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National Service Training Programme (Program Latihan Khidmat Negara) requires trainees to be physically fit so that the trainees can undergo any physical activities excellently.
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It is advised for trainees to prepare themselves before going to the camp as poor performance during the program is always the result of their poor preparation.
- By having a good physical condition, trainees can avoid themselves from getting injured easily. This blog post will explain what exercises they can do to improve their stamina and also their muscle strength which are important aspects of physical fitness.
- These exercises require no money or any gym equipment. Explanation about each of the exercises are provided.
1) Push up exercise
Push up exercise, or often called pump-in by the Malaysians is a very good exercises that can train many parts of your body. It has many variation, and each variation focuses on different group of muscles.
Below is a very good video explaining what you need to know about the legendary exercise.
Push up can be done in 3 sets with 5-100 pushups for each set according to your ability. A good performance indicator is when you are able to do more than 50 push ups for each 3 sets. By then, you’re one step to PLKN’s fitness.
2) Star jump
Star-jump will meet the need of those who seeks fun in exercising. It’s very easy to do and a kind of mind refreshing exercise. Watch the video below to learn how to do it. Initially perform it one at a time. Once you have stabilized/soft-landing advance to do them repetitively.
3) Body-weight Squat
Squat is an exercise that train your whole body at once and often called as king of exercises. This is a body compound movement and by doing it many parts of your body will be involved.
Body-weight Squat can be done in 2-3 sets with 20-80 squats for each sets according to your ability. A good performance indicator for PLKN level is when you are able to do at least 70 bodyweight squats in one set. You will notice that your quads get bigger with stronger muscle!
Video: Proper way to do Body-weight Squat
4) Jogging
You should jog in order to improve your stamina. Consider spending 30 minutes of jogging thrice a week to be in your best form! After jogging, you can also try brisk walking to boost your stamina even more.
5) Play sports
Sports activities such as football, futsal, basketball or netball for girl trainees are a good place for PLKN trainees to prepare themselves before entering the program. Those sports might also be made as competition during PLKN, so it will be your chance to stand out among other trainees as the result of early preparation.
Disclaimer: Always perform exercises with precaution. The author of this article will not be responsible for any damage or injury resulted from one’s carelessness when doing the exercises mentioned in this article.
July 23rd, 2009 at 10:40 am
Yes it’s a lot of work getting physically fit before you go. Haha, the push up video has uber cool music added on to it. Ooh star jumps we used to do those on out track team, they are power exercises. Running is definitely a great way to get fit. I would suggest upping the mileage.