Lakukan meditasi untuk mendapatkan ketenangan dan fokus. Lakukan olahraga. Konsumsi sarapan yang baik. Luangkan waktu dengan orang-orang tercinta. Tunjukkan rasa syukur Anda.

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Many successful people engage in some type of spiritual practice in the morning, either meditation or prayer. Take some time for this type of devotion – it can help you to clear your mind for the busy day to come and be able to focus calmly on what is most important. There are many ways to meditate. Some people simply breathe deeply and focus on their breath going in and out. Others use guided meditation recordings or videos, which are widely available for purchase or online. In a guided meditation, there is usually relaxing music and a voice that talks you through breathing and mind-clearing or focusing thoughts. Morning exercise is a great way to fill your mind and body with energy for a great day ahead. People who exercise in the morning are most likely to keep up their exercise routine than people who exercise at other times of day. And morning exercise is a great way to prevent stress and anxiety, and to lower your blood pressure.  Take some time to stretch your body. Stretching can lower blood pressure, decrease inflammation in your body, and even promote weight loss. Try a morning yoga routine or some simple stretching exercises.  Lay out your workout clothes the night before. Or, if you exercise in comfy casual clothes, you can even try wearing them as your pajamas. Jump straight out of bed and onto the treadmill using this strategy.  Sign up for a fitness class with a friend to keep yourself accountable. If you register and pay for a fitness class in advance, and have a friend expecting you to show up, you may be more likely to stick with the morning exercise that will help you make a great start. There’s plenty of advice out there about the best things to eat for breakfast. Some swear by green smoothies (fruit and kale or spinach are common ingredients). Others believe in a high-protein breakfast. Find out what’s best for you and remember that your body and mind need food in the morning to fuel a productive day. A healthy breakfast includes whole grains, lean protein, low-fat dairy products, and...


Lakukan meditasi. Buatlah ringkasan bacaan dan cerita dari video yang menarik. Gunakan trik untuk menenangkan pikiran. Berhitunglah mundur dimulai dari 100. Percepatlah irama detak jantung.

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Meditation will clear your mind of the distractions that might keep you from focusing on your studies. Before you sit down to study, set aside fifteen minutes to meditate; this will help you get in the right state of mind for working toward your goals without distractions.  Find a quiet environment. Sit cross-legged on the ground in a comfortable position, supporting your back against a wall if you need to. Close your eyes and focus on the darkness. Think about nothing but the darkness that you see. Don't let yourself think about anything else. When fifteen minutes have passed, get to work! Even if you don't like to read for homework, you probably read every day. You read interesting articles online and watch interesting videos online and on TV. Summary is one of the most useful skills you can have, and it's the foundational building block of everything you do in school. By practicing this skill on stories and information you find personally interesting, you are honing an important academic skill while thinking about something you enjoy. Whether you're in class or sitting at your desk at home, you might find yourself nodding off or getting lost in a daydream because you're bored. A good way to bring your mind back into focus is to practice mindfulness tricks.  Create a simple but distinct action that sends a clear message to yourself It should be something you don't do regularly — wiggling your toes, for example. Every time you feel your mind drifting away, wiggle your toes to snap yourself back into focus. If you feel like your mind is scattered and you can't focus on your goal, give yourself a task that you know you can accomplish that will take up a couple of minutes and that is just difficult enough to require concentration, but not difficult enough to frustrate you. Counting backward from 100 will help calm you down and focus your mind. Studies have shown that exercising for as little as ten minutes before tackling a task can improve performance by increasing the flow of blood to the brain. The effects...


Lakukan meditasi. Perbaiki hubungan Anda dengan pasangan. Dengarkan dengan sepenuh hati. Pantau kesehatan Anda.

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Meditating can be very beneficial for your brain. Practicing meditation can help you more effortlessly be mindful, as it will become your brain's default setting. Learn about meditation, and find a training method that is right for you.  Meditation is most effective when you formally train your mind how to practice it. Try finding a book or audio book that will guide you through a series of meditations. You can also take guided meditation courses offered by professionals. To get started, find a calm, quiet space to meditate. Close your eyes, and sit comfortably. Choose a mantra to focus on (a mantra is a word or sound you repeat, either out loud or inwardly). Popular choices are "ohm" and "love". Your romantic relationship affects all aspects of your life. Research shows that couples who are more mindful are happier and more physically healthy. Ask your partner to join you in trying to become more mindful. Try meditating with your partner. The simple act of engaging in mindfulness at the same time and the same place can help you bond. Another way to increase your mindfulness is to practice your communication skills with your partner. Focus on really hearing one another. Truly hearing what someone else is saying is one of the best ways to be mindful. Often when you are conversing with someone else, your inner-voice is active while they are talking. Sometimes you are judging their words, or maybe half thinking about something else. Mindfulness is truly paying attention when someone else is talking. If possible, have important conversations face to face. Make eye contact. This will help you bond with the person you are listening to, and help you absorb what they are saying. Being aware of your physical health is an important part of being more mindful. Pay attention to your body, and be aware of energy levels, hunger pangs, and aches and pains. Tuning in to signals from your body will help with your overall well-being. Practice mindful eating by consciously being aware of the foods you choose to eat. You should...


Lakukan metode R.I.C.E. Istirahatkan bagian tubuh yang mengalami hematoma. Kompreslah area tersebut dengan es selama 20 menit, beberapa kali dalam sehari, selama 48 jam pertama. Lakukan kompresi pada area hematoma untuk mengurangi pembengkakan. Tinggikan posisi area yang mengalami hematoma. Konsumsilah obat pereda nyeri atau antiinflamasi yang dijual bebas (tanpa resep dokter). Tunggulah hingga beberapa bulan agar area yang mengalami hematoma pulih sepenuhnya.

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R.I.C.E. stands for Rest, Ice, Compression, and Elevation. These steps can be used at home to treat hematoma on your arms and legs and should be practiced on a daily basis for the best results. Try to apply R.I.C.E. as soon as you develop the hematoma for optimal recovery and healing. Make sure you rest the affected area during the first 24–72 hours of developing the hematoma. This will prevent any further bleeding and allow the area to heal. Some physicians recommend that you rest a lower limb that has hematoma, such as your leg, for at least 48 hours. The duration of the rest period is dependent on the extent of the hematoma. Apply an ice pack wrapped in a towel, or perform an ice massage on the affected limb. This will decrease the pain and swelling of the hematoma.  To apply an ice massage, freeze a plastic foam cup of water. Hold the cup and place a cloth or paper towel over the affected limb, then apply ice. Never apply ice or an ice pack directly to skin, as this increases risk for a thermal burn or frostbite. After the first 48 hours, you can use a heated compress, such as a heating pad or a very warm washcloth, two to three times a day, to help your body reabsorb the blood from the hematoma. Use a compression wrap or a compressive elastic bandage over the hematoma until it appears less swollen. You can find compression wraps and compressive elastic bandages at your local drugstore or pharmacy.  You should maintain compression on the area for at least two to seven days. Make sure the compression bandage is on properly and it is snug, but not cutting off blood circulation to the limb. A wrap that cuts off circulation will trigger throbbing in the area or skin color changes such as becoming deeper purple or blanching entirely. This will help to reduce the pain and swelling. Raise the affected limb above the level of your heart on a chair or a stack of pillows. This medication will help with the pain and swelling you may experience as the hematoma heals.  Ibuprofen (Advil, Motrin) is a very effective...


Lakukan metode ini di musim semi. Gunakan selang air untuk menyiram halaman Anda. Taburkan gula di halaman Anda dalam gerakan lurus. Setelah proses penaburan gula selesai, siram halaman Anda sekali lagi. Ulangi proses ini paling sedikit dua kali selama musim semi.

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It proves most effective at the start of the growing season, when nut grass is just barely beginning to germinate and sprout. You do not need to soak it, but the lawn should be evenly moist down to the soil. Walk up and down the lawn in straight lines and at a steady pace. Pour the sugar through a sifter as you walk, continually turning the handle of the sifter the make sure that the sugar falls on the grass in even amounts. This is no mere folk remedy. Sugar actually "eats" the nut grass while nourishing microbes that have a positive effect on your lawn. Do not saturate the grass, since doing so will wash the sugar away. Spray the lawn with a light mist, providing just enough water to re-moisten the blades of grass and coax the sugar down into the soil and the roots of the lawn. The nut grass may not die off completely after the first treatment, but after a couple more, all of it should be dead.


Lakukan metode ini hanya jika diperintahkan. Cari nilai y kedua persamaan. Gambarkan sumbu koordinat. Gambar titik perpotongan sumbu y untuk setiap persamaan. Gunakan tingkat kemiringan (slope) untuk meneruskan garis. Teruskan menyambungkan garis sampai kedua garis berpotongan. Cari jawaban di titik perpotongan.

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Unless you are using a computer or graphing calculator, many systems of equations can only be approximately solved using this method. Your teacher or math textbook may require you to use this method so you are familiar with graphing equations as lines. You can also use this method to double-check your answers from one of the other methods. The basic idea is to graph both equations, and find the point where they intersect. The x and y values at this point will give us the value of x and the value of y in the system of equations. Keeping the two equations separate, use algebra to turn each equation into the form "y = __x + __". For example:  Your first equation is 2x + y = 5. Change this to y = -2x + 5. Your second equation is -3x + 6y = 0. Change this to 6y = 3x + 0, then simplify to y = ½x + 0.  If both equations are identical, the entire line will be an "intersection". Write infinite solutions. On a piece of graph paper, draw a vertical "y axis" and a horizontal "x axis." Starting at the point where they intersect, label the numbers 1, 2, 3, 4, etc. moving up on the y-axis, and again going right on the x-axis. Label the numbers -1, -2, etc. moving down on the y-axis and left on the x-axis.  If you don't have graph paper, use a ruler to make sure the numbers are spaced precisely apart. If you are using large numbers or decimals, you may need to scale your graph differently. (For example, 10, 20, 30 or 0.1, 0.2, 0.3 instead of 1, 2, 3). Once you have an equation in the form y = __x + __, you can start graphing it by drawing a dot where the line intercepts the y-axis. This is always going to be at a y-value equal to the last number in this equation.  In our examples from earlier, one line (y = -2x + 5) intercepts the y-axis at 5. The other (y = ½x + 0) intercepts at 0. (These are points (0,5) and (0,0) on the graph.) Use different colored pens or pencils if possible for the two lines. In the form y = __x + __, the number in front of the x is the slope of the line. Each time x increases by one, the y-value will...


Lakukan misi ‘Unbound. Lakukan misi ‘Before the Storm. Selesaikan misi ‘Bleak Falls Barrow. Selesaikan misi ‘Dragon Rising. Lakukan misi ‘The Way of the Voice. Selesaikan misi ‘The Horn of Jurgen Windcaller.

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This is the first mission you’ll encounter at the very start of the game. The mission will open up with you being a prisoner and Alduin suddenly attacking the village of Helgen where you’re at. To complete this mission, all you need to do is to head to the exit of the village and go down the mountain path. This is the second mission following the main storyline. All you need to do is to head for Whiterun and talk to Jarl Balgruuf residing inside the keep at the very back of the village. Open your map to see where Whiterun is and what roads you can take from your location. This is where you’ll learn your first dragon word. You’ll need to go inside the Bleak Falls Barrow, a ruin located north of Whiterun. Head inside and follow the path where it leads to a dragon wall where you can learn your first shout. This is where you kill your first dragon. Jarl Balgruuf will ask you to kill the dragon that’s been terrorizing the fields near Whiterun. After talking to the Jarl, exit the village and head west towards the Western Watchtower. Here you’ll find the dragon flying above the sky.  Approach the dragon and start shooting it with arrows or spells like firebolt. Once it accumulates enough damage, Mirmulnir (the name of the dragon) will land and start biting or breathing fire at you. Once Mirmulnir lands, go near it and attack it with your melee weapons or spell. Once it takes enough damage, it will fly up again. Keep doing this until you defeat Mirmulnir. You’ll also use the same method to attack and defeat other dragons throughout the game. After killing your first dragon and telling everyone that you’re the “Dragonborn,” you’ll be given “The Way of the Voice” quest where you’ll need to go to High Hrothgar, located on a mountain top southeast section of Whiterun, and talk to the Greybeards, an order that speaks the language of dragons (in game). After talking to the Greybeards, they will give you your next main quest mission, “The Horn of Jurgen Windcaller,” which will require you to go Ustengrav, an ancient Nord...


Lakukan obrolan batin yang positif. Buatlah mantra positif. Lakukan visualisasi.

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Replace your negative self talk with affirmations. Shifting your language will alter your mindset and override negative subconscious actions and thoughts. Replace “I can’t do this!” with “I can do this!” Instead of saying “I fail at everything!” exclaim “I will succeed!” If you catch yourself slipping back into negative self-talk, pause and take a deep breath. Consider why you are telling yourself you won’t succeed. Identify the factors that caused you to become negative. Note that these factors are triggers and recommit to affirming yourself. This shift in your language won’t happen overnight. It takes time and consistency. Remain positive as you work toward ridding yourself of negative subconscious expectations and behaviors. When anxiety or stress arises, calm your nerves and quell negative thoughts by repeating a personally crafted mantra. Consistent use of the mantra will subdue negative thoughts and actions that arise from your subconscious mind. Identify your negative thoughts and accept that your self-judgement is unfounded. Create a healing mantra by identifying the opposite of your self-judgemental claim. Craft two additional mantras that express the same idea; use them interchangeably. Select a spot in your body to ground the positivity. The spot could be your heart or your stomach. Place your hand on the spot as you repeat the mantra. Focus on the action and swell with confidence. If you feel that you are never good enough, your mantras would be “I am good enough,” “I am worthy,” and “I am worth it.” Visualizing, or mentally rehearsing, the achievement of your goals is a wonderful way to engage with and train your subconscious mind. Start with visualization exercises that only require you to utilize one to two of your senses. Try to visualize every detail of a photograph or a familiar object. As you master this, work towards visualizing entire scenes of movies or memories. Note the sounds, smells, colors, textures, and tastes. When you acquire the ability to focus and accurately depict details,...


Lakukan olahraga aerobika sedikitnya 30 menit setiap hari. Tambahkan latihan kekuatan ke dalam rangkaian olahraga Anda. Cari cara lain untuk bergerak lebih banyak.

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Aerobic exercise burns calories while you are doing it and keeps your metabolism elevated even after you finish. If you have a hard time fitting in 30 minutes at once, do your aerobic exercise in smaller intervals, like 5, 10, or 15 minute sessions. When you start incorporating exercise (if you are not used to exercising regularly), you will notice that you are more hungry. That is absolutely ok! Your body is just telling you that it needs more fuel to keep up with the new increased expenditure of calories. Building muscle helps raise your resting metabolism. A pound of muscle burns six calories per day while a pound of fat burns only two calories per day. This may not seem like much, but the amount of calories that your body burns while resting will add up over time.  Muscle burns more calories than fat does (73 more calories per kilogram per day, to be exact) so the more muscle you build, the higher your resting metabolic rate (RMR) will be. Every muscle cell that you gain is like a little factory that constantly burns calories for you, even while you sleep, and revs up when you exercise. This is the only way to increase RMR, which accounts for 60 to 70 percent of the calories you burn daily. The more you move, the higher your metabolism will be, so look for small opportunities to move more as you go through your day. For example, you could take the stairs instead of the elevator, park further away from the entrance at the grocery store, or ride your bike to work instead of driving.


Lakukan olahraga aerobika untuk membakar lemak. Habiskan 20-30 menit di dalam sauna setiap hari untuk mengeluarkan obat lewat keringat. Masukkan 2 cangkir (400 gram) garam Epsom ke dalam air yang dipakai mandi.

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Certain types of drugs (most notably cocaine and the THC from marijuana) build up in the body’s fat cells. So, reducing your body’s fat will also reduce drug levels.  One of the best ways to burn fat is through sweating, and aerobic exercises tend to make you sweat a lot. As you burn fat and sweat, you’ll help remove drug residue from your body. Aerobic and other sweat-inducing exercises include.  Biking or hiking. Running or jogging. Jumping rope. While it doesn’t require any physical activity, sitting in a hot, steamy sauna is a great way to cause your body to sweat. This will flush out drug metabolites. Saunas can be found in community centers or gyms, often next to the pool. Other ways to increase your sweating and flush drug toxins out of your skin and fat cells include:  Participating in hot yoga. Sunbathing. Be aware that sweating in a sauna may only flush out a small amount of metabolites. Also, avoid saunas if you’ve recently been binging on drugs, as the sauna’s heat could be dangerous. When you’re drawing the water for a bath, pour the Epsom salts into the bathwater. Soak in the salty water for at least 15-20 minutes. The salts will open your pores, which will allow toxins to be pulled out of your body. You can purchase Epsom salts at any supermarket or health-food store. Epsom salt also contains magnesium, which is an important mineral that can help your body remove toxins (including chemicals leftover from drug use).


Lakukan olahraga dengan teratur. Perkuat tubuh bagian atas. Perkuat otot kaki. Luangkan waktu untuk beristirahat dan melakukan pemulihan. Tidurlah dalam jumlah yang cukup. Jalani pola makan yang baik. Minum banyak air putih.

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Doing a variety of exercises, from cardio to strength training, will help you get your body in shape to play volleyball effectively. Plan to exercise for an hour 4-5 times per week. Consult with your physician before starting any exercise program. Having a strong upper body is essential so that you are able to block and spike the ball with force. Do exercises that build muscle strength in your chest, shoulders, arms and core, such as rowing, bench pressing and push pressing. Doing core strengthening exercises, such as Pilates, will also help. Training your leg muscles will help you jump higher with more force. Do squats, deadlift weight training, and other strength training for your legs 2-3 times a week. Your muscles will need breaks from intense training that you will do, so be sure to schedule days off to allow your body to recover. Have an intense training day on Friday, for example, and give yourself rest days on the weekend. Being well rested will replenish your energy level every day so that you are ready to give it your all on the court. Get about 7-8 hours of sleep every night, and 1-2 additional hours per night if you are a teenager. Feed your body with foods rich in nutrients and vitamins. Eat plenty of fruits and vegetables, along with protein and whole grains. Avoid refined sugars and refined carbohydrates. Keep your body hydrated, especially when you are exercising rigorously every day. Before you exercise, drink an extra 25-30 ounces of water, and then drink 8 ounces of water for every 15 minutes you exercise.


Lakukan olahraga di pagi hari. Lakukan latihan aerobik. Gabungkan dengan latihan kekuatan. Lakukan latihan interval.

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Some studies have shown that if you work out in the morning, prior to eating your first meal, many of the calories you burn come from fat (instead of stored glycogen).  To work out in the morning, you actually won't need to get up much earlier. Try just setting your alarm 30 to 60 minutes earlier than you typically do. Some other benefits of working out in the morning include missing after work gym crowds, getting your exercise out of the way, free afternoons and a more focused day. Cardiovascular exercises burn calories and help speed up your metabolism so that you can lose weight faster.  You should get at least 150 minutes total of moderate-intensity aerobic exercise each week, which you can break up into 30 minutes 5 days a week. If you're trying to lose visceral fat, however, some experts suggest getting up to 60 minutes a day.  Exercises can include jogging, walking briskly, cycling, swimming, and hiking, dancing Try to find an exercise that you enjoy. If your workouts are fun, then you are far more likely to stick with them. Incorporating a few days of resistance or strength training is also important. This will help tone muscle and maintain lean muscle mass while you're dieting.  It's recommended to include about 2 to 3 days of strength training each week. Make sure to do exercises that work your entire body and all major muscle groups.  Although you cannot spot-treat, incorporating some strength training exercises that focus on your core (back and abdominal muscles) can help support the look of a toner, leaner stomach.  Do exercises like the plank, crunches, or v-sits. Studies have shown that people who do high-intensity interval training (HITT) lose more fat around their stomach compared to regular cardiovascular exercise.  HIIT is a type of exercise that is done for shorter periods of time, but works your body harder.  You alternate between short bursts of very high-intensity exercises with bouts of more moderate-intensity exercises. Include 1 to 2 days of HIIT each week. This can count as your...


Lakukan olahraga jalan atau joging. Bermain tenis. Main sepak bola. Ikuti kelas menari atau aerobik. Anda bisa mendaki bukit sambil menikmati alam.

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Walking and jogging have many health benefits and can be easily done with a broken wrist. Depending on your exercise goal, you can adjust your distance and intensity to make the exercise harder.  Be sure to keep your wrist in a neutral position while walking. Slightly tighten your stomach muscles and keep your back straight to engage your core muscles. Regular walking and jogging have many health benefits, including strengthening your bones and muscles, helping to maintain healthy weight, and improving coordination and balance. Tennis is one of those sports you can do one-handed. It also gives nice variability to walking and jogging. As with walking, keep your broken wrist in a sling in a neutral position at all times while using your uninjured hand for playing.  Besides burning fat and improving your cardiovascular fitness, tennis also helps build muscles in your legs and especially in the arm and shoulder you are playing with. Jumping and running will also help improve bone density and bone strength. Soccer involves a lot of running and is a great way to improve your cardiovascular fitness, while having fun with your friends. Secure your broken wrist in a sling and get your feet kicking. Besides offering the same health benefits as the exercises above, dancing/aerobics does it with style. And if you get tired of one type of class, switch it up and try the different choices available, such as jazzercise, Zumba or step aerobic class. Be sure to have your wrist positioned neutrally and avoid all moves that engage it (perform these with one hand only). Hiking is an excellent workout that can be very strenuous depending on the route you take. Climb up those hills carefully, as you do not want to fall and further injure the wrist. Walking uphill will increase your cardiac output and burn some extra calories. Don’t forget to enjoy the scenery. Besides improving your fitness, this can be very relaxing and stress-relieving as well.


Lakukan olahraga jenis apa pun. Coba kelas olahraga berkelompok. Coba kegiatan yang menantang maut.

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This is a quick, effective, and long-lasting way to increase your production of endorphins. All types of exercise cause endorphins to be released into your bloodstream, considerably improving your mood. While the famous "runner's high" that marathoners feel is a worthy prize to reach for, you don't have to be a seasoned athlete to reap the benefits of exercise. You can release endorphins by doing any of the following activities:  Walking, hiking, jogging, biking, or swimming Team sports like softball, basketball and soccer Gardening, yard work, cleaning Pairing physical activity and social connection can stimulate extra endorphin production. When you're doing something with a group of people, the energy level is higher and more endorphins are released. Try signing up for group class in one of the following activities:  Dance of any kind Zumba Kickboxing, karate or another martial art Pilates or yoga For a real rush, try activities that stimulate your “fight or flight” response. While it's not practical to think of daredevil activities as an everyday way to boost your mood, it's something to keep in mind when you're looking for an exciting new activity to try. Here are a few daredevil activities that'll give you a rush:  Skydiving Bungee jumping Hang gliding Roller coasters


Lakukan olahraga kardiovaskular selama 30 menit, beberapa hari dalam seminggu. Cari cara yang sederhana untuk menambah jumlah langkah di sepanjang hari. Lakukan latihan interval berintensitas tinggi (HIIT) untuk membakar lebih banyak kalori. Bangun massa otot dengan melakukan latihan kekuatan.

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A total of 150 minutes of moderate cardiovascular activity is recommended for keeping you healthy. However, if you’re trying to lose weight, you may need to exercise more than this. Shoot for 30 minutes on 5 days of the week as your minimum target. This will help you to reach your 1,500 per day calorie deficit.  Choose an activity that you enjoy. This will help make it easier for you to stick with it. Try breaking up your exercise sessions into smaller chunks if you’re short on time. For example, you could exercise for 10 minutes at a time 3 times per day, or do two 15 minute workouts each day if you don’t have time for a 30 minute workout session. Every extra calorie you burn throughout the day will get you closer to your goal, so always be on the lookout for ways you can be more active.  Some easy things you can do include:  Parking further away from entrances Getting off the bus or subway 1 or 2 stops early and walking the rest of the way Taking the stairs instead of the elevator Biking or walking when you run errands or on your way to school or work Doing pushups or squats during a commercial break when you’re watching TV High-intensity interval training (HIIT) is an effective way to increase the amount of calories you burn during your workouts. To do it, alternate between exercising at a moderate pace and exercising vigorously, and then repeat these intervals. Try doing HIIT with walking, running, biking, or swimming.  A sample HIIT workout on a treadmill might include walking for 4 minutes, then running for 4 minutes, then walking for 4 minutes again, and so on for a total of 30 minutes of exercise. If you do HIIT on a bike, you might ride at a moderate pace for 4 minutes, then sprint for 3 minutes, then return to a moderate pace again for 4 minutes, and so on. Building muscle gives you more lean muscle mass, which burns more calories. This will help to raise your metabolic rate and make it easier to create a caloric deficit. Aim for two 30 to 45 minutes strength training sessions per week.  You can use...


Lakukan olahraga kardiovaskular. Lakukan juga latihan kekuatan. Cobalah berbagai jenis olahraga. Tidurlah lebih awal. Berhentilahmerokok dan minum minuman beralkohol.

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Cardio exercises have been shown to be one of the most effective methods at reducing visceral fat.  It's recommended to include 150 minutes or 2 1/2 hours of moderate-intensity aerobic activity each week to help reduce visceral fat levels.  Aerobic activities can include exercises like:  walking, jogging, swimming, biking or hiking. If you can do more than the recommended 150 minutes weekly, that may help you reach your goal faster. Weight lifting or resistance training is another important part of your exercise routine.  It's recommended to include one to two days of strength training each week.  Strength training includes activities like: weight lifting, Pilates or isometric exercises like push-ups or crunches. Note that spot training (trying to reduce fat in a specific area) does not rid the body of visceral fat. To lose fat, diet and cardio are key. However, the more muscle you build with strength training, the more calories you will burn. Keep your exercise routine fun and exciting by engaging in a variety of different exercises.  This can also help prevent over-training or over-using certain muscle groups.  If exercising in a gym is not your thing, try a dance class or team sport instead. You will be more willing to stick to it if it is enjoyable for you. Try incorporating some outdoor activities like hiking, kayaking or biking. Keep your end goal in mind to help motivate you to stick to your exercise routine. It's recommended adults sleep at least seven to nine hours each night.  Sleep is essential to your overall health and wellness.  Studies have shown that those who slept less than six hours nightly had higher levels of visceral fat. Make sure you go to bed early enough that you can get a full night's sleep.  Turn off all electronics — your TV, cell phone and computer — at least 30 minutes prior to going to sleep.  Turn off all lights in your room prior to sleeping.  Even minimal light can interrupt sleep patterns. Both smoking (or consuming any type of tobacco product) and drinking alcohol have...


Lakukan olahraga kardiovaskular. Lakukan latihan kekuatan sebanyak 2 hari dalam seminggu. Hindari latihan pengencangan leher.

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Aerobic or cardio exercise will help burn calories and support your weight loss.  The Center for Disease Control (CDC) recommends that adults perform up to 300 minutes of moderate-intensity cardio each week, or up to 60 minutes per day 5 days of the week.  Try a variety of exercises like:  walking, jogging/running, biking, using the elliptical, swimming or dancing. In addition to helping support weight loss or a healthy weight, cardiovascular activities have also been shown to help manage diabetes, blood pressure and cholesterol levels. In addition to cardiovascular exercise, you should also include a few days of strength or resistance training.  The CDC recommends 2 days of strength training for at least 20 minutes a session.  It's also recommended to do a variety of exercises so that you will work each major muscle group (legs, chest, core, arms, etc).  There are a variety of activities that can count as strength training including:  lifting free weights, using weight machines, yoga and pilates. There are a variety of exercises that have been promoted to help get rid of neck fat; however, most have the opposite effect.  Although you might think that working or strengthening the muscles around your neck could help get rid of fat, these exercises may only bulk up your neck muscles.  Bulky muscles will make your neck look thicker, not smaller. In general, when you lose weight, you will notice a decrease in the amount of fat that you carry around your neck.


Lakukan olahraga mental secara rutin. Mainkan video game. Pilihlah hobi.

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Like a muscle in your body, you will need to work on problem solving if you want to improve its strength and functioning over time. In other words, you will need to “exercise” regularly. Studies show that things like brain games can make you more mentally limber. There are any number of games or activities you can try.  Word games work great.  In a game like “Split Words,” for example, you have to match word fragments to form words under a given theme like “philosophy.” In the game, “Tower of Babel,” you will need to memorize and then match words in a foreign language to the proper picture.  Mathematical games will also put your problem solving to the test. Whether it be number or word problems, you will have to activate the parts of your brain that analyze information. For instance: “James is half as old now as he will be when he is 60 years older than he was six years before he was half as old as he is now.  How old will James be when his age is twice what it was 10 years after he was half his current age?” Video games have been portrayed as “intellectually lazy” for a long time. However, new research shows that playing video games can improve parts of thinking like spatial perception, reasoning, and memory. Not all games are created equal, however. While first-person shooter games can improve your spatial reasoning, they are not as effective as others at developing problem solving skills. Play something that will force you to think strategically or analytically. Try a puzzle game like Tetris. Or, perhaps you would rather prefer a role-playing or strategy game. In that case, something like “Civilization” or “Sim-City” might suit you better. A hobby is another way that you can continue to improve your problem solving skills. Pick something that either involves active problem solving or activates appropriate parts of your brain. For example, start to learn a foreign language. Language functions in both hemispheres of the brain, so learning one will activate areas that control analysis as well as reasoning and...


Lakukan olahraga permainan atau lakukan sebuah permainan. Tantang diri Anda untuk melakukan tugas yang tidak pernah berakhir.

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Sometimes, clearing your mind is about distracting yourself from negative thoughts that creep into your consciousness. Nothing is more distracting than playing an absorbing game or making a game out of ordinary routine.  Getting physical exercise by playing sports is a great way to feel better and take your mind off whatever is bothering you. On top of that, physical activity is a great way to cure physiological ailments and soothe psychological disorders.  Make a game out of whatever ordinary activity you are performing at the time. Have to organize your room? Make a game out of it by shooting dirty laundry into your hamper. Have to run errands? Challenge yourself to be frugal and spend half of what you normally spend. They say that idle hands are the devil's workshop, so the best thing that you can do to keep your mind clear is keep your hands occupied. Your metaphorical hands. And challenging yourself to an open-ended task is a great way to do that. Here are some ideas that you can try out to stay busy:  Take a picture of yourself every day for a year. You're probably seen the montage videos by now — the succession of pictures accompanied by music, chronicling the life of a human being in pictures. It's a great idea, and anyone can try it. But you need patience and persistence to do it every day for a year. Do something you're afraid of — every day. This was Eleanor Roosevelt's famous advice, and one that strikes a chord with many people. Maybe you're afraid of interacting with other people. (Many people share this fear.) Go out and stop a stranger for directions, and then strike up a conversation. You'll slowly begin to conquer your fear, helping your mind realize that it can let go of other troubles, as well.


Lakukan olahraga ringan sebelum tidur. Minumlah teh herbal atau air panas. Mandi atau berendamlah dengan air hangat. Kenakan baju tidur hangat berlapis. Siapkan beberapa selimut dan comforter di dekat Anda. Belilah selimut listrik atau bantalan kasur panas. Sesuaikan suhu pada termostat.

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This will warm up your body temperature as you prepare for bed. Try a simple stretching exercise, with deep breathing, to warm yourself up.  Stand with your legs hip distance apart. Breath in deeply and raise your arms to the ceiling. Roll your shoulders back and tuck your tailbone towards the floor. As you exhale, lower your arms so they rest at your sides. As you inhale, raise your arms to the ceiling again. Stretch as far as you can towards the ceiling. As you exhale, lower your arms. Continue to raise and lower your arms, breathing deeply with each movement, for 10-12 breaths. A warm beverage will increase your body temperature and gives you a sense of warmth. Choose herbal tea, with no caffeine so it won’t keep you up at night. You can also have a mug of hot water with lemon and honey to keep you warm. Avoid hot cocoa or hot chocolate, as the caffeine and sugar in the powdered mix will likely keep you up at night. Soaking in the steam of a warm shower or bath can warm up your body and keep your body temperature up for when it’s time for bed. Layer your clothing so you trap in your body heat as you sleep. Wool long johns, a flannel shirt or sleep set, long sleeve t-shirts and sweaters are all items you can layer on for warmth. Wearing layers, as opposed to one big, fluffy one piece sleepsuit, allows you to shed clothing throughout the night as your body warms up. Sleeping at a slightly cold temperature has been shown to lead to deeper, longer sleeps. You want to be careful not to warm your body up too much, as this could lead to fitful sleep or discomfort while sleeping. Wearing layers allows you to adjust your body heat as you warm up. Create a warm atmosphere on your bed with layers of blankets and comforters at the foot of your bed or on a chair by your bed. If you become cold in the night, you can then reach for a blanket or an extra layer. Place a blanket over your feet before going to bed to keep them warm. Your feet are often one of the first parts of your body to experience cold temperatures. If...


Lakukan olahraga secara teratur. Batasi konsumsi karbohidrat olahan. Batasi konsumsi minuman yang mengandung alkohol dan kafeina. Cobalah terapi akupunktur.

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Unhealthy habits like having a sedentary lifestyle can greatly affect your reproductive health. Exercising can help to keep you healthy, which in turn can ensure that your hormones remain level.  Try to exercise for at least 30 minutes, five days a week. Keep in mind that people who exercise excessively or who are athletes often have cycle irregularities. Crackers, pretzels, processed chips and other refined carbohydrates can surge the blood sugar level resulting in food cravings. Eating these unhealthy foods may lead to weight gain, which could throw off your menstrual cycle. Drinking alcoholic and caffeinated drinks can lower your immune system and can cause you to become dehydrated. Too much alcohol can also cause your blood pressure to increase, which can harm other organs. If you are dealing with an irregular period, limit your intake to:  One cup of coffee a day One alcoholic beverage a day. This means 12 ounces of beer, five ounces of wine, or 1.5 ounces of hard alcohol. Acupuncture is based on the concept that your energy flows through your body in certain ways. When these energies are interrupted, it can cause your hormones and other parts of your body to become unbalanced. Acupuncture involves placing needles in certain pressure points to restore the flow of energy.


Lakukan olahraga setelah bangun tidur. Mandilah setelah bangun tidur. Konsumsilah makanan yang meningkatkan tenaga. Konsumsilah kafeina dalam dosis yang tepat. Luangkan waktu untuk tidur siang selama 10-30 menit.

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Get your body moving by doing at least two to three wake up exercises. Go for a short run, walk, jog, or do basic stretching moves. Exercising will raise your core body temperature and release hormones and endorphins in your body, which will boost your energy.  Do an upper-body fan stretch. Lie on your back with your arms outstretched at your sides and your palms facing up. Bring your knees up to your chest and roll to the your right side. Your knees should be stacked on top of each other and your hips should be stacked. Turn your head to the left. Try to keep both shoulders touching the floor. Sweep your left palm in a 180-degree arc over your chest to touch your right palm. Let your head follow your arm. Then slowly reverse the movement. Repeat this stretch 10 times, then switch sides and repeat it on the other side. Do gentle crunches. Lie face up and bend your knees. Keep your feet planted on the floor. Press your palms on the floor, near your hips. Squeeze your abs and lift both of your shoulder blades off the floor. Hold the crunch for a full breath and then lower. Repeat this movement 10 to 15 times. Be sure to take a full breath as you hold each crunch. Do basic squats. Stand with your feet hip-width apart and your toes facing forward. Extend your arms in front of you, with your palms facing each other. Keep your weight in your heels as you sit back and down, as if sitting in a chair. Make sure your knees do not extend beyond your toes. Hold the squat for a full breath and then return to standing. Repeat this movement for 5 to 10 breaths. At the end of your normal shower, do a quick wake up trick. Switch the tap to very cold water for 30 seconds, then very hot water for 30 seconds, and then very cold water for 30 seconds. This 90 second change to your shower can help you feel refreshed and energized for the day. Stay away from heavy carbohydrates like pasta or bread, as these take time for your body to digest and can trigger sleepiness. You should also avoid foods high in artificial sugar, like candy,...


Lakukan olahraga setiap hari secara rutin. Tinggalkan kebiasaan buruk. Dapatkan transfusi darah jika diperlukan. Lakukan pemeriksaan fisik secara rutin.

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. Exercise is good for everyone – including those with low RBC levels – and it can benefit you both physically and mentally. It keeps you healthy and is recommended to avoid acquiring certain diseases and illnesses.  Cardiovascular exercises such as jogging, running, and swimming are best, though all exercise is good.  Exercise has an important role in red blood cell production. When you do vigorous exercises, you get tired and sweat a lot. Vigorous exercise requires the body to get a greater amount of oxygen. If that happens it will signal the brain that the body lacks oxygen therefore, stimulating production of red blood cells and hemoglobin. This carries and supplies the oxygen needed. If you're concerned about your RBC count, it's best to avoid smoking and drinking alcohol.  It's best to kick these habits for your overall health, too.  Cigarette smoking can interrupt blood flow as it constricts the blood vessels and make blood viscous in consistency. It will make the blood unable to circulate properly and deliver oxygen to other body parts and. Also, it can make the bone marrow deprived from the oxygen.  On the other hand, excessive alcohol consumption can also make the blood thicken and slow, deprive it of oxygen, reduce RBC production, and will produce immature red blood cells. If your RBC count is so low that food and supplements can no longer provide large amounts of RBCs, blood transfusion may be an option. You can talk to your primary doctor and have a diagnostic test given. This is a complete blood count (CBC) that will measure the number of RBCs you have in your body. Normal range of RBCs is 4 to 6 million cells per milliliter. If you have a very low RBC count a doctor may tell you to undergo a blood transfusion of packed red blood cell (PRBC) or whole blood to meet the demands of RBC and other blood components in the body. Visiting your doctor regularly is the best way to know how your RBCs are doing. What's more, additional tests may be required to rule out any underlying condition which causes...


Lakukan olahraga. Cari hobi baru. Jalan-jalan. Buka hati untuk pria lain.

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Exercise is great for you both physically and mentally. You are doing something good for your body, and you are focusing your mind on something other than the guy. The endorphins produced from exercising will also boost your mood. Choose a method of exercise that you enjoy most. It could be running, yoga, basketball, or even taking a nice walk through the park. Ask a friend to exercise with you. Meeting new people and being exposed to new activities is a great way to take your mind off of the situation. Figure out ways to fill up the time, and it will become easier to move on. Join a sports team, take an art class, or volunteer within your community. Use this time to learn about and practice something you enjoy. It’s good to spend some time reflecting, but don’t let your emotions keep you holed up at home. Plan a trip to the park, beach, or go to a museum. You could even do something as simple as a picnic in the park with friends.. You don’t have to do this if you don’t feel you’re ready. But if you’re up to it, the best way to get over a guy is to see who else is out there. You could talk to a guy at a class you attend, try out an online dating service, or have a friend introduce you to someone. You don’t have to continue talking to anyone that you don’t like, and it’s perfectly okay to decide you need more time after you give it a try.


Lakukan operasi laser khusus. Lakukan penanaman selaput mata. Lakukan pencucian perut. Tunggulah.

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. Although it hasn’t been approved for use in the United States, there is a type of laser therapy on the market that will permanently make your eyes blue. The treatment works by using a laser to burn out the top layer of melanin in your eyes, revealing blue iris’ underneath. As a result of being a relatively new treatment, there is no word on what the long-time health effects of it is. However, using a laser on your eyes under any circumstances can be dangerous, and should be avoided if at all possible. Because no long-term studies have been conducted, it’s hard to know if the melanin that was removed every returns later in life. A treatment originally developed for people suffering from serious eye problems, you can have a small silicon disc implanted over your iris to change the color of your eye. Almost like a permanent set of contact lenses, the colored disc will turn your eyes bright blue. However, there are serious downsides to the procedure: more than one person has gone blind as a result of seeking out the procedure for cosmetic reasons. Iris implants are typically only used on patients who are going blind or who have serious cataracts, and should be avoided for the sole purpose of changing your eye color. Iris implants aren’t available cosmetically inside the United States. Although this method hasn’t been scientifically proven, many people claim that cleansing their bowels has lead to a semi-permanent change in eye color. The theory is that when you change what you eat/drink and what your bowels take in, your hormones change, therefore altering the melanin production in your eyes. Talk to your doctor about finding a bowel cleanse that is healthy and safe based on your lifestyle.  You should never do a bodily cleanse without first speaking to your physician about the possible outcomes. Don’t drastically change your diet for the purpose of altering your eye color, as this could have other unintentional negative results. . If you’ve ever looked at the eyes of someone who is quite old in age, you’ll...


Lakukan operasi pengeluaran cairan. Konsumsi antibiotik. Diskusikan kemungkinan melakukan marsupialisasi dengan dokter. Angkat kelenjar Bartholin Anda. Pahamilah bahwa sejauh ini, belum ada cara atau strategi yang ampuh untuk mencegah pembentukan kista Bartholin.

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The most effective way to get rid of a persistent Bartholin cyst is via surgical drainage. You can see your family doctor, who may do it themselves (if they are experienced with the procedure). Alternatively, they may refer you on to another physician to have the procedure performed.  Most cases of incision and drainage are outpatient procedures done in the doctor's office and only require local anesthetic. An incision (opening) will be made in your cyst, allowing any fluid inside to drain out. A catheter (tube) may be placed into the cyst for up to six weeks following the procedure. This is usually only done for cases of recurrent Bartholin cysts. The purpose of the catheter is to keep the cyst open, so that any further fluid that accumulates can drain out immediately. Keeping the cyst open prevents fluid buildup and, as such, allows the cyst to naturally heal. If your Bartholin cyst appears to be infected, your doctor will prescribe you antibiotics following surgical drainage. It is important to complete the full course of antibiotics, and to not miss taking any of the pills, as missing pills will lessen the effectiveness of the antibiotics.  Also, if you test positive for any STIs, you will receive antibiotics whether or not your cyst is currently infected. The purpose to prevent an infection, as testing positive for STIs heightens your risk that your cyst may subsequently become infected. " If your Bartholin cyst recurs, you can speak to your physician about a procedure called marsupialization. This is when the cyst is surgically drained, and then stitches are placed on either side of the cyst to hold it open following the procedure.  This opening is permanent, and serves to prevent recurrences of the Bartholin cyst. You will likely have a catheter (tube) in for a few days following the surgical procedure; however, after that, the catheter can be removed because the stitches will be strong enough to keep the incision open. If you have a particularly bad cyst, or have had recurrent cysts, one of the "last...


Lakukan pada anak anjing berusia 8 minggu. Tunggu hingga 2 minggu untuk memulai sosialisasi besar. Biarkan anak anjing mulai mengeksplorasi rumah Anda saat ia mulai penasaran. Mintalah keluarga dan teman Anda mengunjungi anak anjing secara teratur antara 8 sampai 12 minggu. Kenalkan anak anjing dengan anjing lain dan hewan saat ia berusia 10 dan 16 minggu. Ajak anjing Anda berjalan-jalan ke luar rumah secara teratur. Rawat anjing Anda.

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The first 16 weeks of the puppy’s life are the socialization period that determines much about what they learn about other animals and the outside world.  The first step in socialization is ensuring the puppy has adequate time with his mother. Ask your breeder if the mom had time to care for the puppy and discipline it. The second step is socialization with littermates. Siblings teach each other about submission and dominance. The third step in socialization is the breeder. This person is the first contact with humans. A gentle touch, good discipline and basic housebreaking will go a long way. The fourth step is you as the owner. The socialization process between 7 and 16 weeks is even more important for pit bulls than other breeds of dog. Allow the puppy to become comfortable in your home.   You can start teaching the puppy basic commands, like “stay” and “sit” and where to pee. Pet your puppy frequently. Encourage everyone in the family and your friends to pet the puppy on the head, back and stomach. You will need to watch the puppy closely during housebreaking, but try to avoid keeping certain areas of the house off limits. It’s better to allow your puppy to get used to different environments than to restrict him at this age. The more people who are introduced to him the better. He will learn to view humans as non-threatening animals. If possible, make these socialization periods in small parks or homes rather than in dog parks. Dog parks can be intimidating for small animals. In fact, the more diverse the experiences between 10 and 16 weeks old, the better.  Introduce the dog to the car, elevators, offices (where allowed), other homes, and parks. As long as your dog is safe, the more experiences he has, the more adaptable he will be in the future. Watch your dog carefully for parvovirus. Make sure the dog is vaccinated and that it does not spend a lot of time sitting or laying down in unsanitary conditions. Brush him and bathe him regularly. Pit bulls only need to be bathed every month or so, so make sure...


Lakukan panggilan telepon dari Amerika Serikat atau Kanada. Awali telepon ke banyak negara lain dengan “00”. Lakukan panggilan ke Meksiko dari Brasil. Lakukan panggilan ke Meksiko dari Chili. Lakukan panggilan ke Meksiko dari Kolombia. Gunakan “0011” untuk menelepon ke Meksiko dari Australia. Lakukan panggilan ke Meksiko dari Jepang dengan menekan “010”. Lakukan panggilan ke Meksiko dari Indonesia. Gunakan “001” atau “002” untuk menelepon ke Meksiko dari beberapa negara Asia. Lakukan panggilan ke Meksiko dari Israel menggunakan format EC-52-xxx-xxx-xxxx yang standar dengan EC merupakan kode panggilan internasionalnya.

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The exit code for both countries is "011." Several other countries, including US territories, also use this exit code.  To dial to Mexico from the United States, Canada, or any of these countries, you should the form 011-52-xxx-xxx-xxxx. Other territories and countries that use this format include:  American Samoa Antigua and Barbuda Bahamas Barbados Bermuda British Virgin Islands Cayman Islands Dominica Dominican Republic Grenada Guam Jamaica Marshall Islands Montserrat Puerto Rico Trinidad and Tobago US Virgin Islands Note that this list may not be comprehensive. " Many countries, particularly within the Eastern Hemisphere, use the "00" exit code.  If your country uses "00" for its exit code, dial to Mexico with the format 00-52-xxx-xxx-xxxx. The countries that use this exit code and form include but are not limited to:  United Kingdom Albania Algeria Aruba Bahrain Bangladesh Belgium Bolivia Bosnia Central African Republic China Costa Rica Croatia Czech Republic Denmark Dubai Egypt France Germany Greece Greenland Guatemala Honduras Iceland India Ireland Italy Kuwait Malaysia New Zealand Nicaragua Norway Pakistan Qatar Romania Saudi Arabia South Africa The Netherlands The Philippines Turkey Brazil uses several exit codes, and the correct code usually depends on which telephone service carrier you use.  When dialing to Mexico from Brazil, use the standard EC-52-xxx-xxx-xxxx format. Note that EC stands for "exit code." Brasil Telecom users should dial "0014." Telefonica users should dial "0015." Embratel users should dial "0021." Intelig users should dial "0023." Telmar users should dial "0031." There are several exit codes to choose from when dialing out of Chile, and the correct code typically depends on the telephone carrier being used.  If dialing to Mexico from Chile, use the standard EC-52-xxx-xxx-xxxx phone call format, with EC being short for "exit code." Entel users should dial "1230." Globus users should dial "1200." Manquehue users should dial "1220." Movistar users should dial "1810." Netline users...


Lakukan pedikur setiap dua minggu. Mulailah dengan pemijatan kaki. Rendam kaki selama kira-kira 5-10 menit dalam mangkuk besar berisi air hangat. Rawat jari-jari kaki. Lembapkan kaki. Pakai kuteks bila Anda mengingikannya.

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Painting them does not necessarily have to be part of every pedicure routine, but regular pedicures really make a difference in keeping your feet soft and free from dry and rough skin, and your toenails clean and neat. You don't need to spend a lot of cash to have your pedicure professionally done in a salon, and with a few tools, you can do your own pedicure right in the comforts of your own home. If you’re on your feet a lot and they tend to be sore, massage them before you start your pedicure. While this step isn't absolutely necessary, it's a nice way to pamper yourself a little. If you're already taking time to give yourself a pedicure, why not?  Knead the soles. Use your thumbs to press into the soles of your feet in a circular kneading pattern. This will help loosen the tight muscles there.  Stretch the toes. One by one, gently pull your toes back and forth to stretch them out and ease tightness and soreness. This will slough off dry and dead skin, and to moisturize your feet as well. The skin on your feet is thicker, and to keep it soft and smooth it’s important to remove dead skin with exfoliation.  Massage the scrub in circular motions, and rinse off afterward.  To exfoliate the hardened skin on the heels and bottom part of the feet, use a foot file or a pumice stone. Make sure to use a gentle filing motion, and to never rub too hard. If you have tough calluses, try a callus shaver to remove them from your heels and the sides of your toes. This will prevent them from getting larger and causing pain. Trimming your nails while they're still soft from soaking makes the task much easier. Remember to trim them straight across, and not too short. Use an orange stick or a cuticle pusher to gently push your cuticles back toward your skin. Finally, rub some cuticle oil on your nails and cuticles to moisturize the area and keep your cuticles from tearing.  Cut your toenails straight across, as opposed to a curved shape, to prevent ingrown toenails from occurring. If you would really prefer a rounded shape...


Lakukan pelaporan (check-in) 24 jam sebelum waktu keberangkatan. Cetak dan amankan boarding pass atau pas naik sebelum keberangkatan. Siapkan dokumen identitas untuk pemeriksaan keamanan. Berangkat ke bandara dengan cadangan waktu yang banyak. Siapkan seluruh barang-barang yang diperlukan untuk pemeriksaan keamanan agar mudah diakses. Cabut, simpan, atau hindari mengenakan barang-barang berlogam sebelum melewati pemeriksaan. Cari tahu cara untuk mendeklarasikan obat-obatan dan barang-barang kebutuhan untuk bayi dan anak-anak. Carilah gerbang pesawat Anda dan tunggulah waktu untuk boarding tiba. Pindahkan barang-barang yang akan Anda butuhkan selama penerbangan ke dalam tas kabin yang akan terus Anda pegang di kursi.

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Airlines now allow travelers to check in for their flights and secure their seats online up to 24 hours in advance. You can do this via airline apps on smartphones or on their websites. Checking in online ahead of time also saves you time in getting to the airport, because you can head straight to security and skip the check-in lines upon arrival. If you check in early, you can print or access your boarding pass through your airline's mobile app. Be sure to print it out or take a screenshot of it on your smartphone, in case you have no service in the airport to access the mobile app. If you check in at the airport, then airline agents will provide you with your boarding pass at that time. Identification is required for adult travelers who are 18 and older. Children under the age of 18 are not required to have identification when they are traveling with an adult companion. You must have a valid form of identification, including but not limited to:  U.S. driver's license that is Real ID Act compliant (see dhs.gov/real-id for more information).  If you do not have a Real ID compliant ID, then you will need to obtain an alternate form of identification (such as a passport or passport card) to pass the security lines. U.S. passport U.S. passport card U.S. military ID Permanent resident card Government-issued passport Border crossing card. Be aware of what time your flight is supposed to depart and what time boarding is supposed to begin. Plan to be at the airport with enough time to get through security and make it to your gate on time.  Airlines recommend that you arrive 30-45 minutes prior to departure for domestic flights, depending on whether you have to check any baggage. For international flights, it is recommended that you arrive at least two hours prior to departure to allow time for completing international requirements.  Accommodate for extra time if you have to drive yourself and park in long-term parking. You will have extra time for traveling from the parking lot to the terminal via the airport...


Lakukan pemanasan 5-10 menit sebelum berlatih. Pertahankan posisi bahu dan lengkungkan punggung ke belakang. Gunakan otot punggung saat melakukan pull up, bukan hanya otot lengan. Silangkan kaki saat berlatih. Berlatihlah pull up menggunakan alat bantu.

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Warming up will get your blood flowing and help prevent injury. To warm up, do some cardio exercises like walking or jogging. You should also do some active stretching, like arm circles or arm swings. If pull-ups are hard for you, it may feel natural to "scrunch up" your body while performing them. This can put extra stress on your neck and back muscles, making the entire workout process harder. To avoid this, set your shoulders by pushing them back and keep your spine arched. For those who don't know any better, pull-ups may seem like the ultimate test of arm strength. However, your back muscles are just as important, if not more so. To make your workout easier and more effective, try to use the muscles on your back and around your armpits to help pull yourself up. Specifically, try to engage your latissimus dorsi muscles (“lats”) and rear deltoids (“delts”). When performing your pull-ups, try crossing your legs close to the ankles. Though it may seem unimportant, this can reduce some of the pressure in your arms and will make it easier to maintain proper form while exercising. When crossing your legs, you can either bend your knees or keep them straight. Neither will affect the overall routine, so choose whichever option feels best. Assisted pull-ups will allow you to perform the same basic motions you would for an ordinary pull up, but with a little extra help so you can more easily complete the exercise. Since these closely mimic actual pull-ups, they're great for getting your form right before you attempt the real thing. You can do assisted pull ups by:  Using a pull-up machine. Looping a resistance band around the bar and your foot to support some of your weight. Standing on a stool with one foot. Asking a partner to hold your feet or legs while you workout.


Lakukan pemanasan dan pendinginan 5-10 menit setiap kalinya. Periksa posisi tubuh ketika terlalu memforsir fisik Anda. Berhentilah sebelum tubuh terlalu terbebani atau merasa nyeri.

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Do a slower version of your exercise before and afterwards. Walk at a brisk pace before running. If you are strength conditioning, use a moderate form of cardio as a warm up and cool down. You might jump rope or use the elliptical to get loose and to get the blood flowing. Warming up literally helps to warm your muscles in preparation. Cooling down allows your body temperature to return to resting levels . Using poor body positioning when you move can contribute to soreness once you’re finished. If you are biking, keep your chest elevated and your shoulders back. If you are running, make sure that you are not hunching your neck. If you are weightlifting, it’s a good idea to keep your core engaged.  The way that you hold your body will vary depending on the sport or activity that you are performing. Have a coach or personal trainer check your form and technique to ensure you’re moving the correct way. If you are doing a physical activity and start to feel pain, then it’s time to take a break or stop entirely for the day. It’s also important to build up any training regimen slowly to avoid overtaxing your body early on. Signals of a worn-out muscle system can include sharp pains, cramps, or even loss of muscle power.  For example, if you are starting to work out again after an injury, don’t go back to your prior intensity or time. Instead, build back up to that level over time.


Lakukan pemanasan dengan latihan kardiovaskular. Lakukan postur jembatan untuk meregangkan otot punggung. Regangkan tubuh bagian bawah dengan melakukan postur lunge. Lakukan peregangan tubuh bagian atas sambil berdiri dan memanjangkan sisi tubuh.

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arm up with cardio. Warm up the muscles in your body with 15 minutes of cardio. Do what you enjoy as cardio can be repetitive. Whether you jog, run on a machine, or walk up stairs, make sure you loosen up your muscles, slowly working them up for more vigorous activity.. Add squats, knee jumps, or jumping jacks to increase the blood flow and intensity of your warm up. to stretch your back. The bridge is a stretch that looks exactly as it sounds. Lay with your back on the floor, knees bent, feet planted, and hands palms down with fingers pointed at your feet. You should look like you are about to crawl on your back but create a bridge instead by lifting your back off the ground and pushing down through your palms and feet.  Keep your elbows pointed at the ceiling and try to stretch your back as much as possible. With time and practice, your flexibility will improve and you’ll notice that your back will bend more and more. Don’t force your back to bend past its capacity. Back injuries can be very debilitating. Take a step forward into a lunge position. Touch the ground with your fingertips or as low as they will allow. Inhale and slowly straighten the front leg, raising your butt. Exhale as you stretch the front leg then lower yourself back into the lunge position. Stretch both sides at least 4 times each. standing side stretch. From a standing position, reach your arms overhead, clasping your fingers together but keeping your pointer fingers out and extended. Inhale and stretch as long and as tall as you can while you simultaneously bend at the hip to one side. Breath slowly and deeply for 5 seconds and return to a standing position with your arms overhead. Repeat the standing side stretch on both sides of your body.


Lakukan pemanasan dengan uap sebelum atau sesudah melakukan pijatan pada sinus. Isi panci dengan 950 ml air dan didihkan di atas api selama satu atau dua menit atau sampai air benar-benar mendidih. Tutupi kepala Anda dengan handuk kapas yang bersih dan berukuran besar. Ambil napas dari hidung dan keluarkan melalui mulut sebanyak 5 hitungan. Lakukan penguapan setiap dua jam sekali. Tambahkan tumbuhan herbal ke dalam perawatan penguapan. Mandilah dengan air panas.

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By combining the steam method described below along with the massage techniques already described, you can significantly increase sinus drainage. While increasing sinus drainage is not very pleasant, draining the excess mucus can relieve the pressure in your sinuses quickly and effectively. Steaming is an old method of relieving sinus pressure without chemicals or drugs. The steam helps open up the nasal passages and thin out the sometimes thick mucus, thereby enabling it to drain out of the sinuses. Boil the water on the stove for a minute or two or until it is steaming vigorously. Then remove the pot from the heat and place on a heat-resistant mat on a table.  You want the steam to enter into your nasal passages and your throat but not at the cost of potentially burning yourself. In addition, keep any children away from the pot while it is boiling and while it is steaming. Try to do a steaming treatment when there aren't any children around. This method is for adults only — do not try it on children. Then, place your head over the steaming pot. Close your eyes and keep your face at least 12 inches away from the water so that you don't burn yourself. Do this for five counts. Then reduce the inhales and exhales to two counts. Do this 10 minutes or for as long as the water is still steaming. Try to blow your nose while you're doing the treatment and then afterwards. You can use this technique frequently, up to every two hours. You can do give yourself a steam every two hours or as often as you like by placing your face over the steam coming from a hot tea or bowl of soup when you're at work or out and about. You can also add herbs and essential oils (one drop per quart of water ) to your steaming water. Some people think oils and herbs can relieve symptoms, but these claims are not backed by scientific evidence.  Spearmint or peppermint, thyme, sage, lavender, and black lavender oil are all great options to start with.  If you have been diagnosed with a fungal sinus infection, add a drop of black walnut...


Lakukan pemanasan lima hingga sepuluh menit setiap sebelum berlari. Ambil napas yang dalam dan stabil Ketahui posisi berlari Anda. Melangkahlah dengan nyaman. Lemaskan bagian atas tubuh, namun tetap luruskan punggung Anda. Biarkan lengan mengayun dalam gerakan yang teratur dan kuat. Lakukan peregangan setelah berlari Pertimbangkan untuk mendengarkan musik ketika berlari.

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You should always do this--but it is especially crucial when you're first starting out, as your muscles are unused to the stress of running. Try dynamic stretches.  Traditional, static stretches (touch your toes and hold the pose) are most effective when they follow a period of activity. Save the static stretches for after you run.  Dynamic stretches may include lunges, squats, high-knees, and deadlifts. The key here is to limber up and get your muscles working before you settle into a heavy run. . Running is a highly aerobic exercise, and you will need to keep a constant flow of oxygen cycling through your body. Focus on each breath: in... out... in... out...  Breathe in through your nose and out through your mouth. Nose-breathing is much more efficient than mouth-breathing, and you will find that you do not become so out-of-breath when you are taking measured breaths through your nose. Breathe from your belly, not from your chest. Make a conscious effort to fill up your stomach with deep breaths. You'll be able to absorb more oxygen this way, and your muscles will be able to carry you further before they tire. Everyone's body is unique, and every runner has a slightly different gait. Start running and work out what feels right for you.  Pump your arms in compact swings. Keep them from swinging out of control, but do not tense them up. Stand upright with a slight forward lean. Keep your back straight. Pick your feet up high so that you don't trip over anything; but do not bounce off of the ground, as this transfers more force between your body and the ground. Try to land softly in order to reduce stress on your knees, ankles, and feet. When you begin to run, you will notice that you fall into a natural stride length. This may vary between sprinting, jogging, and running long-distance.  Notice your foot strike. When you run in place, you should land on the balls of your feet. This is how you were naturally supposed to run, so when you check your form, you want to either land on the balls of your foot or the...


Lakukan pemanasan otot pergelangan tangan. Lakukan peregangan pergelangan tangan. Berlatihlah dengan tekun.

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Before working your wrist muscles, warm them up by performing unweighted wrist movements. These could include hand circles and wrist flexions and extensions. This helps gradually loosen the wrist area and prepares you for training your wrists. Doing wrist stretches is an important part of working up to any strength training routine that you want to integrate into your overall fitness. Especially if you've got small or "weak" wrists, it's a good idea to stretch things out before you get started.  Get on your hands and knees and place your hands flat on the ground with your fingers pointing back toward your body. Keep your arms straight and locked and stretch your wrists gently. Don't force them. Count to fifteen. When you get comfortable with that stretch, try to extend your legs out behind you and bring your hips down to the ground while pushing your torso up by fully extending your arms with your palms flat on the floor. In yoga, this is called the "cobra pose" and it can be very effective at stretching your wrists. Building strength takes time, which means you need to be patient. You're not going to do a couple exercises and wake up tomorrow to some big meat-claws at the end of your arms. The name of the game is consistency, not speed. Commit to a training routine and start doing it consistently, without taking a day off because you just don't feel like it. Have patience and work for stronger wrists.


Lakukan pemanasan pada jari-jari.

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Warming up is important part of any exercise routine. This includes your fingers.


Lakukan pemanasan sebelum berlatih gimnastik agar otot tidak cedera. Pastikan Anda selalu berlatih di lantai yang dialasi karet busa. Rekrutlah instruktur gimnastik berpengalaman sehingga Anda berlatih dengan teknik yang benar. Terapkan tata tertib yang berlaku di gym atau sanggar gimnastik. Gunakan perlengkapan yang menjamin keamanan berlatih. Konsumsilah makanan bernutrisi Biasakan tidur malam yang nyenyak setiap hari. Berhentilah berlatih dan segera temui dokter jika Anda mengalami cedera.

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Warming up helps prime your muscles and improve your circulation, helping to prevent injury and reduce strain on your muscles and heart. Before you practice gymnastics or perform a routine, spend at least 5 minutes warming up with some light exercise and stretching. For example, you might start with a few minutes of jump-rope, light jogging, and dynamic stretches (such as kicks, arm swings, and trunk twists). Practicing over a hard floor increases your risk of injuring yourself, especially if you fall. Whether you’re practicing in the gym or at home, make sure the floor is well-padded. If you’re practicing on equipment, make sure the mats underneath you are properly secured. Using poor technique can increase your risk of developing injuries, such as stress fractures, strains and sprains, and back pain. To keep yourself safe while you practice and perform, always work with a coach or instructor who can guide you and make sure that you are doing each move correctly. Don’t attempt to do advanced moves or stunts without the guidance of a coach. Most gyms have rules in place to protect you and your fellow gym-goers. Before you start practicing gymnastics, take time to familiarize yourself with your gym’s safety regulations. Common safety rules include:  Limiting the use of equipment to one person at a time Not wearing jewelry or other items that might get snagged on the equipment Practicing good jumping technique when using foam pits (e.g., jumping only onto your feet, back, or bottom, and never diving headfirst or landing on your knees) Always training with a partner or coach Depending on the type of gymnastics you are doing, you may need to wear protective gear to prevent injuries to your hands, feet, and joints. Talk to your coach or instructor about what kinds of gear you should wear.  For example, you may need to wear grips or sports tape on your hands while doing exercises on the rings or bars. For some gymnastics stunts, such as vaults, it’s important to wear reinforced shoes to prevent damage to your toes...


Lakukan pemanasan sebelum berolahraga atau melakukan aktivitas berat. Pakai sepatu yang sesuai. Terus lakukan peregangan dan latihan pergelangan kaki.  ketika ada tekanan.

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Be sure to warm up with stretching and cardiovascular exercise before you perform any strenuous physical activity.  If you jog, for instance, start with a leisurely walk to warm up your ankle joint before you up your pace.  If you are prone to repeated ankle injuries, you may want to consider wearing an ankle brace while you exercise. When you're learning a new sport or exercise, be careful not to do it at full intensity until you're fully conditioned for the activity. Some people find that high-top sneakers help to stabilize their ankles while they are exercising. No matter what your activity, wear shoes that fit well and are comfortable. Make sure that the soles aren't so slick that you risk falling, and avoid high heels in situations where you will be standing a lot or walking frequently. Even when your ankle is fully healed, you should continue with your ankle stretches and exercises. Do them daily for both ankles. This will help keep them strong and flexible, preventing any future injury. You can even incorporate ankle exercise into everyday life. Try standing on one leg while you are brushing your teeth or doing other mundane chores. when you experience stress. Taping your ankle when you experience minor stress such as a sore joint or a twist can help provide you with extra support while still allowing you to be mobile. You wrap the ankle tape in much the same way as you do a bandage, but there are a few extra steps you should take first.  Put heel and lace pads on the top and backside of your ankle before adding the under dressing. Wrap the whole area in pre-wrap. Wrap the top and bottom of the pre-wrapped areas with athletic tape to create anchors. Apply stirrups by taping a U-shape from one side of the ankle to the other, going under the heel. Wrap the rest of the pre-wrapped area in tape, working in a triangular pattern that goes around the ankle and under the arch of the foot.


Lakukan pemanasan sebelum masuk kolam. Perkuat tendangan Anda. Lakukan latihan plank. Lakukan latihan tanpa beban. Perkuat otot inti tubuh. Lakukan olahraga lain di luar kolam renang.

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If you are getting serious about swimming then you should be warming up outside the pool (no more than 30 mins is necessary) before you go swimming. Do hamstring stretches, prone holds, sprinting, push ups, sit-ups, burpees, and streamline burpees (where you have to do a burpee but end in a tight streamline). If you can't make it to the pool you can still improve your strokes and build muscle. Practicing flutter kicks can be a great exercise for your core. Lay on your back and position your hands together underneath your rear. Then elevate your legs lightly and begin kicking your legs alternately. Try doing this for about thirty seconds, rest, and repeat. Planks are effective body weight exercises that strengthen your upper and lower body, as well as your shoulders, arms, and glutes. This is a great out of water exercise. Practice these steps to perfect your planks:  Position yourself like you are about to do a push-up. Ground your arms slightly wider than your shoulders length. Use your toes to hold your feet and squeeze your glutes (your butt), to stabilize your body. Align your head to be in line with your back. Focus looking down at a single spot on the floor. Hold this position for about twenty seconds. You want to make sure that your legs aren't holding any of the pressure. Practice this at intervals that are comfortable to you. You don't need to hit the gym every time you need to workout. Set yourself up for a routine of about twenty minutes. Try a few of these in your exercise:  10-15 reps of push-up 20-30 reps of crunches 5-10 reps of pull ups 10-15 reps of goblet squats Rest for a minute and repeat Your core is the most important group of muscles that helps you do just about everything. Swimming relies heavily on the strength of your core. Practice a few routines like these:  The bird dog position. Get on your hands and knees, and hold your spine as flat as possible. Then extend your left arm and right leg out away from your body. Do not raise your limbs over your spine, but rather keep them on...


Lakukan pemanasan sebelum menyanyi. Banyak-banyaklah minum air. Tidurlah yang banyak. Hindari konsumsi alkohol, kafeina, dan produk susu yang berlebihan. Cobalah untuk tidak berteriak. Hindari merokok.

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Just like an athlete needs to prepare their muscles, a singer needs to warm up their voice to prevent strain and injury. Don't start with a song, or even vowels and consonants. Instead, run through some scales with simple sounds and breaths. Exercises for your warm-up include:  Hum. Humming activates your breath without straining your vocal chords.  Trill your lips and tongue to warm up your mouth and jaw. Begin with a simple scale, going up and down slowly (doh – mi – sol – mi – doh). Begin with the easiest songs you are going to practice, waiting 10-15 minutes to tackle the tougher parts. Vocal chords flap and vibrate to create sound, and they need to be properly lubricated to move freely. Drink 4-6 glasses of water a day and keep a full water bottle near you when practicing. On the night of a concert, make sure that you drink water throughout the day and before performing. Make sure you start drinking at least 30 minutes before performing so that your body has time to absorb the water. You need to feel well-rested to focus on your singing technique and prevent vocal fatigue or injury. Adults should get 6-8 hours of regular sleep each night in order to sing as beautifully as possible. Alcohol and caffeine dry out your throat, causing you to strain as you sing. Eating or drinking a lot of dairy products promotes the creation of mucous, which can inhibit proper breathing techniques. Yelling strains your voice by forcing air violently through your vocal chords. Speak softly whenever possible to protect your voice when you need it. Smoking damages the tissue in your lungs and should be avoided at all costs. There are few things that can do more permanent damage to your beautiful singing voice than smoking.


Lakukan pemanasan selama 5-6 menit sebelum berolahraga intensitas ringan. Lakukan gerakan melompat ke atas 2 set, 15-24 kali/set. Gerakkan tubuh secara menyeluruh dengan melakukan loncat bintang 2 set. Lakukan squat untuk melatih tubuh bawah. Latih lengan dan kaki dengan menjejakkan jemari kaki ke belakang. Lakukan burpee untuk mengakhiri latihan kardio. Lakukan peregangan ringan sebagai latihan pendinginan. Tontonlah video panduan latihan pemanasan kardio yang mudah diikuti.

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Before you start your home cardio routine, get your blood pumping for a few minutes and warm up your muscles. For example, you might try the following warmup routine:  March in place for 3 minutes. Lift your legs high and pump your arms while you march. First go forwards, then switch up and go backwards. Stand with your fists out in front of you. Alternate placing each of your heels on the floor in front of you for 60 seconds. Aim for 60 heel digs in 60 seconds. Stand up straight and alternate bringing up each knee to touch the opposite hand. Keep doing this for 30 seconds, and try to do 30 knee lifts total. Do 2 sets of 10 repetitions of shoulder rolls. With your arms hanging loose at your sides, roll your shoulders forward 5 times and backward 5 times, then repeat the process. You can also do this while marching in place! Stand with your knees shoulder-width apart and your arms stretched straight out in front of you. Keep your back straight and bend your knees gradually to lower yourself by about 4 inches (10 cm), then gradually come back up again. Repeat this 10 times. Rocket jumps are a fun and exhilarating way to start your workout! Put your feet hip-width apart and bend your knees slightly. Bend down and put your hands on your thighs. Then, jump up and stretch out your whole body, reaching straight toward the sky with both hands. Try to land gently, then get your feet and knees back into the starting position before jumping up again. Repeat this 15-24 times. Rest for a minute or 2, then do another set.  As you get used to this exercise, you can make it more challenging by starting in a deeper squat. You can also try holding a light weight or water bottle in your hands at the center of your chest and raising it above your head as you jump. When you’re done, do 15-45 seconds of walking or jogging in place. Star jumps are similar to jumping jacks, but with the twist that you do them while airborne. Start with your feet hip-width apart and your knees slightly bent, and let your arms hang by your sides. Jump...


Lakukan pemanasan setiap kali Anda mau mulai berolahraga. Dinginkan tubuh setelah berolahraga. Regangkan tubuh sebelum dan sesudah latihan.

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A warm up gradually increases your heart rate, body temperature, and blood flow. Warming up your body before exercise can help to prevent injury and reduce soreness from a workout.  A warm up should be a light version of your planned exercise. Warm ups should last for around ten minutes. You shouldn't feel exhausted or overly tired from your warm up. For example, before going for a fast walk, warm up by walking slowly for around ten minutes. It's important to gradually cool your body down after a workout. Cooling down can help your heart rate return to a normal resting rate and may help prevent injury or soreness after the workout.  A cool down requires you to gradually reduce the intensity of your chosen exercise or activity. Try to cool down for around ten minutes. You may want to include stretching in your cool-down. For example, if you went for a walk, reduce your pace for around ten minutes. Include stretching in your warm-ups and cool-downs to help your muscles stay flexible and maintain their full range of motion. Stretches should be held for around thirty seconds each before repeating the stretch on the opposite side of the body. Try including some of the following stretches in your workouts:  Keep your shoulders flexible by bringing your arm across your body and holding it in place with your opposite hand. Push slightly with your opposing hand and feel the stretch across your shoulder. Stretch your hamstrings by first laying down on your back. Put one of your legs up and rest your foot against the outer corner of a wall. Slowly straighten your leg and hold for thirty seconds. Repeat the same motion with your other leg. To stretch your quadriceps, grab your ankle while standing and pull it up and back. You will feel the stretch in the front of your leg. You may want to hold onto something in order to keep your balance.


Lakukan pemanasan suara sebelum menyanyi. Berlatihlah minimal 15 menit sehari. Terimalah suara Anda apa adanya meskipun terasa kurang sempurna. Lakukan latihan vokal di bawah bimbingan pelatih profesional. Berlatihlah menyanyi di depan anggota keluarga atau grup kecil.

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up with vocal exercises before singing. You wouldn’t try running a marathon without stretching, so don’t sing without flexing your vocal cords. Start by sighing to gently stretch your vocal cords while also releasing physical and emotional tension. Sing different notes up and down your vocal range. Stop if you feel your vocal cords straining. Warming up your voice does protect your vocal cords, but it also gives you a chance to relax and gain confidence before singing.  Try warming up with lip trills. Put your lips together and vibrate your lips like you’re humming. Practice this with different notes. Also try arpeggios, such as by singing the “Do Re Mi” tonal scale. You can also choose a sound like “Re” and sing it up and down your vocal range. This exercise is called a siren. Don’t forget to use your entire body! This means maintaining your posture and relaxing your jaw. The more you practice, the more comfortable you will feel singing! Make some time so you can listen to yourself sing. As you hear your own voice, you will likely start caring less if others hear it too. In addition, you get plenty of time to improve your vocal skills, which also leads to more confidence.  Unfortunately, practice doesn't mean perfection. Remember to practice healthy singing, such as good posture and stopping when your vocal cords feel strained. You can sing when you’re doing daily tasks like work or cleaning. This can help make singing feel second nature to you. Love your voice because it is uniquely yours. If you don’t want to hear it, then don’t expect the audience to want to hear it either. Any doubt you feel towards your voice shows on your face and in your body language. You are unlikely to ever feel confident if you are busy doubting your voice.  Many famous singers don’t make it on their voices alone. Artists like Bob Dylan, Ozzy Osbourne, Britney Spears, and Madonna aren’t technically gifted vocalists. No one is a “natural.” Success while singing comes from practice as well as confidence from personality,...


Lakukan pemanasan suara sebelum menyanyi. Biarkan pita suara beristirahat. Minumlah air putih. Jangan merokok. Berolahragalah

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Before you begin singing you should warm up your vocal cords. This way you will not strain your voice. This will help ensure that your vocal cords and diaphragm are able to support and produce the sound that is required while singing. You could try humming or practicing tongue twisters before you start singing. You can strain your singing voice through overuse. Avoid talking too much in extremely loud environments. Similarly, you should never sing when you have a cold. This could put unnecessary strain on your voice. Make sure you give your vocal cords time to rest and repair. You can also protect your singing voice by drinking plenty of water. Make sure to drink between six and eight glasses of water daily. This will keep your vocal cords hydrated. A dry throat can strain and damage your singing voice. Smoking cigarettes can cause irreversible damage to your lungs and vocal cords. The smoke dries out and irritates the vocal cords causing them to swell. If smoking continues over a long period of time, your voice may begin to sound hoarse and raspy. Aerobic exercise, such as swimming, running, or cycling can help to expand your lungs and clear your airways. This will make it easier for you to sing and will improve the quality and control of your singing voice. For the best results, exercise for at least 30 minutes four to five times per week.


Lakukan pemanasan. Cukupi kebutuhan cairan tubuh dengan minum 8-11 gelas air setiap hari. Lakukan latihan kekuatan. Ketahui kapan Anda harus berhenti.

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Pulled muscles happen when your muscles get overstrained, which can often occur as a result of exerting yourself before you've properly warmed up. Take the time to stretch and get your muscles warmed up before you participate in a physical activity.  If you enjoy running, take a light jog before doing sprints or faster running. If you play a team sport, you can jog, play catch, or do light calisthenics before diving into the game. Use a foam roller to stretch out the muscles in your legs, back, and shoulders. This can help you warm up your body better. by drinking at least 8-11 glasses of water daily. Dehydration increases your risk of straining your muscles. Make sure you're drinking plenty of water throughout the day, including during your workout. Don't wait until you feel thirsty to drink water, as you're already getting dehydrated by the time you feel thirsty. If you exercise a lot, make sure you're drinking more water. You might also drink sports drinks, since low electrolytes can also increase your risk of pulling a muscle. Incorporating weightlifting and other strength training into your exercise routine can help prevent the chance that you'll pull a muscle during an activity. Use free weights at home or work out in the weight room at the gym to build a solid, strong core and keep your muscles limber. It's easy to get caught up in the moment when you're doing a physical activity and force yourself to keep going even when the pain in your leg or arm indicates you should stop. Remember that putting more strain on a pulled muscle will only make things worse. If you cause a deeper tear, you may have to sit out for an entire season instead of just one game.


Lakukan pemanasan. Lakukan peregangan otot hamstring. Lakukan peregangan otot paha dalam. Lakukan peregangan punggung.

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Warm your muscles up with some brief cardio like running, jumping rope, or doing jumping jacks. It’s important to warm up your muscles before stretching to avoid strain and potential injury. Before trying to touch your feet to your head, stretch your hamstrings to avoid straining them.  Sit upright on the ground with your legs held straight in front of you. Slowly bend forward at the waist, keeping your back straight. Extend your hands and reach for your toes. If you can’t reach your toes, try touching your ankles or perhaps your knees. Move your extended legs out so that they’re about shoulder width distance apart. Repeat bending forward and reaching for your toes (or ankles or knees). Begin by sitting on the ground with your legs extended in front of you.  Bend your right knee and bring your right foot inward towards your pelvis. Slowly bend forward at the waist, keeping your back straight. Extend your left hand towards your left foot; try to touch your toes. If you can’t reach your toes, try to touch your ankle or your knee. Repeat each step on the left side. Warm up your back with some gentle stretches so you don’t strain it.  Start on your hands and knees and slowly drop your head and pull your back up into an arch. Hold for several seconds. Drop your stomach, lift your head, and pull your back downward into an inverted arch.  For the next stretch, lie on your back with your knees bent and your feet on the ground. Keeping your back on the ground and your legs bent, slowly lower your knees to the ground on your right. Move your legs back into a neutral position. Repeat the stretch on the left side.