STRENGTH TRAINING

In strength training, the squat is a compound, full body exercise that trains primarily the muscles of the thighs, hips and buttocks, quads (vastus lateralus medialis and intermedius), hamstrings, as well as strengthening the bones, ligaments and insertion of the tendons throughout the lower body. Squats are considered a vital exercise for increasing the strength and size of the legs and buttocks, as well as developing core strength. Isometrically, the lower back, the upper back, the abdominals, the trunk muscles, the costal muscles, and the shoulders and arms are all essential to the exercise and thus are trained when squatting with proper form.

Squat training with 42.5kg  for 3 times x 10

TRAINING REPORT:2nd Climbing Training @Nuang via Janda Baik

Ahad, 1 April 2012....jam 0730 pagi seramai 7 orang pendaki tegar+kurang tegar berkumpul di BHP Leburaya Karak untuk menjalankan misi latihan Expedition  Tahan 2012 dengan tujuan untuk menawan puncak Nuang melalui laluan Janda Baik Pahang... Arif,Mamu,Ustaz Din, Hafizi, Hafiz, Ida dan Fin bersiap untuk mengharungi cabaran pendakian bermula jam 0855 pagi dari starting point...dengan harapan setinggi gunung yang hendak ditawan bermulalah langkah-langkah kesakitan+kepenatan pada mereka yang "first time".... apa yang penting.... NEVER GIVE UP.......

Berposing dahulu di Air Terjun Chemperoh selepas 1 jam pendakian....

Selepas pendakian yang menyakitkan... berjaya ke puncak jam 0120 ptg...

Misi latihan kedua berjaya

Poster yang akan dibawa ke Expedition Tahan kali kedua di Puncak Nuang....

Kebun sayur di sekitar kaki gunung nuang laluan janda baik...

 Penghuni sekitar laluan ke Nuang via Janda Baik..."orang asal"

Setelah menempuhi hujan lebat dan laluan yang becah, akhirnya sampai jua di gate hutan simpan...berbaloi-baloi pendakian ini...Perjalanan pendakian yang mengambil masa sekitar 10 jam... sampai semula di starting point jam 0630 ptg.... Alhamdulillah segala yang dirancang berjalan dengan selamat, semua pendaki berjaya sampai dengan keadaan baik....apa-apapun.... NEVER GIVE UP....GOOD LUCK..

Semua gambar diambil dari FB Rafina Salam.... Thanks... 

2nd CLIMBING TRAINING@NUANG

Date : 01 April 2012(Ahad)

Time : 0700 am until done...

Location : Gunung Nuang Trail ( Assembly at Petronas Jalan Gombak before entrance Karak Highway )

Height Elevation : 1493metre / 4898 feet


What to Bring

"Compulsory items "

1. Water in easy to carry method, 1.5 - 2 liters (WATERBEG highly recommended)
2. Food: munchies, trial mix/energy bars, lunch, etc. (PowerBar or Gel)
3. Headlamp or torchlight in case of emergency.( Bring battery spare )
4. Mosquito repellant
5. First Aid Kit

Tips

1. Wear good trekking shoes and thick socks, if you don't want blisters!
2. Bring a pair of trekking poles if you have knee problems (Seriously!)
3. You can wear shorts and sleeveless, but it may get very cold if it rains.
4. Bring a poncho or rain jacket and rain cover for your backpack.
5. Sandals - if you want dry shoes. There will be two ankle/knee deep river crossings at the camping sites.

Good luck all climbers...

TRAINING REPORT@NUANG TRAIL via JANDA BAIK

Latihan Expedition Tahan 2012 yang pertama telah berjaya ke Puncak Nuang dengan melalui laluan Janda Baik dalam masa 1 hari sahaja... Trip ini sepatutnya melalui Hulu Langat Pongsun dan memandangkan ada kumpulan yang ingin melalui trek Janda Baik maka saya turut serta dengan laluan ini. Permulaan trekking kami agak lewat iaitu jam 1030pagi dari perkampungan di Janda Baik,Pahang.... Kumpulan ini diketuai oleh En. Iskandar yang menjadi jurupandu ke puncak Nuang...Saya ditemani Pewot(orang kampong aku)dan Aidil( baru belajar nak hiking)... kumpulan seramai 15 orang termasuk kami mempunyai tujuan yang sama iaitu Puncak Nuang setinggi 1493 meter asl. Perjalanan yang dianggarkan selama 4-5 jam dari starting point menyajikan keindahan semulajadi serta laluan yang menguji fizikal dan mental para pendaki...apa-apa pun "never give up"....

kata-kata semangat dari jurupandu Is...

Penulis dan Pewot di air terjun Chemperoh

                                                               Berhenti rehat sebentar

                                                                 view dari puncak Nuang jam 1510pm

Pewot ,Aidil dan Iskandar(duduk).

Latihan mendaki Nuang tercapai.......

berehat sebentar on the way turun selepas menempuh hujan lebat sambil diterangi lampu kecemasan di Chemperoh water fall...

hampir sampai di finishing point.....Perjalanan naik dan turun Puncak Nuang mengambil masa selama lebih kurang 11 jam....Selamat Berjuang dan "never give up"........End.

TAHAN @ NUANG DAYTRIP TRAINING ON 17 MARCH 2012

Training Time :  0730 am until done...
Training Location : Gunung Nuang Trail
Height Elevation : 1493metre / 4898 feet

What to Bring


"Compulsory items "

1. Water in easy to carry method, 1.5 - 2 liters (WATERBEG highly recommended)

2. Food: munchies, trial mix/energy bars, lunch, etc. (PowerBar or Gel)

3. Headlamp or torchlight in case of emergency.

4. Mosquito repellant

5. First Aid Kit

Tips

1. Wear good trekking shoes and thick socks, if you don't want blisters!

2. Bring a pair of trekking poles if you have knee problems (Seriously!)

3. You can wear shorts and sleeveless, but it may get very cold if it rains.

4. Bring a poncho or rain jacket and rain cover for your backpack.

5. Sandals - if you want dry shoes. There will be two ankle/knee deep river crossings at the camping sites.



Directions to Hutan Lipur  Gunung Nuang

From Jalan Lok Yew Cheras, drive towards the Kajang hwy. You will pass a TOLL. First exit after the toll will take you to Hulu Langat if you keep left. Go straight at the first traffic lights. You will get to a second traffic lights with a police station at the T-junction on your right. Take a left turn at the lights. Go straight a long this very very long kampong road. It will take you pass many small kampungs along the road, i.e. Kampung Batu 14, Batu 18, etc. (you will see exits for Ampang, Semenyih, Kajang, etc. but keep going straight). Sg. Hulu Langat is on your right side.

Towards the end of this long winding road you will arrive at the last kampong along the Hulu Langat river. You will see a big TNB pump station on your left with a football field in front of a bus stop. The road breaks into a V (there is also a bridge going across the river). Take the road LEFT of the football field.

Follow this road. You will see a very very old signboard describing G. Nuang. The road curves right and will take you to directly to a Puncak Niaga gate. Just before the gate, turn left and you will end up at the G.Nuang ranger station & parking lot. There are some chalets for rent. Est. time from Cheras, 45mins - 1hr.

Good Luck all climbers!!