Congrats all climber Expedition Tahan 2012

story on journey to be continue.....

Bacaan doa

Semasa keluar rumah untuk mengembara,bacalah: "Dengan nama Allah,aku bertawakal kepada Allah. Ya Allah, aku berlindung kepada-Mu daripada tersesat atau disesatkan atau tergelincir atau digelincirkan daripada menzalimi atau dizalimi atau bodoh atau diperbodohkan".... Semoga perjalanan diberkati dan selamat...Amin

PERATURAN SEMASA TREKKING

1. Ketika trekking peserta di belakang hendaklah berjalan di dalam jarak yang boleh nampak peserta di hadapanya. Dan begitulah seterusnya.


2. Semua peserta tidak dibenarkan memotong trekker (orang yang mahir dengan trek) yang sepatutnya berada di hadapan sekali.

3. Pengiring yang berada di belakang sekali (Sweeper) hendaklah pastikan dia tidak memotong mana-mana peserta atau tertinggal peserta di belakangnya.

4. Sekiranya hendak berehat, hendaklah berehat di dalam kumpulan dan sekiranya hendak buang air, mesti beritahu peserta lain sama ada yang di hadapannya atau yang di belakangnya. Peserta yang diberitahu tadi hendaklah menunggu sehingga sweeper yang berada di belakang sekali tiba.

5. Sekiranya terpecah juga dan hilang arah (sesat) hendaklah tunggu di tempat itu sehingga bantuan tiba. Jangan cuba mencari jalan sendiri.

5. Sekiranya membawa peserta yang ramai nisbah paling minima antara peserta dan pengiring ialah 10:1

Principle of Training

1. Overload-refers to the observation that the body must be exercised at a level beyond which it is accustomed in order for training effect to occur. The system or tissue gradually adapts to this overload. The typical variables that constitute the overload include the intensity, duration and frequency of exercise.

2. Reversibility-The corollary of the overload principle,the principle of reversibility simply indicates that the gains are quickly lost when the overload is removed.

3. Specificity- training effect is specific and limited to the muscle fibers involved in the activity. In addition, the muscle fibers adapts specifically to to the type of activity: mitochondrial and capillary adaptation to endurance training, and contractile protein adaptation to resistive weight training.

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...