Nov 17, 2017 - Sports    No Comments

ข้อมูลเบื้องต้นก่อนเริ่มเล่นโยคะ

การเตรียมตัวให้พร้อมก่อนเล่นโยคะ

การเล่นโยคะเป็นที่นิยมมากในปัจจุบัน การออกกำลังกายด้วย ท่าโยคะ ก็นับว่าเป็นการยืดเส้นยืดสาย และยังช่วยบริหารส่วนต่างๆ ของร่างกายที่ต้องอาศัยลมหายใจและสมาธิเข้ามามีส่วนประกอบเพื่อให้เกิดความสมดุลมากที่สุด หากมองให้ดีแล้วแทบจะไม่มีความแตกต่างจากการออกกำลังกายที่เราทำกันอยู่ตามปกติ ที่ต้องมีการเตรียมตัวให้พร้อมก่อนที่จะเริ่มเล่น เพื่อลดความเสี่ยงที่จะทำให้เกิดการบาดเจ็บได้ ถึงแม้ว่าจะเป็นสิ่งเล็กๆน้อยๆแต่เราก็ไม่ควรมองข้ามเลย ข้อแนะนำต่อไปนี้คือสิ่งที่ควรปฏิบัติก่อนการเล่นโยคะทุกครั้ง

  • การออกกำลังกายโยคะสามารถทำได้ทุกช่วงเวลาไม่จำกัด แต่ที่แนะนำคือช่วงเช้า เพราะร่างกายจะได้ยืดหยุ่นมากที่สุด หากไม่สามารถเล่นโยคะในช่วงเช้าได้เราก็สามารถเล่นโยคะในเวลาอื่นๆ เช่นช่วงบ่าย หรือไม่ก็ช่วงเย็น แต่ไม่แนะนำให้เล่นโยคะช่วงกลางคืนหรือก่อนนอน

  • ควรเว้นช่วงเวลากับมื้ออาหารประมาณ 1-2 ชม. เป็นอย่างต่ำ เหตุผลที่ต้องงดอาหารก่อนเล่นโยคะก็เพราะว่าท่าโยคะส่วนใหญ่จะเน้นการยืดเส้นยืดสายให้กับร่างกายทุกส่วน หากเราเริ่มเล่นโยคะหลังจากรับประทานอาหารอาจจะส่งผลให้เรายืดร่างกายส่วนต่างๆไม่สุด โดยเฉพาะช่วงหน้าท้อง

  • การออกกำลังกายด้วย ท่าโยคะ เป็นอะไรที่ต้องมีการยืดเส้นยืดสายส่วนต่างๆ ฉะนั้นเครื่องแต่งกายขณะเล่นก็มีความสำคัญ เน้นให้มีการเคลื่อนไหวร่างกายส่วนต่างๆ ได้อย่างสะดวก ไม่แน่นและไม่หลวมจนเกินไป แนะนำเป็นผ้าที่ยืดหยุ่นได้ดี

  • สถานที่ที่เหมาะสำหรับการเล่นโยคะต้องมีลมโกรกและถ่ายเทสะดวก ไม่ร้อนอบอ้าวจนเกินไป เพราะการเล่นโยคะจะเป็นการฝึกการหายใจร่วมด้วย

  • พื้นที่ในการเล่นควรเป็นพื้นที่ที่รองรับน้ำหนักได้ดี ไม่แข็งและไม่นุ่มจนเกินไป หากไม่สามารถหาพรมหรือพื้นรองที่เป็นยางได้ แนะนำให้เป็นผ้าเช็ดตัวผืนใหญ่ๆ ที่มีเนื้อผ้าหนาพอสมควร ไม่ควรเล่นโยคะบนเบาะที่มีความอ่อนตัวง่ายอย่างเตียงนอนหรือโซฟา เพราะอาจจะทำให้เกิดอาการบาดเจ็บจากท่าโยคะได้

  • ระหว่างโยคะแต่ละท่าแนะนำให้นอนพักสักและเว้นช่วงเวลาสักระยะเพื่อให้ร่างกายได้ปรับตัวและผ่อนคลาย

  • การเล่นโยคะจะต้องทำอย่างเป็นธรรมาชาติ ไม่เกร็จจนเกินไป ฝึกการหายใจลึกๆ ให้เป็นจังหวะไม่แะละช้าไม่เร็วเกินไป

  • แก่นของการเล่นโยคะคือการฝึกสมาธิพร้อมกับการควบคุมการหายใจ ดังนั้นการเล่นโยคะแต่ละท่าจำเป็นต้องใช้เวลา ไม่รีบจนเสียการควบคุม และไม่ช้าจนเกินไป

  • สำหรับผู้ที่มีอายุเข้าเลข 4 ไม่จำเป็นต้องหักโหมเล่นโยคะมากเกินไป หรือเล่นท่าที่ยากเกินความสามารถเพราะอาจจะเกิดอาการบาดเจ็บได้

จะเห็นได้ว่า การออกกำลังกายด้วยท่าโยคะ เมื่อเราเคลื่อนไหวร่างกายอย่างช้าๆ กล้ามเนื้อจะหดเกร็งเช่นเดียวกับการออกกำลังกายตามปกติ ช่วยเสริมให้กล้ามเนื้อมีความแข็งแรงแต่ก็ยืดหยุ่นในขณะเดียวกัน กระตุ้นการสร้างเซลล์กล้ามเนื้อใหม่ๆ เหมาะเป็นอย่างยิ่งสำหรับคุณสาวๆ ที่ต้องการออกกำลังแต่มีข้อจำกัดทางด้านร่างกาย ส่วนใหญ่ ผู้สูงอายุที่ไม่สามารถออกกำลังหนักๆ ได้ หรือคนที่มีปัญหากระดูก หรือข้อต่อ รวมไปถึงคนที่มีโรคเรื้อรังต่างก็หันมาใช้การออกกำลังกายด้วยท่าโยคะเป็นทางเลือกที่ได้ผลอย่างดีเยี่ยมไม่แพ้ไปกว่าการออกกำลังกายรูปแบบอื่นๆ

Apr 27, 2017 - Job Matters    No Comments

4 Practical Strategies In Looking For A Job In Kuching, Malaysia

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To understand the types of jobs that are available in Kuching, you need to be aware of the major contributors to its economy. The good news is that Kuching is the industrial and commercial center of Sarawak, so there’s an abundance of openings for both unskilled and skilled workers. In fact, three industrial areas are located within the city. These industrial zones either develop or manufacture items like technology and electronic products.

To make it easier for you to find a job in Kuching, try following these practical tips:

  1. Use online job portals. A lot of companies in the city use the internet to announce vacant job positions. It’s, therefore, necessary for you to regularly browse online job directories. The most popular job portals in Malaysia today include Indeed, Job Rapido, Jobs Central, Career Jet, Job Street, and Monster.
  1. Create a resume which potential employers can access online. Many companies require job applicants to send their resumes online. With that said, you should create an online version of your resume. It should be something that you can easily send via email or through a messaging system like Facebook’s Messenger.
  1. Try cold-calling the companies or establishments that you want to work for. This strategy seems like it’s very intrusive, but it works if you know how to sell yourself once you get in touch with a human resource manager. When an HR manager replies to your inquiries, you should show him why you will be an asset to the company. This technique exudes confidence which is a characteristic that a lot of companies are looking for.
  1. Always follow-up on your applications. Just because you didn’t receive a reply on your initial application doesn’t mean you should give up. It’s possible that your resume has either been overlooked or misplaced. That said, always make it a point to follow-up your applications. You have nothing to lose in inquiring if you are being considered for the job or not.

In conclusion, there’s no shortage of jobs in Kuching if you know how and where to look. Aside from being an industrial and commercial center, the city is also a well-known tourist destination. That said, you can try your luck in the hospitality and tourism industry if your work experience and educational background are conducive to it.

Feb 18, 2017 - Job Matters    No Comments

5 Top Reasons Why Most Companies Use Online Applications When Hiring Staff

Online application forms make an essential part of any job search if you work in particular sectors around Malaysia. Many leaders of top-tier companies rely on such applications to gather comprehensive data about prospective personnel they’re about to hire. They are also impressed by the clear and uniform format such applications convey, way better than how data is presented in resumes and cover letters. At least this allows managers and recruiters to compare applicant credentials seamlessly without waste of valuable time.

Below are 5 top reasons why most companies prefer online applications when hiring staff:

  1. Gather key information from specific questions. Many employers have a deep surge of interest to know about the competency and intention of every employee hoping to work in the organization. That’s why many job applications are overwhelmed with specific questions in a standardized format so that employers can short-list those that impress them most. This also helps employers easily acquire specific data from the questions requested.Employers like to gather key information from specific questions via online searching jobs
  2. Gather information about the applicant’s credentials. Online applications make it easy for employers to gather credential information about potential candidates wishing to join the company. Many people omit to fill this data in their resume and cover letters. Thus, online employment applications act as a watchdog and ensure this field isn’t omitted.
  3. Verify all submitted documents are authentic. Applicants fill in their digital signature to confirm to the employer that the signatures found in other relevant documents come from the same person. This also enables an employer to thorough check whether such a person has prior fraudulent issues that may likely put the company in jeopardy. Online applications help them quickly hire potential candidates that would otherwise be a great fit for the company.
  4. Ensure all of the staff agree with the company’s policy. Managers like to work with employees who conform to their company’s policies and procedures. That’s why many job applications require you to agree that your employer offers equal opportunity to everyone, doesn’t discriminate against any worker and so on. Some company’s policies even require you to pass a drug test before you’re hired.Online applications as an effective job searching strategy who agree with the company policies
  5. Do a background check on every applicant. Employers find it rather easy to conduct a background check on each candidate before they’re hired. The most frequently checked areas include criminal history, driving record, and credit worthiness to mention a few. At least this ensures the person about to be hired is clean of any malpractice and may likely make a great asset to the company.

In a nutshell, above are some of the main reasons why most companies like online applications when hiring staff. Many online applications are requested by most companies so that they can dig deeper into a person’s merits and potential. That’s why many ask a list of specific competency questions or ask people to fill in some personal details to gauge their potential. Some even require people to write a personal statement to determine their individual style and creativity—which many employers also find attractive. If you’re seeking a job in Malaysia, use online applications as an effective job searching strategy to help you land your dream job faster. Besides, candidates who adopt this method are also given top priority when hiring and during job openings all the time.

Jan 27, 2017 - Wedding    No Comments

The Fuss-Free Checklist For Planning A Valentine’s Day-Themed Wedding In Singapore

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Congratulations on your upcoming wedding day! Are you planning to get married in Singapore on the Day of Hearts? This fuss-free checklist will help you plan for your Valentine’s Day-themed wedding in Singapore:1

  1. Determine your budget Consider how much you are willing to spend based on your contributions as well as your family’s or partner. Stick to the budget.2
  2. Create the guest list Start coming up with the guest list. Your budget will help you determine how many guests you can invite. Give priority to people who mean the most to you and your partner.3
  3. Hire a wedding planner If your budget permits it, hire a wedding planner to take care of all the hard work. if you’re on a tight budget, read websites and blogs about wedding planning if you need help, or ask your friends and family members for advice.4
  4. Determine date and venues Set your wedding date on the 14th of February and start looking out for wedding venues. If that’s not possible, pick any date that’s closer to Valentine’s Day.5
  5. Book venues and officiant Book your wedding venues in advance (don’t forget to set the date on Valentine’s Day) as well as your wedding officiant.6
  6. Research and hire caterer, florist, band, photographer, hair and makeup artists, and baker Start researching for caterers, florists, bands, photographers, hair and makeup artists, and bakers. Have food sampling sessions with your caterer and baker, and choose the best menu and wedding cake based on your budget and number of guests. Hire a florist that specializes in wedding decor. When it comes to wedding bands, hire a band that knows how to play your favorite songs. When hiring a photographer, pick the one offering the best photo package deal (i.e. indoor and outdoor pre-wedding photos, wedding day photos). Your hair and makeup artist should know how to do your favorite style.Bride at the clothes shop for wedding dresses
  7. Start wedding gown fittings Start your dress fittings. Visit a wedding gown rental shop in Singapore to try out wedding gowns. Rent or buy a dress once you find it.8
  8. Hire a wedding invitation designer and printer Get your designer to design a Valentine’s Day-theme wedding invitations. Hire a printer and send out the invitations at least two months in advance.9
  9. Order wedding favors for guests If necessary, start ordering wedding favors for guests two months in advance. You can choose something that’s shaped like or adorned with hearts, to fit your Valentine’s Day-themed wedding.10
  10. Obtain your marriage license Make sure you obtain your marriage license as soon as you can, as you might need them on your wedding day or for other purposes.

We hope the checklist will help you have the perfect Valentine’s Day wedding, and we wish you the best of luck!

Jan 16, 2017 - Sports    No Comments

An Affordable Fitness Plan – 5 Ways to Sustain Healthy Living on a Wallet-Friendly Budget

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Among all Asian countries, Malaysia is rated to have the highest incidence of obesity with 49% of women and 44% of men falling within the obese limits. Unfortunately, while the call to adapt a healthy lifestyle is at an all-time high, many Malaysians complain that getting fit doesn’t come cheap. If you’re one of the many who feel frustrated about the financial challenges that come with taking on a healthy lifestyle, there are budget friendly methods you can try that will help you achieve optimum wellness. Maximize your health and get fit now, all while working on a budget, by checking out these 5 tips.1

  1. Grow Your Own – Generally, fruits and vegetables are more affordable than other types of food. But because seasonal changes make some produce more expensive at certain times of the year, it would be more economical to simply grow your own. Consider what fruits and veggies you can grow at home, and try to manage your own produce and spice garden, so you can skip out on frequent trips to the market.2
  2. Become a Member – When you visit the gym and pay per session, you will ultimately end up paying more than if you get a membership. Booking a gym in Malaysia as a member can be a lot easier on the pocket, because of membership discounts and special offers that are given exclusively to those who are members of the establishment.3
  3. Buy in Bulk – For foods that can be stored for a long period of time, it’s always more economical to buy in bulk. Check the bins of grains and oats at your local grocery store and buy everything you think you’ll need. Don’t be afraid to get in excess – these products usually have very long shelf lives.4
  4. Leverage the Outdoors – Exercise and activity doesn’t need to be expensive. Whenever you can, leverage the outdoors and take a hike or run. You won’t only get the exercise you need, you’ll also be able to do it without having to pay for anything.5
  5. Make an Investment – Fitness clothes and shoes that are subpar will easily break and get worn out after just a few uses. Instead of cheaping-out on your fitness gear, invest in ones that will last, so you don’t have to keep buying every so often.

Getting fit doesn’t have to empty out your bank account. Follow these 5 simple tips for adapting a healthy lifestyle on a budget, and achieve optimum wellness without spending too much.

Nov 30, 2016 - Beauty    No Comments

6 of the Most Guarded Skincare Secrets That Every Man Should Know

Image result for man skin care

Skin care is no longer just a luxury for women – it’s a necessity for all, and that includes men. The benefits of taking good care of our skin help us achieve not just an ideal appearance, but also optimum health. While there are many resources talking about women’s skin care, very few exist detailing how men should care for their skin. Mostly, it’s because the importance of men’s skin care has only recently been accepted in the mainstream. A lot of the best practices for men still remain a mystery to most. Luckily for you, none of that has to stay secret for long. Find out 6 of the most guarded skin care secrets for men to help you breathe new life into your everyday routine.

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  1. Wash Right Away – That splash of water on your face does more than just wake up your senses. It’s also seriously beneficial for your skin. Spritzing some cold water on your face first thing in the morning activates your sebaceous glands, which in turn produce the necessary oils to keep your skin hydrated and healthy all the live long day. The sooner you wash, the earlier you wake up those special oil-producing glands so they can get right to work.
  2. Avoid Wiping Aggressively – The humble handkerchief has become something of a staple for guys, but they’re not always the best for wiping. Abrasive fabrics like those used for a common handkerchief can cause damaging friction on the face, which in turn causes flakes and dryness. If you’re the kind of guy who has to pull out his hanky at least once every hour throughout the day, be sure to invest in the right kind of handkerchief to help out your skincare cause.
  3. Use the Right Cleanser – Many facial cleansers you see in supermarkets have that strong, aggressive, masculine smell to them, and that says a lot about what they do for your skin. Instead of being swayed by overly pungent skin care products and cleansers, buy ones that will do your skin some justice. Try to find men skin care products online to help you figure out which ones you can really rely on.
  4. Be Generous with Serum – Up until a couple of years ago, men were complete strangers to the use of serum. But thanks to the general awakening to the importance of skincare, more and more men are realizing that serum is an essential skin care product. Serum is basically a potent hydrating formula that seeps deep into the skin to achieve perfect nourishment. Be sure to slather a generous amount of serum to get the best results, and leave it on for a few minutes for maximum absorption.
  5. The Cowboy Shave – Do you dry shave your beard? It’s probably time to stop that practice. Shaving off any facial hair without first prepping the hair strands or the skin underneath can cause some painful scarring. That’s why you might feel some stinging right after you shave. Use beard oil to soften up the strands and then apply some shaving cream to help your razor glide more smoothly. When everything’s all gone, rub on some after shave balm to help soothe the skin and prevent that stinging sensation from setting in.
  6. Image result for men Invest in Anti-Aging ProductsInvest in Anti-Aging Products – Men are not immune to aging, fine lines, and wrinkles, so invest in products that will help you prevent them from developing too soon. Maintain your youthful and vibrant look by practicing daily anti-aging skin care and look your best even after you’ve piled on the years.

Men’s skin care is a secret no more. Wow your friends, relatives, and your special someone by taking care of your skin in the best way possible. Take note of these helpful tips to bring you to a never-experienced level of skin health.

Nov 20, 2016 - Job Matters    No Comments

5 Essential Qualifications You Need to Break into the Human Resources Industry

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Nearly every company – big or small – has a human resources department. At the very least, they have a team that performs human resources functions. But what exactly is human resources? It’s more than just the office that filters potential hires. Human resources personnel are responsible for hiring, compensation and benefits, continued learning, training, and development, legal compliance, employee retention and termination, as well as worker discipline. For those who like working with people, a job in human resources could be the perfect career opportunity. Are you currently in a human resource job search? Find out if you’re qualified for the job with this checklist.with-college-degree-more-easy-to-get-hr-job-vacancies

  1. College Degree – Many of the jobs offered in the HR department require hires to have at least a Bachelor’s degree in Psychology, Communications, or an equivalent course. This is because HR personnel need to be able to communicate effectively with other people in the workplace, to ensure all employees and key individuals are performing their duties, and are properly compensated and managed. A degree will help verify that they have some formal education on how to properly handle a workforce.
  2. Interpersonal Skills – How well can you talk with other people? HR personnel should be able to delve into deeper issues experienced by employees, to provide the necessary solutions for optimal work performance. Interpersonal skills are often verified by putting HR applicants through simulated tests that measure their ability to understand people problems. Some of the functions of HR that involve interpersonal relations are interviewing, counseling, training, mediating, and presenting. To prepare yourself for the practical demonstration, think of possible scenarios you might encounter as an HR worker, and then determine how you can fairly and appropriately respond.
  3. Internship or Previous Experience – An entry-level job doesn’t necessarily require experience, but it’s definitely a major plus. If you’ve just graduated, you can volunteer in HR offices to gain internship experience, which then you can use in your resume to help make it more attractive to employers. Of course, you won’t get paid for your volunteer work, but it will make it easier to apply for jobs later on.internship-or-previous-experience-is-important-for-hr-department-to-hire
  4. IT Background – If you want to focus more on the training aspect of an HR personnel, consider to gain some IT-related skills, which will help you operate the different software and applications necessary for providing employees the tools, workbooks, and resources they need for further learning and development. This also comes in handy for compensation and benefit functions, as these do require the use of specific computer applications that can be difficult to understand without IT skills.
  5. Organizational Skills – It’s definitely not easy to go through thousands of applications, employee profiles, and workforce data. However making the smallest errors with this sensitive could cause serious confusion in the office. An effective HR personnel needs to be highly organized and detail oriented, especially because the information they handle could affect the future and the careers of the different employees in the company.every-hr-must-acquires-strong-organizational-skills

There can be a bright future for you in the human resources industry if you know how to do the job right. Landing your first break is the primary step towards becoming a successful HR specialist. So be sure to assess yourself for these qualifications to help you create a flourishing career in human resources.

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