This gallery contains 3 photos.
KEPERLUAN Keperluan Hidup Bagi Manusia dan Haiwan 1. Semua benda hidup mempunyai keperluan untuk memastikan kehidupan mereka. Manusia dan Haiwan memerlukan 4 keperluan asas.Keperluan asas Manusia ialah (1)Makanan , (2) Tempat Tinggal (3) air dan (4) Udara. 1. Manusia memerlukan air untuk mengawal … Continue reading
Harapan Ibu Bapa… Pada catatan kali ini aku hendak bicarakan tentang harapan pula. Apakah harapan? Harapan adalah keinginan, kehendak, permintaan dalam diri, dan sesuatu yang dihajatkan untuk benar-benar berlaku. Jika kita selidiki apakah itu harapan maka kita akan memahami bahawa … Continue reading
This gallery contains 3 photos.
INDAHNYA ALAM SEKITAR 1. APAKAH ALAM SEKITAR ? Alam Sekitar adalah sesuatu yang penting dalam kehidupan manusia, tidak mengira bangsa, agama dan negara. Alam Sekitar ini termasuklah kawasan tumbuhan hijau, udara dan air seperti sungai dan laut. Alam Sekitar memainkan … Continue reading
This gallery contains 1 photo.
Tanggungjawab Ahli Keluarga Bagi membentuk sebuah keluarga bahagia,setiap anggota keluarga hendaklah mengetahui peranan masing-masing.Bapa,ibu dan anak hendaklah mengetahui dan memainkan peranan masing-masing dengan jujur dan ikhlas.Apabila semua ahli dalam keluarga dapat memahami tugas dan tanggungjawab masing-masing,sudah tentu ini akan memudahkan … Continue reading
What are constellations?
A constellation is a group of stars that make an imaginary shape in the night sky. They are usually named after mythological characters, people, animals and objects. In different parts of the world, people have made up different shapes out of the same groups of bright stars. It is like a game of connecting the dots. In the past creating imaginary images out of stars became useful for navigating at night and for keeping track of the seasons.
Constellations exist only in the minds of human beings. They are projected onto random groups of stars to create a picture story. These pictures have appeared in the sky every year at the same time for thousands of years.
From very early in recorded history, the stars were important to people in their daily lives. The stars assisted the ancients in planning for the planting of their crops, guiding navigators on their many adventures, and as a way of telling time. Much wonder and mystery was associated with the stars, and the people of ancient times began to place a grander, often divine, meaning on the majestic heavenly bodies.
The 88 Recognized Constellations
In astronomical works, the Latin names of the constellations are used. The letter N or S following the Latin name indicates whether the constellation is located to the north or south of the Zodiac. The letter Z indicates that the constellation is within the Zodiac.
Latin name Letter English version
Andromeda N Andromeda
Antlia S Airpump
Apus S Bird of Paradise
Aquarius Z Water Bearer
Aquila N Eagle
Ara S Altar
Aries Z Ram
Auriga N Charioteer
Boötes N Herdsmen
Caelum S Sculptor’s Tool
Camelopardalis N Giraffe
Cancer Z Crab
Canes Venatici N Hunting Dogs
Canis Major S Great Dog
Canis Minor S Little Dog
Capricornus Z Goat (or SeaGoat)
Carina S Keel (of Argo)1
Cassiopeia N Cassiopeia
Centaurus S Centaur
Cepheus N Cepheus
Cetus S Whale
Chameleon S Chameleon
Circinus S Compasses
Columba S Dove
Coma Berenices N Berenice’s Hair
Corona Australis S Southern Crown
Corona Borealis N Northern Crown
Corvus S Crow (Raven)
Crater S Cup
Crux S Southern Cross
Cygnus N Swan
Delphinus N Dolphin
Dorado S Swordfish (Goldfish)
Draco N Dragon
Equuleus N Filly
Eridanus S Eridanus (river)
Fornax S Furnace
Gemini Z Twins
Grus S Crane
Hercules N Hercules
Horologium S Clock
Hydra N Sea Serpent
Hydrus S Water Snake
Indus S Indian
Lacerta N Lizard
Leo Z Lion
Leo Minor N Little Lion
Lepus S Hare
Libra Z Scales
Lupus S Wolf
Lynx N Lynx
Lyra N Lyre (Harp)
Mensa S Table (mountain)
Microscopium S Microscope
Monoceros S Unicorn
Musca S Southern Fly
Norma S Rule (straightedge)
Octans S Octant
Ophiuchus N Serpent-Bearer
Orion S Orion
Pavo S Peacock
Pegasus N Pegasus
Perseus N Perseus
Phoenix S Phoenix
Pictor S Painter (or his Easel)
Pisces Z Fishes
Piscis Austrinus S Southern Fish
Puppis S Poop (of Argo)1
Pyxis S Mariner’s Compass
Reticulum S Net
Sagitta N Arrow
Sagittarius Z Archer
Scorpius Z Scorpion
Sculptor S Sculptor
Scutum N Shield
Serpens N Serpent
Sextans S Sextant
Taurus Z Bull
Telescopium S Telescope
Triangulum N Triangle
Triangulum Australe S Southern Triangle
Tucana S Toucan
Ursa Major N Big Dipper2
Ursa Minor N Little Dipper3
Vela S Sail (of Argo)1
Virgo Z Virgin
Volans S Flying Fish
Vulpecula N Fox
1. The original constellation Argo Navis (the Ship Argo) has been divided into Carina, Puppis, and Vela. Normally the brightest star in each constellation is designated by alpha, the first letter of the Greek alphabet, the second brightest by beta, the second letter of the Greek alphabet, and so forth. But the Greek letters run through Carina, Puppis, and Vela as if it were still one constellation.
2. The Big Dipper is only a part of the constellation Ursa Major (Great Bear) and is not a constellation by itself.
3. The Little Dipper is called Ursa Minor (Little Bear).
The constellations have been called humanity’s oldest picture book. For 5,000 and more years, people have looked into a clear night sky and seen the same stars we see today. They isolated groups of stars and connected them to each other with imaginary lines, much as we play connect-the-dots.
In the past, people had an excellent knowledge of the night sky. They were able to tell when to plant and when to harvest, and later they navigated the seas with the stars’ help. Characters of myth and legend were used to name and tell the stories of the stars. Here are a few.
The group of stars that looked like a man with a sword was named Orion, for the famous hunter in Greek mythology. The pattern that looked like twin boys they called Gemini, the Twins. The large, bright group of stars in the shape of a lion is known as Leo. According to Greek mythology, Leo was the fierce lion killed by Hercules.
There are millions of stars, but only 5,780 are visible to the naked eye. The largest constellation is Hydra, the Sea Serpent. The smallest constellation is Crux, the Southern Cross.
Twelve constellations, together called the Zodiac, form a belt around the earth. As the earth revolves around the sun, a different part of the sky becomes visible until, after a year, the earth has completed one trip and starts again. Each month, one of the 12 constellations appears above the horizon in the east to begin its march across the sky. Night after night, the constellation appears to move across our sky until it disappears below the horizon in the west and the next constellation appears in the east.
The word Zodiac comes from both Greek and Latin. It means “circle of figures” or “circle of life.” According to the ancient Romans, the year began on the spring equinox, with Aries.
Aries (The Ram)
March 21-April 19
In Greek mythology, Aries was a winged ram with golden wool. His hide became the much-desired golden fleece.
Aries, the ram, is the first of the 12 Zodiacal Constellations, and marks the Vernal Equinox, or the beginning of Spring. This location, where the sun crosses the celestial equator, is called the First Point of Aries, and was determined in mythological times. Now, however, due to the precession or wobble of the Earth’s orbit, this point has moved into western Pisces. As for all zodiacal constellations, it is possible to view this constellation in the sky only in the opposite season of the year, in this case Autumn. This constellation dates from Greek and Roman times, and depicts the Golden Ram that was sacrificed by Phrixus to bring fertility to his homeland in Thessaly. The Golden Fleece of the sacrificed ram was given to Jason and the Argonauts to return it home.
Aries is devoid of prominent deep sky objects, and has only a few stars of interest, notably the triangle made up of the principal stars in the constellation. The ecliptic runs through Aries, so planets can often be seen in this area of the sky.
Taurus (The Bull)
April 20-May 20
Jupiter, the supreme Roman god, turned himself into a bull when he swam from Phoenicia to Crete.
Gemini (The Twins)
May 21-June 20
This constellation reminded the Greeks of Castor and Pollux, the mythological twin sons of Zeus. It was thought to bring good luck to sailors since it appeared at the end of the winter storm season
Cancer (The Crab)
June 21-July 22
Cancer represents the crab that Juno, queen of the gods, sent to rescue Hydra. But Hercules stepped on the crab, crushing it to death. To reward the crab for its heroic attempt, Juno chose it to represent this constellation.
Leo (The Lion)
July 23-August 22
This large constellation honors the strength and bravery of the lion.
Virgo (The Virgin)
August 23-September 22
Virgo is traditionally depicted as a maiden holding an ear of grain to symbolize the harvest.
Libra (The Scales)
September 23-October 22
Libra is the symbol of balance. This constellation appears at the time of the autumnal equinox, when days and nights are equal.
Scorpio (The Scorpion)
October 23-November 21
In mythology, Scorpio (or Scorpius) was the scorpion that attacked and killed the hunter Orion.
Sagittarius (The Archer)
November 22-December 21
This constellation is usually pictured as Chiron the archer, who is a centaur (half man, half horse). Chiron is said to be aiming his arrow at Scorpio to avenge the death of Orion.
Capricorn (The Sea Goat)
December 22-January 19
In many cultures, Capricorn has the head of a goat and the tail of a fish. The goat, an expert climber, represents the sun’s climb from its lowest position in the sky. After December 22, the shortest day, the sun’s time in the sky increases daily.
‘
Aquarius (The Water Bearer)
January 20-February 18
The Babylonians believed that this group of stars represented an old man pouring water from a jar. The Greeks saw Ganymede, the cup bearer of the gods, who poured the water of life.
Pisces (The Fishes)
February 19-March 20
Pisces represents Venus, the Roman goddess of love and beauty, and her son Cupid. To escape from a monster, they turned into fish and jumped into a river.
Here are the most common known constellations.
Ursa Major-The Great Bear, is the 3rd largest constellation in the night sky.
Story- The two stars on the end of the handle of the big dipper are robins. Sparrow and Crow are their names. The two birds were hungry and didn’t save any food for the winter. Then Crow said to Sparrow, “we should go into a bear cave and kill a bear while it is hibernating.” So Sparrow and Crow went off to find a bear. They found a bear cave and saw the bear Ursa Major. When they were about to kill it the bear woke up. Ursa Major was scared. Sparrow and Crow chased the bear for one year until they were tired of running. Then Crow threw an arrow and killed the bear. Blood splattered all over the bird’s bodies and made their chests red. That is the myth of why robins have red chests.r in the sky, think of the story of Sparrow, Crow, and Ursa Major.
So the next time you see Ursa Major running through the sky, remember the story of Sparrow, Crow, and Ursa Major.
Ursa Minor- Lesser Bear
Ursa Minor is the home of the North Star. Ursa Minor is said to have been introduced by the Greek philosopher Thales around 600 BC. For as long as ships have sailed the seas Polaris has been an essential guiding star.
Orion- The Hunter
Orion is the master of the winter skies. He lords over the heavens from late fall to early spring, with his hunting dog Sirius trailing at his feet.
The mythic tales of Orion go as far back as the Hittites, who flourished from the Second Millenium BC to around 1200 BC.
One story from this culture gives an interesting account of Orion’s death. Here he is called Aqhat, and was a handsome and famous hunter. The Battle-Goddess Anat fell in love with Aqhat, but when he refused to lend her his bow, she sent another man to steal it. This chap bungled the job, and wound up killing Aqhat and dropping the bow into the sea. This is said to explain the astronomical fact that Orion and the Bow (an older version of the constellation) drops below the horizon for two months every spring.
Cassiopeia
Cassiopeia was the wife of Cepheus, the Ethiopian king of Joppa (now known as Jaffa, in Israel), and the mother of Andromeda. The queen was both beautiful and vain, and the story of how her vanity caused great distress is told in relation to the constellation Andromeda.
After promising her daughter in marriage to Perseus, Cassiopeia had second thoughts. She convinced one of Poseidon’s sons, Agenor, to disrupt the ceremony by claiming Andromeda for himself. Agenor arrived with an entire army, and a fierce struggle ensued.
In the battle Cassiopeia is said to have cried “Perseus must die”. At any rate it was Perseus who was victorious, with the help of the Gorgon’s head.
Perseus had recently slain Medusa, the Gorgon, and had put its head in a bed of coral. He retrieved the head and waved it in midst of the warring wedding party, instantly turning them all to stone. In the group was both Cepheus and Cassiopeia.
Scorpius- The Scorpion
Scorpius is one of the oldest constellations known – possibly even one of the original six signs of the zodiac. The constellation was once much larger, but the western portion representing the claws of the scorpion was given to Libra.
Leo- The Lion
Leo is a fairly compact constellation and, unlike so many other constellations, it is readily recognisable. An Easy way to spot Leo is to look for a backwards question mark in the sky, which represents the head and front of the body.
This gallery contains 2 photos.
Datuk Lee Chong Wei (simplified Chinese: 李宗伟; traditional Chinese: 李宗偉; born October 21, 1982 in Georgetown, Penang) is a professional badminton player from Malaysia who resides in Bukit Mertajam.Lee won the silver medal in the 2008 Olympic Games, thus becoming … Continue reading
This are some of the suggested 100 Must Read Books :-
1. The Great Gatsby by F. Scott Fitzgerald
2. The Prince by Niccolo Machiavelli
3. Slaughterhouse‐Five by Kurt Vonnegut
4. 1984 by George Orwell
5. The Republic by Plato
6. Brothers Karamazov by Fyodor Dostoevsky
7. The Catcher and the Rye by J.D. Salinger
8. The Wealth of Nations by Adam Smith
9. For Whom the Bell Tolls by Ernest Hemingway
10. The Picture of Dorian Gray by Oscar Wilde
11. The Grapes of Wrath by John Steinbeck
12. Brave New World by Aldous Huxley
13. How To Win Friends And Influence People by Dale Carnegie
14. Call of the Wild by Jack London
15. The Rise of Theodore Roosevelt by Edmund Morris
16. Swiss Family Robinson by Johann David Wyss
17. Dharma Bums by Jack Kerouac
18. The Iliad and Odyssey of Homer
19. Catch‐22 by Joseph Heller
20. Walden by Henry David Thoreau
21. Lord of the Flies by William Golding
22. The Master and Margarita by by Mikhail Bulgakov
23. Bluebeard by Kurt Vonnegut
24. Atlas Shrugged by Ayn Rand
25. The Metamorphosis by Franz Kafka
26. American Boys’ Handy Book
27. Into Thin Air by John Krakauer
28. King Solomon’s Mines by H. Rider Haggard
29. The Idiot by Fyodor Dostoevsky
30. A River Runs Through It by Norman F. Maclean
31. The Island of Dr. Moreau by H.G. Wells
32. Malcolm X: The Autobiography
33. Theodore Rex by Edmund Morris
34. The Count of Monte Cristo by Alexandre Dumas
35. All Quiet on The Western Front by Erich Maria Remarq
36. The Red Badge of Courage by Stephen Crane
37. Lives of the Noble Greeks and Romans by Plutarch
38. The Strenuous Life by Theodore Roosevelt
39. The Bible
40. Lonesome Dove by Larry McMurtry
41. The Maltese Falcon by Dashiell Hammett
42. The Long Goodbye by Raymond Chandler
43. To Kill a Mockingbird by Harper Lee
44. The Dangerous Book for Boys by Conn and Hal Iggulden
45. The Killer Angels by Michael Shaara
46. The Autobiography of Benjamin Franklin
47. The Histories by Herodotus
48. From Here to Eternity by James Jones
49. The Frontier in American History by Frederick Jackson Turner
50. Zen and the Art of Motorcycle Maintenance by Robert Pirsig
51. Self Reliance by Ralph Waldo Emerson
52. Another Roadside Attraction by Tom Robbins
53. White Noise by Don Delillo
54. Ulysses by James Joyce
55. The Young Man’s Guide by William Alcott
56. Blood Meridian, or the Evening Redness in the West by Cormac McCarthy
57. Seek: Reports from the Edges of America & Beyond by Denis Johnson
58. Crime And Punishment by Fyodor Dostoevsky
59. Steppenwolf by Herman Hesse
60. The Book of Deeds of Arms and of Chivalry by Christine De Pizan
61. The Art of Warfare by Sun Tzu
62. Don Quixote by Miguel de Cervantes Saavedra
63. Into the Wild by Jon Krakauer
64. The Divine Comedy by Dante Alighieri
65. The Hobbit by JRR Tolkien
66. The Rough Riders by Theodore Roosevelt
67. East of Eden by John Steinbeck
68. Leviathan by Thomas Hobbes
69. The Thin Red Line by James Jones
70. Adventures of Huckleberry Finn by Mark Twain
71. The Politics by Aristotle
72. First Edition of the The Boy Scout Handbook
73. Cyrano de Bergerac by Edmond Rostand
74. Tropic of Cancer by Henry Miller
75. The Crisis by Winston Churchill
76. The Naked and The Dead by Norman Mailer
77. Hatchet by Gary Paulsen
78. Animal Farm by George Orwell
79. Tarzan of the Apes by Edgar Rice Burroughs
80. Beyond Good and Evil by Freidrich Nietzsche
81. The Federalist Papers by Alexander Hamilton, John Jay, and James Madison
82. Moby Dick by Herman Melville
83. Essential Manners for Men by Peter Post
84. Frankenstein by Mary Wollstonecraft Shelly
85. Hamlet by Shakespeare
86. The Boys of Summer by Roger Kahn
87. A Separate Peace by John Knowles
88. A Farewell To Arms by Ernest Hemingway
89. The Stranger by Albert Camus
90. Robinson Crusoe by Daniel Dafoe
91. The Pearl by John Steinbeck
92. On the Road by Jack Kerouac
93. Treasure Island by Robert Louis Stevenson
94. Confederacy of Dunces ‐ John Kennedy Toole
95. Foucault’s Pendulum ‐ Umberto Eco
96. The Great Railway Bazaar by Paul Theroux
97. Fear and Trembling by Soren Kierkegaard
98. Undaunted Courage by Stephen Ambrose
99. Paradise Lost by John Milton
100. Cannery Row by John Steinbeck
This gallery contains 2 photos.
LUDWIG VAN BEETHOVEN BIOGRAPHY 1770-1827 The Greatest Composition in Musical History, Beethoven’s SYMPHONY #9 “THE CHORAL” (1824) was composed when he was TOTALLY DEAF! “HE (BEETHOVEN) WAS A TITAN WRESTLING WITH THE GODS.” – declared WAGNER. Ludwig van Beethoven is … Continue reading
This gallery contains 5 photos.
Extreme sports (also called action sports, tayaa sports, and adventurous sports) is a popular term for certain activities perceived as having a high level of inherent danger.These activities often involve speed, height, a high level of physical exertion, and highly … Continue reading
Physical activity or exercise can improve your health and reduce the risk of developing several diseases like type 2 diabetes, cancer and cardiovascular disease. Physical activity and exercise can have immediate and long-term health benefits.
Most importantly, regular activity can improve your quality of life. A minimum of 30 minutes a day can allow you to enjoy these benefits.
Benefits of regular physical activity
If you are regularly physically active, you may:
reduce your risk of a heart attack
manage your weight better
have a lower blood cholesterol level
lower the risk of type 2 diabetes and some cancers
have lower blood pressure
have stronger bones, muscles and joints and lower the risk of osteoporosis
lower your risk of falls
recover better from period of hospitalisation or bed rest
feel better – with more energy, a better mood, feel more relaxed and sleep better.
A healthier state of mind
A number of studies have found that exercise helps depression. There are many views as to how exercise helps people with depression. Exercise may block negative thoughts or distract people from daily worries.
Exercising with others provides an opportunity for increased social contact. Increased fitness may lift your mood and improve sleep patterns. Exercise may also change levels of chemicals in your brain, such as serotonin, endorphins and stress hormones.
Aim for at least 30 minutes a day
To maintain health and reduce your risk of health problems, health professionals and researchers recommend a minimum of 30 minutes of moderate-intensity physical activity on most, preferably all, days.
Physical Activity Guidelines
The Australian Government’s Physical Activity Guidelines state that:
Doing any physical activity is better than doing none. If you currently do no physical activity, start by doing some, and gradually build up to the recommended amount.
Be active on most, preferably all, days every week.
Accumulate 150 to 300 minutes (2 ½ to 5 hours) of moderate intensity physical activity or 75 to 150 minutes (1 ¼ to 2 ½ hours) of vigorous intensity physical activity, or an equivalent combination of both moderate and vigorous activities, each week.
Do muscle strengthening activities on at least two days each week.
Ways to increase activity
Increases in daily activity can come from small changes made throughout your day, such as walking or cycling instead of using the car, getting off a tram, train or bus a stop earlier and walking the rest of the way, or walking the children to school.
FIVE TYPES OF EXERCISE
· AEROBIC EXERCISE – is one in which large amounts of oxygen are required
continually for an extended period of time. Aerobic exercise are vigorous, continually, and rhythmic. Improves cardiorespiratory endurance.
· ANAEROBIC EXERCISE – is one in which the body’s demand for oxygen is greater than what is available during exertion. Improves muscular strength and endurance.
· ISOMETRIC EXERCISE – is one in which a muscles tightened for five to eight seconds and there is no body movement. Pressing the palms of hands together.
· ISOTONIC EXERCISE – is one in which a muscle moves a moderate amount of weight eight to fifteen times through total range of motion. Improves muscle strength and endurance.
· ISOKINETIC EXERCISE – is an exercise using special machines that provide weight resistance through the full range of motion. Improves muscle strength, endurance, and flexibility.
FURTHER CLASSIFICATION OF EXERCISE
Exercise and physical activity fall into four basic categories—endurance, strength, balance, and flexibility. Most people tend to focus on one activity or type of exercise and think they’re doing enough. Each type is different, though. Doing them all will give you more benefits. Mixing it up also helps to reduce boredom and cut your risk of injury.
Though we’ve described each type separately, some activities fit into more than one category. For example, many endurance activities also build strength. Strength exercises also help improve balance.
Endurance
Endurance, or aerobic, activities increase your breathing and heart rate. They keep your heart, lungs, and circulatory system healthy and improve your overall fitness. Building your endurance makes it easier to carry out many of your everyday activities.
Brisk walking or jogging
Yard work (mowing, raking, digging)
Dancing
Strength
Strength exercises make your muscles stronger. Even small increases in strength can make a big difference in your ability to stay independent and carry out everyday activities, such as climbing stairs and carrying groceries. These exercises also are called “strength training” or “resistance training.”
Lifting weights
Using a resistance band
Using your own body weight
Balance
Balance exercises help prevent falls, a common problem in older adults. Many lower-body strength exercises also will improve your balance.
Standing on one foot
Heel-to-toe walk
Tai Chi
Flexibility
Flexibility exercises stretch your muscles and can help your body stay limber. Being flexible gives you more freedom of movement for other exercises as well as for your everyday activities.
Shoulder and upper arm stretch
Calf stretch
Yoga
Weight Training
Under the guidance of well-trained adults, children aged eight or older can safely incorporate weight training (also called strength training and resistance training) into their workouts to increase muscle strength and muscle endurance. Muscle strength refers to the ability to displace a given load or resistance, while muscle endurance is the ability to sustain less-intense force over an extended period of time. Males will not be able to develop large muscles until after puberty. Females generally are not able to develop large muscle mass. They do not have to worry about getting too muscular.
The Proper Technique: Less Weight, More Reps
Multiple studies show that young people gain strength and endurance faster by lifting moderately heavy weights many times rather than straining to hoist unwieldy loads for just a few repetitions.
Teens should always be supervised by a qualified adult, who can help them and demonstrate the proper technique. For that reason, it’s safer to work out at school or at a health club than on home exercise equipment. Other precautions to take include the following:
See your pediatrician for a physical and medical checkup before your youngster starts training.
Remember that resistance training is a small part of a well-rounded fitness program. Experts generally recommend that adolescents exercise with weights no more than three times a week.
Don’t overdo it (part 1): Excessive physical activity can lead to injuries and cause menstrual abnormalities. Your teenager may be exercising too much if her weight falls below normal or her muscles ache. Complaints of pain warrant a phone call to your pediatrician.
Don’t overdo it (part 2): Teens should be reminded not to step up the weight resistance and number of repetitions before they’re physically ready. Getting in shape takes time.
Drink plenty of fluids when exercising. Young people are more susceptible to the effects of heat and humidity than adults. Teens’ ability to dissipate heat through sweating is not as efficient as adults. The Centers for Disease Control and Prevention recommends that teens drink at least two six-ounce glasses of water before, during and after working out in steamy conditions.
Always warm up and cool down with stretching exercises before and after training. Stretching the muscles increases their flexibility: the ability to move joints and stretch muscles through a full range of motion, and the fourth component of physical fitness. It also helps safeguard against injury.
Nashvin's Chamber 