Lakukan biceps curls. Lakukan reverse pushups. Lakukan pulldowns. Coba chin up.

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You'll need a pair of dumbbells in a weight that you can lift 8 - 10 times before feeling muscle fatigue. Doing this exercise 2 times weekly will build up strength in your biceps and eventually help you get better at pull-ups.  Stand with your feet shoulder-width apart and the dumbbells at your sides. Curl the dumbbells up to chest height, bending your elbows. Lower the dumbbells back to your sides. Repeat for 3 sets of 10 curls. This exercise simulates a pullup, but it's a lot easier to do because most of your weight is on the ground. It's an excellent way to start building up enough strength to do a pullup. You'll need either a dip bar or a sturdy mop or broom positioned across two chairs. Here's how to do it:  Lie down with your neck positioned under the bar or broom. Bend your legs and keep your feet against the floor. Grip the bar with your palms facing out. Lift your chest toward the bar as far as possible.  Lower back down to the ground and repeat. You'll need a pulldown machine to do this. It's another effective way to strengthen your upper body and make you better at pull-ups.  Stand in front of a pulldown machine and grip the bar. Sit down and pull the bar down to your collar bones. Keep your shoulder blades down and back and lean backward while you do this. Repeat. This is like a pullup, but instead of gripping the bar with your palms facing out, they should face toward you. This position is generally easier and exercises the biceps and upper back. This position is a great compound bicep exercise, and a good exercise to do when you're training to become better at pull-ups.  Grip the bar with your hands facing you. Pull your bodyweight off of the ground, crossing your feet beneath you. Keep lifting until your chin reaches the bar. Lower yourself back down.


Lakukan brainstorm untuk membuat pernyataan tesis Anda. Tulislah pernyataan tesis. Masukkan pemikiran Anda ke dalam makalah. Masukkan contoh-contoh spesifik. Buatlah kutipan dari sumber di dalam garis besar.

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There are several methods to help you formulate your thesis. One of these techniques is called questioning. To use this approach, think about what your or your reader might like to know about your topic. This can be as simple as starting with basic questions such as who, what, why, etc.  For example, if you're supposed to write a two-page essay about something that interests you, think about who your audience is (and how much explaining you'll have to do), what is the most relevant information, and why your topic is interesting to you. Branching is another technique you can use while creating your thesis. Try to imagine your topic as a tree. Write your basic idea in the middle of your paper, and then "branch" out from there, adding ideas and thoughts to your central topic. Another approach to try is brainstorming. To do this, write down anything and everything you know or need to know about your topic. Don't edit yourself, just get some thoughts down on paper. Once you can see your ideas, they will start to take shape. It's often helpful to do this before you try to write a formal outline, as you'll have a better idea of what you want to cover. The thesis is the most important part of your essay because it tells your reader exactly what you are arguing. In other words, it clearly and concisely explains the points that you are making in your essay. If you do not have a strong thesis, your essay will be vague and overly general. A strong thesis illustrates that you are going to use specific examples to help illustrate your points. For a two-page essay, keep your thesis specific and narrow.  For example, if you were writing an essay about college sports, a poor thesis would be, "College sports are very controversial in many ways." This is too vague, and it does not clearly take a position to argue. It will leave your reader wondering what argument you are making in your essay. An example of a strong thesis for the same topic might be, "College athletes should be paid a salary for playing their sport." This is...


Lakukan break shot (sodokan pemecah susunan bola). Ketahui apa yang harus dilakukan seandainya melakukan scratch atau pelanggaran. Pilih kelompok jatah bola Anda.

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One player lines up the cue ball behind the head string and aims at the rack. Knock the cue ball into the triangle of balls with force and precision. To execute a legal break shot, the breaker must either pocket a ball, or drive at least four numbered balls to the rail. When the breaker fails to execute a proper break, it is a foul. If the breaking player scratches on his or her shot, then the game has only partially begun. In the case of a foul, the incoming player has two options: accept the table as is and take the next shot, or re-rack the balls for a redo of the opening break. The incoming player gets to choose whether to personally break or to allow the original breaker to try again.  If a player scratches on a legal break shot:  All balls pocketed remain pocketed. The shot is a foul, meaning that it is now the other player's turn to shoot. The table is open, meaning that the first player to sink a ball without scratching chooses that ball type (stripes or solids) as his or her objective for the game.   If a player jumps a numbered ball off the table on the break shot, it is a foul. The incoming player has two options:  Accept the table in position. Take the next shot and continue the game. Take the cue ball in hand behind the head string. Shoot or break again, as necessary.   If the 8-ball is pocketed on the break, then the breaker may ask for a re-rack, or have the 8-ball spotted and continue shooting. If the breaker scratches while pocketing the 8-ball on the break, the incoming player has the option of a re-rack or having the 8-ball spotted and begin shooting with ball in hand behind the head string. Before groups are chosen, the table is "open." The first player to sink a numbered ball effectively chooses to aim for that group of balls throughout the rest of the game. If you are the breaking player, for instance, and you sink the striped 13-ball, then you are "stripes." Look around for other striped balls that are easy to strike. Your goal is to pocket all of the striped balls (and then the 8-ball)...


Lakukan candling pada telur Amati jika telur mengapung. Pecahkan telur untuk mengecek kesuburan.

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pment. If a you or a hen has been incubating an egg for a few days, you can candle an egg to see if it is fertile or not. Hold your egg up to a candle or strong light like an incubator light and observe what you see inside:  A fertile egg will have clear signs of development such as networks of blood vessels present, an opaque shape of an embryo at the larger end of the egg, and even movement within the egg. A fertile egg with an embryo that has stopped developing will have a blood ring or blood streaks observable in the egg. Since the embryo is no longer viable, the blood vessels that once supported it have pulled away from it. An infertile egg or yolker will look fairly clear, with no blood streaks, rings, or vessels. Floating eggs are often infertile as the volume inside of the egg is not large enough for it to sink. As embryos form, eggs become heavier. Check for floating eggs:  Wait until your bird eggs are a few days old and all possible embryos have developed. In practice, it is best to only move possibly fertile eggs every once in a while and never too often. Taking an egg from its incubator too early can stunt development and taking an egg too late in its development can hurt the chick inside. Get a bowl of warm water. Be sure to use warm water in case your bird egg is fertile. Carefully place the eggs in the water. Be gentle, as some eggs are very fragile. Observe if your eggs float or sink. Return your fertile eggs back to the incubator as soon as possible. The most accurate way to see if an egg is fertile or not in its early stages is to crack the egg open. When cracked, look for the blastodisc to see if it has turned into a blastoderm. For obvious reasons, cracking open an egg means you are not planning to breed or incubate chicks. If you're are cracking eggs for consumption, infertile eggs and fertile eggs have no taste difference.  Fertile eggs will have a blastoderm that looks like a white bullseye or circle. The white colour of the blastoderm will be quite opaque and its edges solid and...


Lakukan cara ini apabila baterai laptop terlalu cepat habis. Lepaskan pengecas dari laptop. Jalankan laptop sampai baterainya benar-benar habis. Biarkan laptop tidak menancap ke sumber daya selama kira-kira 3 jam. Mulailah mengecas baterai. Biarkan baterainya diisi daya selama 48 jam.

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If your laptop's battery is suddenly draining faster than it used to, performing this method once may fix the problem. You don't want to perform this method too often; completely draining and then recharging most laptop batteries repeatedly can reduce the overall lifespan of the battery by 30 percent. Remove your charger from the laptop's charging port to do so. Never disconnect the wall socket side of the charger first, as plugging it back in while the charger is connected to the laptop could damage your computer. You can simply keep your computer turned on until the battery life runs out, but streaming video or running another battery-consuming process will speed up the battery draining. This will ensure that the battery is completely dead before you proceed. Skip this step if you have a lithium battery. Plug back in the computer's charger to do so. This process will be more effective if you leave your laptop off for as long as possible. You can use your computer during this time, but make sure that it is plugged in for at least two days without a break. Doing so will ensure that your battery is fully recharged, which may lead to an increase in overall battery life.


Lakukan chin retraction (retraksi dagu), yang juga dikenal dengan nose nod (anggukan hidung). Latih shoulder blade squeeze (remasan tulang belikat). Tingkatkan jangkauan gerakan Anda dengan chin retraction tingkat lanjut.

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Lie on your back face up, bend your knees, and put your feet flat on the floor so that you do not strain your lower back. Keep your nose perpendicular (pointing straight up) to the ceiling. Nod your head slowly forward without moving your neck. Envision that you are drawing a small arc with the tip of your nose. Keep the movement very slow. Slowly return your nose to its vertical position. Repeat 10 times. In a few days, increase your repetitions to 20 times. The next week, begin doing 2 to 3 sets of nose nods per day. Once you get used to the motion, you can do them standing up against a wall or standing up away from the wall. Sit up straight in a chair. Your neck should be long and your knees bent at a 90° angle with your feet on the floor. Squeeze your shoulder blades together, as though you are trying to get them to touch. Hold this for 3 seconds, like you’re trying to hold a tennis ball between your shoulder blades. Slowly release your hold back to a relaxed position.  Intentionally drop your shoulders if tension has caused them to creep closer to your ears. Let your arms hang to your sides. Repeat this exercise 10 times, moving in a controlled manner. Increase to holding for 10 seconds and then to doing 2 to 3 sets per day as you get stronger. Chest tightness and weak back muscles are very common in people who spend a lot of time at a desk or in front of a computer. It tends to cause your shoulder to slump forward. This exercise helps to undo that poor posture. Sit in a chair or stand up straight. Practice your chin retractions/nose nods a few times. Do a chin retraction, letting your nose sweep downward slightly. Once it is retracted, keep your chin at the same distance to your neck, but move the top of your head backward.  Stay there for a few seconds and move slowly, returning your head to an upright position. Then, move out of the chin retraction. Do this 10 times, working up to increased repetitions and sets. During this exercise, remember that you are not trying to increase the arc of your neck....


Lakukan crunch perut. Lakukan crunch sepeda. Lakukan crunch terbalik. Lakukan plank. Lakukan plank miring. Lakukan latihan swimmer.

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Crunches are a classic abdominal exercise that can help tone and slim your waistline. This particular exercise will work the front of your stomach muscles. Remember that core exercises will not reduce your body fat or your love handles you need to reduce your overall body fat with diet and cardio for that. Strength exercises like crunches will develop your core muscles, but no one will be able to see them if there is still a layer of fat over the muscle.  Lay on your back with your knees bent. Stack one hand on top of the other on the back of your neck. Keep your elbows wide. Lift your shoulders a few inches off the ground, until you feel your deep stomach muscles engage. Raise up 1 more inch, so you lift your upper back off the ground. Slowly lower your upper back down to the floor. Repeat this crunch in three sets of 10 to 100. Once you feel you are ready for the advanced version, raise your legs so that they are straight in the air or bent in a tabletop. This version of the crunch will work into the sides of your stomach and hips.  Return to the original crunch position. Lift your legs so that they are in a tabletop position. Your knees are bent and your shins are parallel to the ground. Raise your chest until your shoulders are off the mat. Twist toward your right leg. Simultaneously extend your left leg out so that it is straight out and parallel to the floor. Reach your right leg out and bring your left leg in as you crunch toward your left to meet it. You will not be able to touch your arms to your inward knee. Keep your elbows wide, so that the effort remains in your abdomen, not your neck. Do two to three sets of 10 to 20. Similar to a regular crunch, this exercise also works the front of the abs, especially the lower abdominal muscles.  Raise your legs in the air so they are straight above your hips. Keep a slight bend in the knees. Flex your deep abdominal muscles inward. Move your legs toward your elbows. Slowly return to a straight position. This will work your lower abdominal muscles. Do two to...


Lakukan curah pendapat (brainstorming) dengan teman yang Anda percaya. Temuilah konselor untuk mengatasi situasi ini. Ungkapkan emosi Anda yang kompleks.

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It can help to have an outside perspective while coming up with possible choices and consequences. Ask a trusted friend to brainstorm with you to make your list. Explaining and defining emotions is a complex and often painful process. This is why the majority of work done in psychotherapy targets these issues. A therapist is trained in moving you through processes of deeper emotional clarity. They are also skilled at spotting aspects that don’t match up, which we are often unaware of. The subtleties can shed light on how you truly feel. If you find that you are continually in a situation you cannot resolve, seek out professional help to work through your patterns. You may also want to seek help if you feel there is an unproductive pattern with how you approach situations. Additionally, if you find that a person or situation brings up feelings from the past, you will want to seek a professional to help you sort through your feelings. A therapist can help you identify complex emotions, even the emotions that are hard to admit. A therapist can aid you in obtaining the necessary skills to approach others in a productive way that is respectful to all parties.


Lakukan dead hangs. Lakukan 'dead hangs' ke 'chin-ups'. Lakukan 'push backs' jari dan pergelangan tangan.

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Some people may prefer using their own bodyweight as the main resistance while building muscle since bodyweight workouts are easier to do at home and don’t require gym equipment. Dead hangs are simply holding onto something above you and supporting your bodyweight with your grip alone. Since the tension is on your grip, you squeeze harder the longer you hang and work forearm muscles. The larger the surface you choose to grip, the harder you will have to squeeze, so something wider than a typical chin-up bar will work your forearms harder. For a harder, advanced workout, you can do a dead hang of several seconds at the bottom of every chin-up. The pause will ensure that you’re not using any body swing or inertia to start the next chin-up as well. You can do this exercise either leaning against a bar or a table, or you can do it on the ground in a push-up position (which will be harder). Lean your weight against the surface, and use your wrists and fingers to push your weight back off the surface.  In a push-up position, for instance, you will not bend at the elbows to lower yourself; instead, keep your elbows straight and use your wrists and fingers to push off the ground and lift yourself even higher.  You can add this extra movement onto each normal push-up to get more out of every repetition as well.


Lakukan dead lift. Lakukan bent-over row. Lakukan wide row. Coba latihan palms-in shoulder press. Pegang dumbel selagi berlatih squat.

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Hold a dumbbell in each hand while standing up straight. Bend your knees, keeping your back straight, and lower the dumbbells to the floor. After a short pause, raise yourself back up.  This is one of the most efficient dumbbell exercises because it works both your back and other muscle groups. You can also adapt this exercise into the stiff-legged dead lift by bending at the waist to lower the dumbbells to the ground and then straightening after a brief pause. Stand up with your knees slightly bent, and reach down to hold a dumbbell in each hand. Then, lift the dumbbells up until your upper arms are parallel with your torso. Hold for a short time and lower them again. Keep your back straight throughout this exercise – you should only be moving your arms. Take a dumbbell in each hand, bend your knees slightly, and lean over at the waist. Then, lift both dumbbells at the same time toward your chest without changing the angles of your hips and knees. Your arms should be a bit more than shoulder-width apart. Hold the dumbbells for a moment once they’re about even with your chest, and then lower them. Breathe out when lifting and inhale when you return to the starting position. Stand up and hold one dumbbell in each hand at shoulder level. Keep your palms facing each other. Push the dumbbells up toward the sky until your arms are straight. After a brief pause, lower the dumbbells to resting position at shoulder level.. Be careful that you don’t jerk your back during this exercise – your arms and shoulders should be doing the lifting work. Hold one dumbbell in each hand, and begin with your feet shoulder-width apart. Bend your knees and hips until your thighs are parallel to the floor. Lift both dumbbells straight up to your chest and then lower them (after a pause) without changing the angles of your body. Return to the starting position and repeat. Be sure to exhale when you lift the dumbbells and inhale when returning to a resting position.


Lakukan deadlifts. Lakukan hammer swing. Lakukan rope raise. Lakukan kettle-bell swing. Lakukan Russian swing. Lakukan hanging leg raise.

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. At the gym, go to the free weights. Squat down in front of the bar and grip it firmly in your hands, shoulder-width apart. Stand up, engaging your core muscles and keeping your back very straight. Squat back down slowly, putting the bar back on the ground. Don't bend your back, keep it straight.  Most people can manage a fair amount of weight with this exercise, but don't push it. Use an amount of weight that will be challenging for 10-15 reps. Make sure to use proper form and keep your back very straight. Use a spotter to help you hold your form properly. Many gyms have sledge hammers, often near a big tire or other surface for you to swing them into. Grab the hammer firmly with both hands, and stand with your feet shoulder-width apart, knees flexed, and your back straight. From one side, swing the hammer up and over your shoulder, swinging it down toward your other side, striking the tire or pad. Control the hammer as it bounces, and then strike from the other side back toward your first side. Repeat sides, doing 10-15 reps on each. Try for three sets.  One of the important parts of the exercise is keeping the hammer from bouncing back and hitting you in the face. It's not just swinging, but controlling the hammer after you hit it. Be very careful while doing hammer swings. If your gym doesn't have a big hammer and tire for you to swing, you can still do this exercise with basic hand weights. Grip it like you would a hammer, with both hands. Lots of gyms nowadays have a hefty rope that you can grab onto for core exercises. It's usually attached to the wall on one end, with a few different heavy braided strands to grab on the other.  To work out your core, grab the end of the rope in about a half-squat position, your core engaged and your back straight. Swing your pelvis forward, driving your arms up to swing your end of the rope high (it should ripple toward the wall), then bring it back down. Stay in your half-squat position, your core engaged through the exercise. Repeat the exercise for 30 seconds, and...


Lakukan deep conditioning pada rambut Anda. Lembapkan ujung rambut. Oleskan masker alami pada rambut anda. Pijatkan minyak jojoba pada kulit kepala Anda. Gunakan minyak pelembap. Oleskan minyak esensial pada kulit kepala Anda. Makan makanan yang sehat. Gunakan biotin.

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Moisturizing your hair is extremely important for curly hair. Curly hair has more difficulty getting moisture to the ends because of the shape of the strand. This can cause dryness and dandruff. Moisturizing your hair helps prevent this. Use deep conditioners to replace lost moisture in your hair. Make sure to leave it in for at least 5 minutes, but longer if you have time. Then rinse with cool water to help seal the cuticle.  Deep conditioning your hair helps prevent breakage and split ends, which helps promote hair growth.  Depending on your hair texture, you can deep condition your hair once a week, or once every other week.  If you have time, go over your hair with a blow dryer on high heat for a few minutes while the conditioner is sitting on it. Heat will help your hair absorb the conditioner more effectively. When trying to grow longer, thicker curls, it is especially important to moisturize the ends. As your curly hair grows, your hair's natural oils have difficulty coating the whole length of your hair strands. In addition to using deep conditioners, try applying olive or coconut oil into the ends of your hair A little bit of olive or coconut oil goes a long way. A dime-sized amount of either oil should be sufficient to moisturize your ends. Treating your hair regularly with masks containing proteins and fatty acids can help make it thicker and stronger. These masks are easily made at home with ingredients in your fridge. Eggs and avocados are 2 great foods that can be used to make hair treatments.  Beat 1-2 eggs in a bowl. Put the egg on wet hair for 30 minutes. You can also mix in an additional egg and a tablespoon of oil (coconut, olive, jojoba). The proteins in eggs help strengthen and thicken your hair. Do this 3-4 times a week. Rinse with the coldest water you can stand to keep the eggs from cooking in your hair. Mash an avocado and banana together until they are a uniform consistency. You can also mix 2 tablespoons of oil (coconut, olive, jojoba) in with half an avocado. Massage this into your...


Lakukan defragmentasi pada kandar dengan membuka Programs > Accessories > System Tools > Disk Defragmenter. Format kandar Anda, kemudian pasang kembali sistem operasi. Gunakan sistem operasi versi lama.

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By running the defragmenter, you reorganize the file data and make it easier for your computer to find what it's looking for and less likely to freeze. To access this utility, go to Programs>Accessories>System Tools>Disk Defragmenter.  Everyday processes scatter your computer's file data physically on the hard disk which then causes the computer to take longer in retrieving them. Defragmenting corrects this issue and may take anywhere from 10 minutes to several hours depending on the size of the disk. Read Defragment-a-Disk-on-a-Windows-Computer or Use-a-Disk-Defragmenter for more detailed information. Sometimes uninstalling and then reinstalling applications can help them to run faster and your Windows operating system is no different. Formatting your hard disk deals with erasing all the files on your primary disk in preparation to reinstall Windows using your original install disc(s).  Be sure to back up your data first! Formatting means everything on your hard disk will be deleted. On Windows 8 and up, you can use Refresh action and Windows will reinstall itself, without any DVDs and deleting your data. Check out Reinstall-Windows-7 or Reinstall-Windows-XP for more details on the reinstallation process. If your system only just meets the minimum requirements for its current OS, downgrading may help improve your performance.Downgrade-Windows-8-to-Windows-7 details one specific operating system downgrade.


Lakukan dengan perlahan. Cobalah untuk berkata secara langsung. Buatlah ia tertawa. Kenakan pakaian dengan baik. Jadilah orang yang lembut di muka umum.

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Your Capricorn has a ton going on in their world -- both the world on the outside and the one in their heads. Not only are they doing a million things at once (usually climbing up the career ladder), but they have a million things going on in their brains, too. They're very cautious and practical and need to develop a plan before they take any action. If you spring something on them, they won't feel prepared. Baby steps are the only way to get to their heart. Build a foundation of friendship, first. They are incredibly logical people -- if you're not a good match, they don't want to waste time fooling around. They need to know before they get into anything that it'll be worth their while. So show them you're interested, you're in it to win it, and that you're willing to wait. Sometimes Capricorn is so enveloped in their career or something else going on in their lives that even the most obvious of flirtations can be lost. You might feel as if you've been waiting on their doorstep coquettishly for weeks when you finally ask them out and they seem taken aback. It's because they didn't see you coming! If the ball needs propulsion, you may have to do it yourself. Make them feel secure. Capricorns aren't ones for spontaneous actions; if they know it's coming, they'll embrace it. So plan out your date and show them you've put thought into your offer. If you're a woman, this is a fine, fine line. Some Capricorn men are very traditional and expect themselves to fulfill the most stereotypical of gender norms. So if he's obviously traditional and not asking, put yourself out there but don't outright ask. You may need to do him the favor of making it clear you're a "yes" before he does ask. Patient, loyal Cappy is also very stoic, at times melancholy, and almost always serious. To give them the change of pace they desperately want but can't seem to find, make them laugh! Even though they don't seem to be about humor themselves, it doesn't mean they don't crave it. Just about anytime and anywhere and anyhow is a good way...


Lakukan di pagi hari. Ciptakan suasana yang tepat. Berbaringlah dan mulai rileks.

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Rather than practising astral projection at night, right before you go to sleep, start in the early morning hours when you're still feeling drowsy. Some say that it's easier to reach the necessary state of relaxation and heightened awareness around dawn. Yet it is possible to astral travel at any time so there are no hard and fast rules. It is a personal preference or simply astral traveling when we feel empowered to do it. Astral projection requires a state of deep relaxation, so it should be performed in a part of your home where you're completely comfortable. Lie on your bed or sofa and relax your mind and body.  It's easier to perform astral projection alone than it is with someone else in the room. If you usually sleep with a partner, choose a room other than the bedroom to practice astral projection. A good time to do it is when no one else is in and make sure no one is going to walk into the room when you're in astral flight. Draw the shades or curtains and rid the room of distracting noises. Any type of interruption could disrupt the state of relaxation you need to achieve. Position yourself on your back in your chosen room. Close your eyes and try to clear your mind of distracting thoughts. Concentrate on your body and how it feels. The goal is to achieve a state of complete mind and body relaxation.  Flex your muscles and then loosen them. Start with your toes and work your way up your body, gradually making your way to your head. Make sure every muscle is completely relaxed when you are through. Breathe deeply and exhale completely. Don't hold tension in your chest and shoulders, just relax. Focus your mind on your breathing. Don't get carried away with thoughts of outside worries, and don't get preoccupied yet with the idea of your soul projecting from your body. Just let yourself sink into relaxation. It can be helpful to use a quartz crystal to raise and speed up your vibrations as preparation. Gently hold the crystal on your third eye slightly above the centre of your eyebrows with closed eyes...


Lakukan di waktu yang tepat. Tawarkan idenya. Jadi yang pertama membuka baju, dan lakukan dengan penuh percaya diri. Sembunyikan pakaianmu. Trik lain adalah melepas pakaian dalam saat berada di air. Bermain di air.

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Don't try to break out the skinny dipping at the beginning of a party or gathering.  Instead, let things wind down a little bit.  Wait until after everyone's arrived, eaten and had time to mingle.  When the mood seems mellow, get ready to bring up the topic.  You’ll probably also want to wait for the sun, too. Sunrise, sunset, and when the moon is high in the sky are all great times to skinny dip. If you’re doing it illegally, the timing is right when the authorities are gone. You’ll need to familiarize yourself with their check-up schedule and act accordingly. You can either announce to the people around you that it’s skinny dipping time, or simply walk to the water and start undressing.  In either case, encourage the person you talked to in Step 2 to join in.  Everyone else will start to get jazzed about the idea when they see another person join. If you're feeling particularly bold, pull an attention-grabbing stunt.  If everybody's practicing their cannonballs and you're up on the diving board, take your suit off at that moment.  You'll make a bigger "skinny-dipping entrance." You won't feel comfortable getting naked if you're extremely critical or self-conscious about the way that you look.  Take your clothes off without hesitation, and without grimacing at your perceived flaws.  Think positive things about yourself, and focus on the body parts you like.  No one is perfect, so learn to appreciate the body that you have. Encourage the people around you to be confident, as well. If any friends are hesitant about joining you, try to help them see that flaws are no big deal and that they look fine. Self-consciousness is one of the biggest mental barriers to skinny dipping. When you’re down to your skivvies, take a moment to put your clothes in the right place. If you’re in public, you want them somewhere accessible to you but not accessible to others. In other words, somewhere nearby but hidden. Sometimes there’s that person in the group who thinks it’d be funny to steal everyone’s clothes. This is the person...


Lakukan diagnosis untuk enterobiasis. Konsultasikan dengan dokter. Obati enterobiasis dengan obat-obatan.

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One of the easiest ways to diagnose a pinworm infection is to use the tape test. Take a piece of clear cellophane tape and wrap it around your fingers with the sticky side out.  As soon as your child wakes up, firmly press the sticky tape on the skin around the anus. The eggs will stick to the tape.  Keep the tape and put it immediately into a sealed baggie. Remember, the tape is infectious and can spread eggs to other people. Make sure you perform the tape test before your child uses the toilet or bathes. Some physicians recommend the tape test three mornings in a row, but chances are good that one test will be enough. Even if you see eggs on the tape, take your child or the infected person to the doctor. A doctor can verify that the infection is pinworms and not something else. Bring the tape with you to show your child’s doctor. The doctor can place the tape under a microscope to determine if there are pinworm eggs on the tape. Pinworm infections can be treated with two doses of medicine. The first batch of medicine is given when the pinworms are discovered. The second one is repeated two weeks later. This is to make sure all the adults that have hatched since the first dose are killed, because the medicine is ineffective in killing pinworm eggs.  Everyone in the household should be treated at the same time. Common medications used are mebendazole, pyrantel pamoate, and albendazole. Pyrantel pamoate is available as an over-the-counter medication. The others are available as prescriptions. Discuss with your doctor which medicine he suggests that is right for your infection.


Lakukan diskusi dengan pasangan. Pastikan bahwa Anda berdua merasa aman dalam hubungan ini. Pikirkan tujuan akhir Anda. Buatlah rencana. Tentukan metode komunikasi yang akan digunakan. Buatlah komitmen untuk menanyakan kabar masing-masing setiap hari. Jangan berlebihan. Pastikan Anda memiliki jaringan dukungan yang baik. Bergabunglah dengan forum diskusi yang membahas tentang hubungan jarak jauh.

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All relationships — long-distance or not — benefit from open communication. Before committing to be long-distance, you and your partner should have a serious discussion about how the relationship will work.  What are your hopes and expectations for the relationship? What are your fears? How often do you expect to check in with each other? Do you expect to communicate with each other in some way every day? How often will you visit each other in person? What's realistic given your budget and responsibilities (i.e. school/work schedule)? Will you see other people while you're apart, or will you be monogamous? How will you satisfy your physical needs/desires from afar? You can do this by talking about your relationship but also through daily actions. One great way to do this is to keep your partner updated on your everyday life, including the people you interact with.  Keeping your partner updated on your daily life will help them feel more involved in your world and your daily life. This will help them feel more secure in the important role they play in your life.  Consider your partner's feelings when making choices. For example, going out for late-night drinks with a cute member of the opposite sex or an ex when your partner is halfway across the world might make even a secure partner a bit nervous. Chances are that you ultimately hope to be in the same place as your partner. Being clear about your end goals will help keep you and your partner committed to the relationship.  Discussing the end game of your relationship will also help ensure that you and your partner are on the same page. Maybe you're hoping to get married in a few years if all goes well. If you're both just enjoying an international fling, that's okay too. It's just important that you both know that, otherwise you might have one person pining over the other while the other is happily dating around, which isn't fair. Even if these plans don't go ahead, talk about your future. Where would you like to visit with your partner and what would you...


Lakukan drill di lantai kering untuk melatih tendangan renang gaya dada. Awali tendangan dengan menunjuk kaki keluar tubuh Anda. Luruskan kedua kaki keluar dan menyamping ketika tumit menyentuh bokong Anda.

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Lean against a wall with your left hand.  Bend your right leg at the knee, bringing the foot toward your butt and bending it upward at the ankle.  When your foot is close to your butt, push your right leg out sideways while keeping the knee and ankle bent.  After raising your leg at a 45-degree angle, extend your leg and point your toes down, then bring your leg and foot back to the resting position.  Alternate between your left and right side. Continue performing these practice exercises until you feel comfortable with the motion. Alternately, you could practice the kick in the water by leaning your arms and body against a paddle board and performing the kick repeatedly. Start from the core position, and rotate your ankles so that your feet are pointed out from your body.  Then, bring your heels toward your butt.  At the same time, bend your ankles up toward your shins. Extend your knees slightly past the width of your shoulders.  Keep your ankles angled up relative to the leg.  Extend your legs straight back behind you and bring them back together.  Flick your ankles down when you reach the end of the extension.  If you extend your knees too far to the sides, you’ll cause unnecessary drag on your body.  Excess drag will cause you to move less smoothly through the water. Turn the soles of your feet inward toward each other as much as possible after flicking your ankles down.


Lakukan eksfolasi kulit. Gunakan tabir surya. Kenakan pakaian berbahan katun yang longgar dan nyaman. Gunakan pisau cukur berkualitas dan cukurlah bulu pada kulit dengan lembut searah pertumbuhannya. Tingkatkan asupan buah dan sayuran. Minumlah air lebih banyak.

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Old skin cells don't just build up on your knees and elbows but on other areas of the skin as well. When they accumulate, they can make the skin appear darker and duller. Prior to shaving, lightly exfoliate the region using a loofah, scrub or exfoliating brush. This will remove the dry skin and will also help to prevent skin irritation and ingrown hairs in the bikini areas. When going in the sun, use a sunblock to keep the sun from penetrating those areas of your skin that you don't want getting darker. Choose a sunblock with a high SPF number (Sun Protection Factor) such as SPF 45 on that region. Also when you come out of the sun, apply olive oil to the area, as it's also known to be a natural skin lightener. Sweating in the bikini areas are known to cause darkening. Avoid polyester clothing and other synthetic fabrics, as they don't allow the skin to breath. Also tight clothing sometimes causes chafing and could also darken these areas. If shaving irritates the skin, it could darken it. Basically, dark spots are caused by constant friction. If you shave every day, your skin attempts to protect it so it darkens up. Any type of injury to your skin will either create a stain or keloid. Waxing can also cause darkening if it's too hot. Fruits, oranges and berries, in particular, and green, leafy vegetables have lots of antioxidants that assist in reducing discoloration of the skin. Drinking water also helps to flush toxins out of the body. It is one of the best ways to detoxify. There is no one-size-fits-all to how much water a person should drink. As a general rule, though, women should drink 128 ounces a day, and men should consume 128 ounces of water a day.


Lakukan eksfoliasi Bercukurlah setiap beberapa hari sekali. Rapikan alismu Pastikan kamu menggunakan deodoran (atau produk antiperspiran jika kamu banyak berkeringat) dan gunakan parfum pada titik-titik “panas” tubuh seperti leher, pergelangan tangan, bagian dalam siku, bagian belakang lutut, dan lain-lain. Sikat gigimu secara menyeluruh Cuci tanganmu setiap selesai buang air. Minumlah produk vitamin (langkah opsional).

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by using a loofah while bathing, it removes dead skin cells which turn gives you glowing, smooth and soft skin! Put on lotion no longer than three minutes after you bathe so that your skin does not dry out. You can never overdo moisturizing! In the American society, shaving your underarms, legs, bikini area, and sometimes arms, are considered to be hygienic; use a good razor like Venus Embrace. Shaving is optional and it is perfectly acceptable not to shave. ows when needed to. People aren't exactly in love with gorilla eyebrows but once they are tamed, people will be jealous. If you have super thin eyebrows, take an eyebrow pencil and fill them in.  very well.This is very obvious, but no one wants to smell bad breath when you are talking to them. When brushing your teeth, make sure you brush your tongue, gums, backs of teeth, and inside of cheeks.  If you feel as if your teeth are a bit "yellowish", whiten them by using homemade remedies, professional dentist visits, mouth trays, etc. Always floss and use mouthwash after brushing your teeth. If you have retainers, clean them every day. If you have braces, be extra careful when cleaning.  take vitamins! Ideally you should be getting all the necessary vitamins and minerals you need from your diet but taking a vitamin/mineral supplement can be good for an extra boost.


Lakukan eksfoliasi Gunakan losion pelembap untuk kulit berminyak. Jangan lupa menggunakan tabir surya. Perbaiki tampilan kulit wajah dengan masker wajah.

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1 to 2 times weekly. Choose a chemical exfoliator that is meant for oily skin. Apply the product with small, circular motions, and then rinse it away with lukewarm water.  Pat your skin dry and apply your moisturizer when you’re done.Avoid using mechanical exfoliants which often contain nutshells and other potentially irritating ingredients. Stick with chemical exfoliants for a gentler option. Look for a moisturizer labeled "for oily to normal skin." Having an oily face does not mean you shouldn't use a moisturizer; it just needs to be a suitable moisturizer. Only use a water-based products though; you don't want to add more oil.  A lotion is better for oily skin because it doesn’t contain the extra oils found in moisturizing creams. While some recommend using various types of oil to cleanse faces with an oily skin type, most experts say that this method can do more harm than good — often leading to breakouts and other types of skin damage. To protect your skin and prevent sun damage and burns, you want to make sure you wear a sunscreen every day. If your skin is oily, look for an oil-free preparation made specifically for use on your face.  Sunscreen should offer broad-spectrum coverage and an SPF of at least 30.  If you apply a sunscreen, that should be enough to moisturize oily skin. There is no need to apply a moisturizer on top of that. Regularly using a face mask/exfoliating mask will help to make your skin feel better. For oily skin, use this treatment method less than twice a week. You can use either mask products or a DIY mask; both can be really helpful.  For more information, check out How to Make All Natural Face Masks. For oily skin, use a mask that contains one of the following: lemon, avocado, egg whites, cucumber, or milk.


Lakukan eksfoliasi menggunakan eksfolian kimia ringan. Gunakan krim pelembap yang diformulasikan untuk kulit kering. Gunakan pelembap segera setelah mencuci wajah. Gunakan tabir surya setiap hari. Gunakan masker wajah.

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using a gentle chemical exfoliant. Avoid using an exfoliant with rough bits in it, such as nut shells and sugar. Instead, opt for something gentle, such as a chemical exfoliant. This will help remove dead, dry skin cells and reveal the smoother, softer skin underneath. Use small, circular motions when you apply the product to your skin. Rinse the product off thoroughly with lukewarm water and pat your skin dry. Apply your moisturizer after you finish exfoliating. Only exfoliate once or twice per week. Start using a moisturizer product that is labeled "for dry to very dry skin." If you think that your skin is only a little dry, pick the product that is labeled "for normal to dry skin." Opt for a lightweight moisturizer during the day and a heavier moisturizer at night, such as an intensive moisturizer.  If you want to use a natural ingredient, use an oil, such as olive oil or coconut oil. You should also look for moisturizers with ingredients that are beneficial to dry skin, such as olive oil, jojoba oil, shea butter, urea, lactic acid, hyaluronic acid, dimethicone, lanolin, glycerin, petrolatum, and mineral oil.  A cream is better for dry skin than a lotion because it contains more oil and is, therefore, better at locking in moisture and helping to hydrate dry skin. It is important to apply your moisturizer immediately after washing your face so that the cream can help hold in any added moisture remaining from washing your face. Apply evenly and leave it for few minutes, until your face feels more hydrated. After this, you can apply your makeup. Do not apply too much, as this is a waste of product; adding more doesn't do more. A hydrating sunscreen that is broad spectrum (protects from both UVA and UVB rays) will protect you from burns and sun damage that ages the skin and will also prevent skin from drying out further. Apply sunscreen as your morning moisturizer. You shouldn't need more than that, but if you want to supplement with an additional moisturizer, apply the SPF first. Wait a few minutes and allow...


Lakukan eksfoliasi pada kaki dengan scrub atau sabun mandi. Lembapkan kulit kaki. Oleskan losion pencokelat kulit pada kaki. Gunakan pelembap yang memberi efek “berkilau instan” atau losion mengilap untuk memberikan kilau.

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Just like many people contour their faces with makeup, others use contouring to make their legs look longer and more shapely. Before you begin contouring, you will need a smooth canvas to work from. An exfoliating scrub will remove dead skin cells, leaving you with smooth, clean, blemish-free legs. Smooth some of your favorite lotion onto your legs. Moisturized legs will be much easier to work with than dry dusty ones. The smooth, satiny finish will also catch natural highlights better, creating a lengthening effect of its own. Follow the directions on the bottle of your self-tanner of choice. Spread only a thin layer over your legs, focusing on areas near muscles and joints. Use an applicator mitt to perform this step in order to get an even finish and reduce staining your hands. For a less permanent contour, you can use bronzer or a slightly darker foundation instead of self-tanner. When using this type of makeup, be sure to blend it into your skin well with your fingers using small circular motions. Select a second moisturizer containing a lightening shimmer. Apply it to where light would naturally hit your legs: along the shins, down the center of your thighs, and around your calf muscles.


Lakukan eksfoliasi setiap hari dengan penggosok wajah yang ringan. Gunakan krim pencerah kulit bebas. Cobalah menggunakan krim resep. Cobalah pengobatan laser. Cobalah kupasan asam glikolat atau salisilat.

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The exfoliant will lift dead skin cells, and over time it may fade the dark areas around your mouth. You can use a chemical or a physical exfoliant. Chemical exfoliants can be better for treating dark areas because they do not stimulate the skin like a physical exfoliant, which can exacerbate the problem. You can find chemical exfoliants and facial scrubs in drugstores, grocery stores, and bath-and-body stores. Read reviews of a product before you buy it. Some scrubs may be sold to treat acne and other skin conditions; these scrubs often use acids and chemicals to deep-clean your skin. You can find moisturizing, skin-brightening pigment products in drugstores and beauty-product stores. Find a cream that contains Vitamin C, kojic acid (extracted from certain fungi species), arbutin (taken from the bearberry plant), azelaic acid (found in wheat, barley, and rye), licorice extract, niacinamide, or grapeseed extract: these ingredients help to block the enzyme tyrosinase, which your skin cells need to produce melanin. Spread a thin layer of the cream around your mouth. Follow the instructions, and don’t use these skin-lightening products for more than three weeks.   Kojic acid is a popular treatment, but it can irritate sensitive skin. Be careful. If you have celiac disease or are gluten intolerant, avoid using azelaic acid, which comes from wheat. If your spots won't go away, your dermatologist may prescribe a drug-based cream like hydroquinone. Hydroquinone limits your pigment-making cells and slows your skin's production of tyrosinase. Dark spots tend to vanish quickly with lower pigment production.  Animal studies have linked hydroquinone with cancer, but those animals were fed and injected with the drug. Most human treatments stop at topical application, and no research suggests toxicity in humans. Many dermatologists deny the cancer link.  Most patients show the first signs of skin lightening within a few days, and most of the effects act within six weeks. After the treatment, you can switch to an...


Lakukan eksfoliasi setiap hari. Cobalah krim pengencangan yang mengandung kolagen dan elastin. Lembapkan kulit dengan pelembap bervitamin. Usapkan putih telur pada kulit.

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Exfoliation is a process in which you use grainy scrubs or an exfoliation tool to remove dead skin cells and improve blood flow. This may help the appearance of saggy, loose skin. Exfoliate the skin you're trying to tighten each day and you may eventually see results.  Use an exfoliating brush or rag to brush your skin in the morning before you take a shower. Use long strokes to brush your legs and arms. Work your way from your feet to your thighs, then from your hands to your shoulders, always brushing toward your heart. Concentrate on areas where your skin is loose. You can also try an at home chemical peel, though these should not be done daily. Follow the directions on the packaging to determine how often you should do them. Most are done every two weeks, and never more than once a week. Collagen and elastin are skin proteins that contribute to skin elasticity. If you're worried about your skin sagging, look for firming creams at a department, salon, or online. Opt for creams that boost collagen and/or elastin and apply them to the areas that need tightening according to package directions.  Collagen must be made by your body in order to help tighten skin, as collagen molecules are too large to pass through the skin externally. This is why you want boosting creams rather than creams that contain collagen.  Look for creams that include retinoids, which are readily available.  Hyaluronic acid is also a great option for maintaining youthful skin that is readily available in lotions and creams.  Look for the ingredient 2-dimethylaminoethanol (DMAE), which has both an anti-inflammatory effect and can increase skin firmness.  Aloe may also stimulate collagen. Find a skin moisturizer at a drug store or online that's fortified with vitamin E, vitamin A, vitamin C, or soy protein. These vitamins and proteins may help skin tighten and reduce the appearance of wrinkles. Apply your moisturizer daily to problem areas. If you prefer something more natural, many people find moisturizing with coconut oil helps. For a...


Lakukan eksfoliasi setidaknya sekali seminggu. Mandilah dengan sabun pelembap. Jangan gunakan air panas untuk mencuci kulit Anda. Selain pelembap, gunakan minyak.

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While in a bath or shower, exfoliate your skin at least once a week using a loofa, face cloth, shower puff, etc.  Exfoliation helps to remove the top layer of dead and dry skin cells, which when left as is, prevent your moisturizer from penetrating into your skin deep enough. When in a shower or bath, use soaps and body washes that contain moisturizer to wash your body.  The labels for soaps and body washes will indicate if they contain moisturizing ingredients. One option is to apply oil to your skin while in the shower or bath, and then rinse off as much as you can before getting out.  This moisturizes you skin nicely, but removes the excess oil so it doesn't stain your clothes or feel slippery. Whether you're washing your hands, or having a shower or bath, use warm water and not really hot water.  Unfortunately hot water can actually accelerate how quickly your skin ages and dries it out faster than warm water. If you've ever swam in a swimming pool or bathed in a hot tub, you probably noticed how dry your skin was afterwards.  This dryness was caused by the chemicals used in the water to remove bacteria (as the water is used over and over again).  Most city treated water also has chemicals added to reduce bacteria, although in much smaller amounts.  However long exposure to that water can still cause your skin to dry out, so it's best to keep your showers and baths as short as you can. Many products — other than specifically designed body moisturizers — can help hydrate your skin.  For example, you can use coconut or olive oil, instead of moisturizer, to get the same, or even better, results.  If you decide to use an oil rather than a moisturizer, remember to wipe off excess oil with a towel after it's been applied to your skin. Also keep in mind that some oil may stain the clothes you put on over top of your skin.  Because of this, it is best to apply oils before bed, under your pyjamas. Try out body butter for another natural, oil-based moisturizer.


Lakukan eksfoliasi untuk menjaga kulit Anda tetap bersih. Gunakan Minyak Telur (Egg Oil). Bilas rambut kemaluan yang masih tersisa, tepuk-tepuk daerah itu agar kering dengan lembut, dan beri pelembap. Berhati-hatilah jika Anda membedaki daerah kemaluan Anda. Bersihkan daerah kemaluan Anda dengan pinset.

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This removes all the dead skin on the surface after shaving in addition to lining up your hairs and helping to prevent them from becoming ingrown. With your normal body soap, gently cleanse your pubic area. This will help to remove anything that might block your pores and lead to ingrown hairs and resulting infections.  Use a sugar scrub as your exfoliate to leave your skin smooth. If you don't have that, you can always make a paste with baking soda, which will get the job done too. If you are a woman, do not get soap beyond your labia. Your vagina is naturally regulated by your body and doesn’t need to be cleansed with anything other than water. In fact, soaps often upset the pH balance (natural bacteria) making the vagina more susceptible to infection. Egg oil contains several bio-actives which prevent infections or inflammations and help the irritated skin recover faster to it's original shape.  Massage egg oil well into the shaved area twice a day for a week. Leave it on until your next shower. There is no necessity to wash it off as it is easily absorbed into the skin. Aloe Vera, baby oil, or moisturizers designed for sensitive areas can be used. Egg oil containing immunoglobulins can avoid rashes due to micro-abrasions. Avoid moisturizers that may contain fragrances and coloring agents. No matter what you use, just make sure that it's unscented and it isn't full of possibly irritating perfumes. Powders absorb the sweat and oil around the pubic area, which can reduce irritation and bumpiness. However, extra care must be taken not to get any of this powder onto the very sensitive areas of the vagina or penis. Moreover, you should avoid smothering the skin, which can clog pores and may encourage pimples.  Women should never put talc on their genital areas, as this is associated with an increased risk of ovarian cancer. In fact, talc is no longer used to dry-lubricate surgical gloves because it is believed to become toxic when applied to mucosal tissues. If your razor misses a few hairs, simply pluck them...


Lakukan eksfoliasi. Aplikasikan madu untuk melembapkan kulit. Aplikasikan pelembap ke rambut yang tumbuh ke dalam.

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You may also use spot exfoliation to help remove the ingrown hair. Remember to be very careful with the area. Use gentle, circular motions to try and dislodge the hair. Make a natural exfoliant at home instead of buying something from the store.  Mix ½ teaspoon of baking soda, sea salt, or sugar with one to two tablespoons of olive oil. Use a Q-tip or cotton ball to apply the mixture to the infected ingrown hair. Use the tips of one or two fingers to gently rub the exfoliating mixture using circular motions.  First, rub in using three to five clockwise motions. Then reverse, using three to five counterclockwise motions. Rinse off with warm water and pat. If you have an ingrown hair, you can start trying to get it out by using honey. Honey not only moisturizes the skin, but it also acts as an antibacterial. This helps prevent infection. The honey also helps to loosen and draw out the free end of the hair.  Use a Q-tip to apply a small amount of honey onto the ingrown hair. Allow it to remain for 20 to 30 minutes, or until it is dried. Rinse the honey off with warm water and pat dry. Repeat twice a day. One of the things you want to make sure you are not doing is over-drying your skin. Over-drying your skin can make the ingrown hair harder to extract. You want to keep the skin moist while you are trying to get the hair out. Use a bit of moisturizer on the infected hair after every treatment. This can help soften the skin and can reduce the risk of skin damage and scarring.


Lakukan eksperimen. Berilah tekanan pada huruf-huruf tertentu. Berilah garis bawah untuk mempertegas tanda tangan. Gunakan penulisan huruf "kuno". Tambahkan hiasan untuk memperindah tanda tangan Anda. Tambahkan angka atau simbol pada tanda tangan .

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Rewrite your signature over and over to explore the possibilities. Have fun with it. Play with a variety of styles and flourishes. See what feels comfortable to write, looks good with your name, and isn’t too hard to copy repeatedly. Use a writing tool that feels right in your hand. Consider using pencil if you want to erase and rework your signature. Make a letter larger so that it stands out, or make it very small so that it blends in. This can give your signature a bold look without slowing your signing time down to a crawl. Try exaggerating the first letter of your name, or the first letters of your first and last name. If your signature is messy or curly, you can emphasize one letter by making it sharp and clear. Likewise, make a single letter sloppy or fancy if you want it to stand out from an otherwise clean-cut signature. This is a classic way to make your name look more ornate. Underlining can also take more time to write out than a simpler style – so consider whether it's worth it.  Turn one of your letters into an underline. This is commonly done with the last letter, but feel free to add a flourish to any letter that lends itself to the style. Letters with a long tail (y, g, j) are perfect. Drag the tail out beneath the signature. Underline your signature with loops. This is a very fluid, ornate way to spice up a signature.  Underline your signature with zig-zags. These are similar to loops, but spikier and more angular. Double up on your horizontal crosses, and end your looped letters in hooks and flourishes. Use a fountain pen, if possible. Draw inspiration from calligraphy, from old signatures, and from Gothic lettering. This adds flair to even a simple signature. This can be a great way to make your style more unique. Look for letters that lend themselves to an exciting twist, and experiment with ways to make them look fancier. Try the following ideas:  Use repeating elements. The three large ovals in this signature create an echo effect and help tie the whole design together. Allow your...


Lakukan ekstensi lengan sambil bersandar di dinding. Lakukan peregangan rotator cuff (otot dan tendon yang mengelilingi sendi bahu) dengan mendekatkan lengan ke dada. Lakukan gerakan memutar bahu sambil bertumpu pada telapak tangan dan lutut. Lakukan peregangan rotator cuff sambil membentuk huruf L dengan kedua lengan. Lakukan peregangan otot dada sambil menjalin jemari tangan di punggung bawah.

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Stand with your back and heels flat against a wall. Extend your arms out to either side with the backs of your hands towards the wall. Bend your elbows to 90 degrees, then raise your arms slowly above your head, keeping them flat against the wall.  Do 2 sets of 5 to 10 repetitions of this exercise. Only go as high as you can without pain, while still keeping your arms, elbows, and wrists against the wall. If you have good flexibility, you'll be able to touch your hands together above your head while keeping your arms, elbows, and wrists against the wall at all times. Stand with your feet about shoulder-width apart, then pull one arm across your body while also pulling your shoulder blade back. Hold the stretch for 30 seconds, breathing deeply.  Do 3 repetitions of this stretch, then switch and do the other arm. Stretching the rotator cuff will improve the flexibility in your shoulders and decrease the strain on your rhomboid muscles. Get down on the floor on all fours with your wrists directly under your shoulders and your knees directly under your hips. Keeping your elbows straight, press into the floor and shrug your shoulders up towards your ears. Then roll your shoulders back towards your hips and back forward, creating a circle.  Do 5 circles starting forward with both shoulders. Then switch direction and do 5 circles starting backward. After doing both shoulders, do 5 each with one shoulder at a time, keeping the other shoulder stable. Lie on your stomach and stretch one arm underneath your body and across your chest, palm facing up. Use your shoulder muscles to pull your chest down towards the floor as low as you can without pain. Hold the stretch for 30 seconds, then release.  Move in and out of the stretched position for 10 reps, holding for 30 seconds each time. Then switch and do the same stretch with the other arm. This stretch may feel awkward at first, but play around until you find a comfortable position. For example, you may find this stretch easier if you bend the leg opposite the arm across...


Lakukan ekstensi tangan. Gunakan alat hand gripper. Sertakan plate pinch. Remas barbel lebar.

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To help increase your grip strength, try incorporating exercises like hand extensions into your regular exercise routine.  This exercise is not really a grip exercise, but it will strengthen the muscles that help to give you a strong grip.  You can either use a thick rubber band (or multiple rubber bands) or get a professional tool that helps you perform this exercise. To use the rubber bands, pull the rubber band down over your hand so that it's resting near the base of your fingers. In a slow and controlled way, spread your fingers and thumbs out away from your palm.  They should be pushing against the rubber band. Hold your fingers and thumbs as long as you can against the pressure of the rubber band.  Repeat a few times on each hand. Another great exercise to try is by squeezing a hand gripper.  You will need to get a gripper, which is a handheld grip exerciser that you squeeze with 1 hand at a time. Squeezing a gripper will help strengthen your grip by working the muscles in your hand.  Hold on to a gripper in each hand or work 1 hand at a time.  Wrap your entire hand around the handles.  Make sure the grippers have a plastic coating to help make this exercise comfortable. Squeeze the handles so they are close together (this would typically open the gripper so it could be placed around a barbell). Hold this squeeze for as long as you can.  Repeat a few reps with each hand. Another great exercise to strengthen the muscles in your palms are plate pinches.  Grab a few conventional weighted plates to get started on this exercise.  Place 1 or more 10 pound plates together with the smoother side facing out. Pinch or squeeze them together with your hands (thumb on 1 side and 4 fingers on the other side) and hold them as long as you can in the air. Keep the plates closer to the floor in case you drop 1.  Also, do not hold them over your feet. Try to work up to being able to hold four 10 pound plates in each hand for at least 1 minute.  Repeat two to three times if you can. If you have barbells that have a wider...


Lakukan evaluasi belajar setelah semester berakhir. Berusahalah menjaga kerapian. Berkonsultasilah dengan guru sedini mungkin. Belajarlah bersama teman-teman. Jagalah kesehatan fisik. Belajarlah dengan bantuan tutor.

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Ask yourself a series of questions about how you performed over the semester in order to analyze what went well and what didn’t go so well.  What did you end up doing differently after deciding to raise your grades?  Did any of it work?  How much did your grades improved, if at all?  What did you find worked really well for you, and what did you find worked really badly for you?  Is there anything you’d like to do differently next time? Think about the study methods you took on that really helped and make sure you build them into your permanent repertoire. Think about what didn’t work and why it didn’t work.  Maybe you tried to study at home and found it was more distracting than you’d like, etc.  Make sure to avoid these items in the future. Buy yourself an academic calendar and/or a large wall-mounted white-board calendar.  Clean up the space you intend to use for studying, remove anything you don’t need (books, magazines, comics, etc.) and organize the things you do need (pens, pencils, highlighters, sticky notes, etc.)  Make your study space a distraction-free zone.  Organize your study materials in a way that makes sense to you and allows you to find things quickly.  Have a separate notebook or binder for each class you're taking and label them appropriately. Have pens and highlighters of different colours to signify different things in your notes and textbooks.  For example, blue might mean examples, whereas yellow means definitions. Turn your cell phone or tablet off while studying.  And if you're not using it, turn the wi-fi off on your computer while studying.  Don't give into the temptation to check your email or text messages! If you’re serious about improving your grades, your teachers will help.  Ask them their advice on what to focus on in their class and what methods of studying work best for their material.  Ask them if you can review assignments with them before you hand them in.  Keep track of your teachers’ contact information and office hours in a centralized location.  Each week review...


Lakukan evaluasi kondisi kerja secara objektif. Sampaikan pemberitahuan sesuai peraturan. Bahaslah hal ini dengan atasan langsung. Negosiasikan besarnya gaji dan tunjangan yang menjadi hak Anda. Diskusikan berbagai hal yang berkaitan dengan aspek hukum.

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Resigning a job is not a decision you should make impulsively. Before you notify your boss of your decision to leave, carefully weigh the pros and cons and make sure you're ready to go.  If you have a better job offer, consider whether you really want to leave your current employment. If you like your job and the people you work with, but want better pay and more benefits, you may want to sit down with your manager and ask for a raise first. If you had a bad experience, such as a fight with coworkers or a disagreement with management, your impulse may be to throw your hands up in the air and say "I quit!" However, it's better for your professional reputation to work towards finding another position before you leave the one you have, then follow proper protocol to formally resign. If you have an employee handbook, check to see how much notice your employer requires. You can also ask someone in your human resources office. The typical notice required is 2 to 4 weeks, but some companies may require a longer period. If you have another job offer, they should be willing to allow you to work out a notice. If not, be sure to notify your current employer as soon as possible and explain why you won't be able to work out the full notice period. Once you've made your decision to resign, have a sit-down meeting with your direct supervisor and let them know of your intentions face-to-face. This can be an awkward conversation, but try to keep it brief and to the point.  If you have an employee handbook, check that as well. There may be a formal resignation procedure laid out. If so, follow that procedure to maintain your professional reputation and stay on good terms with the company. Stay professional, and hold back your emotions. You may be angry or resentful, but this isn't the time to express that. If you keep the conversation as brief as possible, you can reduce the chances you'll blow up. When you notify your employer of your pending resignation, either your manager or someone from human resources will be in touch...


Lakukan evaluasi performa belajar sejak awal semester dan catatlah tugas yang belum diselesaikan. Kenali metode belajar yang kamu terapkan saat ini. Berkonsultasilah dengan guru. Ceritakan masalahmu kepada orang tua. Buatlah jadwal belajar dan biasakan menjaga kerapian. Manfaatkan waktu sebaik mungkin untuk belajar sampai tuntas. Buatlah rencana untuk semester atau tahun pelajaran berikutnya. Ikuti semester pendek.

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Do you need to improve your grades in only one class, or many?  Do you have assignments left to be submitted, or only the final exam?  Make a list of all the classes you currently have, what needs to be done for each class, and the due dates for all assignments and exams. In order to get the “big picture,” use a calendar to mark out all your assignment due dates and exam dates. Sit down and think about how you’ve been studying up until this point.  Analyze what has worked and what hasn’t - then ask yourself why.  Make a list of things you want to avoid doing in the future (e.g.,  procrastination) - and don’t do them.  Figure out what your motivations for studying are and take advantage of them. This is a good opportunity to learn how to do a S.W.O.T. (Strengths Weaknesses Opportunities Threats) analysis.  The SWOT analysis method was designed for businesses, but can easily be adapted to your personal academic situation. Ask your teacher(s) for advice on how you can improve, and where you might have gone wrong.  Keep in mind that this conversation could go one of several ways.  If you’ve been a lazy student up until this point, and you’re now asking for help, some teachers are not going to be impressed.  Make sure you approach them sincerely and then actually follow through on their advice.  If you ask for their help and then don’t follow it, they’re probably not going to be too thrilled to help you again in the future.  Ask your teacher if there are any assignments you can do for extra credit. Ask your teacher if you can hand-in any outstanding assignments, even those past the deadline.  Or if you can re-do any assignments you did badly on. Ask for help as soon as you know you're having trouble. Do not wait until the last minute to ask for help, or to ask for things such as extra credit. In most cases it will be too late for you. Your parents don’t want you to get bad grades, and if you admit you’re having problems, they will likely want to help.  Even if all you need them to do is constantly follow-up with...


Lakukan evaluasi terhadap lingkaran sosial Anda. Bersyukurlah atas teman-teman yang mau mendukung Anda. Cobalah melakukan desensitisasi sistematis. Hadapi rasa takut dan ubahlah kebiasaan Anda. Buatlah daftar untuk menelusuri perilaku Anda.

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Consider  leaving behind friends who keep you focused on the past.  The social environment we live is an essential part of what defines both who we are. It also affects how we incorporate unresolved past experiences into our lives.  Spend some time thinking (or maybe writing in your journal) about the people you spend time with and how they make you feel. If there are people in your life who make you feel bad or reinforce negative habits, consider spending less time with them. For example, people who constantly put you down may not be good to have in your life. Friends who make it difficult for you to do what you need to do to incorporate difficult past experiences can also be a problem. Consider making new friends, or at least initiating a change of scenery. This isn’t always easy, but can be a great way to force you out of your comfort zone and grow as a person. It's a good idea to try new hobbies with your new companions. When you're ready, start to push the boundaries of your comfort zone by joining a local sports team or art class. New directions for your life will gradually emerge that might not have otherwise seemed possible. Don't upset yourself by thinking about people who did not respect and appreciate you. Instead, concentrate on those who stick by your side. Let them know you appreciate their help.  It can be hard not to dwell on negativity. But, your supportive friends are the ones who deserve your attention. Keep good friends close by during this time. Having a supportive community of people around you will help you stay strong. It will allow you to feel confident enough to engage with unresolved past experiences or difficult emotions without feeling alone. When you feel like you're slipping, try spending some time around someone you trust who can help keep you on the right track.  If you feel that you are going to fall back into a bad habit, or are on the verge of despair, call a trusted friend and ask if he or she can meet you for coffee or swing by your house. Having someone around can help...


Lakukan evaluasi terhadap sumber-sumber Anda. Buatlah kalimat tesis Belajarlah untuk memparafrasekan kutipan secara efektif. Kutiplah sumber-sumber yang Anda gunakan.

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When you've collected your research, identify the most persuasive arguments and sources and use them as a jumping off point for your own argument. If you found that districts with schools that feature vending machines experience a 30 percent higher obesity rate, how can you transition that into an argument to support with that research? What does the research say? from your research. A thesis statement is the central thing you hope to prove by presenting your research. It should be debatable and specific, giving you a road map for where the research essay or project might go. A good thesis statement helps the writer as much as the reader, because it gives you a tangible thing to prove with the writing. A bad thesis statement might be "Schools need to do more to avoid obesity." This is vague and difficult to prove. What schools? What do they need to do? "Adams High School could significantly drop the obesity rate in the student body and even the region by removing the vending machines and offering a diversity of healthy choices" does a lot more to present an argument and give you something to prove. How do you present your research in a readable way?  Paraphrase to translate a source into your own words. These should always be attributed, but not quoted, and are most effective when you need to briefly summarize a position or argument. You've still given credit to the author, so we know the observation isn't your own. In other words, you might write: According to Adams, schools that feature vending machines in the lunch rooms experience an increase in obesity rates.  Quote any language directly sourced from the article. This is effectively used when there's something in the wording of the source that you want to emphasize or highlight as part of your research: According to Adams, "The inclusion of vending machines markedly increases the junk food desires of students in those schools, resulting in a chain reaction that rewards their bad choices."  Learn to recognize and avoid plagiarism. It can happen...


Lakukan evaluasi untuk mencari tahu struktur modal bisnis Anda. Lakukan evaluasi atas sumber daya nonfinansial. Hitunglah berapa harga waktu Anda jika menjadi pengusaha.

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Capital structure is how a company funds its operations and growth.  It is a mix of the company’s debt and equity.  Debt can be in the form of bonds issued or loans from financial institutions.  Equity can be in the form of stock or retained earnings.  Companies must evaluate opportunity cost when choosing between debt and equity. If a company chooses to borrow money to fund an expansion, then the money used to repay the principal and interest on the loan is not available to be invested into stocks. The company must evaluate the opportunity cost to see if the expansion made possible with the debt will generate enough revenue in the long term to justify passing on the stock investments. Opportunity cost is often calculated to evaluate financial decisions.  However, companies can use opportunity cost to govern their use of other resources, such as man hours, time or mechanical output.  Opportunity cost can be defined with any resource that is limited in the company.  Companies must make decisions about how to allocate these resources to different projects.  The time spent on one project is taken away from something else. Suppose, for example, a furniture company with 450 available man hours per week uses 10 man hours per chair to produce 45 chairs per week.  They decide to produce 10 sofas per week that take 15 man hours per sofa. This will use 150 man hours and produce 10 sofas. They will have 300 hours left to produce chairs, which will yield 30 chairs.  The opportunity cost of the 10 sofas, therefore, is 15 chairs (45−30=15){\displaystyle (45-30=15)}. If you are an entrepreneur, you will spend all of your time at your new business.  However, this is time that you could have spent working at a different job.  This is your opportunity cost.  If you have high earning potential in a different line of work, you must decide whether or not it is worthwhile for you to open your new business. For example, suppose you are a chef earning $23 per hour and you decide to leave your job to open your own restaurant.  Before...


Lakukan evaluasi, alih-alih menguji. Amati cara ia memperlakukan orang lain. Perhatikan perilakunya saat sedang stres. Pertimbangkan kemapanannya. Carilah kesamaan yang ada. Mintalah pendapat orang lain. Jangan langsung membuat keputusan.

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When determining whether or not a man is marriage material, you should evaluate him honestly instead of putting him through tests. Observing him as you both go through your everyday lives will provide you with a more accurate picture. Moreover, intentionally “testing” his feelings for you or setting traps could establish a poor, dishonest foundation for your relationship. These actions may convince him that you aren't marriage material, even if he is. During the early stages of your relationship, a guy may treat you exceptionally well in an effort to impress you. As nice as it may feel, special treatment won't last forever and won't allow you to gauge how well this man values other people. To evaluate that much, pay attention to how he interacts with others.  Early indicators will most likely come from strangers and acquaintances. For example, if he's rude to your waiter at the restaurant or easily driven into a rage by a clumsy cashier, he might have a low level of respect for people in general. The most significant indicators will come from the way he treats family and friends. The way he treats his long-term loved ones will probably be similar to the way he will treat you if he becomes your husband. Married life will inevitably include conflict and stress, so it's important to evaluate his ability to handle these more unpleasant aspects of life. Everyday life is full of stress, so if you spend enough time with him, it shouldn't take long before you encounter a stressful situation. Common examples include traffic jams, slow-moving lines, incorrect meal orders, and hectic days at work. Even if you plan to continue with your career after getting married, you should look for a guy who is financially responsible. You may not need him to support you, but you should still avoid guys who will throw your life into chaos. Pay close attention to his employment history and his ability to handle money. Gravitate toward guys who can hold a steady job, and if a man is currently unemployed, try to find out why. Make sure...


Lakukan fidgeting. Jagalah kebersihan area kerja Anda. Cobalah dengarkan musik sambil bekerja. Cobalah berbicara kepada seseorang tentang pekerjaan Anda. Buatlah daftar tugas. Tetapkan jadwal yang jelas dan tegas. Terapkan kebiasaan sehat.

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. Have you seen someone who couldn't seem to stop tapping his foot, twirling his pencil, or doing some other sort of repetitive motion while he was trying to focus on a task? If so, you've seen a good example of fidgeting; short, repetitive physical behaviors that sometimes prove to  increase focus, especially for tasks that require long, uninterrupted attention. For instance, a doctor in one clinical example found it easier to concentrate while chewing gum during operations.  Keep in mind, however, that some types of fidgeting can be distracting to other people, especially in quiet situations (like standardized testing rooms.) Try to use subtle fidgeting behaviors that don't produce any noise and aren't visually distracting. Tapping your toes inside your shoe is just one great choice. Another good idea is to take every opportunity you get to work while moving. For instance, if you're at home, don't do your work sitting silently at a desk. Instead, try working at a high counter-top, while standing and swaying from side to side. For hands-free tasks (like taking important telephone calls and listening to audio recordings), you can even try walking or pacing. Having a dirty desk isn't just bad Feng shui. It can also be a serious impediment to your ability to focus. Research has found that having a cluttered workspace decreases focus. As the many different objects in your field of vision compete for your attention, your brain is forced to divide its focus between all of them, rather than focusing only on important objects (like, for instance, the blank test page in front of you.) Thus, if you struggle with focusing, it's a great idea to get into the habit of cleaning your work area before you dive into an important task. It's common knowledge that some people prefer to work while listening to music, including people with ADHD. Recent research, however, has actually clarified that listening to music can encourage activity in a region of the brain called the Default Mode Network which is partially responsible for...


Lakukan gerakan backswing. Putar tubuh Anda saat Anda melakukan downswing. Lakukan gerakan backswing dan downswing berulang. Selalu perhatikan pukulan Anda. Jangan mencoba memukul bola terlalu keras.

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The backswing is where you lift the club back from its starting position and bring it above your head. Try to rotate the torso on the backswing by shifting weight from the ball of your front foot to the ball of your back foot. Pay attention to the three distinct phases of the backswing:  Phase one: Move the hands straight back while keeping them close to your back leg. Try to keep your front arm straight while you do this. As the club head hinges backward between your left arm and the club shaft, the shaft becomes almost parallel to the ground. Phase two: Continue a slight wrist break as you move your arm parallel to the ground. The club should be roughly perpendicular to your left arm (for right-handed golfers). The end of the club should be pointing slightly outside the golf ball. Phase three: Rotate your torso back even further so that the clubhead travels slightly behind your hands at the top of the backswing. Your front arm should bend slightly during the last phase of the backswing. When swinging down, it should feel like you are dragging or slightly pulling the head of the club so that it lags behind everything else. Allow the 90-degree forearm/shaft angle to increase, then unwind rapidly through the impact area. This creates tremendous clubhead speed while allowing the body to move relatively slowly and maintain control.  Right before impact, try to lock your front arm again so that it's completely straight again, just how it was when you started your backswing. During your downswing, shift your weight from the ball of your back foot to the ball of your front foot. Allow your knees to move toward your target. Try to keep your front knee flexed, especially if you're hitting a driver, as this will help your front leg take your weight. This will help ensure that your hands are ahead of the club head during impact, which in turn helps the club head strike the ball before moving through the ground. Don't forget to use your hips to swing energy into your shot; don't just rely on your hands to produce the...


Lakukan gerakan badan. Fokus pada pemirsa Anda. Gunakan bantuan visual. Berlatihlah bervisualisasi. Berpikir positif.

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It's common for people to feel physical symptoms of nervousness--rapidly beating heart, quick breathing and shaky hands--before giving a speech.  That's a perfectly normal response caused by a release of adrenaline in the body--something that happens when we feel threatened.  The key is to engage in physical activity to help move the adrenaline through your system and allow it to dissipate.  Clench and release.  Ball up your fists really, really tight and hold for a second or two and then release.  Repeat this a few times.  You can do the same thing by squeezing the muscles in your calves very tightly and then releasing.  With each release, you should feel a reduction in your adrenaline-induced symptoms. Take deep breaths.  The adrenaline in your system causes you to take more shallow breaths that, in turn, increase your feeling of anxiety.  You need to break the cycle. Take a deep breath through your nose and allow the air to fill your belly.  Once your belly is full, let your breath fill and expand your ribcage.  Finally, allow your breath to move fully into your chest.  Open your mouth slightly and begin to exhale starting first with the air in your chest, then the air in your ribcage and finally the breath in your belly.  Repeat this inhale-exhale cycle five times. While it might seem difficult to believe, a good speech is really not about you, the speaker.  It's about the audience.  Plan to put your total focus and concentration on your audience throughout your speech, especially in the beginning.  Really take them in and check out the non-verbal messages they're sending you--do they understand what you're saying?  do you need to slow down?  are they in agreement with you?  would they be open to you moving closer to make a stronger connection?  If you put your attention fully on your audience, you won't have time to think about your own nerves or anxiety. You're probably planning to use visual aids anyway, but if you're not, you might want to consider it.  For some people, using visual aids reduces their...


Lakukan gerakan lengan fastball. Pertahankan pergelangan tangan Anda saat melepaskan bola. Sempurnakan pelepasan bola Anda.

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Go through your windup normally, with a normal fastball motion until you reach your release point. The knuckleball should look like a fastball until the pitcher reveals the ball right before his release. You don't want to tip your pitches to the batter. Don't alter your arm slot or anything else. This can reduce the chance your knuckleball will knuckle and end up as a soft lob. This is essential to getting minimal amount of spin. Throwing a fastball, you usually move your wrist down as you release the ball, creating steady spin on the ball and causing it to travel straight, more or less. Throwing a knuckleball, you try to do the opposite, because you don't want spin.  Extend your fingertips out as you release the ball. This will minimize spin. Try to let your knuckles be the topmost point of your hand as you release. Having your knuckles at the very top of your hand will ensure that less spin is created when you release the ball. Let the ball slip through your hands by releasing your thumb from the grip. Follow through and end as if you are throwing any other pitch.


Lakukan gerakan mendorong pinggul ke depan sambil berdiri. Lakukan peregangan otot fleksor pinggul 3D. Lakukan peregangan otot fleksor pinggul menggunakan bantuan sebuah meja. Lakukan pose kodok sambil berbaring telentang. Lakukan peregangan dengan memutar pinggul.

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o a standing hip hinge. This is a good starter warmup exercise for opening up the hip flexors. Use your hands to support your back as you stretch the muscles in your groin. For an added challenge, kneel on the floor and then bend your upper body back. You’ll feel the stretch not only in your hip flexors but also in your quads. . This stretch requires the aid of a chair. As you twist your body, you will stretch not only your hip flexors but also your thighs and your chest. You should keep your abdominals engaged throughout the exercise so that you don’t overextend your back. If you sit a great deal during the day, this stretch will ensure that your hip flexors don’t grow short and impeded. o a hip flexor stretch on a table . If you have no table suitable for the exercise, then you can use a workout bench or simply perform this stretch while lying on the floor. If you scoot down so that your pelvis isn’t supported by the table, then you will engage your core muscles. In addition to stretching your hip flexors, this exercise will help to relax and lengthen your lower back. o frog pullovers. In addition to stretching your hip flexors, this exercise will lengthen and strengthen your arm and shoulder muscles. You will also feel a nice stretch down the sides of your torso as you raise and lower your arms above your head. To increase the stretch in your hips, start in the beginning position for the frog pullover. Then, sit up and  slowly lower your chest down over your feet to stretch the groin. o a hip rotator stretch. Instead of resting your feet on a wall, you can get into a 90/90 neutral back position with your legs supported by a bench. This exercise focuses on using the bent leg to push your other leg toward the wall. You can also draw your knees toward your chest to stretch the hip flexor in your bent leg.


Lakukan gerakan mengangkat panggul. Lakukan postur jembatan dengan mengangkat panggul. Lakukan postur seperti sedang berenang di lantai. Lakukan postur meja sambil mengangkat satu lengan dan satu kaki. Lakukan postur menyerang (lunges). Aktifkan otot inti dengan melakukan postur papan. Gunakan bola besar untuk melatih keseimbangan agar terasa lebih menantang.

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The hip bridge also works to strengthen the muscles in your lower back and core that support your spine, putting you at less risk for lower back pain. Lay on your back for this exercise with your knees bent and feet flat on the floor, as you did for pelvis tilts.  Lift your hips toward the ceiling, keeping your knees bent and engaging your core. Stop when your hips are even with your knees, such that you could draw a straight line (or a bridge) from your knees to your shoulders. Hold the position for 5 to 10 seconds, breathing deeply, then lower to the ground. Perform 10 repetitions of this exercise. For this exercise, also known as the Superman exercise, you want to lay face-down on the floor with your legs extended behind you and your arms extended straight overhead.  If you're already laying on your back, flip over onto your stomach. Reach your hands over your head and extend your legs behind you. Raise your legs a few inches and kick them, alternating sides. You also can lift your left leg and right arm together, then lower and lift your right leg and left arm. Complete 10 to 20 repetitions of this exercise. The pelvis tilt helps strengthen the muscles at the base of your abdomen as well as the muscles around your lower back. Become familiar with contracting this muscle to help strengthen it so you have fewer lower back problems.  Press the curve of your lower back into the floor and hold it for 5 to 10 seconds, breathing deeply, then release. Do 10 repetitions of this exercise. To do this exercise, lay on your back with your knees bent so that your feet are flat on the floor. Your legs should be about hip-width apart. The bird dog exercise can help stretch and strengthen your lower back, as well as improving your balance. Start the bird dog exercise by getting on all fours with your knees directly under your hips and your wrists directly under your shoulders.  Reach your left arm forward and your right leg backward, creating a straight line from your fingertips to your heel. Keep your back flat, hold for...


Lakukan gerakan naga. Cobalah gerakan ular. Mendekatlah seperti macan tutul. Terbanglah seperti bangau. Terkamlah seperti harimau.

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This move is all about being intimidating – the entire time you should be staring at your opponent. Here's how it's done:  Take up the horse stance, but widen your legs a bit farther apart and bending your knees a bit deeper. Snap out your wrist like a jab, but put your fingers in a claw shape. This would be used to dig into your opponent. Come out of your squat and do a side kick to your opponent, aiming for their stomach. In this pose, you slink backwards, and raise your head up when you're striking, just like a snake. Here's how:  Spread out your legs, right behind your left, resting your weight on your back foot. Keep your knees bent. Flatten your hands as if you want to slice through your opponent. Snap out your right in front of you. Block your opponent by grabbing their arm, and launching at them with a stomp kick. This move is a little less direct – it allows you the opportunity to flee if need be.  Take up a wide fighter's stance, leaning back on your back leg. When you're ready to strike, throw your weight forward curl your fingers and hit your opponent with your palm and the ridges of your fingers, instead of your closed fist. However, this must be done very carefully or you could hurt yourself. This move is very passive. With the crane, you wait for your opponent to come to you. Here's how it's done:  Take up the cat stance, but with your feet close together. This "hides" your foot. Raise your arms to the sides, distracting your opponent. As he comes near you, lift up that front foot that has only the toes on the ground and launch into your favorite kick. This move is swift, hearty, and effective. Here's how to do it:  Take up a fighter's stance, but wider. You should essentially be in a squat. Put your hands in front of your shoulders in a claw-shape, facing outwards. Do a combination jab-jab, and then launch into a side kick at throat level.