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  • Regangan Otot / Sterching: Minggu Hari Aktiviti I T T Kaedah Pelaksanaan

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    YuKi Tea
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    The document outlines a weekly exercise schedule consisting of various cardio and strength training activities on Wednesdays, Fridays, and Sundays. On Wednesdays, the routine includes warm-up exercises, stretching, circuit training with running and bodyweight exercises, and basketball games. Fridays include warm-up, jogging, and badminton. Sundays consist of warm-up, fartlek running with varying speeds, push-ups, sit-ups, and burpees followed by cool down stretches. All activities are divided into sets and include rest periods between sets and activities.

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    Gkk Jadual Minggu 1

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    The document outlines a weekly exercise schedule consisting of various cardio and strength training activities on Wednesdays, Fridays, and Sundays. On Wednesdays, the routine includes warm-up exercises, stretching, circuit training with running and bodyweight exercises, and basketball games. Fridays include warm-up, jogging, and badminton. Sundays consist of warm-up, fartlek running with varying speeds, push-ups, sit-ups, and burpees followed by cool down stretches. All activities are divided into sets and include rest periods between sets and activities.

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    © All Rights Reserved
    Download as XLSX, PDF, TXT or read online from Scribd
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    Download as xlsx, pdf, or txt
    7 views2 pages

    Regangan Otot / Sterching: Minggu Hari Aktiviti I T T Kaedah Pelaksanaan

    Uploaded by

    YuKi Tea
    The document outlines a weekly exercise schedule consisting of various cardio and strength training activities on Wednesdays, Fridays, and Sundays. On Wednesdays, the routine includes warm-up exercises, stretching, circuit training with running and bodyweight exercises, and basketball games. Fridays include warm-up, jogging, and badminton. Sundays consist of warm-up, fartlek running with varying speeds, push-ups, sit-ups, and burpees followed by cool down stretches. All activities are divided into sets and include rest periods between sets and activities.

    Copyright:

    © All Rights Reserved
    Download as XLSX, PDF, TXT or read online from Scribd
    Flag for inappropriate content
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    of 2

    Minggu Hari Aktiviti I T T Kaedah Pelaksanaan

    Memanaskan badan / Warming up


    1 Rabu 1 set 15 minit
    Regangan otot / Sterching
    1. Tekan tubi
    2. Bangun tubi
    3. Anjal bangku Rehat 30 saat setiap stesen
    Latihan
    3 set 45 minit Rehat 2 minit antara set
    4. Lari ulang alik Litaran
    Masa aktiviti - setiap stesen 60 saat
    5. Skipping
    6. Squad jump

    Rehat 10 minit (setiap sesi) Masa


    Bola keranjang (permainan) 2 sesi 1 jam Latihan Jeda
    aktiviti - setiap sesi 20 minit

    Menyejukkan badan / Cooling down


    1 set 15 minit
    Regangan otot / Sterching
    Memanaskan badan / Warming up
    Jumaat 1 set 15 minit
    Regangan otot / Sterching

    Berlari secara perlahan (jogging) di Rehat 10 minit (setiap set) Masa


    2 set 1 jam Latihan LSD
    sekeliling Pulako aktiviti - setiap set 20 minit

    Badminton (permainan) 1 sesi 20 minit


    Menyejukkan badan / Cooling down
    1 set 15 minit
    Regangan otot / Sterching
    Memanaskan badan / Warming up
    Ahad 1 set 15 minit
    Regangan otot / Sterching

    Latihan Perjalanan untuk setiap stesen -100m


    Jog, stride, walk, speed 3 set 1 jam Rehat 5 minit antara set
    Fartlek
    Tekan tubi
    Latihan 10 kali ulangan untuk setiap aktiviti Rehat
    Bagun tubi 2 set 20 minit 5 minit antara set
    Bebanan
    Lakuan burpee
    Menyejukkan badan /Regangan otot 1 set 15 minit
    Menyejukkan badan /Regangan otot 1 set 15 minit

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