Lakukan peregangan otot pektoral. Lakukan peregangan tengkuk dan punggung atas. Lakukan peregangan otot romboid. Lakukan peregangan dan rotasi leher. Lakukan kontraksi otot romboid dengan mendekatkan tulang belikat.

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Stand in a corner or open doorway and rest your hands on the walls or door frame slightly above your head. Breathe deeply, and lean forward slowly until you feel a stretch in the front of your shoulders. Hold the stretch for 15 to 30 seconds, continuing to breathe deeply, then release.  Do 3 repetitions, holding each time for 15 to 30 seconds. A weak pectoralis major contributes to that rounded-shoulder posture, and can overload the rhomboid muscles. Stand with your feet about hip-width apart. Stretch your arms in front of you and clasp one hand over the other. Reach out until you feel your shoulder blades pulling away from each other, then bend your head slightly forward. Hold the stretch for 15 to 30 seconds, breathing deeply. Repeat the stretch 2 to 4 times, then switch arms so that the hand that was clasped on the bottom is now clasped on the top. Sit in a flat, level chair. Move to the edge of the seat so your feet are flat on the floor and your knees are at right angles. Spread your legs a little more than hip-width apart. Reach over and grab your left ankle with your right hand. With your left hand, press into your right elbow crease until you feel a stretch between your spine and shoulder blade on the right side. Hold the stretch for 15 seconds, breathing deeply. Then return to start and repeat. Do 2 - 3 repetitions, then switch and do the same stretch on the other side. To stretch your neck, look straight ahead, then tip your right ear toward your right shoulder. Hold 15 to 30 seconds, then repeat on the other side. For neck rotations, turn your head to the right with your chin level, hold for 15 to 30 seconds, then repeat on the other side.  Repeat each of these exercises 2 to 4 times on each side. Increasing your neck strength and mobility will reduce pressure and strain on your rhomboids. You can do neck stretches and rotations while sitting or standing, whichever is more comfortable for you. If sitting, use a flat chair that allows you to sit up straight with good posture and both feet on the...


Lakukan peregangan otot secara menyeluruh. Lakukan postur pertama, yaitu handstand. Kuasai postur kayang sebaik mungkin. Lakukan gerakan meroda (cartwheel) beberapa kali.

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Movements like the front walkover can put a lot of strain on your wrists, shoulders and back, so it's a good idea to stretch out these parts of your body prior to practicing. Following a light warm up, loosen up your muscles and joints. This will get your blood flowing and energize you, as well as increase your range of motion, allowing you to get into tricky positions easier.  Raise both arms up high, then reach across your body as you lean from side to side at the waist. Lie face down on the floor and push your torso up and back to limber up your lower back. Flex both wrists to get them ready to hold you up. Don't neglect your warm up and stretching routine. You're at a much higher risk of injury if you force your body to perform difficult movements before it's ready. Since a well-controlled handstand is the setup for the front walkover, it will be useful to make sure you have it down first. Place both hands on the floor in front of you. Kick up with one leg, then bring both legs together in a vertical position with your body straight and aligned. Maintain your balance by making minor adjustments with your hands and shoulders.  Practice your handstands against a wall until you get used to being upside down and supporting yourself on your arms.  Instead of returning your feet to the floor beneath you when you exit the handstand, lower yourself forward into a bridge. This technique is called a front limber, and it will help get you more comfortable with transitioning to your feet. Aim to spend an hour or two drilling your handstand, then start working on transitioning into the bridge and follow-through. The bridge and backbend translate perfectly to the second part of the walkover. Lying on your back with your hands and feet planted firmly on the ground beneath you, press up so that your body forms an arch. Support yourself by keeping your arms and legs straight and strong. The back flexibility needed for to hold a solid bridge is key for learning the front walkover.  Squeeze your butt muscles to help you...


Lakukan peregangan ringan pada tendon yang mengalami inflamasi. Kenakan pembebat untuk menyangga otot.

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Mild-to-moderate tendonitis and muscle strains often respond well to stretching because it relieves muscle tension, promotes circulation and increases flexibility and range of motion. Stretching is applicable for acute tendonitis (as long as the pain/inflammation is not severe), chronic tendonitis and as a preventative measure. While stretching, use slow, steady movements and hold the positions for 20 – 30 seconds; repeat three to five times daily, especially before and after intense activity.  For chronic tendonitis or as an injury prevention strategy, apply moist heat to the affected area before stretching it because the muscles and tendons will be warmed up and more flexible. Keep in mind that the pain of tendonitis is usually worse at night and after movement or activity. If the tendonitis involves your knee, elbow or wrist, then consider wearing a flexible neoprene sleeve or more supportive nylon/Velcro  brace in order to help protect the area and limit movement. Wearing a support or brace also helps to remind you to take it easy and not overdo it while at work or in the gym.  However, complete immobility of an inflamed area is not recommended either because tendons, muscles and related joints need some movement to get consistent blood circulation in order to heal properly. In addition to wearing a support, examine the ergonomics of your work area and make sure it suits your size and body type. If need be, adjust your chair, keyboard and desktop to alleviate excessive stress on your joints and tendons.


Lakukan peregangan sambil duduk di lantai untuk melenturkan pinggul. Lakukan postur merpati untuk melenturkan pinggul. Lakukan peregangan fleksor pinggul sambil berlutut untuk melenturkan pinggul.

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This basic stretch helps you slowly put pressure on your hip until it cracks. Start seated on a comfortable, flat surface such as an exercise mat. If you don’t have a mat, a towel or even a carpeted area can work. Then:  Bend the leg of the hip you want to crack at the knee. The leg should be going back at a 90-degree angle, with the foot of the bent leg situated back behind your bottom. Bend the other leg so that your foot tucks into the knee of your first leg, forming a triangle-like shape. Bring your hands up toward the center of your chest and rotate your torso to the left as much as possible. Hold this position for 30 seconds to a minute before returning your torso to a neutral center. Then, rotate your torso as far as you can to the right and hold for another 30 seconds to 1 minute. Repeat this process no more than 5 times. If your hip does not pop during these twists, move on to a different stretch. The pigeon pose works to loosen tight or sore hips. To start, come down on your mat or a soft surface on all fours. Bend your left knee and bring it down to sit just slightly behind your left wrist. Bring your left foot forward so that it travels across the width of your hips and finds a place directly behind the right wrist. Make sure your right leg is straight back behind your right hip, sitting in a neutral pose on the mat.  If your hip hasn’t popped once you get into the basic position, fold forward at the waist to bring your hips over your left knee. Lower your forehead to the floor if you can. If you can’t reach the floor, use a pillow or blanket as a bolster. You can also use a bolster under your left hip to help keep you supported if you find an unsupported stretch is painful or difficult. Hold this pose until your hip pops or for 5 deep breaths, whichever comes first. Then, repeat it on the other leg to ensure your hips are evenly stretched and open. For this stretch, start with one knee on the ground, with the calf of that leg squared directly behind the knee and the toes tucked on the floor. The...


Lakukan peregangan sebelum berlari. Angkatlah kaki. Lakukan tin soldier. Lakukan tendangan pantat. Lakukan lunge. Lakukan regangan menungging. Lakukan hacky sack. Lakukan plank.

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Stretches are a great way to increase flexibility, improve performance and reduce the risk of injury while running. Rather than traditional static stretches (stretch and hold), dynamic stretches (which incorporate movement) have been proven to be more beneficial for runners and other athletes alike, as they stretch your body in a more dynamic, functional way. . Swing one leg out to the side as far as you can swing it, and then swing it back across your body in front of your standing leg, as far as possible. Repeat this stretch ten times on each leg. Keep your back and knees straight, and walking forward, lift your legs straight out in front in an exaggerated march, and flex your toes towards you. Too easy? Add a skipping motion. Do ten reps with each leg. Kick your own butt? You bet! While standing, walk forward, and swing your legs back and up, trying to kick yourself in the glutes. If this gets to be too easy, do it while jogging. Do ten reps with each leg. Step forward using a long stride, and keeping the front knee over or just behind your toes, lower your body by dropping your back knee toward the ground.  Walk using that movement. Maintain an upright posture throughout the stretch, and keep your abs tight for maximum benefit. Once again, do ten reps on each leg. Get in a "pike" position with your butt in the air. Put your right foot behind your left ankle. Keeping your legs straight, press the heel of the left foot down, and then release. Repeat ten times on each leg. Lift your left leg up like you're kicking a hacky sack, bending at the knee so it points out. Tap the inside of your left foot with your right hand without bending forward. Repeat ten times on each leg. o planks. The plank exercise is a great way to build your endurance and strengthen both your abs and your back. To do a plank: Lie face down, your hands flat on the ground at head level. Lift up off the ground, on your toes, and resting on your elbows with your hands flat. Your back should form a straight line from head to foot. Tighten...


Lakukan peregangan sebelum berlari. Lakukan leg swing. Lakukan peregangan setelah berlari. Lakukan dua set standing calf.

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It’s important to loosen up your muscles before you begin to exercise. This can prevent injuries and reduces the risk of cramps while you run. Do a set of walking lunges. Take a large step forward with your right leg so that your left leg is extended far behind you. Lower yourself until your right thigh is parallel to the floor. Make sure your left knee doesn’t touch the ground and that your right knee is above your right ankle! Repeat for the left leg and do ten lunges per leg. Hold on to a sturdy object such as a chair. Stand on one leg and swing your other leg forward and backward. Make sure to go through your full range of motion; this means swinging your leg up as high as is comfortable and then extending it behind your back as high as you can. Repeat for both legs. Don’t swing your leg haphazardly or you may hurt yourself. Try to swing your leg in a smooth, controlled motion. Even though you’ll be exhausted from running, it’s important to stretch so that your muscles don’t cramp up. Do some standing quads. Stand with your legs together. Bring your left foot behind your back to your left hand, keeping your thighs firmly pressed together. Press your foot with your hand, taking care not to overextend your leg. Face a wall and press your palms against the wall at chest-level. Press the ball of your left foot against the wall with your left heel on the ground. Slowly lean towards the wall, taking care not to overextend your foot. Repeat this stretch for your right foot.


Lakukan peregangan sebelum berlatih beban. Lakukan latihan 2-3 kali untuk setiap kelompok otot, setiap kali berlatih. Beristirahatlah sebelum berlatih lagi. Pilihlah beban yang cukup menantang, tetapi jangan terlalu berat agar tidak cedera. Tambahkan berat beban secara bertahap setelah otot Anda makin kuat.

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Stretching will enable more flexibility during exercises. This also increases the amount of time you can exercise and decreases the chance of pulling a muscle. Perform each stretch for 12-15 seconds. Some good stretches include:  With your arms extended at your sides, rotate them in small circles. Slowly increase the size of the circles until you are making large, windmill-like motions. Cross one arm over your chest at shoulder height. Take the other arm and pull the arm towards you by gripping on the tricep. Reach with one arm back towards the center of your back so that your elbow is pointing up. Grab the elbow with your other hand and gently push it down so that you feel the stretch on the back of your arm. Interlock your fingers, extend your arms, and lightly push from the center of your fingers out, all while keeping them interlocked. Trying to do all of these exercises on the same day, especially when you are just starting out, will be very difficult. Instead, do an upper arm day where you do 2-3 exercises for each muscle group. The next time you work out, do 2-3 different exercises for each muscle. This keeps you fresh and prevents your muscles from acclimating to the workout, which slows muscle building. Your muscles need time to grow, as muscle building involves ripping old fibers and replacing them with new ones. If you keep working out every day your body will never have the chance to build muscle and you risk injury. You can, however, work out other muscles during in-between days, like doing a leg workout. Start on lower weights and work up as you get stronger. As you are starting out, look for weights that challenge you on the last 3 reps of the first 2-3 sets, then really challenge you on the last set. Challenge means that you should aim for a weight you can still lift, but have to work to do so. You should struggle a bit on the last few reps, but you can push through the effort it to finish the set. You should not be in pain -- this is the sign of potential injury. It should be hard because you...


Lakukan peregangan sebelumnya. Tumpu berat badan Anda pada bagian depan telapak kaki. Jaga bahu untuk tetap tegak dan tulang belakang lurus. Posisikan tangan dan lengan dengan baik. Tekuk lengan dengan sudut 90 derajat. Jaga bagian core tubuh tetap terkunci. Lakukan gerakan secara perlahan pada awalnya.

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To perform push-ups properly and ensure that you can increase the number of push-ups you can do at once, it's important to learn the proper form for the exercise, and to stretch out thoroughly before you begin.   Stretch your chest by performing the warrior pose, gripping your hands together behind your back at waist-height, then extending your arms gently away from your body to stretch out your chest. Hold for a count of 15-20, gently stretching your pectoral muscles. Stretch out your upper body and your lower body as well. Push-ups, despite being a mostly upper-body exercise, engage your whole core, requiring you to be loose and ready to exercise. For the push-up, the balls of your feet should be placed firmly on a non-slip and preferably slightly padded surface, like a yoga mat. You can wear trainers for additional foot support, if necessary.  If you're just on the carpet at home, it's good to have shoes on to help you grip the floor slightly and avoid slipping. In bare feet or socks, it can be more difficult. If it is difficult for you to do a regular pushup, start by performing modified push-ups on your knees instead of your toes until you build enough strength to do a regular pushup. Your head should be facing the floor, you neck as straight as possible to avoid straining. Keep your shoulders back, not scrunched up toward your neck. You want your spine should be as straight as possible without disrupting its natural curvature. This straight line down the length of your back should continue down to the heels of your feet. It helps to set up a mirror, if you can, or have someone spot you, to make sure you've got a straight back while you're in push-up position. Have someone snap a quick picture of you, to make sure, then make the necessary adjustments. Both your arms and feet should be shoulder-width apart, though your hands may be spread further to make the push-up easier when you're first starting out. As you get better, you should bring them closer to shoulder-width for an ideal push-up.  Keep your...


Lakukan peregangan seluruh otot tubuh Anda. Selalu kenakan sepatu balet. Kenakan senam yang pas dan nyaman. Cari tempat yang cocok untuk berlatih.

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your muscles thoroughly. Stretching is important to loosen muscles, strengthen muscles and to elongate your posture. It is vital that it is done at the beginning of each ballet session, including before a performance. When taking on ballet, it is important to stretch daily for at least 15-30 minutes, to give the muscles ample opportunity to warm up, reducing the risk of injury. You should also stretch to "wind down" at the end of ballet dancing. . Properly-fitted ballet shoes should be snug, but not so tight they cut off blood flow and create numbness in the feet. There are different styles and types of shoes, so ask your ballet teacher or a salesman at the store for advice, given your intentions for dancing.  Don't buy shoes to grow into, because your feet will seem flexed when you pointe and will look flat. You should fit them to where the drawstring is tied slightly loose. If your drawstring is longer than your pinkie then you should cut it off till it is roughly the size of your fingernail. The drawstring just completes the fit. It isn't made to tighten overly large shoes. If you can't buy ballet shoes, that it is okay. Use socks without the stickies on the bottom, so you can turn! The most important thing is that you are comfortable, and that you're not wearing baggy or loose fitting clothing so you can make sure you're forming and moving correctly in the mirror. A plain black leotard and pink tights are usually a safe bet. Pink or black ballet slippers are also appropriate.   Shop at high quality stores. If you're signed up for a class, check with your instructor to find out if there is a dress code at the school. Some schools may have students wear the same thing and others may just require any type of leotard and tights and sometimes ballet skirts. Mostly they require tight fitting clothing so they can see that your muscles are working properly and so on. Ballet is less about learning the moves and more about perfecting them. The moves themselves are relatively straightforward, but the positing, the...


Lakukan peregangan terlebih dahulu! Aturlah kecepatan Anda.  Pindahkan gigi Beristirahatlah secara teratur. Selesaikan kegiatan bersepeda hari itu.

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! Warm up for at least ten minutes before each long-distance bicycling session. Try dynamic stretches like star jumps (jumping jacks), jogging in place, and burpees. Be sure to stretch your legs out to reduce the risk of leg cramps. Pay special attention to the thighs. Start cycling at a speed which suits you, and try to keep up this pace as best you can. Use a lower gear so that you don't wear yourself out. Try to keep up a rate of roughly 90 rpm (revolutions per minute) on a low gear to go easy on your muscles and lungs.  Do not push yourself too hard, especially if you'll be cycling for multiple days in a row. If you're cycling with a slightly-faster partner, try to check the temptation to keep up. On the other hand: do not ride in a gear that is too low. If you're spinning the wheels without putting any effort into pedaling, you'll needlessly tire out your legs. Find a balance that works for you. When you come to an upward slope, change into a lower gear so that you can more easily reach the top. Change to a higher gear when going down a hill to create a bit more friction between your tires and the road. Throughout the ride, stay aware of how hard you're working. If you are struggling to push the pedals, you should switch into a lower gear to conserve your energy. Even if you feel strong, stop every 10–20 miles (16–32 km) to give your body a rest and ensure that everything's running smoothly. Rehydrate by drinking some water, and boost your energy levels with a quick snack. Check your bike for any problems. Stretch to keep your muscles from tightening. Continue to take breaks until you arrive at your destination. Continue to consume water and electrolytes for at least several hours after you are done cycling for the day. If you'll be getting into the saddle again in the morning, take a few minutes to look over your map, your gear, and your goals for tomorrow.


Lakukan peregangan untuk merelakskan tubuh dan memaksimalkan kecepatan pukulan. Tarik napas dalam-dalam Bernapaslah dengan cepat untuk meningkatkan kecepatan pukulan. Lakukan latihan pukulan seperti “shadowboxing” untuk membangun kecepatan pukulan.

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to relax your body and maximize punch speed. Any tension in your body will slow down your punch speed. Take deep breaths, loosen your shoulders, and stretch to relieve muscle tension. The more relaxed your muscles are, the greater potential you have to move at maximum speed.  Only tighten your fist at the moment of impact. Keep your biceps and shoulders loose until right before the punch. to clear your mind before you make your punch. Take deep breaths. Fill your lungs fully and release your breath entirely to release any tension in your mind or body. Taking deep breaths eliminates mental distractions. This will help you stay clear and focused on your punch.  Do this meditative exercise for a few minutes before you fight or work out. Don’t think about winning or losing, be present in the moment, and think of speed. Experiment with your punching speed by slowing down and speeding up your breath. You will quickly find that if you breathe slowly, you can’t punch as quickly. This is because quick movements stem from quick breaths. Aim to have quick and repetitive breaths, inhaling before you punch and exhaling after you throw your punch. While focusing on your breath, practice punching as much as you can. Your speed will improve the more you practice. Use the “shadowboxing” technique, where you move around yourself throwing punches at the air.  The fastest punch is delivered with the greatest amount of force within the smallest amount of time. Master the punching movement in the shortest amount of time to deliver the fastest punch possible.


Lakukan perjalanan di malam hari. Bertahanlah di tempat berlindung sepanjang siang hari. Buatlah sinyal untuk meminta pertolongan. Putuskan apakah sebaiknya tetap berada di satu tempat. Carilah sumber air Galilah tanah untuk mencari air. Carilah air di tempat lain.

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In a desert survival situation, you do not want to be moving around during the day. The cooler night air enables you to travel farther and faster with minimum danger of heat exhaustion. In hot climates, this single decision will save your body about three liters (three quarts) of water per day. If you don't have a shaded car to stay in, string cords between a pair of objects in a place that gets shade most of the day. Drape a sturdy emergency blanket over the cords. Place a few pieces of brush on top of the blanket, then cover it with another emergency blanket (this one can be a thin Mylar sheet). The gap of air between the two blankets insulates the shelter, keeping it cooler.  Build this in the evening or at night. If you build it during the day, you'll trap heat in. You can use an existing rock overhang or cave instead, but approach carefully as an animal may be using it. Building a fire is a great way to make a signal, creating smoke during the day and light at night. While in transit, keep a signal mirror in reach to reflect light at passing aircraft or distant cars. If you plan to stay in one spot until rescue, place rocks or objects on the ground to write SOS or a similar message, readable by aircraft. If you have a supply of water and someone knows where you are, staying in one place may be your best chance of rescue. Traveling to find help will exhaust you much faster than staying in place, and water loss will cut your survival time way down if you can't find another supply. That said, if your water supplies are low, you will need to look for more. You cannot expect to survive more than a couple of days if you run out of water. . If there's been a rainstorm recently, you may find pockets of water in rock outcrops or flat stone surfaces. More often, you'll need to search for areas with possible groundwater:  Follow animal tracks leading downhill, birds circling around something, or even flying insects. Walk to the greenest vegetation you can see, especially large plants with wide leaves. Follow...


Lakukan perjalanan menuju tempat-tempat yang belum pernah dikunjungi. Cobalah hobi satu sama lain. Bicarakan topik baru. Ubahlah gaya rambut dan pakaian sekali-sekali.

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Do you tend to stay in on the weekends, turning to the same favorite shows and take-out places over and over? The comfort marriage provides is nice, but it's important to add some variety, too. Taking vacations, weekend trips or even short day trips to places you've never been is a great way to spark interesting conversations and find new reasons to laugh together.    Plan a trip with activities you think both of you will enjoy. If you both love wine, go wine tasting at a new winery, and buy a few bottles to take home so you'll remember what a nice time you had. If you and your spouse are adventurous types, plan a trip that takes you far from your comfort zone. For example, you could visit a country where people speak another language and have fun finding your way around a foreign city together. Or for a weekend or day trip, instead of driving to the next town over, try riding your bikes instead, or taking a rafting trip. Do something that will help you feel like a team again. It's fun and sexy to see your spouse trying out your hobby for the sake of love and adventure. If your spouse is a French film buff but you like to spend your free time playing sports, give up a game night to go see a film that you can talk about together afterward. In exchange, ask your spouse to join in for a pick-up game or play a singles tennis match with you sometime. You'll get to see each other feeling happy and in your respective elements, and that's definitely a recipe for spicing up a marriage.  You don't have to completely adopt your partner's hobby; maybe you hate subtitles, or you really dislike having tennis balls flying at your head. Just giving it an honest try will make your partner feel good. And no complaining! Take pleasure in watching your partner enjoy his or her hobby. People only choose hobbies that make them happy. Your partner's happiness should make you happy, too! Do work, school, your kids' needs, and finances tend to be the subject of most of your conversations? Falling into the rut of never talking about...


Lakukan perkalian untuk menemukan persentase “dari” suatu angka. Ubah persentase menjadi angka desimal dan kalikan. Tuliskan hasil tanpa simbol persentase.

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A common calculation involving percentages is to find some percent “of” another number. For example, if you are in a restaurant you may want to tip 15% “of” your total bill. When working with percentages, the word “of” carries the same meaning as “times” or “multiply.” Therefore, 15% “of” 100, for example, means the same as 15% x 100. To calculate the percentage of the whole number, you need to first turn the percentage into a decimal as already described. Then simply multiply. When you set out to find a percentage of a whole number, your result will be a number and not a percentage. You may begin with a percentage symbol, but when you convert that percentage to a decimal to conduct the multiplication, your answer will no longer have a percentage symbol. In the example of 15% of 100, the result is the whole number 15.


Lakukan perkenalan. Katakan “tolong” dan “terima kasih”. Ketahuilah kapan untuk berkata tidak. Didiklah diri Anda. Milikilah postur tubuh yang baik. Bersikap menghargai terhadap orang lain. Jangan gunakan kata-kata yang tidak pantas, makan, atau minum berlebihan. Ketika berkunjung ke rumah orang lain, bersikaplah untuk menghargai. Menahan pintu yang terbuka untuk orang lain. Tetap tenang dan sabar.

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If you are talking to one person and another person approaches, introduce the person you were initially talking to the person who has just arrived.  In the business world, the order in which introductions are made depends on a person’s level of “importance;" in other words, on his or her level of seniority within the company. In such an example, you would first introduce the person of higher importance to the person of lesser importance, and then vice versa. Remember that the client is always of the highest seniority, regardless of his or her title. Add a thoughtful detail about the person you are introducing, when possible. Rather than just stating the person’s name, also introduce his or her title, or how you know this person. While this may sound like an etiquette cliché, forgetting to say these things (even by accident) will not go unnoticed, and comes across as very rude.  Say thank you anytime somebody does you a favor, however big or small; it will show him or her that you appreciated it. Always thank a host/hostess after attending a party or other special occasion at his or her home. Consider sending a “thank you” text, phone call, or email the following day. Always thank people for gifts they have given you. You may want to consider writing the person a note thanking them. Don’t abuse the words “please” and “thank you.” Using them excessively will devoid them of their meaning, and make you appear weak. For example, if a waiter pulls your chair out for you, unfolds your napkin, and then pours you a glass of water, then thank him/her one time at the very end of the action, rather than once after each gesture.  Add details when thanking others. Rather than just saying “Thanks” to a friend for talking you through an issue, say “Thank you for being so understanding. It really means a lot to me.” This will come across as more sincere. Being polite doesn’t mean being passive and letting others take advantage of you. It is important to learn how to politely tell people no.  If somebody offers you alcohol or...


Lakukan perlahan-lahan. Ingat bahwa Anda “ingin” berhenti. Lupakan “sesuatu” itu dari kehidupan Anda. Bersiaplah untuk menghadapi efek pemulihan.

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It is immensely arduous for people to quit who have had drug dependency for a long period of time. Leaving the drug once and for all suddenly will just make the withdrawal symptoms worse and you might lose hope to continue. It is much easier if you initially decide to slow it down and then ultimately leave it completely. Don't try to go cold turkey! If you have been smoking weed at least twice a day then try limiting yourself to once a day for the next week. This will help the body get used to less serotonin in a much healthier and easy way. Quitting an addiction can be difficult beyond belief so you need to keep reminding yourself that you have made a pledge to become finer for your own sake. Write it on a piece of paper or make a sticky note on your phone saying “I want to quit.” Make sure you can always see it.  There might be times when you would want to break all the chains and light that thing up but then this note will help you to remember the decision that you took for your own benefit. In order to do that, you should get rid of everything that reminds you of marijuana – paraphernalia, posters, music, movies, etc. This is an important step because even if you believe you have solved the problem and are keeping the mentioned above simply as souvenirs, you are more likely to get tempted to start smoking again.  Picture loving cake while knowing that you should never have it again and yet constantly keeping your favorite kind on the counter, where you can always see it. It is an unnecessary trigger that will only torment you. This includes irritability, lack of sleep, decreased appetite, fatigue and maybe even some headaches. Luckily, marijuana withdrawal is not that long of a process – it only takes about 10-15 days, depending on factors such as your age, health status and use duration. However, it gets more challenging afterwards when you have to keep away from weed for the rest of your life. There are many factors that might trigger your use or could make it very difficult to deal with life without...


Lakukan perlahan-lahan. Pertimbangkan manfaat menyusui. Lakukan olahraga ringan setelah enam minggu.

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For the first six weeks after giving birth, you shouldn't try to diet and exercises. Plan to take the weight off gradually over the course of the next year before you return to your pre-baby weight. Celebrities may seem to bounce back to their pre-baby weight after a couple of weeks, but this immediate change is not realistic. In fact, trying to lose the weight right away can be harmful for a number of reasons.  You may damage your muscles, which are still weak from giving birth. If you're breastfeeding, restricting calories can affect your milk supply. After giving birth, you need plenty of energy to keep up with your new baby's needs, and restricting calories or exercising too early will leave you weak and fatigued. While studies are conflicting on whether breastfeeding actually helps women lose baby weight faster, it may help in your individual situation. If you're pumping instead of breastfeeding, you may still reap some of the metabolic benefits, but studies are not conclusive at this point. When you feel ready (and your doctor gives the OK), start taking walks with your baby and doing light exercises at home. Doing heavy workouts at the gym will still be hard on your body, so focus on exercises that feel manageable and don't wear you out too much.  Find some baby activities that double as amusement for the child and activity for you. This could include pushing the baby around the block in a stroller or dancing around with her in your arms. The simple act of carrying your baby around in a sling or baby backpack can add some extra pounds, increasing the effort you put into walking and providing a novel experience for him.


Lakukan permainan angka dasar. Berhitunglah menggunakan lagu. Gunakan buku bergambar. Tanyakan “berapa banyak? Tekankan hubungan antarangka dan kuantitas. Introduce ten frames. Latih mereka untuk membandingkan angka.

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Once you’ve introduced the basic concepts of counting and number sequence, you can reinforce them with number games. There are an almost infinite number of possibilities. To begin with, try:  building a tower of cubes. Select a certain number or a number you are currently discussing, and create of tower made of that many cubes. create stairs. Using cubes, make towers and sort them by size. First a single cube, then, next door, two cubes together, then, next to that, three cubes. This will help reinforce sequencing and the connection to physical size and amounts. playing board games. Many board games require children to recognize the number of dots shown on the dice and then count the appropriate spaces to move forward. Basic counting songs and rhymes help children remember numbers and their sequence. There are a huge number of counting and number books available for preschoolers and kindergartners. Choose some with bright colors and beautiful pictures. ” as often as possible. Whenever counting comes up naturally, ask children to do it for you. How many plates do you need to set the table? How many books did you take from the shelf? How many pieces of candy do you have? Play games the require children to understand the relationship between numbers and their corresponding quantities. For example, have children count out a certain number of beans; then ask them to add some or take some away. Have them figure out the new number and tell you if it is more or less. Make a rectangle made up of 10 smaller squares (two rows of five). Draw dots or color in sections of the rectangle to correspond with particular numbers. Explain that the numbers get bigger moving from 1 to 10. Using beans, cubes, or some other material, make two groups on a table or desk, one to the left and one to the right. Let children tell you which side has more; then have them count to get the exact number. Note that the number is higher than the number for the other side. You can also use this technique to teach the concept of equality....


Lakukan permainan ingatan dengan kartu yang berisi angka. Penuhi wadah dengan objek - objek kecil. Membaca buku bergambar. Menyanyikan lagu. Bermain permainan Siapa yang Punya? Biarkan anak - anak mengoreksi kesalahan hitungan yang Anda lakukan. Ajak anak - anak untuk menggunakan tangannya. Buatlah gambar angka - angka disekitar kelas.

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Use sets of cards labeled with numbers from 1 to 20 to play a memory matching game. Children turn the cards face down, then look for pairs. Have children fill containers with small items: 11 buttons, 12 grains of rice, 13 coins, and so on. Let them count the items and label containers with the appropriate numbers. There are many picture books available that deal with numbers 1 through 20. Read them together. Counting songs help reinforce children’s understanding of number sequence in a fun way. ” Give children cards labeled with numbers from 11 to 20. Ask a question – “who has number 15?” – and wait for the child with the appropriate card to rise. You can make this game more challenging by asking harder questions – “who has the number that is two more than 13?” – or by having students break down their numbers into tens and units when they rise. Count out loud from 1 to 20, making random errors; let the children point out your mistakes. You can also do this with card sequences or number lines. Choose two children. Assign one the role of the “ten” – he or she should raise both full hands in the air to show ten fingers. The second child is the “units” – he or she should raise the appropriate number of fingers to create whichever number you ask for. Set up a station for each number from 11 to 20. For number 11, for example, label a desk with the written word “eleven,” the number “11,” and a picture of 11 items. In addition, set out 11 objects of some kind. Do this for every number, and have children circulate to identify the various stations.


Lakukan permintaan maaf dengan menemui ibu Anda secara langsung. Tunjukkan ketulusan. Katakan saja dengan jujur. Jangan berusaha berbicara dengannya di tengah-tengah panasnya situasi. Pilihlah waktu yang tepat. Jangan terlalu lama menunda. Dengarkan perkataannya. Jangan mengungkit-ungkit masalah lain saat membicarakan kesalahan Anda. Jangan berdalih atas kesalahan Anda. Usahakan untuk memperbaiki situasinya. Mintalah maaf secara tertulis. Pahamilah bahwa maaf membutuhkan waktu. Sadarilah bahwa ibu Anda tidaklah sempurna.

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No matter what, don't try to apologize by text or email. Talking to someone in an emotionally charged situation is difficult, but owning up to what you did will help her to see you are sincere. Use a respectful tone, and say your apology in a clear voice. Mumbling implies that you aren't owning up to what you did. If you don't know how to begin, say something like the following statement: "I am truly sorry that I upset you. I know I shouldn't get into fights with George. I let my temper get the best of me, but I really want to do better. I hope you can forgive me." Sometimes, you'll want to lie but don't, but you'll only be caught further if you do it again.. You'll be in even worse trouble then, and you'll have a harder time getting your mother to forgive you. Let her cool down a little bit. Approach her later when she's had a chance to think. Most importantly do not argue, it only makes things worse. Don't try to apologize while she is distracted by something else, like cooking dinner. Catch her in a quiet moment, and ask if you can talk to her for a minute. Understand if she doesn't want to listen to you. She may not be ready to hear what you have to say. Wait awhile, and ask again. That is, you have to own up to what you did in a timely manner. If you wait too long, your mother will think that you don't feel ashamed for what you did. Truly listen, and try to take in why she thinks you did wrong. The only way you can apologize for what you did is to understand why she's mad. Therefore, put yourself in her shoes. She's trying to help you grow as a person, so try to see it her way. Don't bring up what your sibling did or what's happened in the past. You'll only remind her of other bad incidents and make her angrier. For instance, don't say, "But Tracy stayed out last week and didn't get punished! Why are you mad at me and not her?" Bringing up the past incident will only stir up more feelings. Instead, say something like, "I know you're angry, and I really shouldn't have stayed out late. I'm truly sorry."...


Lakukan pernapasan dalam. Hitung sampai 10 atau 20. Terapkan relaksasi otot progresif. Kembangkan pikiran positif Carilah sisi lucu dan positif dari setiap situasi.

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Deep breathing exercises, which is also called pranayama, can naturally help dissolve tension and help you relax. Do a few deep breathing exercises to help yourself relax and refocus yourself as well as alleviate other symptoms of an adrenaline rush.  Deep breathing can help your body distribute oxygen to your body, which can reduce heart rate and normalize your pulse. It will also help relax tense muscles that may be exacerbating the adrenaline rush.  Inhale and exhale completely and in a balanced manner through your nose. For example, you would inhale for a count of four, hold for two, counts, and then exhale completely to a count of four. You can vary the counts according to your abilities.  To get the most from deep breathing, sit upright, with your shoulders back, feet flat on the ground, and avoid slouching. Put you hands on your belly and practice breathing slowly making the stomach move against the hands. When you exhale, tighten your stomach muscles and breathe out through pursed lips.  Consciously feel the diaphragm move up and down as you breathe. When you are feeling stressed, anxious or having an adrenaline rush, remove yourself from the situation and count to ten. Counting can help your mind to focus on something other than situation.  When you focus on something other than the stressful situation, your body may stop producing adrenaline. If necessary, count to twenty and repeat the procedure as often as you need to. If you notice stress or anxiety triggering a rush of adrenaline, practice relaxing your whole body to bring yourself down. Lie on the ground or sit down and begin clenching and relaxing each muscle in your body. Start with your feet:  Tighten and contract each muscle in your body for five seconds starting at your feet. Then let the muscles slowly ease into deep relaxation. After 10 seconds, tighten your leg muscles for another five seconds and then let them relax.  Repeat this succession until to finish with your head.  Move on to the muscles in your legs. Do the same process for...


Lakukan persiapan mental. Mintalah teman untuk menemani. Bersikaplah terbuka dengan tenaga profesional (dokter/perawat) yang menangani Anda. Mintalah dokter untuk meresepkan krim EMLA sebelum Anda disuntik.

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Take a deep breath and think about how fast the time will go. To think positive thoughts, promise yourself a reward after the experience, like you might do for children. Go get that  burger from your favorite restaurant, even if you're on a diet. Remind yourself that the shot is going to help you in the long run. Whatever shot you're getting, it's for your own health. Think of the person you most trust to comfort you and not make you feel ashamed of your fear. Ask him or her to come to the doctor's office with you and help you stay calm. They can hold your hand, talk you through your anxiety, or just listen to your concerns while you wait.  Bringing a childhood comfort toy, like a teddy bear, can also make the experience a lot more bearable. Don't be embarrassed about it — do whatever you need to make sure you go through with this shot.  You might also listen to music on your phone or iPod to distract you while you wait. You can even do this while you're getting your shot! Tell him or her that you flat out don't like shots. Talking about your fear will both make you feel better and let the person giving you the shot know that they need to be more cautious with you.  Ask them to give you the shot in whichever way causes you the least stress. You might ask the provider to count to three before giving you the shot, so you’ll know it’s coming. Or, you might want to look away and have him give the shot without warning. Understanding how the shot will help might set your mind at ease. Ask the provider to tell you how it will make your life better. You can request a handout with information about the shot, as well. This prescription lidocaine cream numbs the skin, so you won't be able to feel the injection. When patients use EMLA cream, the feel less pain and anxiety while getting shots.  Adults: Apply 2.5g of the cream to a 7-10 inch (20-25 cm) area of skin on the upper arm/shoulder, where you'll get the shot. Cover it up with a bandage, and leave the cream on your skin for at least an hour.  Children: ask your...


Lakukan persiapan pada malam sebelumnya. Konsumsi segelas air lemon. Jauhkan diri dari media sosial. Jangan lupa sarapan. Berolahragalah sebelum bekerja.

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You should plan ahead if you want a productive day. Before going to bed for the night, make a to-do list. Actually, make one that's doable. If you list an onslaught of tasks, this is more likely to stress you out than make you productive. Stick to 3 to 5 big daily goals.  If your goals are bigger, stick to a lower number. For example, if you need to finish a report for work, that's going to take a lot of sub-steps. You can write a goal that just says, "Finish the Henderson report by end of day" and assume you'll have a lot of sub-steps involved there. If you don't have any big tasks ahead, reach for 4 or 5 smaller goals. You could write something like, "Return e-mail to Cindy, rewrite press release, proofread website copy, and return Carter's phone call." Remember, you may get more done. In fact, if you work hard and stay productive, there is a good chance you will exceed this list. The point of making your list is to get a sense of what absolutely must be done by the end of the day. Seeing your main goals written down can help you prioritize. Lemon can boost your energy in the morning, which can increase your productivity throughout the day. As soon as you wake up in the morning, have a glass of water with lemon juice squeezed in. Do not drink pure lemon juice, as this is hard on your teeth. It can help to place a pitcher of lemon water in the fridge before bed at night.  For best results, you should drink the lemon water on an empty stomach. Wait 15 to 30 minutes to eat after drinking the water. Facebook, Twitter, and other social media outlets can make you lose focus. Do not grab your phone first thing in the morning to check your Facebook. Instead, focus your energy elsewhere.  Think of a relaxing, positive way to start the day. Social media can often fuel feelings of inadequacy, making you grumpy at the beginning of the day. Instead, stretch, meditate, watch the birds outside, or listen to a song you like. Make a rule for yourself about when you can first look at social media. You can promise yourself,...


Lakukan persiapan sebelum menyusun rencana kontingensi. Buatlah rencana kontingensi dengan menjawab tiga pertanyaan penting. Cari tahu risiko apa saja yang kemungkinan besar akan dihadapi oleh organisasi yang Anda kelola. Pertimbangkan risiko sesuai prioritas.

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The key goal should be to make sure you can maintain the operation of your organization if the disaster were to occur.  It’s a good idea to have a formal policy spelling out the need for a contingency plan.  The plan should be simple overall. The language and directions in it should be understandable to future audiences. You never know who will have to implement it. Figure out the specific trigger that will require you to use your contingency plan. Determine how you will measure success so that you can return to normal operations. Identify all operations that are critical to your business continuing. Making sure your plan addresses each of these three questions will help you ensure you don't miss anything.  What could happen? What will we do in response? What can we do in advance to prepare? Determining potential risks is one of the most important aspects of a contingency plan. This won’t be a one-size-fits-all process. You need to determine the risks that are unique to the organization. There are many possible risks that businesses can face.  Natural disasters, such as floods, hurricanes and droughts may require a contingency plan. Other possible risks include a crisis, work site accident, personnel problems (like death of a leader or a strike), data loss, mismanagement, and product issues (like a recall). You should focus on areas including management, communications, financial resources, coordination, logistical and technical responses.  Technical disasters can include those components of your organization dealing with communication infrastructure. You will want to consider potential loss of data or customers. Rank the risks based on the probability they will occur. All risks are not created equal, and most contingency plans can’t deal in depth with every single potential risk. You need to figure out which are most likely and would affect the company most.  Focus in on the most critical events. You should list every single event that might affect operations, but then rank them 1 to 10. What would be the...


Lakukan persiapan untuk membuat makanan anjing. Siapkan dagingnya. Tuangkan minyak dan masaklah makanan. Tambahkan sayuran dan karbohidrat. Bagilah makanan menjadi porsi yang direkomendasikan dan berikan suplemen.

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Once you have a rough idea of the diet your veterinarian and nutritionist recommend, decide if you'd like to make a cooked or raw diet. This is a matter of personal preference, although dogs with certain medical conditions like an overactive immune system or inflammatory bowel disease (IBD) should probably avoid a raw allergy diet. Regardless of whether you choose to prepare a cooked or raw food, buy the best quality ingredients you can afford. Once you decide on a novel protein and carbohydrate, you need to stick with that meat and not give any other. Wash your hands before handling the food and chop the meat into small pieces suitable for the size of your dog. If cooking, place the meat in a large cooking pot. To make a large batch, choose 4 pounds (1.8 kg) of a protein like:  Venison Bison Duck Ostrich Turkey If cooking your dog's food, stir 4 fluid ounces (120 mL) of olive oil to the pot with the meat. Cook the mixture until the meat is almost completely cooked through. If feeding your dog a raw diet, make sure the vegetables and carbohydrates you choose are cut small enough and are soft enough for you dog to eat without requiring cooking. If you're cooking the food, add 5 pounds (2.3 kg) of vegetables and 1 pound (0.45 kg) of carbohydrates. The vegetables can be fresh or frozen, but try to include a mix of at least 2 vegetables. Cook the meat, vegetable, and carbohydrate mixture until completely cooked. Some good vegetables and carbohydrates include:  Vegetables:  Broccoli Carrots Green beans Celery Spinach Squash   Carbohydrates:  Sweet potato Lima beans Apples Peas Lentils Garbanzo beans If cooked, let the food cool before mixing in any recommended nutritional supplements. Mix it well and divide the food into individual servings before freezing them. If giving a supplement, you can also give the recommended amount to the top of your dog's food just before serving it. Your veterinarian may recommend a complete dog vitamin that includes all the vitamins and minerals your dog needs. Other supplements...


Lakukan persiapan yang matang. Dapatkan klarifikasi untuk hal-hal yang tidak dimengerti. Belajarlah dari pengalaman orang lain. Berbicaralah jika Anda memiliki pendapat. Persiapkan bukti yang bisa mendukung argumen Anda.

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If at all possible, do your studying ahead of time. Read any materials that have been distributed. Do any reading that was assigned. If you just have a general idea of the topic, spend some time researching the topic. In fact, it's a good idea to bring some notes with you, so you have something to refer back to in the discussion, particularly if you have evidence you want to discuss. Sometimes, people may not express themselves as well as they want, or you simply may not hear all of what they say. It's fine to ask for clarification, particularly if you want to provide a counterpoint. One of the benefits of group discussion is it gives you a chance to interact with people you might not normally have a conversation with. That means you have a chance to learn something new and expand your horizons. However, if you focus on sticking to what you believe, you may shut out any possibility of learning something new.  When someone presents an idea that takes you aback, think a moment before responding. Try to put yourself in the other person's shoes to see where they're coming from. If you don't understand something, ask a follow up question. The other person will likely appreciate that you are interested in what they have to say. A group discussion should involve everyone in the group, including yourself. When you have an opinion or a fact that's relevant to what's being said, jump in and voice what you have to say.  If you're a little shy, try getting the leader's attention so you have a chance to speak. You can also ask questions to encourage discussion. When you're discussing an issue, particularly in a classroom or work setting, you'll need to have evidence or research to back up what you say. Of course, that evidence could be your experience, but you do need to be able to explain why you are presenting a certain side.


Lakukan persiapan.  Siapkan diri dengan menarik napas. Tarik napas dan tahan posenya. Ulangi.

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The breathing is the same as in the previous exercise but here it will be performed in four breaths.  Change your position to lie face down on your mat. Have your feet and legs together and the tip of your nose lightly resting on the mat. Place your hands either side of your shoulders, so that your elbows rest comfortably on the mat. If you feel a lot of pressure on your lower back in this position, place a small towel just under your hip bones for support. As you exhale, draw your shoulders down on your back, keeping the neck in line and extend up off the floor. Think of lengthening forwards from your head, then exhale, to gently return back to the mat. Do the same thing four times, concentrating on maintaining your abdominals firm throughout. You will feel your upper back and shoulders working.


Lakukan persiapan.  Siapkan diri dengan menarik napas. Tarik napas pada saat kembali ke posisi empat titik. Ulangi. Perhatikan secara khusus lengan dan kaki yang sedang menyangga tubuh Anda.

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The breathing is the same as in the previous exercise, but here we will perform the movement in 2 breaths.  Stay in exactly the same position as in the cat stretch. If your wrists are beginning to tire, relax for a few minutes and gently circle them round. As you exhale, lift the right hand and left knee off the floor, fully extending both out in opposite directions. Then exhale, and do the same on the other side. Repeat this six times in total - three times each side. Do not allow them to collapse taking the body out of line.


Lakukan persiapan. Angkat kedua lengan. Keluarkan napas. Tarik dalam napas Anda di posisi ini. Ulangi gerakan yang sama lima kali.

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This Pilates exercise will stretch out the zones you have worked in the previous exercises and is also great for strengthening your lower back. The breathing is the same as before, again in four breaths.  Change position to sit down with your legs in front of you, hip distance apart. If you are uncomfortable like this, then sit on a small towel or slightly bend your knees. As you inhale, lift up your arms until they are parallel to the floor, palms in. Contract your abdominals and simultaneously curve your entire back away from your arms, relaxing your neck. Draw the breath into the back of your rib cage, then exhale and reverse the movement, drawing your shoulders down to finish. Be sure not to change the height of the arms.


Lakukan persiapan. Buatlah catatan. Analisis catatan Anda.

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Gather a pencil or pen and a pad of paper. Find a timer—an egg timer, stop watch, or your phone will work—a set it for 5 or 10 minutes Settle into a quiet, distraction-free environment. Set your phone to silent. Avoid using a computer or tablet—they provide you with too many distractions! Sit in a comfortable position and take a deep breath to center yourself. Start the timer and begin writing. Never approach stream of consciousness writing with an agenda but allow your thoughts to flow naturally from one to another. As the thoughts enter your head, record them on paper. Don’t avoid writing down the mundane thoughts or ignore the odd thoughts—these may have arisen from your subconscious mind. Don’t judge the thoughts or stop to analyze them. Just write. Continue recording your thoughts until the timer buzzes. When the session is complete, read over your thoughts. Reflect upon your words. Identify recurring thoughts or odd phrases. Try to find a link between two disparate ideas. Make note of any potential subconscious thoughts. As you continue to execute this exercise, read over your work from previous sessions. Trace your progress with stream of consciousness writing and assess if your unconscious mind has revealed itself.


Lakukan persiapan. Campurkan bahan-bahan kering. Siapkan cokelat. Tambahkan gula. Tambahkan telur yang sudah dikocok ke dalam campuran. Panggang di dalam oven selama sekitar 30 menit. Dinginkan di atas rak kawat selama satu atau dua jam. Nikmatilah!

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Set the oven rack to the middle position, and heat the oven to 350ºF (180°C). Grease the baking dish, making sure to get all the corners. In a small bowl, whisk together the flour, baking powder, and salt In a medium-sized saucepan or double boiler, slowly melt the chopped chocolate and butter until thoroughly combined. Stir occasionally. When done, remove from heat. Whisk the sugar a few tablespoons at a time into the chocolate mixture until combined. Then whisk in dry ingredients. Whisk well, and then add the vanilla. Whisk until the batter is thoroughly combined, then pour into the greased baking dish. Test for doneness by inserting a toothpick into the center. If it comes out with batter, it's not done yet. If it comes out dry, take it out. Ideally, you want to have some crumb attached to the toothpick so your brownies will be just right! The outsides will be crisp with the insides remaining sticky. Top with confectioner's sugar and toasted nuts if desired.


Lakukan persiapan. Ciumlah bibirnya Tarik ulur sedikit Sentuh dia Jangan pernah memaksa. Hargai keinginannya. Pandai-pandailah menilai.

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If you plan on trying to have sex, or even talking about having sex with your girl, then you should be prepared with some condoms in case the mood strikes her. This doesn't mean that you should flash the condoms or make her feel uncomfortable, but it does mean that you should have some backup just in case things do go in a favorable direction. If she wants to have sex and you have to run out to the drugstore for some condoms, this may make your first sexual experience fall flat. . If you want your girl to have sex with you, then you have to be a master kisser. Even if you've been kissing for a while, you should still know how to kiss her in a variety of ways and make your kisses feel fresh. Don't overwhelm her and grope her the second you lock lips. Instead, take it slow, grazing your lips as you touch her hair or stroke her face.  Take breaks from kissing so she has time to come up for air and want you even more. You are not very likely to have sex with your girlfriend if all you've done is kiss. It takes a bit longer for things to reach a natural progression. If you really want to make your girlfriend want you, then you shouldn't act like a sexual beast, moving rapidly from kissing to touching, to ripping off your clothes and practically levitating into the bedroom. Instead, you should kiss your girlfriend for a few seconds, then hold back, stroke her, and talk to her. Repeat this move a few times and wait for her to go wild.  Why does playing hard to get work? Because this will make your girlfriend feel like you like her, but that you're in control of your desires and aren't desperate to get your hands all over her -- even if you are. This move will make her want to be the one who asks for more. If you want to turn on your girlfriend, you can start thinking about doing more than just kissing. Begin by lightly caressing her arms, the back of her head and hair, and then, as things progress, stroke her breasts under her shirt or wait for her to touch you. If your clothes are off or partly off, you can kiss...


Lakukan persiapan. Tanyakan bagaimana mereka pertama masuk ke industri ini. Tanyakan tentang penghargaan atau posisi kehormatan yang diterima oleh perusahaan mereka baru-baru ini. Gunakan permen/bola coklat warna-warni. Pelajari kembali budaya populer dan olahraga di sekitar Anda. Traktir karyawan Anda, mitra, dan orang lain yang sering Anda temui.

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Always, always, always do your research before going into any business meeting, whether it's with one person or three hundred. Read up on the company and as many of the key players that you'll be meeting as you can. Did your new partner previously work in a different industry? Did the company you're visiting just announce an upcoming reorganization? Look for things like this because you can comment on the information in order to start up a conversation. A good way to start a conversation with any individual you encounter through work is to ask them about how they got to the position they're in. Most people take a pretty wild route to get to where they are, so the conversation might even be really interesting! This is the sort of thing you can find out about if you do your research beforehand. Just be sure that the award is fairly recent, so that they'll have more to talk about if they have not been with the company for too long. For ice breaking with larger groups, pass a bowl of Skittle or other colorful small candy around the room. Then, for each piece of candy that someone took, they need to answer a question about themselves. Color code the questions to the color of the candy. For example, a blue earns the question, "Where did you grow up?". A green can signal the question, "What is your favorite guilty pleasure tv show?" If you're not a pop culture or sports person, this can feel like a burden, but the fact is that pop culture is (by definition) pretty much the lowest common denominator. Do some quick reading of the Entertainment and sports sections of the paper/internet each day and you'll be prepared to have a conversation with far more people. Workplace ice breakers tend to revolve around games. Most of the time, there will be a few people who enjoy the games but most will just feel like you're treating them like they are in high school again (because similar games are so common in schools). You don't want to demean your employees or people that you're working with by making them feel this way. Try to...


Lakukan perubahan besar dalam keseharian Anda. Berolahragalah Berkumpullah dengan teman-teman. Nikmati kegemaran Anda atau carilah hobi baru. Mulailah berkencan lagi. Bersabarlah.

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When trying to stop loving someone, reinvent yourself.  View the old you as the person who was in love and create a new version of yourself who doesn’t have these same feelings. Update your wardrobe, home, and set new goals for yourself.  Consider the following changes:  Throwing out any clothing you haven’t worn in years and replacing it with new, stylish outfits. Moving or rearranging or updating your furniture. Updating your resume and applying for a higher ranking position. Not only is exercise good for the body, but it’s good for your mental health, too.  Exercise releases endorphins which are natural mood boosters. Though letting go of love for someone is a sad process, hitting the gym will make you feel better. Do workout classes or run around your neighborhood with a friend. Letting go of love for one person doesn’t mean that you can’t still show love to your family and friends.  Spend some time connecting with them weekly to hang out, see a movie or get a drink. Getting out and about again will help you feel better and move on quicker. During this process, keep yourself busy with fun activities.  Try something you’ve always wanted to do or rededicate yourself to an old hobby. Use all the free time that you’ll have from letting go of this person to invest in your own fun. You can do things like dance, read, ride horses, cook, or paint. Once you’ve fallen out of love and no longer think of the person every day, get back out there. Ask your friends to introduce you to other singles they know or consider an online dating service. And remember, no matter how tough this is, you got it! Though new relationships are exciting, avoid rebounds.  Don’t start going out on dates until you have moved on completely.  Some signs that you’ve moved on are crying less often, not thinking of them when you wake up or go to bed, and not getting emotional when you hear your old songs. Getting over someone you once loved takes time and a good amount of emotional effort. You should limit the time you spend thinking about the...


Lakukan perubahan kepada makanan kucing Anda. Perhatikan jika kucing Anda memiliki alergi makanan. Perkenalkan makanan baru dengan perlahan. Tambahkan Metamucil. Tambahkan probiotik ke dalam makanan kucing Anda. Berikan banyak cairan kepada kucing Anda.

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If the diarrhea happened within a day or so of changing cat foods or introducing a new food, it could be the new diet. Go back to the old food that was not causing problems and the stool may go back to normal. When the stool is firmed up, try changing the diet very gradually, a little new food at a time. If you suspect your cat is allergic to her food, try changing her diet. Food sensitivities (allergies) do occur in cats and may cause diarrhea. So, when changing the diet, make sure the new food has very different ingredients than the old food, otherwise, there may not be much difference to the cat at all. Your veterinarian can also discuss with you trying a high fiber diet for your cat. This may include the use of a prescription diet available only through veterinary channels, and not found on the pet store shelves. Royal Canin, Hill’s Prescription Diets and Purina pet food companies have a veterinary-only subset of diets created for special medical conditions. For some pets, you might slowly introduce a new food. A good ratio might be 90 percent current food and 10 percent new food. Gradually increase the amount until you reach all new food in about 10 days. Let your kitty tell you how fast you can switch to the new diet. Other cats may prefer adding 10% new food and remaining at that ratio for 3-5 days before adding in 10% more. There is no hard and fast rule and it is not a race. Adding half a teaspoon of unflavored Metamucil into your cat's food once or twice a day for 5-7 days  may help firm things up. Canned plain pumpkin may do the same thing. Both Metamucil and canned pumpkin are high in fiber. Probiotics add good intestinal “bugs” back into the gastrointestinal system to help rebalance a system that is out of sorts with the diarrhea. An easy and tasty option is FortiFlora for cats, an over the counter (OTC) Purina product. Water loss can be significant with ongoing diarrhea and your pet can get dehydrated. To detect dehydration, gently pinch the normally loose skin at the back of the neck. When a...


Lakukan perubahan penampilan secara total. Tambahkan sentuhan warna. Lakukan sesuatu yang dramatis dalam hal tata rambut. Sederhanakan penampilan Anda. Pertimbangkan untuk mengenakan tato atau tindik.

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Cutting your hair, updating your makeup, trying out a new wardrobe are all ways that you can reinvent yourself. If you're making a change in your life, try changing your appearance to fit the new you.  Most of us need a new look every five years or so. The clothes that you wore in high school might be outdated in college. If you're a young professional, it's time to trade in your college duds for more professional outfits. Look around at pictures of people who are living the life you'd like to be living to get some ideas of changes you can make in your own look. Even though hair, makeup and clothing might seem to be a superficial approach to changing who you are, these things reflect your idea of yourself. The way you appear to be affects the way you are treated by the world, and the way you think of yourself. Many people find themselves stuck in a rut of wearing the same colors again and again. If you've been wearing an all-black wardrobe since you were a teen, it's time to add some color. Adding new colors to your outfits creates a whole new look.  Get rid of any clothes you no longer want to wear. Going through your closet and donating the old clothes to charity will make space for your new self. Don't forget about accessories. Adding new belts, scarves, and jewelry to old outfits can update them and make them new for you. Nothing makes a statement about your new change more than changing your hair. Whether you dye it, cut it, add extensions, or shave it off, making a dramatic change in your hairstyle will have an impact on your appearance.  The right hairstyle can make you appear thinner, younger, and healthier. Try getting a hairstyle you've never considered before, and find out how it affects who you are. If you're changing who you are, you'll want to develop a new basic wardrobe. If you have a clear idea of who you want to be, make sure that everything in your wardrobe backs up this basic look.  Have at least 10 pieces of clothing that fit your new style, and make sure they all go together. These 10...


Lakukan perubahan secara lambat. Tetapkan tujuan yang bisa dicapai. Lakukan olahraga dengan teratur. Tidurlah dalam jumlah yang cukup.

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Trying to change everything at once is going to completely overwhelm your system and make it difficult to stick to the changes you're trying to make.  Losing weight naturally and keeping that weight off means making total lifestyle changes.  Start off with smaller changes. Add a 15 minute exercise routine to your day, or switch from using butter to olive oil when you're cooking. Start shifting how you think about food, so that you stop using it as a comfort routine (like you eat when you're sad, or bored, or upset, etc.). Start thinking about food as something you're putting in your body to fuel you, which means you want the best fuel possible and that means the healthier eating options. . Once you have made the decision to lose weight, set some realistic and achievable goals that you can follow.  Goal setting will help you to take action, and by taking that action you will start to see some weight loss results. Typically with more natural weight loss, you can expect to lose about 1-2 pounds per week. . Getting into a regular exercise routine can help support your weight loss and improve your overall health.  It's recommended to do about 150 minutes of cardio each week and include 2 days of strength training.  Also increase your baseline or daily activities. Even doing things where you walk to the grocery store, or you take 15 minute breaks at work and go for a walk, can help with your weight-loss and your health.  Exercise boosts your mood because it releases endorphins, which help make you happier, healthier, and more confident about yourself, which may help regulate your eating.  Find exercise that you enjoy, that way you'll be excited for it rather than dreading it. Practice yoga, take dance lessons, go for a run in the prettiest neighborhood in your town or city. Don't think of it as a punishment, try to think of how you are benefiting your body and your health! Get an exercise buddy. It is much more fun and easier to stay on track with someone else to help you monitor yourself and to talk to. Not...


Lakukan perubahan sederhana untuk melihat apakah gejala bisa hilang dengan cepat. Ketahui kapan Anda harus menemui dokter. Perhatikan gejala-gejala parah. Dapatkan diagnosis dari dokter. Bicarakan tentang sinar X barium kepada dokter. Tanyakan tentang endoskopi. Diskusikan tentang penghambat pompa proton atau proton pump inhibitor (PPI) dengan dokter. Cobalah H2 blocker. Jalani prosedur endoskopi periodik jika Anda mengalami esofagitis. Jangan biarkan esofagitis tidak dirawat.

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In many cases, esophagitis will clear spontaneously within three to five days. This is especially true when the trigger was taking medication without enough water and you start drinking lots of water with medication. If you resolve your GERD, then the esophagitis will also begin to heal spontaneously. Stop eating the foods that cause an allergic reaction (eosinophilic esophagitis), and the inflammation and irritation will resolve. Some people experience symptoms that necessitate a visit to the doctor in order to prevent further physical damage. Make an appointment with your doctor if you notice:  Symptoms that last more than a few days. Symptoms that don’t improve or go away with over-the-counter antacids, changes to the way you take medications, or when you stop eating the foods causing the allergic reaction. Symptoms that are severe enough that you have difficulty eating. Any symptoms of esophagitis accompanied by signs of infection, such as muscle aches, headache and fever. Any symptoms of esophagitis that is accompanied by shortness of breath or chest pain that happens shortly after eating. Emergency care is needed if your symptoms also include:  You suspect that you have food lodged in the esophagus. You have a history of heart disease or experience chest pain. You experience chest pain that lasts more than a couple minutes. You vomit blood, which can indicate bleeding from the esophagus. You have black tarry stools, which indicate bleeding in the digestive tract. Blood turns black with a tar appearance after exposure to digestive enzymes. If the esophagus is bleeding, it can either turn the stool black in color or you may vomit blood. Your doctor will make a diagnosis based on a thorough history and physical examination as well as one or more tests.  Keep in mind that your doctor will recommend treatment based on the cause of esophagitis. A barium x-ray, usually called a Barium swallow, is an imaging study which uses a barium solution that lines the esophagus and stomach, making the organs more visible....


Lakukan petualangan! Buatlah pulau dan kapal bajak laut. Buatlah ruang angkasa dan pesawat ruang angkasa. Buatlah gunung berapi. Buatlah beberapa pohon besar yang dilengkapi dengan bangunan.

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Bilbo Baggins went on an adventure and now it's your turn. Build a complex world with all the standard fantasy environments, like a haunted forest or a dangerous mountain. When you're done, you can go on your own epic quest and write about your adventures. Build yourself a water environment with a big island, a pirate port complete with pub, and a pirate ship out on the high seas! You can even put interesting things on your island, like a Temple of Doom. Use obsidian blocks in creative mode to create a huge black space, then use plans or codes to generate huge spheres to make the planets. You can then make a spaceship floating between the planets to live in. Fill a glass sphere with lava to make the sun! Make a huge volcano filled with lava. Bonus points if you build yourself an evil lair under the volcano. Glass can be used to hold back the lava and you can use it for lighting inside your lair. Build Avatar style trees in the biggest scale you can, and then fill the roots, trunk, and branches with homes and pathways. Then invite your friends over to have an Ewok style party!


Lakukan pijat jaringan dalam. Pergilah ke ahli terapi fisik. Pergilah ke osteopath atau chiropractor. Cobalah menjalani perawatan akupunktur. Berkonsultasilah dengan dokter mengenai opsi pengobatan yang lebih invasif.

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If your shoulder ache is lingering longer than you'd anticipated, then consider a deep tissue massage from a qualified massage therapist. Deep tissue massage targets chronic muscle tightness and tension, which limits movement, reduces flexibility, hampers blood circulation and promotes inflammation. Massage is most helpful for mild-to-moderate muscle strains, but it's not recommended for more serious joint injuries.  Start with a 30 minute session focusing on your afflicted shoulder, but also including your lower neck and mid-back between your shoulder blades. Allow the massage therapist to go as deep as you can take it without wincing — there are many muscle layers in your shoulder that the therapist needs to access. If your achy shoulder is caused by overexertion or overuse, then consider making your shoulders stronger and more able to take the abuse with strength-building exercises. A physical therapist can show you specific and tailored strengthening exercises for your shoulders (utilizing machines, free weights, rubber bands and/or exercise balls) that will allow them to handle your work environment or better perform while exercising or playing sports. Furthermore, physical therapists are also trained to treat your achy muscles with therapeutic ultrasound or electronic muscle stimulation, if need be.  Physical therapy is typically needed 2-3x per week for 4-6 weeks to positively impact shoulder problems. If your achy shoulder is caused by a joint sprain, then your physical therapist can help relieve the pain by taping the area with medical-grade tape. Good strengthening activities for your shoulder include rowing, swimming, bowling and archery. If your achy pain is in someway joint related, a shoulder joint or spinal joint, then see an osteopath or chiropractor for a physical examination. Osteopaths and chiropractors are basically joint specialists who focus on establishing normal range of motion and function within the spine and peripheral joints, such as those that make up the shoulder. Shoulder pain...


Lakukan pijat kaki. Cobalah akupunktur. Pertimbangkan pijat refleksi.

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Get a massage therapist to give you a foot and calf massage. Massage reduces muscle tension and inflammation, helps break down scar tissue and promotes better blood flow. Have the therapist start rubbing from the toes and work towards the calf so the venous blood and lymph are helped back up towards the heart.  The therapist may also perform trigger point therapy on the soles of your feet, which is sustained pressure to the most sore spots within your arches. Ask the therapist to use peppermint oil or cream on your feet because it will make them tingle and feel invigorating. Always drink lots of water immediately following a massage in order to flush out inflammatory by-products, lactic acid, and toxins from your body. Failure to do so might cause a headache or mild nausea. Acupuncture involves sticking very thin needles into specific energy points within the skin in efforts to reduce pain and inflammation. Acupuncture for foot pain can be effective, especially if it's done when the symptoms first occur. Based on the principles of traditional Chinese medicine, acupuncture works by releasing a variety of substances including endorphins and serotonin, which act to reduce pain.  It's also claimed that acupuncture stimulates the flow of energy, referred to as chi. Acupuncture is practiced by a variety of health professionals including some physicians, chiropractors, naturopaths, physical therapists, and massage therapists. Some people confuse reflexology with massage, but although both use touch and pressures points, the approaches are very different. Reflexology is the application of appropriate pressure to specific points and areas on the feet in efforts to stimulate specific organs and improve health in general.  Massage therapists work "from the outside in" — manipulating specific muscle groups or fascia to release tension; reflexology practitioners work "from the inside out" — stimulating the nervous system to release tension in the feet and elsewhere. Reflexology is similar to acupuncture and acupressure in...


Lakukan pijatan secara perlahan-lahan. Selalu pertahankan kontak antara tangan Anda dengan kulit pasangan/klien. Berkomunikasilah. Perhatikan simpul-simpul otot. Hindari area tulang belakang dan tulang-tulang lainnya, Jangan pernah memberikan tekanan pada tulang belakang atau tulang-tulang lainnya.

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Never try to rush through the massage - it should be a luxurious, relaxing experience for your partner/client. Dedicate time to each individual body part, giving it your full care and attention, and keep your strokes long, smooth and slow. Your hands should be in contact with your client/partner's skin for the full duration of the massage - this keeps the momentum flowing and never breaks the atmosphere of relaxation. Even if you have to grab a towel, a drink of water or more massage oil during the massage, try to keep one hand on the skin at all times. Communication is key throughout a massage. What feels good to you mightn't feel good to the other person, so it's important to ask them how they're feeling and to really take on board their responses. Ask them how the pressure feels, where they would like you to work on and what they enjoy the most. However, try to speak in a low, soothing voice to maintain the calm atmosphere. If the person you're working on has a lot of knots in their back, it's a good idea to work on them to try to release them.  However, make sure to ask your partner or client first, as some people find this too painful and would rather not ruin their relaxing massage. The knots may feel like large, circular areas of tightness, or tiny bumps which almost feel like peas beneath the skin. Try to get directly on top of the knot, otherwise it can slip out from beneath your fingers. Apply increasing pressure to the knot, then rotate your thumb or finger to try to undo it. You may need to rotate in opposite directions in order to work it out fully.  Try not to get too involved in any deep tissue work though - this is best left to qualified massage therapists. Stick to what feels good for you partner/client. Never apply pressure to the spine or any other bones. This will feel unpleasant and uncomfortable for your partner/client and has the potential to cause more harm than good. Besides, it is the muscles you really need to work on, as this is where the most tension collects. Stick to the muscles...


Lakukan pose berdiri dengan tangan menggunakan teknik yang benar. Tekanlah jari-jari tangan Anda di lantai untuk mendapatkan cengkeraman yang kuat di lantai. Jangan biarkan punggung Anda melengkung. Luruskan jari-jari kaki Anda. Kencangkan pantat Anda. Kencangkan kedua kaki Anda sambil merapatkannya. Ingatlah untuk terus bernapas. Jagalah agar kedua lengan Anda tetap terkunci di samping telinga.

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The first thing to do if you want to be able to hold your handstand is to use proper technique when you get into the handstand position. If you don’t start off with a strong foundation, it will be difficult to hold your handstand for very long.  Here’s what you’ll have to do:  Stand up straight with your arms up over your head, as if they are glued to your ears. Stand with your feet shoulder width apart. Step forward with your dominant leg. Think of this as being halfway in the lunge position. Tip your body forward while keeping your back straight. Your non-dominant leg should go up first. Plant your hands down on the ground, shoulder width apart. Lift your dominant leg all the way up to meet your non-dominant leg. Straighten your legs and keep your back and body straight. You may think that all of the power lies in your wrists, when in fact, what’s most important is that you press into your palms and the pads of your fingers to gain your strength, almost as if you’re pushing the floor away while gripping it at the same time. If you put all the pressure in your wrists, then you’re likely to injure yourself while also making it much more difficult for yourself to stay balanced. If you put too much pressure in your wrists, then you will lose your balance and fall back on your feet. Another thing you want to avoid is arching your back. Not only can this cause injury, but it can lead you to fall forward, because arching your back will make your legs move over your head. Instead, focus on keeping the part of your body from your shoulders to your waist straight. You may not think you’re arching your back when you really are, so you can ask a friend or a spotter to check for you. Keeping your toes pointed will keep your body balanced and will keep your feet fully in line with your back and body. If your feet are flexed, it’ll be harder to control them, and they’ll be more likely to fall over your head a bit. Instead, focus on keeping nice, pointed toes from the moment you get up into the handstand until the second...


Lakukan pose bridge. Tambahkan squat. Cobalah lunge. Cobalah side leg raise.

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There are a variety of strength training exercises that can help build mass and define both your butt and hips.  The bridge exercise or butt lift is a great exercise to include that will recruit both your butt and hip muscles.  Lay down on your back to start this exercise.  Keep arms flat on the floor beside you and bend your knees into a 90 degree angle.  Your feet should be flat on the floor. With your knees bent, press your pelvis up in the air pushing upwards with your glutes.  Stop when your back is in a straight line. Hold this position for as long as you can.  Slowly lower your butt back down to the ground and repeat this exercise a few more times. Squats are a classic exercise that can help tone your entire lower body.  However, squats specifically recruit your glutes and hip muscles.  Plus, with a few variations, you can really hone in on your hips.  Stand with your feet shoulder width apart and toes facing out at a 45 degree angle from your body. Squat deeply with your knees, keeping your back straight.  Dip down until your thighs are almost parallel to the floor.  Your butt should be pushed back out behind you. Hold your squat here for a few seconds and then push yourself back up to the standing position.  Try to push using your glute muscles. To make squats more challenging, hold two dumbbells (one in each hand) or hold a barbell over your shoulders. To target your hips even more, add a side leg raise.  When you come back up to your standing position, extend one leg straight out to the side.  Alternate sides with each squat. Like squats, lunges are a classic move that target your butt and hips.  The need to help you balance and be stable really requires strength from your hips.  Stand up straight with your feet about hip width apart. While holding weights, step forward with your right leg about 3-4 feet. Dip down so that your right knee bends forward and your left leg knee drops to the floor.  Lower down until your right thigh is parallel to the floor. Push back up to the starting position.  Make...


Lakukan pose papan dengan menggunakan bola kebugaran. Lakukan Russian Twist sambil duduk. Selesaikan lemparan samping. Cobalah membanting bola kebugaran. Berjongkoklah (squat) dan raih bola kebugaran. Lakukan pose papan dengan bola kebugaran. Coba crunch terbalik dengan bola kebugaran. Lakukan crunch muda dengan bola kebugaran. Cobalah latihan jembatan pada bola. Angkat bola kebugaran dengan menggunakan otot perut. Angkat bola dengan kedua betis.

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While on your knees, place your hands on a medicine ball on the ground in front of you. Push yourself up on the medicine ball with your hands, and place your feet slightly apart while balancing on your toes. Hold the position, keeping your neck, head, and back aligned, for 10 seconds. Try to build yourself up until you’re able maintain this position for 30 seconds. Sit on the ground with your legs and feet in front of you, then lift your feet off the ground until you’re holding them slightly suspended in the air.  Choose a medicine ball that’s an appropriate weight and hold it in your hands. Keep your feet elevated, rotate your shoulders to the right, and touch the medicine ball to the ground on your right side.  Repeat the movement to your left side. Move the medicine bal from side to side for 20-30 repetitions.  Repeat 5 times on each side, then relax. Stand near a strong wall with your feel hip-width apart.  Put your left foot about 1 foot (0.30 m) in front of your right foot.  Hold the medicine ball in both hands with your arms slightly bent, and swing the ball over your right hip towards the wall.  Catch the ball when it bounces back, and repeat the movement at least 4 more times.  Then, perform the exercise on the other side. Stand up straight with your feet beside each other and your knees slightly bent.  Hold the medicine ball in both hands, bring it back above and behind your head and then throw it towards the floor as hard as you can. Catch the ball when it bounces back and repeat the movement at least 4 more times. Imagine you're holding a watermelon or pumpkin and are trying to smash it. Hold the exercise ball in your hands directly in front of you. Keep your back straight, bend your knees until your thighs are parallel with the ground, and reach your arms out straight in front of you. Hold the position with the ball in front of you for 3 deep breaths, then stand up. Place the exercise ball on the ground, then lie down on top of it with your feet and hands touching the ground.  The exercise ball...


Lakukan pose unta dalam yoga. Lakukan pose berjongkok dalam yoga. Lakukan pose kupu-kupu dalam yoga sambil berbaring. Lakukan pose duduk sempurna dalam yoga. Lakukan latihan pose kodok sambil tengkurap.

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. In addition to stretching the hip flexors, the camel pose will open up the chest and increase the flexibility of the spine. The exercise tightens the waist and strengthens the arms and shoulders as well. Yogis believe that this posture opens up your respiratory system so that you can take in more oxygen with each breath. They also believe that the exercise helps to open the heart chakra to allow you to feel more connected to the world and to bestow forgiveness where needed in your life. . The garland pose opens up the hips and improves balance. This pose will also increase flexibility in your thighs and ankles while toning your core. If the squatting maneuver is too difficult, then you can sit on a chair and lean your torso forward between your thighs. Make sure that your feet are on the ground and that your thighs form a 90-degree angle with your calves if you are using the chair for support. o the reclined bound angle pose in yoga. This simple pose stretches the groin and inner thighs while opening up the chest. Make sure that your spine does not arch as you perform this pose. If you need support, you can place a pillow under your ankles to ease the stretch in your lower body or a pillow under your head so that you can avoid neck compression. This pose may also bring relief from fatigue, insomnia and mild depression. o the perfect pose in yoga. The perfect pose opens your hips while stretching your ankles and your back. This pose is often used for meditation, and you can hold it for as long as needed to center yourself. Yogis believe that this posture releases nervous energy and helps people who suffer from disorders like asthma. Ancient yogis believed that the pose would help people to obtain supernatural powers. . The downward facing frog pose will open the hips as you lower your body toward the floor. To make this pose easier, place a small pillow or towel under your knees or ankles. If you feel a strain in your ankles, then squeeze them together rather than turning your feet out to the sides.


Lakukan posisi jembatan (bridge). Berjalan dengan kedua tangan di dekat kaki. Pindahkan berat badan ke depan. Tendang dengan kaki dominan Anda. Lakukan penyesuaian jika Anda menemui masalah.

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You can do this from standing or from the ground.  Lay on the ground with your knees bent at a 90 degree angle. Your feet should be planted firmly on the mat. Place your hands by your feet at your ears with your fingers pointing at your feet. Your elbows should point up towards the ceiling. Push your back off of the mat with your feet and hands planted firmly on the mat. You are in a complete bridge backbend when your arms and legs are straight. You might not be able to get into a bridge backbend completely at first, but this will improve with practice. A common problem for people who can't seem to master a bridge backbend is the position of the feet. Often times they are too far forward for proper leverage. Make sure your feet are directly underneath your knees as you push your back off of the mat. Also check the position of your hands to make sure they aren't too far away from your head. You can also lower yourself into the same position from a standing backbend. Doing this from a standing backbend will give you more momentum for your kick-over. This will help you to get enough leverage for the kick-over.  Make sure your back is bent and not sagging down towards the floor. Don't overextend your back in this position to avoid injury. Don't stiffen your neck to avoid strain. You will need to have your weight shifted forward to have the momentum to do the kick-over.  Make sure your body is in the correct bridge backbend position before you kickover. Correct your posture and hand position if needed. Have your spotter check to make sure there aren't any people or objects in your way before you proceed. Remember to push forward.  This can be the most challenging part of the backbend because you have to have enough flexibility and momentum to get your leg over your body as it is in a back bend. A common problem as that the weight is not shifted forward enough to provide momentum for the kick-over. If you can't complete the move, then try to shift your weight forwards more and push off the ground firmly. A common...