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Fighting to Stay

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Fighting to Stay Headline Working out ways to train at home MediaTitle The Star Date 11 Apr 2020 Language English Circulation 175,986 Readership 527,958 Section Metro Page No 1,3 ArticleSize 1730 cm² Journalist RANDEEP SINGH PR Value RM 261,192 Fighting to stay fit The movement control order implemented on March 18 to combat the Covid-19 outbreak has disrupted the training regimen of Malaysian athletes preparing for major tournaments, but they are taking it in their stride. >3 Headline Working out ways to train at home MediaTitle The Star Date 11 Apr 2020 Language English Circulation 175,986 Readership 527,958 Section Metro Page No 1,3 ArticleSize 1730 cm² Journalist RANDEEP SINGH PR Value RM 261,192 STARMETRO, SATURDAY 11 APRIL 2020 News Nauraj using time at home to build muscle and strength. Kumar training at home while his sons keep Shello diligently following a strict fitness routine. him company. Working out ways to train at home Athletes focus on maintaining fitness level during MCO with personalised regimens By RANDEEP SINGH and CY LEE [email protected] THE government's movement con- trol order (MCO) to stem the tide of Covid-19 infections may have forced Malaysians to stay at home but it has not deterred local ath- letes from coming up with ingen- ious ways to keep fit. High jumper Nauraj Singh Randhawa, who has a great chance of making it to next year's Tokyo Olympics, is determined to contin- ue with the effort and hard work he has been putting in all these months. Rhenu using a wall as part of her training to keep her hand muscles working. Ahmad Nazri (right) in action at the 9th "He is not abeuMo let Lb e M^n ^ Asean Para Games. crush his hopes. making the Junior World Cup Junior this August under the "I have been training at home squad under coach Wallace Tan. Rawang Badminton Club banner. every second day but there is not "Our coach ordered us to do our "I don't think being stuck at much I can do given the limitation own workouts at home, which home will affect me negatively in facilities and access. includes exercises such as planks, because I am getting enough physi- 'The best I can do is maintain push-ups and jumping jacks. cal training. my strength and fitness level for "We are required to complete "And even though I cannot prac- now," said Nauraj. our routines twice a day. tise my skills at home, I can catch "My goal is not to lose momen- "I am diligently following this up easily. But if this continues for tum in training, especially with the strict fitness routine as it is for my another month, I think it may Olympics postponed to next year. I own benefit," said Shello. affect my performance. do not want to lose focus." Up-and-coming badminton "In the meantime, it is nice to The MCO period, Nauraj potential Rhenu Chandra usually have home-cooked meals prepared believed, was a good time for trains at the Asia Badminton by my mother every day and get everyone to develop patience and Academy. feedback from her on my train- tolerance. The 15-year-old has not been ing," she said. "We can complete the stuff we able to spend time on the badmin- Similarly, 2017 Para Games had no time for because of busy ton court or have a decent spar- national wheelchair basketball schedules. ring session, yet she is able to captain Ahmad Nazri Hamzah, "Above all, we can use the time hone her ability at home and who is preparing for the Asean Krishanraj to improve family bonds and boost her physical prowess. Para Games in October, has also reflect on our past actions and "It definitely feels less exciting adapted to the changes brought keeping to a future," he said. because it is more fun to play on about by the MCO. strict fitness Former Malaysia hockey goal- the court where you can move the From regular scheduled training regime during keeper S. Kumar does simple exer- shuttle around and work on the twice a day at the Paralympic the MCO. cises every day to keep fit and tactical side of the game," she said. Excellence Centre in Kampung healthy. "But training against a wall Pandan, he and his teammates "I do cardio training at home. every day helps me keep my hand have moved to staying fit as best He believed the situation would this period. One can easily accomplish this muscles working." they can in a rented house. affect the team's fitness level some- with or without equipment For rising hockey star Krishanraj Rhenu, who is reigning Gombak The team, who had access to what but for the time being, Singh Gill, who plays for Universiti because as an athlete, it is our Under-15 badminton champion specialised training equipment morale was high and they could responsibility to stay fit and to Kuala Lumpur (UniKL) in the MHL, for singles and doubles with her and wheelchairs, are now doing only adapt and improvise. training and keeping fit at home maintain a healthy diet. partner, said rope skipping, push- what they can to keep themselves "Our coaches gave us individual "Stamina is something that we was challenging but also fun. ups and planking were some of in good shape. are not able to work on right now programmes to maintain our the moves in her exercise reper- "I work out and run on the "Over in Kampung Pandan, we because of the MCO but we contin- treadmill at home as well as play physical fitness. Training at home toire which she rotates daily. use proper wheelchairs while requires a lot of discipline," said ue to motivate each other. hockey indoors with my siblings, "It has been some time since I working out and have access to 'The only real issue is we have so there is a fun element in my fit- Kumar, who recently retired from last trained with my coach and space where we can build endur- the national team. to take turns to use the dumb-bells. ness regime. during our last session, he told me ance and stamina," Ahmad Nazri "The rest of the team members He is currently playing for to do my own physical exercises "I have also been following some explained. have gone back to their homes of the local and international play- Tenaga Nasional Bhd in the so this was what I came up with," "In the limited space that the six Malaysia Hockey League (MHL). and are following the instructions ers' challenges on social media to said the Selangor player. of us are in, we focus mostly on given by our coach," he said, Kumar's teammate, national keep me focused," said Krishanraj, Rhenu, who studies at SMK Tun light training twice a day with adding that everyone shared ideas whose club side won the double in junior athlete Shello Silverius, is Perak, is also on track for her sec- dumb-bells and stick to a healthy via a WhatsApp group and updat- not letting the MCO stop him from the MHL which concluded in ond season in Purple League diet. ed their coach on progress during February. 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