Senaman Merawat Ketagihan

Ketagihan boleh datang dalam apa-apa bentuk, ketagihan dadah, alkohol, seks, membeli belah atau apa sahaja. Adakah dengan menambah senaman boleh mengurangkan ketagihan?

Kursus Kecergasan 2024Kajian menunjukkan menambah senaman mungkin membantu menguatkan rawatan yang diberi. Apabila seseorang individu cuba untuk pulih daripada ketagihan, tubuh dan minda cuba melupakan apa yang merembeskan endorfin dalam otak yang menyebabkan rasa ‘high‘ atau ketagihan.

Apabila seseorang cuba mengurangkan sesuatu ketagihan melalui rawatan yang diberi, dia berkemungkinan berdepan tekanan semasa proses penarikan. Sama seperti seorang yang dah biasa merokok, tiba-tiba berhenti merokok, akan berlaku gejala tarikan yang mungkin menyebabkan timbulnya masalah lain. Aktiviti yang ditagihkan sebelum ini menyebabkan endorphin dirembeskan. Senaman juga menyebabkan endorphin dirembeskan. Proses memindahkan rasa ketagihan itu akan mengambil masa.

Kajian menunjukkan senaman mengurangkan tekanan. Jadi tekanan yang disebabkan gejala penarikan dapat dikurangkan dengan bantuan senaman. Kajian ditunjukkan dengan sekumpulan perokok yang dimasukkan senaman dalam proses berhenti merokok mengambil masa yang singkat untuk berhenti.

Namun, senaman bukan jalan penyelesaian untuk masalah ketagihan. Ketagihan dadah dan sebagainya mungkin memerlukan rawatan tertentu dan senaman hanya membantu dalam proses rawatan.

Zaki Khan adalah seorang terapi senaman yang diperakui. Pernah berkhidmat sebagai jurulatih kepada jurulatih untuk Majlis Kecergasan Kebangsaan di bawah kelolaan Dato Azalina Othman. Berpengalaman lebih dari 23 tahun dalam bidang kecergasan.

Sebagai seorang terapi senaman, Zaki Khan terlibat bukan sahaja sebagai seorang jurulatih kecergasan tetapi juga dalam rehabilitasi, berhadapan dan membetulkan masalah-masalah ketidakseimbangan otot, menguatkan kembali otot-otot yang lemah supaya seseorang itu dapat menjalankan fungsi asas badan. Zaki Khan juga banyak terlibat dalam kempen-kempen mempromosikan kesihatan samada sebagai seorang penceramah, penganjur atau jemputan.

Zaki Khan merupakan bekas atlet Strongman Malaysia. 2 kali bertanding di peringkat dunia, 2 kali peringkat Asia. Pernah dapat tempat ke 3 Arnold Classic.

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43 thoughts on “Senaman Merawat Ketagihan

  1. Salam dato’,

    Nasihat dato’ apa jalan terbaik utk hentikan ketagihan caffeine?

    Soalan no 2, dulu atas nasihat trainer gym, saya ada ambik lipo-6 black. Yes it worked but if I knew better back then, I wouldn’t have take it. But what’s done is done.

    Sekarang masalahnya sy mcm ada caffeine ‘berlebihan’ dlm bdn saya, yg buatkan saya xblh minum kopi. Bila minum je, sy akan rs berdebar2 n heart rate meningkat. Sy bukan penggemar kopi cuma once in a while, sebulan sekali tu teringhin jugak minum cappucino.

    Apa blh sy buat?

    And utk org2 lain luar sana, PLEASE DO NOT TAKE any fat burner. The best way is still to use the right exercise, depending on what ur targer is, for performance or physique. And also proper diet. That’s it.

    Thanks dato’!

    1. bykkan bergerak, buat aktiviti. tp yg penting, utk stopkan addiction ni minda. set in mind utk stop. slowly stop. will power tu penting. bukan stakat kopi, tp minuman cam coke semua jgn amik. stiap kali craving, cuba dptkan air buah utk buat bdn rasa full

      1. Salam,

        sy alhamdulillah x addicted dato’, cuma sekali sekala maybe dlm sebulan sekali or dua bila minum kopi dada rs berdebar2, sebijik mcm ms ambik lipo aritu. Dr segi ketagih tu mmg x, n sy mmg minum air masak je all the time, except sekali sekala sgt ada la minum jus buah. yg jd masalahnya is rs debar2 tu.

        Thanks dato’.

  2. dato’ leh bg diet utk nak buat saiz dak?dirty bulk or clean bulk?
    adoi tgh pning ni..tkt nty lmak yg byk lak..
    3set of 10reps sesuai kea utk bulk or sbleknya..sya cmpur gan compound exercise skli..cdagan ??tqvm

  3. adui slama ni sy buat 8-12 utk bulk..dato apa itu definition..ehehe

    1. defination=bentuk. utk bodybuilding 8-12. tp bulk power rendah lg 1-7

  4. datuk,badan sy lemak flabby so sy main gym selalu buat 4 set 12reps dalam setiap set,dah elok ke untuk tukarkan muscle lembik2 menjadi keras ?ada kawan gym kata angkat lebih berat lebih cepat menjadi

    1. yg lembik tu lemak. lemak ditukarkan ke tenaga. bukan jd keras. proses seterusnya bina otot. boleh buat 12 kalau jaga makan. kalau aim bakar lemak sahaja, boleh naikkan lg ulangan. ke 15

  5. so kira datuk,kalau sy nak badan berotot sy perlu kurus dulu?baru minum mass gainer balik jadik bulking?lepastu baru mnum whey protein untuk lean muscle?sbb sy nk badan lean muscle,tpi muscle takde sbb badan gemuk so hajat nk tkarkan macam tu ,ada cara suggest x?

    1. tak jugak. elok guna lemak tu sebagai tenaga dan buat program bina otot. lebih otot= metabolisme meningkat.

  6. saya minum caffaine dari kopi or pre workout supplement, my heart rate naik…tapi saya suka kanya sebab it give me focus dan menaikan metabolicrate saya kan? so ada kah masalah akan timbul jika saya suka kan caffeine? long trm or short trm

    1. bdn akan start adapt dan nak lebih. dulu mungkin secawan, lama2 5 cawan. ada pro n con kopi ni. antaranya stimulate muscle utk lebihkan rep, mengurangkan selera dan sebagainya. jika berkesempatan, saya akan tulis pasal kopi ni nanti

  7. ouh kiranya sy xminum susu protein apa2 la?just makan macam biasa cardio + angkat besi baru lebih elok ek?

  8. macamne nk buat program bina otot yg dato maksudkan?so sy teruskan angkat berat +cardio?smbil kurus sambil naik otot?tanpa susu protein?

  9. Dato, saya nk tanya, berat saya cuma 65kg, dpt ke naik lg? sy amalkn workout kt gym and pngambilan whey protein. Dkt sbulan dh workout, muscle ade la sket tp berat tak naik2.. sy ade gak ambil BCAA lpas train n pastu bru minum whey protein.

    1. jgn hanya bergantung pada supplement. lebihkan skali makanan dari sumber natural.

      1. sy juz mkn 2 atau 3 kali sehari dato, kalau mkn, mmg dlm kuantiti yg byk, tp berat x naik2 jg.. mkin trun tu ade la, tu yg start g gym n ambik supplement tu.. btul ke cr sy ni dato? bidang keja sy ni mmerlukn tnaga yg byk, pergerakan, jrng dpt rest, cuma time mkn je.. kdng2 keja dri pgi smpai mlm.. tu yg pyah skt psl pmakanan ni.. harap dato dpt bg nasihat n cra yg btul.. kt tmpt sy, pyah nk cri org yg btul2 dpt bri tunjuk ajar, tu yg happy sesgt bl jumpe blog dato ni.. tq dato

        1. cuba try amik skali kentang 10 biji sehari. masak sebelum g kerja. bawa bekal. setiap 2 jam makan. training plak jgn terlalu over. utk hardgainer, jgn train semua benda dlm sehari. n x perlu hari2.

  10. 1 lg dato, bole x pas keja, trus workout kt gym, pastu blk bru mkn n b4 tido tu ambik supplement? sbb shift sy abis kol 7, if blk mandi n mkn, mmg x smpat g gym, gym pun kt tpt keja, (sy keja hotel), gym tutup kol 9.

    lpas buat 5×5 tu, bole x tmbah latihan bebanan yg lain?

    klu guna barbell yg lekat kt mesin tu ok ke dato? cz barbell tpt sy xde rack, men letak kt lantai je, tu yg pyah nk nk angkt if nk tmbah bebanan, sye g gym sorg2, xde pasngan yg tlng..

    1. boleh. atau nak minum supplement sebelum workout + selepas workout pun boleh. pastu tambah lg 1 meal sebelum tido. nasi ke, ayam tandori naan ke.

      5×5 tu terus aim berat, jika masih dpt angkat lepas 5 kali, still ringan n perlu tambah.

      boleh. tp lg ok kalau barbell freeweight tu.

  11. Dato, bole tlng check rutin sye ni,

    Gym day,
    bgn pgi kol 8, minum scawan kopi tngkat ali cmpuran(dri dulu lg)
    kol 9, minum whey protein + super mass gainer + oat (blend) then g keja.
    time keja, cuma dpt mkn lunch kul 1pm (nasi cmpur) pas mkn ambik multivit mega men. (cuma bole mkn 1 kali 1 shift).
    Blk kol 7, (xde mkn), g gym, then kul 8 abis gym, minum glucolin, pastu ambik bcaa, sampai rmh dlm kol 8.30 bru mkn, b4 tdo ambik protein, mass gainer n oat mcm pgi tu.

    not gym day pun lbh kurang cuma xde g gym.. bole ke dato?

    5×5 tu trus tmbah berat ke or pas rest 1 or 2 day, bru tmbah brat? sya nk bsarkn otot.. sy tgk 5×5 tu sesuai utk bsarkan otot, size bdan n naikkan strength..

    bru sbln dh g gym, dh ade hasil, tp bru jmpe 5×5 program ni. b4 ni juz try 5 jnis latihan2 (yg termampu dlm 1 jam) n buat 10-12 ulngan 3 set je

    1. tongkat ali campuran 3 in 1 tu x bagus. gula tinggi.
      sebelum masuk gym, kalau boleh, dptkan pisang ke, sbb dah berlapar agak lama.
      secara general, kalori agak kurang dan bergantung pada supplement
      5×5 terus ke berat yg boleh diangkat 5 kali sahaja. tiada penambahan berat pada hari sama. latihan hari seterusnya sahaja mungkin tambah.

      1. Tq Dato.. Nk tanya 1 lg ni, nape bhgian tricep sy msih skit2 even dh rest kdng2 smpai 2 hri.. skit truk x la sgt tp x mcm bhgian lain, dh ok. ni saje yg x pandai kurang2.. if luruskn tgn, memang rase.. sy jarng gak bri tumpuan lbh kt tricep, bhgian yg dkt ngan siku..

          1. kalau bhgian bahu bebunyi n skit dato? mse buat shoulder overhead press ari tu kena.. 2 ari lpas. ni pun msih skit skit n still bebunyi if angkt tngan g ats, belah kiri.. knan xde plak..gerak2 pun mcm bebunyi je.. xde ape ke agk2?

          2. kemungkinan besar, teknik yg salah. ada lebam? or suspected bengkak? jika terlalu kritikal sakit, boleh bubuh ais dulu, utk kurangkan inflamation. 20 minit setiap 4 jam. bila dah hilang atau minimal rasa sakit, buat streching. tu cara paling simple, tp jika sakit sgt teruk, tajam menusuk, angkat pun x boleh, better dptkan medical attention.

  12. susah la dato, tpt sy xde trainer2 yg btul2 tau, or ambik brat tntng benda2 gni.. all this time cuma rujuk internet je, tu pun mcm2 tips, teknik2, ade yg ckp tknik tu slah, tp ade yg ckp btul, tu yg bgung tu.. hari ni x keja, tu yg sng on9 ngan dato ni.. tq so much dato.. sye pun ade mslh perut boroi gak, tu yg pyah nk buang tu.. hehehe

  13. Dato, mcmna yg dkategorikn perokok tegar ni dato? lbh dri skotak shari ke?

    1. kalau kat malaysia ni, kita label perokok tegar sekotak atau lebih.

      1. O.. Sy dh lma try brhenti, x dpt2.. sy penah cba, x abis shari, dh rokok blk.. sy penah cuba gak nicoitine yg slalu iklan2 kt tv 2, msih gak x berjya, de x ubt2 lain yg bole sye dptkn kt farmasi, x ksah hrga aslkn dpt kurangkn n finally dpt buat tol2 brhenti rokok ni.

          1. Dato, skit dh kurang yg bhgian bahu tu, tp bunyi mcm “tek!” tu msih ade, lbam, bengkak xde..

          2. kalau krg kemungkinan xde apa, cuma muscle soreness. bunyi tek disebabkan jrg move bahagian tu, jd sendi, lekat n cantum, menghasilkan bunyi. x sepatutnya, tp kebiasaan akan hilang mengikut masa, jika terlalu lama, jgn biarkan, dlm kebanyakan kes, boleh dibetulkan dgn urutan.

    1. start dgn kurangkan. sukar nak atasi ketagih alkohol disebabkan mind dah dilatih. kurangkan sedikit demi sedikit. dptkan medical support jika perlu. doctor akan prescribe apa yg perlu dan membantu. proses kaunseling utk kes2 kritikal.

  14. Assalamualaikum Dato’,

    Apakah cara untuk hentikan ketagihan onani? xD

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