今朝は出勤前にジョギングをしました🏃‍♀️
朝から運動するととても気持ち良いですね☺️
英語が全くできなくて、このままじゃいけない！と思い
中学英語からやり直すことにしました。
分かる範囲のことを英語で投稿するので、文法とかおかしかったら教えてもらえると嬉しいです🥺
・
I jogged this morning before working.
I'm not good at English.
I decided to study English again, which I studied in junior high school.
Let me know if my grammar is wrong🥺
#running #jogging #garmin #morningworkout #ランニング
#中学英語やり直し

Siapa yang rajin bersenam cara lompat tali atau jump rope?

Saya rajin juga buat senaman ini. Hampir setiap hari.
Jump rope ini antara senaman yang hebat untuk tubuh badan kita.
Setiap kali lepas buat treatment pada patient, saya pesan amalkan senaman ini.
Terutama yang ada masalah tulang belakang dan bahagian kaki.

Apa yang bagusnya bila kita buat jump rope ini?
Saya nak kongsikan 6 kebaikan bila kita buat jump rope secara istiqamah setiap hari.

1. Pembakar lemak yang mantap.
Lompatan selama 1 jam dapat bakar sehingga 1300 kalori.
Dengan 10 minit buat jump rope, sama macam kita jogging 1.6 km selama 8 minit.

2.Koordinasi langkah kaki bertambah baik.
Untuk mereka yang semakin meningkat umur sangat bagus.
Jump rope dapat melatih otak membuat beberapa pergerakan dalam 1 masa.

3. Mengurangkan kecederaan kaki dan pergelangan kaki.
Sebabnya kita dah bentuk otot kaki kita bertambah kuat dengan senaman jump rope.
Jadi kaki ini dah siap terima apa-apa gerakan atau hentakan yang berlebihan bila-bila masa.

4. Posture badan bertambah baik.
Kalian yang selalu di depan komputer, ini dapat menyebabkan posture kalian menjadi bongkok.
Semasa buat jump rope, posture badan automatik berubah menjadi menegak dan mendada.

5. Tulang bertambah padu dan otot semakin kuat.
Jump rope ini senamannya seperti senaman angkat berat.
Kesannya, tulang dan otot kita jadi lebih kuat untuk menampung berat badan.

6. Dan yang pastinya, buat jump rope ini memang fun dan enjoy.
Kalian boleh buat di mana sahaja.
Tak perlu tempat dan ruang besar.
Yang penting ada tali jump rope.

Saya suka tengok budak kecik. Suka berlari dan melompat-lompat.
Itulah yang buat mereka enjoy dan sihat walafiat.

Jom kita buat jump rope.
Tak perlu lama-lama.
5 minit pun cukup dah.
Setiap 1 minit buat rope jump, kita rehat 15 saat.
Ulang 5 kali.

Have fun and enjoy.
Selamat berlompat tali!

Kredit : Muhamad Harif Hussin,
Saya doakan kalian bertambah sihat, bahagia dan flawless. Aamiin.
Who works hard to jump rope or jump rope?

I'm diligent in doing this exercise too. Almost every day.
This jump rope is among the great exercises for our body.
Every time after doing treatment for patients, I will order to practice this exercise.
Especially those with spine and leg problems.

What's good when we do this jump rope?
I want to share 6 benefits when we do the jump rope steadfastly every day.

1. Steady fat burners.
1 hour jump can burn up to 1300 calories.
With 10 minutes of jumping rope, it's like we jogged 1.6 km for 8 minutes.

2. Coordination of footsteps improving.
For those who are getting older are great.
Jump rope can train the brain to make some moves in 1 times.

3. Reduces leg injuries and ankles.
The reason why we have shaped our leg muscles getting stronger with the jump rope exercise.
So these legs are ready to accept any move or excessive stop anytime.

4. Body posture is getting better.
Those of you who are always in front of the computer, this can cause your posture to be hunchback.
While doing jump rope, body posture automatically turns into vertical and mending.

5. Bones are getting stronger and muscles are getting stronger.
This jump rope is a workout like a heavy lifting workout.
The effects, our bones and muscles are becoming stronger to accommodate weight.

6. And for sure, making this jump rope is fun and enjoyable.
You can do it anywhere.
No need for a place and a big room.
Most importantly there is a jump rope rope.

I love seeing little kids. Love running and jumping.
That's what makes them enjoyable and healthy.

Let's make a jump rope.
Don't take long.
5 minutes is enough.
Every 1 minutes of rope jumping, we rest for 15 seconds.
Repeat 5 times.

Have fun and enjoy.
Happy jumping rope!

Credit: Muhamad Harif Hussin,
I wish you all health, happy and flawless. Amen.Translated

Spent Sunday evening at the park with friends and all our kids. So much fun just hanging out and working out at the same time. I even jogged while pushing Idris in the @daiichi_malaysia stroller that I got from @happikiddo_ . What a joy it was to discover that this stroller is so steady, that I could jog while pushing him. Win!!! #idrisashnazril

兩年
超過720天
17,520小時
NASA OSIRIS-REx 抵達小行星 Bennu
上尉 Ed Stafford 走完整條亞馬遜河

首張專輯《REEFS 珊瑚礁》與羣島進行了一場耗時兩年的長跑，這之間，團員們各自找尋著自我的方向，又再互相碰撞重新詮釋彼此，就像細胞的分裂與重生，分離再聚集於這片汪洋。

「Hold we tight...and we will be ok.」

專輯創作的概念從電影意象到詩詞文字、直述生命到反思社會，沒入暗礁之中尋找一絲微弱卻強韌的光線。在編曲上更加琢磨於節奏的變化與重組，利用樂句的設計配合著詞句的起伏，為使細節完整，添加了新的器樂與靈魂，五人之間巧妙的各取所需、互相佔領，最後相輔相成。此次羣島更聘請了來自台灣經典後搖滾樂團甜梅號(後更名為微光群島)與法蘭黛的鼓手－吳孟諺擔任專輯製作人，除了拓展編曲的視野，也讓羣島的節奏更加豐富與細膩。《REEFS 珊瑚礁》既是自我對話又是探索社會，但同時保有一點稚氣，我們就像海葵裡的小丑魚，求生於海中之島－珊瑚礁。

Release date: Coming soon

ARCPLG jogged two years with their first album ‘REEFS’. During the time, they’re looking for their own purposes, collided and reinterpreted each other. It just like the division and rebirth of the cell, fall apart and got back together in the ocean.

“Hold we tight...and we will be okay.”

The concept of ‘REEFS’ inspired from the imagery of films to the words of poetry, from the declaration of life to the introspection of society, and sinking into the reef to find a slightly but strong light. In the composition, ARCPLG honing the variety and restructuring more, and design the phrase to match the ups and downs of lyrics. They also add a new instrument, new soul to make the details of creations more complete. Five of them took what they need and occupied, then complementary to each other. This time they also invited John Wu, the drummer of Shimmering Islands and Frandé from Taiwan, to be the producer to expand horizons of arranging and make the rhythm more abundant and fine. ‘REEFS’ is a self-dialogue and an explore from society, but keep some childish at the same time. We’re just like the clownfish, survive on the island, in the ocean, reefs.

More information
Facebook:​https://www.facebook.com/ARCPLG
Twitter:​https://​www.​twitter.com/ARCPLG
Instagram:​https://www.instagram.com/ARCPLG
Soundcloud:​https://soundcloud.com/arcplg
Streetvoice ​: ​https://tw.streetvoice.com/archipelago/

#ARCPLG #羣島 #REEFS #珊瑚礁

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南國南國春季鉅獻 -「Falling into the Ocean」羣島首張專輯《REEFS 珊瑚礁》粉絲見面會 w/自由落體 Free Fall

演出｜ARCPLG 羣島 / 自由落體 Free Fall
時間｜3/30 Sat. 1930 Open / 2000 Start
票價｜單人預售400 / 雙人套票700 / 現場500
地點｜ 小地方展演空間

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《REEFS 珊瑚礁》 330 現場開放預購

🏔Ticket: https://goo.gl/PcQRck

George Karl called being on the court his sanctuary. Carmelo Anthony answered his coach's prayer.

Anthony scored 40 points, including the winning basket, and Denver overcame LeBron James' monstrous night to end the Cavaliers' 13-game winning streak with a 118-116 victory in overtime Thursday night in Karl's first game since revealing he has neck and throat cancer.

"I think he's happy," Anthony said of his coach. "This boosted his spirit up a lot. In the back of our mind, we know his situation. We're playing for him."

James had his triple-double by the end of regulation, and became the first NBA player with at least 43 points, 13 rebounds, 15 assists, two steals and four blocks, according to the Elias Sports Bureau.

James' triple-double came in front of Oscar Robertson, who averaged a triple-double during the 1961-62 season. He was honored before the game along with Jerry West, James and Anthony as co-captains of U.S. Olympic gold medal basketball teams.

Robertson and West captained the Americans' gold medal in 1960, while James and Anthony were the co-captains in 2008.

James is also the first player to have at least 40 points, 15 assists and 13 rebounds in a game since Robertson had 42 points, 18 assists and 15 rebounds on Feb. 13, 1962.

"In that sense, it's huge because of what he was able to do," James said. "But in the sense of us losing the ball game, it means nothing."

Anthony matched him shot for shot, hitting the winner on a deep jumper over an outstretched James with 1.9 seconds left.

"It's finally me being on the other end I guess," James said. "I'm so used to being on the other end making shots and looking at guys. It's a great player and a great shot. If I got any closer, I was going to foul him. Big shot."

Anthony jogged to the other end of the floor after hitting the shot, nodding his head and shouting to no one in particular as the Cavaliers called timeout.

"A lot of people got some good pictures out of that moment," Anthony said. "I wanted the ball. I made the shot."

Cleveland had a chance to win it at the buzzer, but James slipped while receiving the inbound pass and his 3-pointer rattled off the rim.

James, who played 47 minutes, missed his final four shots. Anthony, who played 48 minutes, made 7 of his last 8. Anthony and the Nuggets have now won 10 of 14 games against James and the Cavaliers since the two superstars entered the league.

"It was a great game to watch, but I'm not sure it will go on my coaching resume as very polished," Karl said. "We probably should have won the game a little easier. We kept giving them chances and they kept taking advantage of them."

Karl will likely miss some games and practices while undergoing a rigorous six-week treatment program of radiation and chemotherapy, but he accompanied the Nuggets on their two-game trip after deciding against taking time off now.

"I think I need the gym and I need the juice of being happy about kicking someone's butt and preparing and watching video," Karl said. "I felt very early it made no sense for me to separate from the team. ... It's going to be my sanctuary to do what I like to do and forget maybe the things that are always going to pop into your mind."