Even at the highest level of Ultimate , there is no official referee.

10) Spirit of the game.

🎊 Ultimate emphasizes sportsmanship and fair play. Competitive play is encouraged, but never at the expense of the respect between players, observation of the rules or the enjoyment of playing the sport. 

That's all what I can share to all of you. May this knowledge will help you to know what is ultimate frisbee and start playing it. Stay active and enjoy the game 🥏

MUSLCE CONTRACTIONS

Hai Everyone 😷 How are you today? Hope you guys are doing well. Please pray for my health, because I'm going to have flu and sneeze today. 
So let's jump into our topic. My brother asked me a cpouple of days ago about muscles, because he siad he wanted to build up his muscle. Based on knowledge that I learnt during Diploma & Degree, I want to explain a little bit about muscle contractions when we do exercise. Actually, there are three types of Muscle Contraction. 💪🏻

1) Concentric Contraction.
🔐 Muscle shortens.

2) Eccentric Contractions.
🔐 Muscle lengthens.

3) Isometric Contractions.
🔐 Muscle does not change. Neither shortens nor lenghtens.

These three types of muscle contractions that happened if you're doing an exercise or bicep curl. Keep exercising in order to get muscular body. But make sure to do it in correct techniques, proper attire, suitable place and keep hydrated. ❗❗❗ Goodluck on trying. 🥰

MAKING BADMINTON AS YOUR HOBBY 🏸

Hai Assalamualaikum my beloved followers 💖

My previous topic was about travel, which could help me reduce my stress. And now, doing what we like  or hobby can also improve our mood, mental health and quality of life. As for me, I choose Badminton as my hobby to release my stress, anger and sadness. But, it depends on you, as long as it makes you happy. Playing badminton can also help me to reduce or eliminate boredom during my leisure time. Just to let you know, even when I'm so busy, I really love to play badminton. I'm going to make time for it. So, I have the credibilty to tell you more about this sport, are you ready? Let's go 🚀

First and foremost, the basic equipments you need to have is:

1) Badminton racket.
2) Badminton shoes.
3) Suitable attire/sport attire.
4) Shuttlecock.
5) Badminton net.
6) Badminton grip.

Secondly, we move to basic skills in badminton that you must know. You should learn the basics before learning how to hit badminton shots.

1) Basic Gripping Technique. 
✨ You must learn how to hold your racket using forehand and backhandgrip. The condition of your hand will be different according to your shots. If you are not holding the racket properly, you won't be able to execute strong shots.

2) Basic Footwork.

✨ Secondly, footwork is important thing that you must learn because good footwork allows movement around the court.

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3) Basic Badminton Strokes.
✨ What is badminton stroke? A badminton stroke is the movement of the player's racket with an intention to hit the shuttle. But..... did you know, there are four types of basic badminton stroke which are Overhead Forehand Stroke, Overhead Backhand Stroke, Underarm Forehand Stroke, and Underarm Backhand Stroke. 

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4) Badminton Serve.

✨ I bet that each one of you know that a badminton rally starts with thw serve. You need to know the correct techniques to deliver good serve.

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5) Basic Stance.
✨ It is the way you stand when retrieving certain shots from your opponent. Let me guess, this may be your first time hearing of this term right? So, a good stance set you up to defend and attack effectively during a game. You must learn, Offensive Stance, Defensive Stance, and Net Stance.

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In order to become an intermediate or advanced player, you must MASTER the basics, make them as your habit and after that keep training. Once you get your basics right, learn those advanced shots and skills. Happy trying everyone. Goodluck. 💪🏻

PLACE TO TRAVEL 🛫

Hello hello hello 😎

How are you today?  Hope you're doing great. On my previous post, I explained about the benefits of gardening right? So now, I would like to tell you about the place you need to go to travel. I choose this topic because I love to travel and last week I have spent my whole weekend traveling to Terengganu. As for me, traveling can also reduce my stress and make me forget about my problems for a while.

Before that, I want to tell you what is the benefits if you are traveling? 

🛫 Can ensuring your inner peace.

🛫 Exploring new cultures.

🛫 Improve your language skills 

🛫 Makes you more confident and independent.

Next, we proceed to our main topic which is place you need to go to travel. 

1) Terengganu
Has been popularly known as the Land of Turtles, many turtle species such as Leatherback come to nest on its beaches each year. Although, fishing has always been their main economic activity. Terengganu is home to a diverse and close-knit society, where people are friendly and charm that exuberantly warmth and grace, with strong moral values. People of different races share the bonds of neighboorhood, a strong liking for local food and speak the same local dialect. It was popular with their "kerepok lekor" as well.

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     A) Pasar Payang.

It is located on the side of Terengganu River and it is most well-known tourism destination in Kuala Terengganu.In this Pasar, it offers various kinds of traditional handcraft products such as Batik, Silk cloth, Songket, metal product and fresh vegetables. 

     B) Crystal Mosque. 

The mosque is located in the Islamic Heritage Park in Terengganu. According to Wonderful Malaysia website that have been established on 2017, this mosque took two years to be built from 2016 -2008. It was only opened to the public on 8th February 2008 by the 13th Yang di-Pertuan Agong, Sultan Mizan Zainal Abidin of Terengganu. 

As for me, this mosque has its own uniqueness which coated with steel, glass and crystal. 

     C) Drawnbridge. 

It is the first drawbridge built in Malaysia & Southeast Asia. Its design was inspired by London Tower Bridge in London. Basically, the drawbridge allow users to cut their travelling time between Sultan Mahmud Airport as well as University Malaysia Terengganu and Kuala Terengganu by about 15 minutes.  I love the view at night because it full of lights.

     D) Beach of The Old Ugly Stone.

 Pantai Batu Buruk is a famous beach for strolling and such a good place to visit especially in the evening. It  is located 1km from the city centre of Terengganu. From what I can see, this beach is a popular destination for the city folks of Terengganu and throughout Malaysia. It's suitable for girls to OOTD. 😁 

In a nutshell, I think Kuala Terengganu had such a beautiful and interesting place to visit. Terengganu holds the charms and splendor from others state in Malaysia. It is home to a diverse and close-knit society, where people are friendly. People of different races share the bonds of beighborhood, a strong liking for local food and speak the same local dialect. I admit it 🤝🏻 So, you can visit Terengganu after this. Happy holidays everyone. 🤗

HOME GARDENING IS GOOD FOR YOUR HEALTH 🌻🌼

Hello I'm back 🤞🏻

So I want to share something about Gardening. Basically, gardening is not just about making your house look good. Caring for plants can also do wonders for your own wellbeing, an abundance of scientific research suggest. Did you know that gardening such as pulling weeds & planting flowers can cause you to burn 200-400 calories peroly  hour? Gardening is not only gardening but it can be as effective form of workout & benefits to your mental health. So... What are the 5 reasons why gardening is good for you? Let's go ❗❗

My niece & her favourite flowers.

🌻 Burns Calories.
As I mentioned earlier, gardening can be a workout activities but depends on what you do and for how long. A simple 1 hour of gardening could help you to burn up to 330 calories. I have done some research, accoording to The National Institute of Health recommends 30-45 minutes of gardening for three to five times per week. This could be a perfect solution for those not wanting to visit the gym. 😂

Every weekend, me & my mom spending time together in here.

🌻 Stress Relief.
Gardening is a form of exercise which good for you as it helps to release endorphins hormone. This hormone helps to make people feel satisfied & relaxed. I have read on an article which the level of a  stress hormone in your brain called cortisol could be reduced through gardening. It also can reduce symptoms of depression & anxiety.

Having this beautifully blooming purple orchid absolutely will reduce my tension.

🌻 Can make you Happy.

Gardening can make someone happy? Is it true? As for me, absolutely yes hehe.😉 Getting dirt under your nails 💅🏻 while digging in the ground can make you extremely happy. In fact, a healthy bacteria lives in soil can increase levels of serotonin & reduce anxiety. But what is serotonin actually? Serotonin is a happy chemical, a natural anti-depressant and strengthens the immune system. I've never heard about this before, so I've decided to do some research about it and all of us has gained new knowledge.

Beautiful isn't? I was so pleased to see this vibrant flower in the blossom.

🌻 Give you Boost of Vitamin D.

As I told you, workout/exercise can be replaced with gardening. So, a healthy dose of Vitamin D will increase your calcium levels which benefits your bones & immune systems. Other than that, exposure to sunlight 🌞 helped older adults like my mum achieve adequate amounts of Vitamin D but don't forget to apply sunscreen. 

Each morning, my mom's going to water the flowers and fertilize them.

🌻 Free Anger Therapy.

Gardening is the best therapy to get rid your anger. I said what I said. If you have experienced a bad day, just simply grabbing a shovel and doing some heavy digging or drastic prunning. Distracting yourself from your life's stress through gardening is an excellent technique because this activity is connected to growth and renewal. You can try by yourself and know how does it feels. 😇

Seeing these beautiful white flowers will make me happy after battling or angry at someone else.

These are the reason why I enjoyed gardening. It helps me a lot in this tough life. If you're having a bad day, don't worry because you can spend your time wisely by doing this useful activity. It's worth your time, money, energy and your entire life. Happy gardening peeps. See you guys again. 👩🏻‍🌾

LARGEST HYBRID THEME PARK

Hi everyone. How are you today? Feeling good? 👍🏻
On my previous topic that I shared is about Skytrex Adventure Park. But now, I want to tell you about The Rift. Have you heard about this facility? So let's go ❗❗ Nowadays, VR or AR in gaming are very popular among youth. Actually, VR stand for Virtual Reality gaming where the application of (3D) artificial envoironment while AR is Augemented Reality gaming where the integration of game visual and audio content with users environment in real time. 

The Rift is the largest VR/AR theme park in Malaysia currently located in Mid Valley Megamall, Kuala Lumpur. The park houses an array of virtual and augmented reality attractions catering to a wide range of individual preferences for fun-filled experiences. Park-goers can choose from more than 20+ high tech fun experiences here at the park, from free-roaming virtual reality shooters, scream-filled thrill rides, and a taste of our reality enhancing AR technology. I bet that everyone will love this park especially GAMERS 😱 It is so exciting...

THE RIFT ATTRACTION:

THE RIFT LOCATION:

📍Jalan Syed Putra, MY Kuala Lumpur Mid Valley City T102 & 102A Level 3, Mid valley MegaMall. You can search in Google Maps/ Waze to get there. 🚎

Maps

THE RIFT OPERATING HOURS AND PRICING:

📌 They are open their facility for everyday from 10 am until 10 pm. ⏰  

The pictures below is their ticket price to enter the facility. You can book the tickets through online on their website. Just search therift.com.my

The Rift's activities are quite interesting and challenging. I can't imagine there's a place like this in our country. Good job of Malaysia. 👏🏻 This place is really recoomended for people who want to have fun and challenge themsleves. You should give it a try. Stay tuned for the next post. 😘