GIMNASIUM PERBADANAN PUTRAJAYA DI ARAS 4 BLOK ANNEXE AUDITORIUM KOMPLEKS PERBADANAN PUTRAJAYA 1

2 GIMNASIUM PERBADANAN PUTRAJAYA DI ARAS 4 BLOK ANNEXE AUDITORIUM KOMPLEKS PERBADANAN PUTRAJAYA

KEDUDUKAN PERALATAN GIMNASIUM PERBADANAN PUTRAJAYA PANDANGAN 3D 3

PERALATAN GIMNASIUM PERBADANAN PUTRAJAYA 4

WAKTU PENGGUNAAN BILIK GIMNASIUM PERBADANAN PUTRAJAYA BILIK GIMNASIUM PERBADANAN PUTRAJAYA GIMNASIUM PERBADANAN PUTRAJAYA WAKTU PENGGUNAAN BILIK GIMNASIUM PERBADANAN PUTRAJAYA GIMNASIUM PERBADANAN PUTRAJAYA WAKTU PENGGUNAAN BILIK GIMNASIUM PERBADANAN PUTRAJAYA MASA / HARI 1.00 PM-2.00 PM 5.30 PM—9.00 PM ISNIN WANITALELAKI SELASA WANITA RABU LELAKI KHAMIS WANITA JUMAAT (12.30 PM—2.30 PM) LELAKI SABTU/AHAD /CUTI UMUM BERDASARKAN PERMOHONAN (9.00 AM-6.00 PM) 5 MASA/ HARI 1.00 PM-2.00PM 5.30PM—9.00PM ISNIN PEREMPUAN LELAKI SELASA LELAKI PEREMPUAN RABU PEREMPUAN LELAKI KHAMIS LELAKI PEREMPUAN JUMAAT PEREMPUAN (12.30 PM—2.45 PM) LELAKI SABTU/AHAD BERDASARKAN PERMOHONAN

GIMNASIUM PERBADANAN PUTRAJAYA WAKTU PENGGUNAAN BILIK GIMNASIUM PERBADANAN PUTRAJAYA GIMNASIUM PERBADANAN PUTRAJAYA WAKTU PENGGUNAAN BILIK GIMNASIUM PERBADANAN PUTRAJAYA KEMUDAHAN GIMNASIUM HANYA KEPADA KAKITANGAN PERBADANAN PUTRAJAYA SAHAJA KAKITANGAN PERBADANAN PUTRAJAYA PERLU MENDAFTARKAN DIRI DI BUKU PENDAFTARAN TERLEBIH DAHULU SEBELUM MEMULAKAN AKTIVITI DI DALAM BILIK GIMNASIUM PENGGUNA DIWAJIBKAN MEMBAWA SEHELAI TUALA YANG BERSESUAIAN DAN HARUS MENGELAP PERALATAN SELEPAS MENGGUNAKAN PERALATAN GIMNASIUM. IA HANYA PERLU BAGI MEMASTIKAN TAHAP KEBERSIHAN PERALATAN DAN KESIHATAN PENGGUNA LAIN DI TAHAP OPTIMUM. PENGGUNA PERLULAH MEMATUHI PERATURAN PEMAKAIAN YANG SESUAI BAGI AKTIVITI FIZIKAL DI GIMNASIUM (PENGGUNAAN KASUT SUKAN ADALAH WAJIB DIDALAM BILIK GIMNASIUM). AKTIVITI ANGKAT BERAT, KARDIOVASKULAR DAN LATIHAN STAMINA SAHAJA DIBENARKAN DI DALAM BILIK GIMNASIUM. AKTIVITI SENI MEMPERTAHANKAN DIRI SEPERTI BOXING DAN TAEKWANDO TIDAK DIBENARKAN DIJALANKAN DI DALAM BILIK GIMNASIUM PEGAWAI YANG BERTUGAS BERHAK UNTUK TIDAK MEMBENARKAN INDIVIDU-INDIVIDU YANG TIDAK MENGIKUT PERATURAN DARI MENERUSKAN LATIHAN DI DALAM BILIK GIMNASIUM PIHAK PENGURUSAN BERHAK MENUTUP OPERASI GIMNASIUM TANPA MENGELUARKAN SEBARANG NOTIS, JIKA DIRASAKAN PERLU MEROKOK DAN MAKAN ADALAH TIDAK DIBENARKAN DI DALAM BILIK GIMNASIUM KESELAMATAN PENGGUNA ADALAH TERLETAK KEPADA TANGGUNGJAWAB SENDIRI. PIHAK PENGURUSAN TIDAK BERTANGGUNGJAWAB KE ATAS SEBARANG KECEDERAAN ATAU KEMALANGAN BERLAKU DI ATAS KECUAIAN PENGGUNA SENDIRI PERATURAN PENGGUNAAN GIMNASIUM PERBADANAN PUTRAJAYA 6 MASA/ HARI 1.00 PM-2.00PM 5.30PM—9.00PM ISNIN PEREMPUAN LELAKI SELASA LELAKI PEREMPUAN RABU PEREMPUAN LELAKI KHAMIS LELAKI PEREMPUAN JUMAAT PEREMPUAN (12.30 PM—2.45 PM) LELAKI SABTU/AHAD BERDASARKAN PERMOHONAN

Bike Forma Cardiovascular Equipment 7

Recline Forma Cardiovascular Equipment 8

Treadmill A green flashing light shows the person on the Excite™ JOG is about to finish the workout Light off and user training: JOG is in use Green flashing light: means JOG is in use but will soon be free. Green light on: means JOG is free. The light stays turned on for 1 minute at the end of the training in order to facilitate user in finding the free equipment. Light off and no user on the product: JOG is free 9

Wave Cardiovascular Equipment 10

Strength Equipment Chest Press Guidelines to use: Adjust the seat to allow the handles to align with the mid-chest. This allows movement through the horizontal plane of the shoulder Adjust the starting position (pull pin found over right shoulder) to allow the upper arm to be straight out to the side when the hands are positioned on the handles Check the weight to insure that the appropriate resistance has been selected. Body position and control of the motion should never be compromised by excessive weight Grip the handles and position the elbows out to the side, level with the handles Fully retract the scapula (pinch shoulder blades back and together) and maintain on all movements for the chest. The Motions Press the handles forward with a smooth controlled motion and return slowly without resting, keeping the elbows level with the handles and shoulder blades pinched throughout each repetition. The Positioning 11

Strength Equipment Shoulder Press The Positioning Guidelines to use: Adjust the seat to align the handles with the top of the shoulders. Check the weight to insure that the appropriate resistance has been selected. Body position and control of the motion should never be compromised by excessive weight. Grip either set of handles and position the elbows directly below the hands The Motion Press the handles upward with a smooth controlled motion and return slowly without resting, keeping the elbows directly below the hands at the bottom of each repetition. 12

Strength Equipment Leg Extension The Positioning Guidelines to use: Note the pivot point at the front right corner of the seat. Align the axis of the knees and adjust the back pad to maintain that position Adjust the leg pad to comfort Check the weight to insure that the appropriate resistance has been selected. Body position and control of the motion should never be compromised by excessive weight Position the thighs parallel to each other and relax the ankles Grip the handles to remain firmly against the seat and maintain proper posture The Motion Tighten the quadriceps and straighten the knees as far as possible. NOTE: Do not kick On the first repetition further align the knees by rotating the thighs to position the patella directly on top/center of the knees Maintain this position throughout each repetition Return to the starting position without resting 13

Strength Equipment Leg Curl The Positioning Guidelines to use: Note the pivot point at the front right corner of the seat Align the axis of the knees and adjust the back pad to maintain that position Adjust the leg pad to comfort Check the weight to insure that the appropriate resistance has been selected. Body position and control of the motion should never be compromised by excessive weight Grip the handles to remain firmly against the seat and maintain proper posture The Motion Flex the knees as far as possible without raising the knees further, without elevating the hips, and without hyperextending the spine Return to the starting position without resting 14

Strength Equipment Lat Machine The Positioning Guidelines to use: Adjust the thigh pad to allow access and stabilize the body. Check the weight to insure that the appropriate resistance has been selected. Body position and control of the motion should never be compromised by excessive weight. The Motions Grip the bar at shoulder width and sit with legs under thigh pads. Lean back slightly at the hips and maintain to allow bar to pass in front of head. Depress the scapula (pinch the shoulder blades down and back) Watch the bar to ensure that it safely clears the head on the way down. Bring the arms down fully to your sides. Keep the elbows directly beneath the hands throughout the entire range of motion. Slowly return to the starting position overhead by allowing the scapula to move as needed. Repeat without resting. 15

Strength Equipment Cross Over Cable 16

Strength Equipment Cross Over Cable 17

Strength Equipment Cross Over Cable 18

Strength Equipment Cross Over Cable 19

Free Weight Equipment 4 Uses Bench 20

Free Weight Equipment 4 Uses Bench 21

Free Weight Equipment 4 Uses Bench 22

Free Weight Equipment 4 Uses Bench 23

Free Weight Equipment 4 Uses Bench 24

Free Weight Equipment 4 Uses Bench 25

Free Weight Equipment 4 Uses Bench 26

Free Weight Equipment 4 Uses Bench 27

Free Weight Equipment 4 Uses Bench 28

Free Weight Equipment 4 Uses Bench 29

Free Weight Equipment 4 Uses Bench 30

Free Weight Equipment 4 Uses Bench 31

Free Weight Equipment 4 Uses Bench 32

Free Weight Equipment 4 Uses Bench 33

Free Weight Equipment Crunch Bench 34

Free Weight Equipment Dumbbell set with Rack 35