ZUKHAIRI #teamkental @zukhviri Twitter profile

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ZUKHAIRI #teamkental

@zukhviri

2 years

Ya Allah! Jadikanlah kubur Ibuku sebagai sebuah taman daripada taman-taman syurga. Al-Fatihah 20.06.2022

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ZUKHAIRI #teamkental

@zukhviri

2 years

Girls, please jangan lari sorang2 bila2 masa dan kat mana pun, lari berdua lebih baik. Ajak kawan lelaki sorg lebih baik. Ramai manusia psycho kat dunia ni. Please take care.

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ZUKHAIRI #teamkental

@zukhviri

3 years

Snack… tempe for life..

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ZUKHAIRI #teamkental

@zukhviri

4 years

Paling mental nak buat bg org yg tak biasa buat but paling cepat bakar lemak dan senang nak dapat nice body shape. Burpees variation! Cardio strength for body conditioning.

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ZUKHAIRI #teamkental

@zukhviri

2 years

Runners - If you run but don't do any single leg training, START. The carryover to athletic performance is huge. Greater balance and strength on one leg. Even if you don't run or play sport, do it✌️

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ZUKHAIRI #teamkental

@zukhviri

4 years

So aku plan 14 hari straight aku post home workout kat twitter. Bersukan di rumah pun boleh. 😉

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ZUKHAIRI #teamkental

@zukhviri

3 years

Never tell people your plans. A fish with mouth closed never get caught. Private life is a happy life. ✌️

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ZUKHAIRI #teamkental

@zukhviri

1 year

@projekhitam Malaysian yg buat kerja jual MyKad warganegara malaysia ni patut dibuang negara lucutkan taraf. Depa ni PENGKHIANAT.

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ZUKHAIRI #teamkental

@zukhviri

1 year

People don’t get fit to be healthy, they get fit to look sexy 🙌

Harinder Sekhon 🇲🇾

@harinsekhonn

1 year

Here’s a new one 🇲🇾 Unpopular opinions about fitness in Malaysia that would get you in this position?

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ZUKHAIRI #teamkental

@zukhviri

3 years

Tak tau ah, nak g main bola ke nak jd sprinter ke nak jadi runner ke or jogger… lantak lah janji happy 😃

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ZUKHAIRI #teamkental

@zukhviri

3 years

Jangan malas. Hangpa add je 8 simple leg exercise ni lepas lari, 10 reps setiap exercise 2-4sets. Don’t rush for repetition, slow n focus on form… engage core.

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ZUKHAIRI #teamkental

@zukhviri

3 years

Siapa jenis pakai kasut tekan jam dapat GPS terus on running ? Some ppl takut HR naik before start run 😅 so skip warmup ?

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ZUKHAIRI #teamkental

@zukhviri

2 years

Take care of your mom, because life doesn't reward you with a good woman twice. 💛 #Aidiladha

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ZUKHAIRI #teamkental

@zukhviri

2 years

She asked me for 6 pacs. I said NO ! 11 lines abs look healthier. So lose the belly fat, work on your cardio, focus your workout on realistic, safe, and worthwhile goals.

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@zukhviri

4 years

Kita kembali ke sesi JANGAN MALAS ! Leg conditioning 💪🏼

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ZUKHAIRI #teamkental

@zukhviri

3 years

For men: BMR = 10W + 6.25H - 5A + 5 For women: BMR = 10W + 6.25H - 5A - 161 W - body weight in kg H - body height in cm A - age

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ZUKHAIRI #teamkental

@zukhviri

1 year

@izzahibrahim__ Aku boleh layan lak baca sampai habis 😂

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@zukhviri

3 years

Jangan MALAS! My routine after easy run. Legs drill !

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@zukhviri

2 years

Run/Skipping, Push-up, Pull-up, Squat, Lunges, Crunches, Plank. 7 simple/basic workout utk nampak posture badan korg smart. Athlete body sikit2 pun ok. Perut tak smart tu korg kena focus kat healthy diet, semua benda boleh adjust... nak ngan taknak je.

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ZUKHAIRI #teamkental

@zukhviri

4 years

70% pelawak melayu melawak lucah and talk abt body shaming... tujelah content depa... Depa rasa lawak. Nasib baik rumah aku takda TV. Kurang sikit kebencian.

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@zukhviri

2 years

Yeah u guys boleh cakap semua ada hak nak lari pukul berapa kat mana pun and lari sorg2. Maksud sy for safety sebab ramai org gila kat dunia ni.

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ZUKHAIRI #teamkental

@zukhviri

2 years

Visceral fat !!!! Kesedaran yg korg kena tau. Bukan je jangan malas. Tapi kena disiplin. Contoh Achievement yg paling WIN kalau korg keluar dgn kwn2, 5 org order fastfood kau berjaya tak curi fries depa n tak order any fast food, kau tgk je dapa makan. Ni Goal #1

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@zukhviri

3 years

101 Trail Race - Ini yg selalu beginner lupa. tukar kaki setiap 2-3x step up. balance kan kaki kiri/kanan. high repetition on leg, kaki akan lemah, ibarat kau workout sebelah kaki “jahanam” byk guna power & strength. this is why single leg workout important for trail runners. 🤍

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ZUKHAIRI #teamkental

@zukhviri

4 years

Jangan MALAS wehhh ! 10 hari ni kira warmup sebelum 2021. Next year 1st January terus ONZ ready !! 💪🏼

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ZUKHAIRI #teamkental

@zukhviri

3 years

Dear Runners, Running is not the only exercise routine that you can do. There is so much more you can do to keep your fitness levels up especially during MCO. Stay safe everyone. Regards, #teamKENTAL #backtobasic

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ZUKHAIRI #teamkental

@zukhviri

4 years

Masa untuk build up strength and body conditioning since takda race dan gunung utk didaki. Stay with this thread guys... aku share legs drill and running drill workout especially utk trail runner dan kaki hiking. ⛰ #sharingiscaring #teamkental ⚒

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ZUKHAIRI #teamkental

@zukhviri

3 years

Things work out best for those who make the best of how things work out. 💪🏼

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ZUKHAIRI #teamkental

@zukhviri

2 years

One of the best ways to prevent sports injuries - Building your balance. ——————————

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ZUKHAIRI #teamkental

@zukhviri

2 years

To strengthen important muscles as well as help in the development of proper running form and improve your running performance.

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ZUKHAIRI #teamkental

@zukhviri

4 years

14days for now. Olympic athletes pun training at home, mungkin rumah depa complete dgn workout equipment tp tetap #HOMEWORKOUT siapa lah kita ni yg biasaje nak kena outdoor training. Youtube byk indoor workout IG sy byk functional movement training Bertabah lah okay, ada hilmah

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ZUKHAIRI #teamkental

@zukhviri

2 years

Tak kisah lah kau byk duit n kaya mcm mana pun. If you aren’t healthy you aren’t wealthy.

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ZUKHAIRI #teamkental

@zukhviri

6 months

Sini. Korg takan menyesal. WhatsApp booking dulu sblm p. Steamboat and grilled. 🤌 RM56 tak kenyang jangan balik.

Nisa Kay Murah Rezeki

@nisa_kay

6 months

Anyone boleh tak buat thread buffet ramadan bawah RM100? Ada takkk??

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ZUKHAIRI #teamkental

@zukhviri

3 years

He lose 7kg in 3 week, without ditching carbs in just 7 easy steps... 1. Ramadan fasting (intermittent fasting) 2. Cardio & Lift weights 3. Get more active in general 4. Reduce water retention 5. Reduce carbs & load up on lean protein 6. Avoid processed junk 7. And awesome Ayah😅

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ZUKHAIRI #teamkental

@zukhviri

4 years

#NewProfilePic

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@zukhviri

5 years

For me - Fasting month is the best fof abs workout Cramp sikit2 tu biasa but tahan jelah The result blh nampak pagi esok bila hang bangun pagi, body rest tido 6hrs without water n food.

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@zukhviri

3 years

Your speed doesn’t matter, forward is forward. Everyone has a different path in life, so stop comparing yours to others. #runningjourney

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ZUKHAIRI #teamkental

@zukhviri

4 years

Segala lemak pinggang 🍩 kita bakar 🔥 Sebelum aku cuti panjang aku share Strength & oblique workout. Takda dumbbell boleh tukar dgn 1.5L mineral water bottle.

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ZUKHAIRI #teamkental

@zukhviri

2 years

HEAVY LEGS. Kalau korg ada prob heavy and tired legs masa tengah lari espc easy run, tapi pernafasan masih ok, prob ni bukan lah sebab cardio or fitness level korg, biasanya mungkin punca ni sbb otot kaki korg letih atau poor blood circulation.

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ZUKHAIRI #teamkental

@zukhviri

2 years

Bear crawls/side are the ultimate exercise Strength, mobility & cardio

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ZUKHAIRI #teamkental

@zukhviri

3 years

Stop using food to fill an emotional void. Go out and 🏃🏻‍♂️

Kiridaren Jayakumar

@Kiridaren

3 years

Orang 30-an & 40-an, What would you advise to people who just reached 30? Let's go!

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@zukhviri

3 years

How to speed up metabolism ? Be active, jangan malas.

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@zukhviri

11 months

Sub-2 Hours 21.0975 kilometres 🎉 Anyone nak learn how to get Sub-2 ? Paling famous dikalangan newbie/beginner runners. Bila kau dpt Sub-2 dunia larian kau totally change 😅

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ZUKHAIRI #teamkental

@zukhviri

1 year

Marathon journey. Try my best bagi review ikhlas dari runner for runners. Underrated race shoes yg kita jarang2 terfikir nak beli.

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ZUKHAIRI #teamkental

@zukhviri

4 years

Weekend again! Sunday 🔥 Make every workout count !! Video - Isometric explosive Body weight Jump Squat Legs Day (squats) 60secs/exercise x10sets 1-Bodyweight 2-Sumo 3-Skater 4-Pistol 5-Narrow 6-Revers Lunges 7-Side Lunges 8-Bear Crawl 9- Squat Jacks 10- Bulgarian Split Jom!

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ZUKHAIRI #teamkental

@zukhviri

1 year

Basic - for beginner or first timer runner to BREAK 4 HOURS 42.195km marathon distance. A 4:00 hour (3:59:59) marathon is approximately 5:41/km. To break 4 hours, you should eventually be capable of a Sub-1:50 half-marathon (5:13/km) and Sub-50’ 10km (5:00/km).

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ZUKHAIRI #teamkental

@zukhviri

3 months

Paling suka ❤️🤍💙🤍❤️ 🇹🇭 #hatyai21

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ZUKHAIRI #teamkental

@zukhviri

4 years

2021 kena ready. Aku share balik abs n core variations workout, boleh add on dgn workout yg dah post sblm ni. #sharingiscaring 🤍

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ZUKHAIRI #teamkental

@zukhviri

2 years

First in Malaysia! Jom register, 12km akan lalu penchala link tunnel dan dash mirror tunnel. Top 10 hadiah best and lucky draw bersepah. Link registration kat bawah.

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ZUKHAIRI #teamkental

@zukhviri

1 year

Gold Goast Marathon 2023 Clocked 03:35:56 Alhamdulillah finished strong, target 3:45 but legs feels great to maintain the pace. So lepasni JANGAN MALAS boleh buat lebih baik.

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@zukhviri

3 years

So, growing bigger muscles, training frequently, running often, offsetting calorie burn, and getting enough protein all at the same time isn’t easy.

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ZUKHAIRI #teamkental

@zukhviri

1 year

From Aug to Sept sblm KLSCM byk community run club yg aku follow. Average pace semua easy run pace 7:30 - 8:00’/km. To anyone yg just nak finish the marathon, maintain pace 7:45’ stop kat semua WS, korg akan habis Sub-5:30. Dari start sampai habis maintain jgn too fast too soon.

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@zukhviri

2 years

Rezeki #CULTRA2022 Alhamdulillah. 4th MV epic 30km. Jumpa lagi tahun depan InsyaAllah.

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@zukhviri

3 years

Ini yg terbaik utk 64km buat masa ni. Solo run mental game strong gila… + hujan lebat. Buat baru next year InsyaAllah.

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@zukhviri

4 years

400km/month ye. Competitive tu bagus. Please always take good care of yourself. Maybe just do base run minimum average 9’/km so lari easy je kalau mmg nak milage. Biasa bila hangpa plan nak buat long run always malas buat mobility warmup & stretching. Utamakan stretching guys 🤍

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@zukhviri

2 years

Everytime i buat running community i always remind my team.

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@zukhviri

4 months

Runners yg merokok or vaping please jangan merokok berdekatan dengan running/sports session/event or near to runners yang baru lepas berlari. HORMAT org lain and guna your brain. “COMMON SENSE” jadi bijak jangan bodoh sepanjang masa. Thank you.

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@zukhviri

4 years

Yakin ! Life is a gamble. So kena slowly cuba, from normal squat to jumping squat to lower box jump slowly hangpa increase ketinggian box. “You never change your level until you step out of your comfort zone”

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@zukhviri

1 year

Ramai tanya nak vid light workout during Ramadan, here u go - basic lower body mobility exercise janji kekal sihat. *vid 2020 first week mco (repost)

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@zukhviri

3 months

Basic manners yg SEMUA org perlu ada. TERIMA KASIH, TOLONG, MINTA MAAF. words ni powerful kalau hang manusia yg ada manners n bijak. Attitude everything.

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@zukhviri

2 years

Trick dia simple macam mana nak tau kita masih dlm zone selesa masa berlari by feel. Kalau training Zone HR Z2-3. “UNFORCED NASAL BREATHING & GOOD FORM”

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@zukhviri

2 years

Nak belajar proper warmup and running drills ? datang je PRM bawa tripod pacak HP record video. 100% complete dynamic warmup for runners. Jadikan routine setiap kali sebelum start run. Buat benda sama tak salah, yg salah tak buat langsung 😝🤍

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@zukhviri

11 months

Marathon 42.195km Sub 4:30 Guideline HM Sub 2 Hours 10km Sub 53 minutes Mon - active recovery / rest Tue - WO 20% off weekly (speedwork) Wed - warmup run + strength/plyo Thurs - active recovery / rest Fri - easy run + core strength Sat - easy run Sun - LSD 40% off weekly

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@zukhviri

2 years

5 Simple Rules for Successful Running: 1. Have fun 2. Know the 80/20 rule 3. Strength train 1-2x/week 4. Prioritize sleep 5. Listen to your body

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@zukhviri

4 years

Nak dapat kaki best ? Try workout ni reverse lunges step up and high knee!

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@zukhviri

7 months

LIHM24 Save the date 7th December 2024

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@zukhviri

3 years

Berhenti nak g toilet kat petronas. @McDMalaysia berjaya kalini. Ice Blended Milo latte & 20pcs nuggets 🤪 Ice Blanded Milo Latte 9.9/10 hangpa kena try.

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@zukhviri

2 months

If you finished 42.195km within race event COT = you are MARATHONER 🎉 “full stop”

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ZUKHAIRI #teamkental

@zukhviri

9 months

After 7 years. Alhamdulillah, PBIM23 clocked 3:57:49. Last long run n tamatlah marathon series utk tahun ni.

ZUKHAIRI #teamkental

@zukhviri

9 months

Night version flatlay semua tgh tido. All the best semua PBIM23 runner. After 7 tahun tak run PBIM last was 16 hujan lebat petir sambar menyambar terus fobia.

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@zukhviri

9 months

Event ni betul2 depan KLCC, haritu postponed sebab big boss ada urusan. Tukar tarikh baru terus tukar lokasi n tambahan Half Marathon. Guna code : ZUKHAIRI dapat ah discount 10% boleh buat kickstart event 2024 Link registration kat bawah.

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@zukhviri

2 years

Not just kes #ElizaFletcher ,kat malaysia pun ada kes rompak runner so be careful just beringat sebelum berlaku.

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@zukhviri

4 years

Recommended guys. Aku beli ni kat shopee made in china RM28 sekali postage masa promo. From Shenzhen to KL beli 01/05 sampai rumah today 10/05 laju juga. Sounds dia ngam notbad. Outdoor runners should buy this 🖤

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@zukhviri

5 months

Boom Putrajaya Run 2024 just nice Date timing 3 weeks before KLSCM. Boleh set as last long run esp FM yg nak buat MRP 30km & RACE PREP 🤍 Harga registration pun MURAH. And support local brand ✨ Guna code : BOOMRUN24 For early bird registration (limited 10% discount)

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@zukhviri

3 years

What’s On Tap🚰

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@zukhviri

2 years

Kenapa Selasa ? Sesi tarik depa speed session “pyramid fartlek” 400m Fast 400m Easy 800m Fast 800m Easy 1200m Fast 1200m Easy 800m Fast 800m Easy 400m Fast 400m Easy Nanti aku buat video mcm mana korg nak plan dan struktur kan weekly running program “for beginner”.

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@zukhviri

1 year

How to pace your perfect marathon ? 1. First quarter sepatutnya warmup pace. Bukan race pace! If you doing it wrong, run too fast too soon means you not in the right track. Kena buang ego tu run the right pace, kita bukan race 5/10/HM.

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@zukhviri

11 months

See you next year KLSCM! No race report, report card dah amik awai. It is what it is 🤍 Not competing or race. Just enjoy the vibes and pacing/run the right Sub-4 pace.

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@zukhviri

3 years

Eh dia ni. Aku game pun takda. Ce kau keluar circle tu... runners ramai tak main game. Pasti semua sihat dan hensem...

hana🫧

@syfahnna

3 years

sekarang susah nak cari lelaki tak main pubg :(

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@zukhviri

2 years

Fefeeling LGK Runners ? Dah jd 2nd home dah ni. Nanti sy share apa best kat Langkawi. So korg boleh bookmark and plan bila join LIHM22.

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@zukhviri

3 years

Aku kalau depa nak saman, selagi tak bagi mykad, aku on run mode garmin gps detect je aku desup lari mana tau dpt best 1k or 1 mile or maybe PB 5k. Klu depa kejar naik motor aku cari offroad or teknikal obstacles haaa mai lah kejar haha 😂

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@zukhviri

4 years

hahahahahaha 💯

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@zukhviri

11 months

Post-marathon thing. Still remembered 2010 my first FM sampai few juga still jalan ketam post-marathon. Base tak kuat n training with zero knowledge Now Alhamdulillah 10 tahun gak tak rasa ketam walk. Strong core & running drills is the best strength and conditioning for runners

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@zukhviri

3 years

Morning 🤍 who’s up for am cardio ? Me 🙋🏻

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@zukhviri

4 years

Kalau kau fikir benda tu susah, mental kau terus set susah. Buat je slowly, focus form... tak boleh 4 set buat 2/3, yg complicated tu kita yg create.

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@zukhviri

5 years

Functional / Mobility strength training for runners. Strength & Conditioning (S&C) What exactly is mobility work? Mobility designates exercises that will increase your range-of-motion and your stabilization, or control of the muscles that surround each joint.

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@zukhviri

9 months

Fathi goreng 🍳🫕 dia punya training n run sampai bawa ke tuition masa mengajar. Tahniah Sub-2 Hours at LIHM23.

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@zukhviri

3 years

Jangan malas ! Jadikan warmup sbg “habit” NO SHORTCUT! Hangpa google je mobility warmup and baca “benefits” kalau nak baca pun susah nak buat lagi lah 😅

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@zukhviri

2 years

Dear Runners, Your recovery run pace is 50 to 75 percent of your normal 5km pace (Z1/2) or 1 to 2mins slower /km. Keep it short, between 20 to 45mins. Bukan race pace or LSD. Regards, Zukhairi.

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@zukhviri

11 months

A Promise to Myself, For Myself! START back to the gym regularly zukhairi! Look back those days rasa mcm wt* sekarang malas!! Body shape pun kelaut. JOMMM PREPARE FOR 2024!! 🔥

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@zukhviri

3 years

Alhamdulillah for today. Dapat share knowledge dgn kawan2 yg sama minat dgn trail running 🖤 Thanks to malatra & hutan ration for organizing this clinic 💪🏼

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@zukhviri

3 years

Keep it private. people love to ruin things. 🙌

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@zukhviri

2 years

CADENCE - kalau nak increase running cadence - fokus kat short stride quicker steps. Slow2 practice lama2 sure improve. Banyak benefits actually, lg laju langkah, lg kurang ground contact lg kurang risiko kecederaan pd masa sama kita improve running form n efficiency.

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