Lakukan pengaturan soal secara vertikal. Interpretasikan kolom satuan. Lingkari pasangan 1-an di kolom duaan. Interpretasikan kolom duaan. Lingkari pasangan 1-an di kolom empatan. Interpretasikan kolom empatan. Lanjutkan melingkari pasangan 1-an untuk tiap nilai tempat. Periksa jawaban Anda.

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Circle pairs of 1s (digits) in the ones column. Remember, the ones column in binary is the far right column. For example, if adding 1010 + 1111 + 1011 + 1110, you should circle 1 pair of 1s. For each pair of 1s, carry a 1 into the twos column. If there is only one 1, or if there is one 1 left over after circling pairs of 1s, then write a 1 in the answer’s ones place. If there are no 1s left over, place a 0 in the answer’s ones place. For example, since you circled one pair of 1s, you would carry a 1 into the twos column, and drop a 0 in the answer’s ones place. Don’t forget to include any digits you carried over from the ones column. For example, if adding 1010 + 1111 + 1011 + 1110, you should circle 2 pairs of 1s, and have one 1 left over. For each pair of 1s, carry a 1 into the fours column and drop a 0 into the answer’s twos place. If there is only one 1, or if there is a 1 left over after circling pairs of 1s, then place a 1 into the answer’s twos place. If there are no 1s left over, place a 0 in the answer’s ones place. For example, since you circled 2 pairs of 1s and had one 1 leftover, you would carry a 1 into the fours column twice, and drop a 1 in the answer’s twos place. Don’t forget to include any digits you carried over from the twos column. For example, if adding 1010 + 1111 + 1011 + 1110, you should circle 2 pairs of 1s, since you carried 1 over twice from the twos column. Carry over a 1 into the eights column for each pair of 1s. Don’t forget to put a 1 in the fours place if you have one 1 left over, or a 0 in the fours place if you have no 1s left over. For example, since you circled 2 pairs of 1s with none left over, you would carry a 1 into the eights column twice, and place a 0 in the answer’s fours column. Don’t forget to carry a 1 into the next column for each circled pair, to place a 1 in the answer if there is a 1 left over, and to place a 0 in the answer if only zeros remain in the column. For example, if adding 1010 + 1111 + 1011 + 1110, for the eights place you should circle 3 pairs...


Lakukan pengecatan di luar ruangan, jika memungkinkan. Lancarkan aliran udara di dalam ruangan. Siapkan tempat mengecat. Lindungi area di sekeliling Anda.

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Spray paint is dangerous to inhale, and the overspray and dust can easily land on nearby surfaces. Take the item you want to spray paint outside when possible, such as when the temperature is mild, when there's no precipitation, and when it’s a calm day.  The ideal temperature range for spray painting is between 64 and 77 F (18 and 25 C).  The ideal humidity for spray painting is between 40 and 50 percent.  When you can’t spray paint outside, take the project to a shed or garage if possible. Inhaling spray paint is bad for your health. To protect yourself, open windows, doors, and turn on exhaust vents when you must work inside. Don’t turn on any fans, as these will just blow the paint around. Invest in an activated carbon mask if you work with spray paint often. This will protect your lungs and keep you safe from the health problems associated with spray paint exposure. A spray paint booth protects surrounding areas from overspray, and protects the painted item from dust and dirt when it’s still wet. For smaller projects, you can make your own simple spray paint booth with a box and a pair of scissors:  Find a box that’s larger than the items you're spray painting Cut off the flaps that form the lid Lay the box on its side with the opening facing you Cut off the top panel Leave the bottom, side, and back panels of the box in place Place the item in the center of the bottom panel For larger projects, you may not be able to make your own spray paint booth. To protect the floor and surrounding areas from overspray, lay out a large drop cloth or piece of cardboard. Place the item in the center of the cloth or cardboard. If you also want to protect the drop cloth from excess paint, lay down some newspaper over the cloth and place the item on the newspaper.


Lakukan pengecekan dengan menguji kekuatan dan kemampuan diri sendiri. Lakukan pengecekan kejadian sehari-hari. Lakukan tes membaca.

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Clearly, if you can fly or lift extremely heavy objects, you're not awake. Keep in mind, however, that a lucid dreaming state can be a good way to practice actual physical actions that can help you in the real world. Some health care professionals use it to help people recovering from injuries envision their bodies recovering. The following abilities, however, are symptomatic of dreams. Test your abilities as follows:  Try to levitate or float. If you can, you're in a dream state. Can you speak normally? If your voice is extremely croaky or not coming from your mouth at all, you're more than likely dreaming (it could also mean laryngitis, but it's probably a dream if your throat doesn't feel sore). Another dream sign is if your voice is way too high or low or is in a different accent. Try jumping on the spot. Can you jump over the moon, or maintain a jump for an abnormally long period of time? Or did you jump straight up and then land on Earth with a thud? Are you able to shift objects across a room or area without going near them? Can you switch appliances and lights on and off with thoughts alone? In addition, note that the level of light will rarely change as a result of flipping a switch in a dream state. Be aware that not every lucid dreaming advocate believes that this is a reliable test - for some dreamers, nothing changes when a light is switched on and off. Can you make objects appear before you just by wishing? Can you breathe underwater or teleport? If so, then you must be dreaming. Do you have superpowers with the 'excuse' being you've always had them but you forgot? Do you seem perfectly normal, but weird things happen with location? For example, if you're walking around the streets of Paris, but get lost and end up in New York, then you must be dreaming. Have you forgotten how to do normal things? (like suddenly not knowing how to write your name or even speak). Are you doing something ridiculous? For example, trying to fix a leaky tap with a spatula, trying to hold up a supermarket for no...


Lakukan pengecekan properti. Buatlah ceklis. Susunlah anggaran keuangan. Gunakan jasa kontraktor. Ajaklah kontraktor melihat properti. Dapatkan izin yang diperlukan.

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Before you begin to rehab, thoroughly inspect the property.  Note which items are in good condition and which areas need work. It's helpful to have a professional inspector walk through with you. He or she will be able to identify things that you may miss. In the U.S. you can find a qualified inspector through the American Society of Home Inspectors. Ask the inspector questions as you go through the property.  The home inspection should include the heating system, air-conditioning or HVAC system, interior plumbing, electrical system, the roof, the attic, any visible insulation, walls, ceilings, flooring, windows, doors, foundation, sewer line, and the basement.  If you are not a contractor, you should not conduct the inspection alone. Take pictures of everything during the inspection. Your inspector will typically take photos of problem areas for their records, but you should have documentation for your purposes, as well. The cost of an inspection depends on the size of the property. Once you identify areas that need work, create a rehab checklist. This will help you stay on track and not miss any repairs. Include both interior (walls, paint, etc.) and exterior items (e.g. landscaping, gutters, and outside lighting).  The checklist should be very detailed and describe everything that needs to be done to the property.  The inspection report can be used to generate the checklist. Go through your checklist and decide how much each repair will cost.  An Excel spreadsheet is a great tool to use for your budget.  The budget should be itemized for each individual repair.  If the cost of your repairs exceeds your budget, you will need to make some changes to the checklist.  Budget for unanticipated problems.  These are bound to happen.  New issues may arise once you begin the rehab process. If you plan to sell the property once rehabbing is finished, consider how much you will be able to sell the property for. Having a good contractor will make the rehab process much easier.  Take your time when you are searching for...


Lakukan pengelupasan atau eksfoliasi wajah Anda dengan lembut. Tuangkan toner secukupnya pada beberapa helai kapas. Oleskan pelembap yang baik dengan minyak alami seperti rosemary atau almon. Gunakan kelompok produk yang sama.

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Exfoliation removes dead skin cells, impurities and excess oil while preparing your skin for cleansing and toning.  Before exfoliating, use a cleanser on your skin. Gently massage your skin in circular motions for a few minutes to promote blood circulation, to remove makeup and to eliminate excess oil, or sebum. Many cleansers contain exfoliating beads or other ingredients that allow you to accomplish both tasks at once. Just avoid cleansers that have drying ingredients like deodorants, colors or fragrances. Also, skip cleansers that have "antibacterial" on the label. Pour some toner onto a cotton ball. Rub the toner over your face until no excess dirt remains. Massage the cream into your skin for hydration and a dewy look.  Use a moisturizer with at least SPF 15 to prevent premature aging from sun exposure.  Look for moisturizer containing humectants like glycerin, propylene glycol or urea. Humectants attract water when you apply them to your skin and improve its hydration.  Choose moisturizers with alpha-hydroxy acids (AHAs). AHAs improve dead skin cell turnover, which results in decreased dryness, acne, wrinkles and age spots. Since these products make your skin more sensitive to the sun, you should always follow with sunscreen. Switch moisturizers according to the season. In the summer, use a lighter product. In the winter, choose something thicker and heavier. If you use 1 brand of cleanser, choose your toning and moisturizing products from the same brand. Taking a unified approach is often better for your skin, because mixed brands don't always interact well with one another.


Lakukan pengelupasan kulit. Pergi berenang. Gunakan krim penghilang rambut. Pergi ke ruang beruap. Gunakan produk peluntur warna kulit cokelat palsu tertentu. Hindari noda warna kulit kecokelatan di lain kesempatan.

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The number one way to remove unwanted fake tan is to exfoliate your skin in the shower. Exfoliating removes the top layers of tanned skin, revealing the new, untanned skin underneath. You can exfoliate using a body scrub (preferably one with large gritty particles, such as a salt or sugar scrub) and/or a loofah.  Exfoliate in the shower every morning, really focusing on the areas where fake tan tends to stick, such as the knees and elbows. Massage the skin with the body scrub or loofah using circular motions. Just don't scrub too hard or you might damage the skin. Only use scrubs and loofahs on the body. Removing fake tan from the face will require a gentler exfoliator, such as a facial scrub containing fine particles or a damp washcloth. Swimming can help fade sun tan and fake tan. If stubborn patches of real or fake tan remain despite your exfoliating, consider hitting your local pool. The chemicals added to the pool water, such as chlorine, will help to strip fake tan from the skin, leaving you streak free. Try to swim for at least an hour, to give the pool water enough time to do its thing. Don't just splash around, do as many lengths of the pool as you can throughout the hour. This will provide a great cardio workout! Two bird, one stone. Hair removal creams can be used to remove particularly resistant patches of fake tan. This is due to the fact that hair removal creams contain chemicals that break down substances in the fake tan, allowing it to be easily wiped away. All you need to do is apply a light layer of the hair removal cream to the patchy or streaky tan you want to remove, let it sit for about ten seconds, then wipe it away with a cleansing wipe or damp towel.  Obviously the main use of these creams is to remove hair, so don't use this technique on any areas of the body where you may wish to keep your hair -- such as arms. People with sensitive skin may not react well to these creams, so do a patch test on a small area of skin, such as on your wrist, before applying it all over. Hair removal...


Lakukan pengelupasan lagi. Tepuklah dengan handuk yang lembut untuk mengeringkan area bikini Anda. Berilah pelembab. Berikan bedak bayi di area kemaluan Anda. Berilah jarak waktu beberapa hari jika Anda ingin mencukur lagi.

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You're probably thinking, "This again?" Yes. This again! Exfoliating after gets rid of the dead skin your razor whipped up and aligns your follicles preventing ingrown hairs (which are the worst). A sugar scrub at this point can work wonders. If that's not in your bathroom, make a baking soda paste to leave your skin smooth to the touch. This is obviously bikini shaving to the extreme -- warranting the absolute most top-notch results. Don't rub your bikini area vigorously, or you may irritate the delicate skin. It's just been through a lot! If you notice any stray hairs, grab a pair of tweezers to put the finishing touches on the area. Sometimes you can spend what seems like hours down there shaving and you've still missed a few. Use something that is non-scented as perfumes can be irritating, especially to freshly shaven skin. Aloe vera and baby oil  are good standard options. Avoid coloring agents, too. If you use lotion, make sure it's the plainest kind you can buy. You can spray on some scents later if you'd like. You may also apply baby lotion to the area to reduce irritation. Just don't go overboard! Smothering the area won't let your skin breathe, leading to pimples and the like. Make sure to only apply these products externally. For a constantly hair-free look, you may have to look at other hair removal techniques, such as waxing or laser hair removal. Shaving works, but it requires constant upkeep.


Lakukan penggantian air parsial setiap minggu. “Atur ulang” akuarium bersamaan dengan penggantian air. Batasi penggunaan lampu. Jangan memberi makan ikan terlalu banyak.

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It is a good idea to complete a weekly, or bi-weekly, water change on a consistent basis. Again, you will not remove all of the water each time, only 25-30%. If you see the need, you can also do a deep cleaning of your tank on a monthly basis. You must balance out a desire to keep your tank clean with the health of your fish. Too frequent, or too few, cleanings can adversely impact their health. Performing partial changes is also an excellent way to re-establish stability in your tank after an unusual event, such as a re-scaping or a chemical overdose. Don’t be afraid to do an unscheduled water change in these cases as the reward is worth it. If you run your aquarium lights all day and every day, you will likely see a quick, aggressive accumulation of algae and debris. This is because the light is helping the algae to feed off of your tank. Instead, try keeping your lights on for 10-14 hours for tanks with live plants or 6-10 hours otherwise. Much of the debris that you siphon out of the gravel will be leftover food. To avoid this issue, resist the desire to overfeed and instead stick with a once or twice daily schedule. And, adjust your feeding practices depending on how well your fish eat what is offered.


Lakukan penggantian air parsial. Buang zat organik yang tidak seharusnya berada di akuarium. Kurangi frekuensi dan kuantitas makanan yang diberikan. Tambahkan bakteri baik ke dalam air. Turunkan pH akuarium. Cobalah menambahkan aerasi air. Gunakan obat tetes penetralisir.

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Partial water changes are an excellent and efficient way of reducing ammonia levels and maintaining a clean tank for your fish. You should aim to do a partial water change about once a week, though you may need to do it more often, depending on your tank's conditions. A good way to check if you need to do partial changes more frequently is by stirring up the substrate gravel with a fish net. If a lot of debris floats up, it's a good sign you're not changing the water often enough.  Let fresh water sit out overnight to dechlorinate, or treat the fresh water with a dechlorination product. Wash your hands and make sure you've washed away all residue of soap, lotions, and other potential contaminants. Dry your hands with a clean paper towel. Disconnect any electrical appliances near the fish tank to prevent any risk of accidental electrocution. Wait to reconnect those appliances until you've finished changing the water and checked that everything is dry. For an otherwise healthy tank, you can aim to replace about 30% of the water. In a 10 gallon (37.9 L) tank, that means replacing 3 gallons (11.4 L) of water. You don't necessarily need to remove the fish for a partial water change. Just be careful as you put your hands in the tank so you don't startle the fish. Scrape off any algae that's grown on the walls of the tank. You can buy a specialized tool for scraping algae, or simply use an old credit card. Use a siphon tube to drain out 30% of the old water into a bucket or nearby sink. When you've removed enough of the old water, slowly pour in the fresh, dechlorinated water. Decaying organic matter is a large factor in elevated ammonia levels. By using a fish net to scoop out anything that shouldn't be there (basically anything but the living fish and plants you want in the tank), you can help lower ammonia levels and prevent them from rising.  Uneaten food is a large contributor to ammonia levels. Fish waste can also cause spikes in ammonia as it decomposes. Dead plant matter or dead fish left in your tank will...


Lakukan penghematan air. Kurangi penggunaan bahan kimia. Jangan membuang sampah berbahaya sembarangn. Bantu usaha lokal untuk menjaga kelestaria air.

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It takes a lot of energy to bring water from rivers, groundwater, or whatever your local water source is into your home. Water must be pumped to a treatment plant, filtered and treated with chemicals to clean it, then pumped into your neighborhood so you can use it home. Saving as much water as possible reduces the stress this whole process puts on natural bodies of water in the environment. Here are a few ways to conserve water:  Use the low-water dishwashing method. Instead of having the water running the whole time, fill one sink with hot soapy water, then turn off the water and scrub the dishes. Dip them into a second sink filled with clean water, then dry and store them. Install a low-flow shower head and take short showers. Long showers and baths use a lot more water. Use water-saving appliances, like a dishwasher and washing machine. Fix leaks in your pipes so water isn't constantly coming out. Don't leave water running while you brush your teeth. Don’t water your lawn. Let rain do the work instead of pumping clean water into your front lawn. If it's legal in your area, save grey water or collect water  rain barrel to use. If you want a green lawn, plant native plants or low-water plants like moss instead. Chemicals washed down the drain or applied directly to the grass can taint the water supply, causing problems for wildlife and humans alike. Figure out which chemicals you can replace with something else so you can avoid washing toxins down the drain.  Use alternative cleaning solutions. Try white vinegar and baking soda to clean your kitchen and bathroom. Reconsider your personal body care items. Replace shampoos, conditioners and soaps with natural versions. Your body will thank you, too. Try natural pesticides and herbicides. Instead of spraying for weeds, try planting native species that naturally take care of the problem. Paint, motor oil, ammonia, and other strong chemical solutions should not be dumped down the drain or into the yard, because they'll seep into the groundwater. These items need...


Lakukan pengobatan dengan resep dari dokter. Patuhi petunjuk dosis yang diresepkan. Pastikan bahwa infeksinya telah punah.

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After your doctor or physician has diagnosed you with a tapeworm infection, he or she will prescribe an oral medication. Tapeworms are treated with three common prescriptions: praziquantel, albendazole, and nitazoxanide.  The variety your doctor prescribes will depend upon the type of infection you have contracted. In addition to properly taking your medication, it is important to avoid reinfecting yourself (or infecting others). Tapeworm medications do not affect the parasites' eggs, so you can reintroduce the infection if you neglect good bathroom and kitchen hygiene. If more serious infection such as cysticercosis is involved, your doctor may recommend a longer and more involved treatment regimen.  Treatment may include prescription drugs, anti-inflammatory, and anti-epileptic therapy, or surgery. Your physician will want to re-evaluate you after you have been taking your medication for some time.  Depending on the severity of the infection, this can be anywhere from one to three months after you begin treatment. Prescription medication is 85 to 100 percent effective.  Effectiveness depends on the type of tapeworm and the location of the infection.


Lakukan pengobatan secara hati hati. Minum dekongestan oral untuk meringankan sumbatan. Cobalah mengonsumsi supresan dan ekspektoran batuk. Gunakan semprot hidung corticosteroid. Minum antihistamina oral. Alirkan air ke saluran hidung.

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Over-the-counter medicines like oral decongestants and nasal sprays can be very effective if you have excess mucus but still need to function at work or school; however, you should not take them for longer than about three days.  Taking these products for longer than three days can lead to a boomerang effect in which your mucus builds up even more than it did before. Many of these products also have side effects, including increased blood pressure and heart rate. Decongestants give relief to nasal congestion by reducing the swelling of the nasal tissues in the nasal passages. The mucus is dried up in the lungs, allowing the airway passages to open. The mucus is able to easily pass through, preventing an increase in mucus production.  Over-the-counter (OTC) decongestants come in 12 hour or 24 hour treatments. Try Tylenol Cold and Flu or Advil Cold and Sinus. Decongestants are prepared in different forms such as pills, liquids, and nasal sprays. Before taking decongestants, take the time to read the label and ingredients of the medications. If you have hypertension, seek medical counsel before taking any decongestants that contain the active ingredients phenylephrine or pseudoephedrine, because these can elevate blood pressure. A cough suppressant, such as dextromethorphan, inhibits the cough reflex and reduces the adhesiveness and surface tension of mucus. This allows mucus to exit the body more easily, helps relieve chest pain caused by excessive coughing, and removes secretions from the upper and lower airways. Guaifenesin, which can be found in mucoactive agents such as Mucinex, is a cough expectorant that thins the mucus for faster and easier release from the respiratory passage.  You may benefit from a medication that combines both dextromethorphan and guaifenesin, such as Robitussin DM. These medications can serve as both an expectorant and a cough suppressant. Side effects that you need to watch out for include nausea and vomiting, headache, and dizziness. Nasal spray is medication that is sprayed...


Lakukan pengobatan segera. Minum obat antikoagulan. Konsultasikan kemungkinan mengonsumsi obat-obatan trombolitik kepada dokter. Pertimbangkan untuk melakukan operasi.

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Blood clots are life threatening, so medical action must be taken to dissolve them as quickly as possible. Anticoagulant medications interrupt the process of clot formation. There are several different types on the market, including:  Enoxaparin (Lovenox). Enoxaparin is a medication injected to thin the blood immediately. The typical dose for adults is 40 mg injected into a fatty area of the body, such as the arm or abdomen. Warfarin (Coumadin). Warfarin is an anticoagulation pill, which acts as a blood thinner. The dosage depends on the particular patient. To determine the dosage and administration, your doctor may perform a test for blood clotting known as the International Normalized Ratio, or INR. Heparin. Heparin is a traditional anticoagulant medication, given intravenously to prevent the growth of blood clots. The dose depends on your particular circumstances; your doctor should perform blood test measurements to determine dosage. Thrombolytic drugs, also known as “clot busters,” dissolve the fibrin strands that hold clots together. Dosage varies depending on your particular circumstances and on hospital protocols. Talk to your doctor about the right dosage for you. If medication alone cannot eliminate the clot, you will need surgery. There are a few types of surgeries that might apply:  Cardiac catheterization. For blood clots in the heart, cardiac catheterization is performed to locate the clot. A balloon is inserted to open the blockage, and then a stent is placed to keep the appropriate vessel open. The pressure from the balloon and the stent breaks the blood clot into smaller pieces, restoring the flow of blood.  Catheter-directed thrombolysis. A catheter-directed thrombolysis is a surgical procedure in which a catheter is inserted directly to the blood clot, releasing medication to dissolve it.  Thrombectomy. A thrombectomy is simply the surgical removal of the blood clot itself. It is often performed with thrombolysis is ineffective, or when there is an emergency condition requiring immediate treatment.


Lakukan pengobatan yang tepat untuk anak Anda. Hanya gunakan satu jenis obat penurun demam saja. Sejukkan si kecil dengan air. Jagalah agar anak Anda tetap terhidrasi. Pastikan anak Anda beristirahat dengan baik.

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Administer a dose of children's acetaminophen or ibuprofen.  The Mayo Clinic says to only use fever-reducing medications when the fever is above 38.9 °C (102 °F). Most pediatricians recommend treating a fever above 38.9 °C (102 °F), or if the child is uncomfortable with any degree of fever. Both acetaminophen and ibuprofen products are available over the counter and are effective at reducing fever. It is safe to give acetaminophen to children who are over 2 months old, and it is safe to give ibuprofen to children who are more than 6 months old. Refer to the dosing guide on the product package or ask your doctor or pharmacist to measure an appropriate dose based on a child's weight.  Acetaminophen will keep the fever down for four to six hours, and ibuprofen will lower the fever for six to eight hours. Do not alternate doses of acetaminophen and ibuprofen unless instructed to by a physician. This method may be used in rare cases when the fever is above 40 °C (104 °F) and does not decrease after administering one type of medication. Sponge the child in lukewarm water if the temperature remains above 40 °C (104 °F) 30 minutes after you have administered medication.  Sit the child in 51 cm (2 inches) of water that is 29 to 32 °C (85 to 90 °F). Use a sponge or washcloth to continuously moisten his bare skin.  Shivering will cause the child’s body temperature to rise, so slightly increase the water temperature if necessary.  Alternatively, you can apply a lukewarm, wet cloth on forehead, hands, and feet to reduce the temperature. Keep children hydrated with water, juice, popsicles, clear broth or drinks containing electrolytes that are intended to rehydrate the body.  Have the child take small sips of water every 15 to 20 minutes. Juice and sports drinks, like Gatorade or Powerade, are not recommended for infants under one year old, as they don't provide the proper balance of electrolytes in young children.  Pedialyte, or other electrolyte replacement drinks designed for children, are ideal for ensuring proper...


Lakukan penguapan untuk meredakan selesma. Lakukan penguapan untuk meredakan stres. Lakukan penguapan penyegaran. Lakukan penguapan untuk membantu tidur.

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There's no clear evidence that steaming your face can help with a cold. However, this is a common home remedy to relieve sinus pressure associated with a cold, and there is minimal evidence that it may be effective in some individuals. If you want to try a cold relief steam, follow the steps above using one or more of the following herbs and essential oils:   Herbs: Chamomile, mint or eucalyptus  Oils: mint, eucalyptus or bergamot Steaming soothes the soul as well as the skin, which is one of the reasons why it's a popular treatment at spas. A facial steam feels especially good when you're stressed out and can take the time to breathe in some wonderful scents while you sit back and relax. Try one or more of the following herbs and oils for a soothing, stress-relieving steam:   Herbs: Lavender, lemon verbena, chamomile  Oils: Passionflower, bergamot, sandalwood An invigorating steam can help you feel awake and refreshed if you do it first thing in the morning, particularly if you use scents that have an energizing effect. For a rejuvenating steam, use one or more of these herbs and oils:   Herbs: Lemon balm, peppermint, ginseng  Oils: Cedarwood, lemongrass, orange, grapefruit, eucalyptus Doing a steam a few minutes before you go to bed can help you relax and sleep peacefully. Try using one or more of these herbs and oils to help you get to sleep more easily next time you have insomnia:   Herbs: Valerian, chamomile, lavender  Oils: Lavender, patchouli, geranium rose


Lakukan pengujian cat di rumah. Mintalah bantuan ahli untuk melakukan pengujian cat. Tentukan jika catnya berbahaya.

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You can buy a home testing kit for lead-based paint at your local hardware store or online. The kit will require you to test a sample of the paint for any lead. These kits are relatively inexpensive and easy to use. Keep in mind home test kits for lead paint are not always reliable. They will not be as accurate as a professional test on the paint. Contact your landlord if you are a renter so they can arrange a professional test on the paint in your home. You can also contact your local department of health or a lead testing service in your area. Professional, qualified individuals can then test the paint in your home for a small fee. The professional test should tell you if there is lead paint in your home and if so, if it is hazardous to your health. Lead paint that is in good condition, where it is not peeling, chipping, or flaking, is not considered a health hazard. If there is lead paint in your home that is in good condition, you should still keep an eye on it to make sure it does not become damaged or start to deteriorate.


Lakukan pengukuran buku catatan dan potonglah kain Anda untuk mencocokkannya. Jika Anda ingin adanya tempat pena, bentuklah sekarang. Jika Anda akan menjahit suatu desain di bagian depan, lakukan sekarang. Tempatkan bagian depan sampul menghadap ke bawah di atas permukaan datar. Jahit sepanjang sisi atas dan bawah sampul dengan setik feston (blanket stitch). Selipkan buku catatan Anda pada kantung-kantung sampul.

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Any size notebook will be just fine. Start by measuring around the spine, back to front. Whatever number you get, add 8" (16 cm). You'll need the extra to wrap it around later. As for from top to bottom, add 1/2" (1.25 cm). If your notebook was 5x11, your final results are 5 1/2" wide by 19 inches tall.  You can either use one or two pieces of fabric/felt. For felt, you generally only need one; for fabric, you may want to use two thin pieces so each side is pretty. If this is the case, cut out two and sew them together, each exposing their pretty side. You could also use an old t-shirt! (If you don't need this step, skip it.) Grab your favorite pen and cut a piece of felt that's about 3" (7.5 cm) long and extends about 1" from your pen on both sides.  Place the notebook, open, centered on the fabric. Wrap the sides around it snugly. Looking at the outside edge of your front cover, mark where you would like your pen holder to be attached (a washable marker is good for this). You should be drawing a line down the edge of the right-hand side. Cut a slit along said line. Insert the pen into the small rectangle of fabric to know how snug it needs to be. Pin the edges in place and sew along the very edge with a machine. The ends should lightly curve toward the fold on the edge. Cut off any extra material. Done! Because later the flaps will be sewn down and you won't be able to -- decisions, decisions! You could do more fabric or felt shapes or you could sew on some cute buttons! Since fabric shapes are self-explanatory (cut to shape, sew on), we'll cover adding buttons:  Put a couple of dabs of glue (just dabs!) on your button. Place where you'd like it on your cover. Repeat for all the buttons until your design is glued down in place. Let dry. Sew the buttons to the felt, with 2 or 3 stitches through each button. Fold in the sides of the cover (the part that flaps over the insides) and set with pins. You may need to recenter with your notebook to double-check how big your flaps should be. along the top and bottom...


Lakukan pengukuran cepat terhadap suhu udara. Simpan beberapa cerutu dalam kantung plastik terbuka sampai Anda siap merokok. Simpan di dalam kertas kaca atau pipa sementara waktu. Jauhkan dari kulkas. Mintalah sebuah kotak pada toko cerutu.

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A good cigar is like a living, breathing thing: it needs to be in a very nice temperature room, or it can dry out very quickly. If you've come across a good cigar but don't want to smoke it that day, you can take a few simple steps to keep it fresh.  A cigar should be stored around 70 degrees F, with a humidity of around 70%. In some climates, like Miami, a cigar can be left in its wrapper and stored for a short period of time without much concern for freshness. If you're in Arizona or Alaska, however, the dryness will likely need to be addressed if you need to store the cigar for more than 24 hours.  The tobacco in good cigars was grown in a tropical climate, somewhere between 65 and 72% humidity. Cigars are made from whole wrapped sheets of tobacco, and the construction relies upon them staying oily and moist. Cigars not stored at the optimum temperature and humidity can dry out, crack, or mold. If you're a burgeoning aficionado and want to store lots of cigars for any length of time, you need to purchase a humidor and store your cigars in it. Skip to the next method. If you've got a cigar or two but can't smoke it right away, the best way to store it is in an open ziplock bag with a slightly-moist towel at the mouth of the bag, in a dark space kept at around 70 degrees.  Humidor bags are commonly sold at many cigar retailers, which can keep cigars fresh for several weeks. At good cigar shops, the tobacconist will often ask you about how long you're going to keep the cigar, and might pack the cigar in one of these bags anyway. Talk it out and ask; you stand to learn a lot. The towel should be clean and only very slightly moist, preferably with distilled water. After a few hours, check on the bag to make sure no dampness is accumulating inside. If so, open the bag more and pull the towel back slightly. Cigars can and do mold. Alternatively, cigars can be stored in a clean plastic tub, covered with a very-slightly damp, almost entirely dry towel and kept at the proper temperature. However you choose to store...


Lakukan pengukuran. Siapkan bahan yang dibutuhkan. Kagumi hasil pekerjaan Anda.

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Take a measuring tape and measure the circumference of your hips, or wherever you desire the thong to rest, to determine the length of the band for your thong. Purchase lace trim that is as long as the measurements for the waistband and two times the measurements for the crotch. Depending on the width you desire for your thong, the lace should be about two inches wide. You will also need a piece of cotton fabric for the lining that is about three square inches. Make sure the cotton fabric is similar to the color of lace you choose. After you've finished sewing, turn your thong right side out and try it on. Because the lace is stretchy you shouldn't have had to add any extra material. If you decide the bands are too thick or not thick enough, consider buying lace trim that is less than or more than two inches wide.


Lakukan penilaian diri. Akui perasaan Anda. Coba ikuti terapi. Dapatkan sejumlah saran.

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In a perfect world, your husband would agree to immediately stop looking at porn. However, the situation is likely more nuanced than that. As you go through the process of resolving the situation, check in with you how are doing.  Ask yourself how you are feeling about the progress you've made. Are you feeling good about the possibility of a compromise? How could you make the situation better? Do you want to have another conversation with your husband? Take steps to make yourself feel in control. Remind yourself that you are actively working on finding a solution. Finding a solution could be a lengthy process. You might find yourself feeling more emotional than usual. Remind yourself that that is normal. Allow yourself to feel a range of emotions.  You might go from feeling hopeful to frustrated in the span of one day. That's okay. Don't judge your feelings. Simply acknowledge them and move on. Consider keeping a journal. Writing down how you feel can be very cathartic. It can also help you track patterns in your emotions. When one partner wants to watch porn and the other doesn't, that can be a very tricky situation. Consider talking to an expert. Marriage counseling can be very useful in helping couples work through sensitive issues.  Find the right counselor. Ask your general physician to make a recommendation. Read online reviews. Look for a licensed therapist who specializes in relationship issues. Ask for a consultation. You want to make sure that you like the therapists approach and demeanor. Trying to get your husband to stop looking at porn can be a frustrating situation. Remember that you don't have to go through this alone. You could seek individual counseling.  You can also seek out alternate sources of support. Perhaps you have a spiritual adviser like a priest or minister who could offer you some guidance. Lean on friends and family. It's fine if you don't want to give any details about your marital problems. But you can still say, "I'm going through a rough time, and I could use some extra care...


Lakukan penilaian kondisi tubuh. Kunjungi dokter hewan. Diskusikan berbagai pilihan.

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Before you put your cat on a diet, it’s important to determine whether or not your cat really needs to lose weight. A body condition score consists of a scale from one to five—with five being obese and one being emaciated. An ideal score is three. Rate your cat on the scale according to the following standards:  Score 1: Ribs, spine, and pelvis stick out and can be seen even at a distance. The cat has no body fat and looks starved and bony. Score 2: Ribs, spine, and pelvis can be easily felt. Viewed from above, the cat has a distinct waist. Viewed from the side, the belly is tucked up. The cat looks thin. Score 3: Ribs and spine can be felt but not seen. The cat has a slight waist when viewed from above, and a level (but not saggy) tummy from the side. Ideal. Score 4: Ribs and spine difficult to locate. Pear-shaped tummy from above and sagging down from the side. Can be described as chunky or stout. Score 5: Bony landmarks obscured by fat. Thick cover of fat over chest and tummy. Oval silhouette. Obese. If your cat’s body condition rates as a four or five, then see your veterinarian for more guidance. Your veterinarian will have tools to determine the target weight for your cat based on your cat’s exact size, using a series of measurements such as the length of your cat’s head, width of head, backbone length, radius of the wrist, and girth measurement. The visit to the vet is equally important because your vet will perform a physical exam of your cat to ensure that simple overeating is the cause of your cat’s weight problem and not a more serious medical condition. Several methods are available to help your cat lose weight. When your veterinarian sets a target weight for your cat, discuss the various options available. Your vet will likely recommend a combination of options that may include restricting your cat’s caloric intake, putting your cat on a metabolic diet, and/or making changes to the cat’s lifestyle. Regardless of the strategy you and your vet determine is best for your cat, prepare for a long-term...


Lakukan penilaian terhadap alasan Anda ingin mengganti pengacara. Mintalah opini kedua. Sampaikan kekhawatiran kepada pengacara Anda.

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A client is always allowed to fire an attorney at will, but it's not a decision that should be made lightly. Even if you don't like your attorney or don't think they're doing an excellent job, it might be worth having them finish work that's currently in progress, since firing them could be disruptive and detrimental to your case. When you're making this decision, be sure that firing your attorney will actually give you the results you want in the long run.  If your attorney has already spent a lot of time on your case, it's going to be difficult for another attorney to pick up where he or she left off. It might be hard to find a new attorney who's interested in taking on your case. This is especially true if the case comes with a big lien attached. Unless the new attorney stands to win a lot of money, he or she won't have much incentive to take you on as a client. Other attorneys may also be reluctant to take your case if they see you as a "problem client." This won't be an issue if you have a great reason to fire your attorney, like if he or she has completely dropped the ball, but firing someone because you simply don't like their personality could make it difficult to find another attorney willing to take you on as a client. Another thing to keep in mind is that depending on your case and the agreement you have with your attorney, you may still end up having to pay an expensive attorney's fee. The longer your attorney has been working on your case, the more you'll probably have to pay. If you hire a new attorney, you'll have new fees to pay as well. So switching attorneys mid-case can be quite expensive. However, if you have a good shot at winning, it might be worth it. Even though firing an attorney can complicate things, sometimes it's the best decision to make. If you don't think your attorney is handling your case with competence, it's important to find someone with whom you feel more comfortable. Firing your attorney might be the best way forward if any of the following circumstances apply to your...


Lakukan penilaian ulang atas kehidupan Anda. Bersiaplah menerima perubahan. Temukan pilihan yang lain.

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Loss and change can be devastating, but they also offer us new opportunities to evaluate who we are and what we are doing. Chances are your goals and dreams are different now than they were five or ten years ago, and yet you may have become blind to that change because of habit and circumstance.  Any time you suffer a loss or a sudden change, use it as an opportunity to reassess and re-evaluate your life. Many people see a loved one's death, for example, as a wakeup call to do things differently or stop putting off long-term goals. A job loss can also be a wakeup call to find a job that offers more happiness and fulfillment.  Ask yourself honestly if your current goals and personal values are the same as they used to be. If they are not, find ways to incorporate your new goals and values into your life. Many people fear change, especially big changes that can seem life-altering. But change isn't always a bad thing - in fact, it's normal and healthy for our circumstances to change, and some experts advise that anyone going through change should adapt and modify their identity, rather than resisting inevitable change.  Ask yourself if, in ten or twenty years, you would regret not having taken a chance at trying something new or doing things differently.  Allow yourself to  go through a process of self-discovery. Figure out what it is that you want most in life, and find a way to work toward that goal from your current self.  As you imagine your future self, don't forget that that self is still you. Don't expect to be a different person. Rather, anticipate that experience will make you wiser and more informed than you are, without distancing you from your core self. Some people who have been laid off or otherwise lost a job/status may feel a sense of identity crisis, not knowing what to do or how to pick up the pieces. Some experts advise that one of the best things you can do after losing a job that you loved is to explore other options, seeking ways to do the same work in a different setting.  Consider...


Lakukan penjelajahan. Mainkan permainan kantung.

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If you're stuck on a long shopping trip, you're there with someone else who's doing things that don't interest you. Excuse yourself by telling the other person you're going to have a look around, and agree on a meeting place and time to get back together. Head off and distract yourself any way you can. Even when nothing seems interesting, you can usually find things to look at. Try reading nutrition labels or looking at brand icons in a supermarket, for example.  Don't forget, you can also go outside the building and see what the back lot looks like. Be sure the person you're with hears and understands you when you set a place and time. Ask them to recite it back to you so you know you're both on the same page about the location in particular. If you're young enough, you can usually get away with sitting down in a corner and actually playing with die-cast cars or other small toys inside a store. Don't expect to get away with this if you're a teenager or older, though. Between phones and handheld game consoles like the Nintendo 3DS, there are many games available to play on the go. Prepare ahead of time and bring along an alternate game or two in case you get stuck on one. If you can't find a good place to sit and play your game, check for benches outside the front of the building, or chairs in the back near restrooms and fitting rooms. As with console games at home, don't forget that there are several older handheld systems available for relatively little money, most of which had many fun games made for them. You don't have to buy a top-of-the-line system to have fun.


Lakukan penyaringan dan sirkulasi air akuarium. Pertahankan suhu air yang tepat untuk ikan. Buatlah lingkungan akuarium yang menyenangkan untuk ikan. Lakukan penggantian air sebanyak 10-15%.

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To keep your fish healthy in his environment, you need to keep the tank water clean and toxin free. Fish can release more waste than plants or bacteria can process, and this waste can lead to toxic or harmful chemical build up in the tank if it is not filtered or removed.  If your fish lives in a bowl, you will need to treat the tap water you use in the bowl so it is safe for your fish to live in. Treat tap water with water conditioner and a pinch of aquarium salt  before you put it in the fishbowl. The salt will help to kill bacteria in the water and keep the water clean for your fish. Do not use iodized salt, as this can harm your fish. If your fish lives in an aquarium, you will need to install a filtration system in the aquarium to maintain clean water for your fish. Before you get any fish for your aquarium, you should dechlorinate the tank water and install a filtration system. You will need to allow the tank time to cycle through the water several times, and only introduce a few fish at a time in the environment so the filtration system is not overloaded with waste to process. This will help you avoid “new tank syndrome”, which can kill your fish. If your fish is kept in water that is too warm or too cold, this could lead to high levels of stress in your fish and repress his immune system. This could then leave your fish susceptible to infection and disease. The required water temperature will depend on the fish type. If you have a tropical fish, your water temperature should be around 75 °F (24 °C). Tropical fish are able to tolerate water temperature fluctuations, to an extent. A goldfish, on the other hand, can tolerate water temperatures between 68 and 72 degrees Fahrenheit. The key is to avoid rapid dramatic changes in water temperature and to maintain a water temperature that is comfortable for your fish.  Different species of tropical fish can require different temperatures so always check to make sure you are providing the correct environment. When you buy your fish, the retailer should...


Lakukan penyelidikan lebih lanjut apabila penjual menawarkan produk bernilai tinggi dengan harga murah. Behati-hatilah apabila produk menggunakan foto stok. Periksa apabila penjual menjual produk yang serupa di profilnya. Tanyakan produk kepada penjual. Jangan melakukan transaksi di luar eBay.

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Prices are usually cheaper online, and eBay is known for good deals, but there are some deals that should raise a red flag. Some scam sellers make new accounts to list very valuable items for enormous discounts. These items could be counterfeit, broken, or stolen, and the seller will describe them as new. Do more investigating if you see deals that seem too good to be true.  For example, you might see a seller offering a new iPhone for significantly cheaper than all the other iPhones on eBay. This is a red flag, and you should question why a seller could offer a new iPhone so far below the normal market price. It is an even bigger red flag if the account has few or no reviews. Very cheap items are not necessarily a negative thing. Someone may be moving soon and just has to get rid of items fast. But it is a reason to do more investigating. eBay allows sellers to upload their own photos of the item they're selling. If they upload a stock photo from a website or the product manufacturer, this is a red flag because they may be trying to hide the actual condition of their item. If you see an item using a generic stock photo, look into the seller's feedback to ensure that they are reputable. This is especially important for used and collectible items when the condition is very important. If you can't see the actual item for sale, there is a chance it's damaged or not in the condition that the user is describing. In a seller’s feedback profile, scroll down to find the “Items for Sale” section. Click “See all” to get a list of all other items that this seller is listing. If a seller has a lot of items in the same category, it indicates that this seller has a specialty. This is a good sign. Sellers that specialize in one category are usually professionals and take selling very seriously. They will work hard to deliver your items and handle any issues that arise.  Having a lot of different items is, again, not necessarily a negative thing. People often use eBay to clean out their garages and homes, and naturally have...


Lakukan penyiraman secukupnya. Gunakan mulsa. Lakukan pemupukan sekali saja. Latihlah sulur tanaman. Waspadalah terhadap hama dan penyakit.

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Allow the soil to dry out before watering the plants again.  Pinto beans can survive in mild drought, but if the roots become soggy, they can rot away. Apply water at the base of the plant, directly to the soil. Avoid getting the leaves wet since this can lead to mildew and similar fungal disease. You should also water early in the morning to allow the plant and soil enough time to dry before the cool dampness of evening sets in. Pinto beans should receive an average of 1 inch (2.5 cm) of water per week. Withholding water is especially important once the bean pods begin maturing since doing so can help the beans dry on the plant. Mulch can keep the soil warm for a longer period, thereby extending the growing season. It can also help prevent or minimize weeds.  Mulch can also help prevent bean pods from rotting if any low growing ones touch the ground, and it promotes consistent soil moisture. Black plastic mulch works especially well. Organic mulches, like weathered straw, untreated lawn clippings, and shredded bark are also great choices. The mulch should be 2 to 3 inches (5 to 7.5 cm) deep. Add the mulch shortly after the soil has warmed. When weeds do pop up, carefully pull them out by hand. These plants have shallow root systems that can be disturbed very easily. It may even be best to simply shave off the top of the weeds using a shallow stroke with a garden hoe. These weeds may re-sprout from the roots, but they will eventually die off, and the roots of the bean plant will ultimately be safer. Apply a compost tea or similar fertilizer roughly halfway through the growing season.  The best fertilizers for pinto beans will be rich in phosphorus and potassium. Pinto beans provide their own nitrogen, so you should usually avoid fertilizers that are nitrogen-rich. If the leaves begin to pale, though, the plant may not have enough nitrogen, in which case you should apply an organic fertilizer like fish emulsion that can offer a quick dose of nitrogen. If you have planted pole beans, you will need to train the...


Lakukan penyisiran terhadap habitat kecoak yang ada di rumah. Periksa area tersebut untuk mencari adanya serbuan kecoak. Perhatikan area yang mungkin digunakan kecoak untuk hidup, makan, atau bertelur. Periksa area yang mengeluarkan bau tidak sedap untuk mencari kemungkinan adanya kecoak. Bersihkan area dari serpihan makanan atau genangan air.

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Roaches are omnivorous and seek dark, moist places . Inspect areas around the baseboards of your floor, under or around pipes, anywhere there is food waste, behind electrical outlet covers, and narrow, hard to reach spaces are ripe for potential infestation. Roaches prefer to leave their eggs protected in dark crevices if they are not viviparous or oviparous. You can do this by blowing a portable fan around the area to provoke an escape response, or by using an intense sudden light source to provoke the escape response . Leaving bait out without any pesticide is not recommended, as it will simply encourage infestation. These are areas with regular food contact, exposure to water, or that are dark and inaccessible. These areas should be targeted regardless of observed infestation. Boric acid has a strong prophylactic effect that kills generations of insects over time. Cockroaches have a number of scent glands used in communication and courtship that produce a distinctive smell, in some cases sweet, in others oily and musky. These are telltale signs of an area that is infested and should be targeted. Some cockroaches are perching insects that can thrive on top of high surfaces like shelves, and these should be inventoried and cleared for application of the insecticide. Make sure this is done before preparing or applying the insecticide. Clean surfaces and preventing standing water from building up deprive cockroaches of resources. Bait is unnecessary with this insecticide, and eggs are less likely to be spread where there is no feeding resource for the female insect.


Lakukan peragaan. Dengarkan pada saat anak Anda berlatih pidato. Usulkan agar anak Anda berlatih di depan cermin. Kumpulkan orang-orang yang akan menjadi pendengar.

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If your child is unsure of what giving a speech should look like, give the speech yourself and let the child watch and ask questions. Let your child practice many times. If the speech is meant to be memorized, follow along on the written version and point out any parts that your child forgets. You can encourage your child to develop his or her performance by practicing in front of a mirror. This exercise allows the child to see and adjust his or her body language and facial expressions. Once your child has mastered the speech, gather friends and family members and let your child practice in front of the group. If there will be a question and answer period after the speech, have these practice audience members ask questions. Don’t forget to applaud and praise your child after the practice speech. He or she will do better if you help build confidence beforehand.


Lakukan perawatan gigi yang baik. Cerahkan gigi dengan pemutihan. Pakailah lipstik yang membuat gigi terlihat berkilau seperti mutiara. Pastikan bibir Anda lembap. Gunakan rias wajah untuk menonjolkan garis senyuman. Percaya dirilah pada apa yang Anda miliki.

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Your best smile will stem partly from feeling confident in your appearance. If your teeth aren't clean, you're not going to want to reveal them to the world. Make sure you brush and floss your teeth and get regular dental cleanings to keep them looking as bright and pretty as can be. If your teeth are yellowed or discolored, you might feel more confident in your smile if you whiten them. There's no need to get an expensive whitening treatment done. You can brighten your smile in just a few minutes   using a natural whitening technique. Here's what to do:  Rinse your teeth with hydrogen peroxide. It's a safe, natural bleaching agent that will brighten them a few shades. Brush your teeth with baking soda. Add a little to your toothpaste or make a simple paste of baking soda and water, then brush away. Don't do this too often, though, or it could wear away your enamel. Certain lipstick shades downplay the yellow in your teeth and make them look brighter and whiter. You can give your smile a boost by applying one of these shades before you get your picture taken:  Rich berry reds. These contrast highly with your teeth to make them stand out. Shades with blue undertones. They downplay the yellow in your teeth. Steer clear of orange and yellow-toned lipstick. These bring out the yellow and make your smile look duller. Smiling with flaky or chapped lips can make you feel self-conscious and result in an unflattering picture. Exfoliate your lips with a facial scrub and apply lip balm or gloss to keep them in good shape. When it's time to smile, you won't worry about how your lips might look. Applying foundation, blush, and bronzer can provide contrast to your smile and make it stand out even more. Choose shades that work well with your skin tone. Your teeth will look whiter if you err on the side of using darker makeup that helps you look like you have a tan. Smiling isn't about looking perfect - it's about looking happy and confident. Your smile will look more beautiful if you face exudes confidence and relaxation....


Lakukan perawatan pranatal secara teratur. Temui dokter jika Anda mengalami pendarahan. Lakukan USG. Segera cari bantuan jika terjadi kontraksi sebelum waktunya. Tanyakan diagnosis spesifik. Ketahui faktor risiko.

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Most cases of placenta previa are diagnosed during a routine appointment. Whether you have concerns about this condition or not, regular prenatal care is one of the most important aspects of a healthy pregnancy. See your midwife or obstetrician regularly, and do not skip appointments. Getting regular care means seeing your doctor as soon as you think you're pregnant. After that, your doctor will schedule appointments as needed. In general, you should contact your doctor if you have vaginal bleeding at any point in your pregnancy; it can indicate a potential miscarriage or a number of other problems. If you have bright red bleeding (but no pain) at any point from the second trimester onward, it may also be a symptom of placenta previa.  Bleeding related to placenta previa can be light or heavy, and it is not necessarily constant; it may stop and then recur. If your bleeding is heavy, it's best to go to the emergency room instead of waiting to hear from your doctor. To confirm the presence of placenta previa, your doctor will order an ultrasound to view the location of your placenta. In some cases, you may need to undergo both an abdominal and a transvaginal ultrasound. Transvaginal ultrasounds are performed by inserting a narrow transducer into your vagina. You may also need an MRI, but that test is not often done. Like bleeding, contractions before your ninth month always merit a visit to your doctor. These contractions might indicate preterm labor or other problems, or they may be a sign of placenta previa. It can be difficult to distinguish between true contractions and the normal Braxton-Hicks contractions that many women notice during pregnancy. Do not feel worried or embarrassed about checking with your doctor to be sure. Generally, the cliché that it's better to be safe than sorry applies here. If your doctor diagnoses you with placenta previa, ask for the specifics. There are several different kinds, including a low-lying placenta, a partial placenta previa, and a total placenta previa.  A low-lying...


Lakukan perawatan uap. Lakukan perawatan masker wajah. Oleskan masker dan diamkan selama 15 menit. Bilas wajah Anda dan tepuk-tepuk kering menggunakan handuk.

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Boil a small pot of water on the stove. Turn off the heat and stand over the pot with a towel draped over your head, so that the steam coming from the water will be trapped around your face. Steam your face for five minutes or so, making sure to come up for air when you need to. Steaming helps to open your pores in preparation for a facial mask, which draws out impurities.  For a more luxurious experience, add some essential oils to the water. You'll get a steam and aromatherapy treatment in one. Try a few drops of lavender, lemongrass, rose, or grapefruit essential oil to lift your spirits. If you don't have essential oils, throw a few herbal tea bags into the water. Chamomile, chai and peppermint tea all have aromatic herbs. Next up is a facial mask, which will draw out impurities (like dirt and dead skin) from your pores. You can buy a facial mask product from the store, but it's easy and fun to make your own at home. Try one of the following masks:  For dry skin: mix 1 mashed banana and 1 tablespoon honey For medium skin: mix 1 tablespoon aloe and 1 tablespoon honey For oily skin: mix 1 teaspoon cosmetic clay and 1 teaspoon honey For any type of skin: use plain honey, which has antibacterial and moisturizing properties perfect for any skin type Smooth it over your skin, then wait for it to do its magic. In the meantime, why not give yourself an eye treatment? Lie back and place two cool cucumber slices over your closed eyes. If you don't have cucumbers, two chilled tea bags work just as well. Use warm water to remove all traces of the facial mask. Be sure to remove the honey from around your eyes and nose, since if you leave it in place it will feel quite sticky.


Lakukan perbuatan baik secara konsisten. Lakukan kerja sukarela. Gunakan situasi tersebut untuk belajar. Buatlah agar orang lain terkesan.

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A quick way to improve your reputation is to do good deeds. Be careful: if you've recently developed a bad reputation, you might seem desperate or like you're overcompensating by doing a bunch of good deeds. This isn't a quick fix. You must do good deeds consistently for your reputation to improve, otherwise you risk seeming insincere.  It is hard and time consuming to build a reputation, but quick and easy to ruin it. Consistency is crucial to firmly establishing your reputation.  Get your co-workers coffee, or offer to pick up a shift if they need time off. Offer your friends help, like a ride or a hand before they need to ask. Go out of your way to make sure people are feeling okay if you sense there might be something wrong. There are a great number of ways to volunteer your time. Care for the elderly or disabled, community gardens and events, as well as church-centered opportunities all are great ways to volunteer.  Animal shelters are also great opportunities to help. By giving up your time in the service of others, you can do a great deal to improve your reputation.  If you're still in school, see what sort of opportunities they can help you find. Many public schools and colleges offer different volunteer opportunities for students. Some businesses offer volunteering programs that may come with perks. Talk to your supervisor or HR department to see what sort of opportunities they provide. Give talks or lectures at a local school, organization, library or civic group on a topic you know and that would be helpful for others. Become compassionate towards others with bad reputations. By being nice to those who are not thought well of, after having gained insight from your reputation experience, you can develop positive perceptions. Take the opportunity to see the people who have bad reputations around you that may be in need of a friend. Go above and beyond. Do something amazing. Learn to play a musical instrument. Win a scholarship or award. Run a marathon. By doing impressive things, you can improve how...


Lakukan perbuatan sukarela. Lakukan perbuatan baik pada orang lain. Akuilah kesalahan Anda. Tulislah kartu "terima kasih". Tunjukkan kepada orang-orang bahwa Anda benar-benar peduli.

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Give your time to people who really need it and help out in your community by working at a soup kitchen, library, homeless shelter, or another place where you can help people in need. Do this at least once a week and see how much of an impact you can have on the people around you – and how much they can change your life for the better. You should volunteer because you really feel like making a difference, and you will see how much more gracious you become when you see all of the challenges that other people had to face to be where they are. You’ll see that the people you are helping will be helping you out as much as you’re helping them. Volunteering can make you feel more grateful for all of the advantages you have and will give you a fresh perspective. If you really want to be gracious, then you shouldn’t just help out your friends when they really need you; you should do them favors just to say thank you, just because they’ve been good friends, or because you know they need a little bit of cheering up. Pick up lunch for your friends, help them do laundry, or give them a ride to their work when their car breaks down. Help your mom clean the floor. You’ll be all the more gracious for it. If you have a good relationship, then you’ll receive some favors in return, and you’ll feel happy about the reciprocation. Truly gracious people know that they aren’t perfect and are ready to admit their shortcomings. Whether you’ve hurt a friend, said something you didn’t mean, or messed up at work, it’s important to acknowledge the fact that you aren’t perfect and make a goal to improve the next time around. It’s far more important to admit to your flaws than to be in denial in order to save face and look tough. Sure, it won’t be pleasant, but you’ll be all the more gracious for giving the people around you the respect they deserve by admitting your mistakes and apologizing for them. When you do apologize, make sure that you are sincere and really mean it, so the people around you don’t think you’re apologizing just to get...


Lakukan percakapan dengan bayi Anda. Ikuti ocehan bayi Anda. Kenalkan bunyi ocehan yang baru. Bicaralah dengan pelan dan gunakan kata-kata yang sederhana. Tunjukkan reaksi yang positif. Teruslah berbicara pada bayi Anda. Ubahlah nada bicara Anda.

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Take the time to sit down and have engaged, deliberate conversations with your baby. Focus on your baby as he or she speaks, just as you would focus on any other conversational partner you might have.  Sit in front of your baby and look directly into his or her eyes as you speak. Alternatively, sit with your baby in your lap or carry your little one around as you converse. Converse with your baby at every opportunity. When you change your little one's diaper or feed your baby, for instance, talk through the activity. Conversations with your baby will likely consist of both babbles and "real" speech. If you don't know what to say, say anything. Tell your baby about your plans or ask rhetorical questions. Your baby may not understand the words, but he or she will learn how to respond to different inflections and intonations. When your baby begins to babble, repeat his or her babbles. Each “ba-ba-ba” your baby makes should be followed with a “ba-ba-ba” of your own.  Repeating after your baby's babbles will let your little one know that you are giving him or her your undivided attention. Since your baby wants your attention, he or she is likely to babble more often in an effort to keep it. Similarly, you can respond to your baby's babbles with unrelated expressions that let your baby know you're listening. After a string of babble, you could excitedly respond with "I see!" or "Really!" After your baby finishes his or her own babbles, introduce similar sounding babbles. For instance, after repeating your baby's “ba-ba-ba,” follow by saying something like “bo-bo-bo” or “ma-ma-ma.” You could also follow up your baby's babbles with simple words that contain the same sound as the babble your baby just made. For example, if your baby says, "bah," you could respond with "bah-bah-ball." If your baby says "dah," you could reply with "dah-dah-dog." Whether you are repeating babbles or using real words, you should be slow and deliberate as you speak to your baby. Your baby will begin to understand your speech before...


Lakukan percakapan yang alami. Dengarkan dia. Memesona dia. Demonstrasikan selera humor Anda. Tahu kapan harus mundur.

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Once you've broken the ice, you'll want to have a natural conversation with her. This can grow naturally out of your icebreaker comment. For example, if she says that she's a big fan of the Seahawks, you might talk about them winning the Super Bowl and where you both were when that happened.  A compliment is also a good thing to drop into your conversation so she knows you're interested in her. This shouldn't be something grandiose like "You're the most beautiful girl I've ever seen" (it comes off as insincere). Instead say something like "Your outfit really matches your eyes. It's a great color" or "Those earrings are amazing. Did you make them yourself?" For the bookstore example, when you've asked where a particular book is, ask her if she's read it. If she hasn't say that it's one of your favorites and ask her what her favorite book is (or favorite genre, since choosing a favorite book can be difficult). If you've offered to buy her a drink at a bar and she's accepted, you could talk about some of the funniest things you've seen intoxicated people do. This will make her laugh and allow her to reciprocate with funny stories of her own. A woman will notice if you're spending the whole conversation staring at her breasts and not listening to a word she says. Likewise, she'll be very put off if you spend the entire time burbling on about yourself. When she speaks, listen to her and ask questions that show you're interested.  Ask her opinion on a subject, even if it's something as basic as whether bluegrass is better than country music, or whether she thinks the education system is really screwed up. Don't fiddle with things, or check your phone, or start looking around the room while she's talking. She'll quickly notice your disinterest and respond with disinterest of her own. If you find your mind wandering while she's talking, or find that you aren't interested in what she has to say, tell her that it was nice to meet her and edge on out of the conversation. You want your conversation to get her interested...


Lakukan percakapan yang jujur. Bersiaplah menghadapi berbagai reaksi. Hindari godaan untuk menjalin hubungan itu kembali.

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Tell the person with whom you've been having an affair why you are ending it. Remember that this should be the last intimate conversation you have with this person. Say everything you want to say, and allow the other person to speak as well.  Don't allow the conversation to go on for too long. As with any breakup, the longer it's drawn out, the more confusing and upsetting it becomes. Make it clear that you don't plan on communicating further, unless you know each other from work and must communicate in a professional setting. Hopefully the person with whom you're breaking up will take it well, but you should be prepared for him or her to be extremely sad or angry that you're breaking things off. Stay strong, and just walk away if necessary. It's normal to feel sadness, and you may want to reach out for comfort, but you risk reigniting the affair if you ask to have another conversation.  Help yourself out by erasing the person from your email chat list and social media sites. Delete the person's contact information from your phone. If you have to see the person at work, keep things professional at all times. Avoid one-on-one conversations, and don't go to lunch together.


Lakukan percobaan dengan perona mata sesuai warna mata.

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Once you get the hang of doing your own eye shadow, experiment with other colors to find the combination that makes your eyes pop the most.  If you have brown eyes, try earthy tones such as browns, deep or olive greens, rustic purples and dirty blues. If you have green eyes try ruddy browns, coppers, and purples. If you have blue eyes, try dusty browns, emerald greens, periwinkles, and pinks. For hazel eyes try browns or olive greens, coppers and silvers.


Lakukan peregangan Mulailah program latihan dengan berjalan. Berhati-hatilah ketika menambah aktivitas. Tingkatkan latihan secara bertahap. Mintalah dokter untuk memeriksa Anda sebelum menambahkan latihan kekuatan. Tetaplah aktif di sepanjang hari.

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before exercising. With your doctor's permission, you can often start stretching in the hospital. Try to stretch at least once a day to get your body ready for exercise. Remember to relax and breathe through the stretches. Keep your joints slightly bent and never locked during stretching to prevent injuries. You should also avoid bouncing your muscles. Instead, stretch smoothly and hold the stretch for 10 to 30 seconds. Repeat stretches three to four times. Stretching does not improve muscle strength or heart efficiency, but it does improve your flexibility, allow you to do different types of exercises more easily, improve your balance and will relieve muscle tension. Whether you were a marathon runner before the heart attack or a couch potato, your exercise program after a heart attack starts with a walking program. Do a walking warm up for three minutes. Then work up to a pace at which you are breathing heavier than when you’re sitting, but you can still talk and carry on a conversation. Walk for approximately 5 minutes at this pace. Add about one or two minutes to your daily walk each day until you are walking 30 minutes every day.  Walk with a partner for the first several weeks and stay close to home in case you become uncomfortable or very out of breath. Carry a cell phone with you in case you need help from home or to call 911 in case of an emergency. Remember to cool down after your workout. Avoid strenuous activity during the four to six weeks after your heart attack. It takes your heart approximately six weeks to heal enough for moderate to heavy exercise even if you were in fairly good condition before your heart attack. Avoid things like: heavy lifting or pulling, vacuuming, scrubbing, sweeping, painting, running, mowing or sudden bursts of movement. You can start doing things like walking on a flat surface for a few minutes at a time, cooking, washing dishes, shopping, light gardening and light housework.  Increase your exercise time and intensity gradually without ever crossing over into...


Lakukan peregangan dan pemanasan sebelum berlari. Perpendek langkah Anda. Biarkan otot Anda bernapas. Perbaiki postur Anda. Gunakan treadmill. Manfaatkan lengan Anda.

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Stretching helps flexibility, which makes your stride better.  Use dynamic stretches that move your body while stretching. For instance, start by swinging your arms frontward and backward, then moving on to twisting the top half of your body around to each side. Next, try forward lunges. Step forward with one knee, bringing the other knee almost to the ground. Step forward with the other leg, bringing the other knee almost to the ground. Continue forward with the lunges.  Move on to exercises that will warm up your muscles. For instance, you can hop in place. You can also jog slowly in place bringing your knees up high, and then jog slowly in place while trying to pull your heels up higher in the back as you jog. Faster runners actually take more steps than slower runners.  One way to shorten your stride is to run while jumping rope. That is, take the jump rope out to the track with you. Start out how you would normally jump rope, using two feet.  Begin alternating feet, running in place while jumping.  Move forward while jumping. Once you get the rhythm, start running around the track while still using the jump rope. The jump rope helps rein in your stride.  Another way to shorten your stride is to count your steps in a minute, and then try to up that number little by little. That is, maximize your oxygen intake by using your nose and mouth to inhale and exhale. Your muscles need oxygen to work their best. Take some time to focus on your breathing. As you're running, concentrate on breathing through both your mouth and nose at the same time and blowing air out through both at the same time. If you notice you're only breathing through one or the other, take a moment to focus and correct it. Keep your posture good, and hit the ground with the middle of your foot. Your foot should land below your hip. For good posture, imagine you have a string running up your back that keeps everything upright and straight. Keep your chin up, literally, and focus ahead. Also, try to relax your body, including your shoulders,...


Lakukan peregangan dengan benar. Siapkan mental Anda. Lakukan pemanasan sebelum berlari. Mulailah berlari.

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There's no magic formula for running a mile in 5 minutes, but making sure that you are limbered up and properly stretched out will help to prevent injury and cramping during your run.  Stretch your back, quadriceps and adductors, hamstrings, hip flexors, and glutes. Make sure that you also stretch after you've completed your run as well. Breaking 5 minutes is no easy task, you've trained and trained, and you feel ready. Now it's time to breath, relax, and visualize yourself running a fast mile, hitting that mile marker in 5 minutes.  Envision yourself crossing the finish line. Let yourself experience how good it will feel to have accomplished this. By telling yourself that you can achieve a 5 minute mile, you will put yourself in a positive mindset that will energize you. Don't go nuts though, you don't want to tire yourself out. A quick warmup, however, will get your heart rate going and awaken your muscles.  Do a few quick sprints to get the motion down and into your body. You can also try some jumping jacks to get your heart rate up. Even though you only have one mile, you want to run a pretty consistent pace for most of the run. Keep a nice long stride throughout your run and remember to breathe.  Once you are nearing the end of the mile, you can push yourself. Depending on how much energy you have left, really push yourself to an all-out sprint. Once you've crossed your finish line, cool down by continuing to jog for about a minute or so, slowing your pace until you're at a comfortable walk.


Lakukan peregangan dengan memuntir pinggang sambil merapatkan lutut. Lakukan peregangan betis dan paha belakang. Lakukan postur merpati untuk melenturkan pinggul. Lakukan postur angka 4. Lakukan gerakan "mengibaskan ekor" untuk meregangkan otot punggung bawah.

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Lie on your back with your knees bent and your feet on the floor. Spread your arms wide in a T-shape so that your shoulders are grounded to the floor. With your legs together, slowly lower your knees to the left side as far as they can go.  Hold this position for two minutes. Concentrate on keeping both of your shoulders down on the floor during the stretch. Repeat this stretch for the other side by bringing your knees up to center, then lowering them down to your right side. Keep your shoulders on the floor and hold for two minutes on this side. Lie on your back with your knees bent and feet on the floor. Straighten your left leg and bring it straight up, concentrating on reaching your heel toward the ceiling. Bend your knee and bring your foot back to the floor.  Do 6-8 reps of this stretch on your left leg. On the last rep, hold your leg straight with your heel toward the ceiling for 30 seconds. Repeat this stretch on your right leg. Start on your hands and knees. Bring your left knee up toward your chest and lower it to the ground with your foot going toward your right. Bring your right leg down to the floor so that it’s straight back behind you.  Your left leg should be at about a 90-degree angle under and in front of your torso. Slowly bend your torso forward to feel the stretch in your glutes and your hips. Go as low to the floor as you can, putting your forehead to the floor if possible. Hold for about 5 deep breaths, then switch legs and repeat on the other side. Lie on your back with your knees and feet up at a 90-degree angle in front of you. Cross your left ankle over your right knee and flex your left foot. Bring your hands through and grab the back of your right thigh, pulling back with both hands as far as you can.  Hold this stretch for 30 seconds, then switch to the other side and repeat on your right leg. For an added stretch, roll up a towel and lay it under your hips during the stretch. Start on your hands and knees with your hands directly under your shoulders and your knees directly...


Lakukan peregangan dengan menurunkan tubuh ke depan dan berusahalah menyentuh jari kaki sesuai kemampuan.

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Exhale and bend smoothly from your hips, allowing your back to relax. Take a couple of deep breaths.


Lakukan peregangan dinamis dengan rentang gerakan penuh. Lakukan latihan kekuatan otot yang lebih kuat. Kembali ke rutinitas sehari-hari secara bertahap.

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Once the injury is essentially healed and you are trying to regain former flexibility, your stretching exercises should involve dynamic motion once every other day, with the leg swinging during the stretch. If you feel pain, stop and return to gentler stretches. Here are a couple examples, but consult a sports injury specialist for advice specific to your needs:  Stand on your uninjured leg and gently swing the injured leg forward. The leg should stay relaxed, but swing out as far as is comfortable for you. Do this in three sets of ten reps. Lie on your back and bring your hips into the air, supported on your hands. Cycle your legs upside down. There are many ways to strengthen your hamstrings, and a doctor or sports trainer can tell you which methods are best for your purpose. Try performing hamstring curls by lying on your back and lifting your ankle with ankle weights on, eventually progressing to seated hamstring curls, then standing hamstring curls. If you exercise your quadriceps, add these hamstring strengthening exercises to your regular routine. Quadriceps that are much stronger than your hamstring muscles increase the risk of another strain or tear. To minimize the chance of re-injury, aim to increase the intensity or duration of your exercise routine by no more than 10% each week.


Lakukan peregangan dinding. Lakukan peregangan jongkok. Regangkan tapak kaki dengan tangan. Lakukan seluruh peregangan telapak kaki dengan lembut.

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This stretch helps to lengthen and stretch your arch and Achilles tendon. Start by leaning forward against a wall, keeping one knee straight and the same leg's heel flat on the ground. Bend your other knee. You will feel the Achilles tendon and foot arch on the straight leg stretch as you lean forward.  Hold this pose for 10 seconds. Then, relax and straighten up. Repeat 20 times with both legs. This stretch also focuses on your arch and tendons. Lean forward onto a counter top. Spread your feet shoulder width apart, keeping one foot in front of the other. Bend your knees and slowly squat down. Try to keep your heels on the ground for as long as you can.  You will feel your Achilles tendon and foot arch stretch as you squat down. Hold the squat for 10 to 15 seconds. Then, relax and straighten up. Repeat 20 to 25 times. This stretch helps to lengthen the plantar fascia and is similar to what you will do if you wrap your foot. Cross whichever leg is affected over your other leg. Using the hand on the same side as the hurt foot, grab the sore foot and gently pull your toes back towards your shin.  This creates some tension or stretch in the arch of the foot and at the plantar fascia. Hold this stretch for 10 to 20 seconds and repeat 10 times. The American Orthopaedic Foot and Ankle Society recommends doing stretches that target your Achilles tendon and plantar fascia to help treat plantar fasciitis and reduce the risk of a recurring injury. For these exercises, make certain you move slowly, gently, and smoothly. Don't make any quick movements because this may re-injure the plantar fascia. Repeat these exercises at least three times a day. Do these stretches especially after you have been sitting for a long time and when you get out of bed in the morning.


Lakukan peregangan otot Berlatihlah melompat sambil menghentakkan kaki di lantai. Berlatihlah menaikkan lutut. Berlatihlah menggunakan trampolin. Persiapkan diri untuk melakukan salto ke depan.

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No matter what gymnastics move you're doing, you need to stretch first. You should at least stretch your ankles, hamstrings, neck, and wrists.  To stretch your ankles, sit down on the floor. Prop one ankle up on the other knee, and rotate it in a circle a few times. Do the same with the other ankle.  Stretch your hamstrings by pulling one leg up behind you while standing. Try to tighten your butt muscles while doing it. Switch to the other leg.  Rotate your wrists and neck to get them stretched out. Run a couple of steps forward. An make sure you have good balance when doing so. On the last step, bring both feet together, and punch into the ground, pushing yourself into the air.  You should land on the balls of your feet.  As you push yourself into the air, lift your hands to your ears, so that you are keeping your core tight.  You're not trying to flip right now. You're just practicing the jump.  When you land, bend your knees slightly. Once you get the punch down, add in a knee lift then push your body foreword as you jump up, pull your knees up into the air.  As you come back down, straighten back out.  Bend your knees as you land. One safe way to practice these steps is on your trampoline in the back yard. You can go through each of the steps in this section on your backyard trampoline to get the feeling of the moves.  When you start out on the trampoline, make sure you are tight. That is, keep your head steady and your body straight. You don't want your head and body flopping around, as that can lead to injuries.  Start by getting a bounce going by jumping a little forward into a punch. Once you've got the punch down, try adding in the knee lift. Before doing a front flip, you want to make sure you're getting as much height as possible. Really punch off the ground when you're jumping. In addition, it's really best to work with someone if you've never done it before. Try a gymnastics or parkour gym to get some tips. In addition, you'll have access to things like spring floors at these gyms, making it a...


Lakukan peregangan otot IT band. Lakukan latihan rehabilitatif pascabedah. Latihlah otot kuadrisep. Perkuatlah otot hamstring. Latihlah otot pinggul dan gluteus. Lakukan latihan sambil berekreasi untuk memperkuat otot di seluruh tubuh. Berhati-hatilah saat melompat.

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Spending some time stretching and warming up your IT band before diving into a strenuous activity is a good way to keep your knees strong.  Stand with your left foot crossed over your right and stretch your arms above your head. Lean your upper body as far as you can to the left without bending your knees. Repeat with your right foot crossed over your left, leaning your upper body to the right. Sit on the floor with your legs stretched in front of you. Cross one over the other and pull your knee as close as you can toward your chest, holding it in place for a few seconds. Repeat with your other leg. Take a brisk walk before launching into a more complicated exercise to give your IT band a chance to loosen up. If you have had knee surgery or a knee replacement, you may need to do certain exercises and stretches to increase your range of motion. Follow your doctor's instructions on when to start stretching after surgery. Some general moves you can try include:   Seated knee flexion: Sit on a firm chair, and slide one foot back under the chair as far as you can. Your thighs should remain firm on the chair. Hold for five seconds before sliding back forward. Repeat with the other leg. Seated knee kick: sit on a firm chair with your legs bent. Raise one leg slowly until it is completely straight. Hold for five seconds before lowering the leg. Repeat on the other side. Straight leg raise: Lie down with one leg bent and the other straight against the ground. Raise the straight leg up slowly before lowering it back down. Repeat on each side ten times. The quadriceps are the muscles in the front of your thighs. Strong quadriceps will help improve strength and mobility in your legs. Try exercises that target these muscles.   Thigh squeezes may help those who have had long-term knee problems or knee surgery. Lie down with your legs straight. Squeeze the muscles at the front of your thigh, and hold it for five seconds before releasing. Make sure to do this with both legs.  Do lunges to work on your quadriceps. Stand...


Lakukan peregangan otot beberapa kali sehari. Lakukan squat sambil bersandar di dinding untuk menguatkan otot inti. Lakukan postur jembatan untuk melatih otot inti. Lakukan postur meja lalu luruskan satu kaki sejajar dengan lantai. Berlatihlah menggunakan Swiss ball (bola besar untuk berolahraga). Lakukan latihan kardio setiap berolahraga rutin. Sempatkan berlatih yoga.

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The following stretches can greatly reduce pain if done at least once per day:  Do the knee-to-chest stretch. Lay on your back with your knees up and your head on the ground. Lift your right knee and grab it with both hands. Pull the knee lightly toward your chest for 30 seconds. Release and repeat 2 times with both legs.  Do the piriformis muscle stretch. If you suffer from pain in your sciatic nerve, the piriformis muscle is most likely extremely tense. Lie on your back with your knees up. Place the outside of your right calf on the top of your left thigh. Lift your left thigh and grab it with your hands. Bring the thigh toward you until you feel a stretch in your right buttock. Hold for 30 seconds and release. Repeat twice on each side.  Focus on your neck. Stiff necks often accompany stiff backs. Lean your head forward so that your chin touches your chest. You should feel the muscles in the back of your neck stretch. Hold for 30 seconds. Lift your head up and then lean your head to the right, bringing your right ear close to your right shoulder. The muscles on the side of your neck should be pulled taught. Hold for 30 seconds and then lean your head to the left, in the same way. Hold for 30 seconds. Stand with your back against a wall. Then gradually lower yourself so that you are in a seated position. You should feel your back, abdomen, and quads start to tighten. Hold for 5-10 seconds depending on how long it takes you to feel the burn. Then slowly straighten your legs and return to a standing position. Do this 10 times or so each time you work out. Lie on your back and bend your knees, so that your feet rest comfortably on the floor. Then slowly lift your pelvis off of the floor until your thighs line up with your core. Do not go too far. You don't want to over arch your back. Hold for 5 seconds and then lower your pelvis back to the floor. Repeat 10 times or so each time you work out. Find an open space for this exercise. Begin on your hands and knees like you are a crawling toddler. Hold your head...


Lakukan peregangan otot kuadrisep. Lakukan postur bukit. Lakukan postur pohon. Lakukan postur busur.

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Bend your left knee and pull your left leg behind your body, using your left hand to support it. Reach your right arm toward the ceiling, as far as it will go. After your arm is lifted, raise up onto your right toes and balance there.  When you’ve got a good stretch on your left side, switch and do the same thing on your right side. Alternate back and forth. Do ten rounds on each side. From a standing position, fold your body over at the waist and allow your hands to touch the floor. Walk your hands forward until your body resembles that of an upside down letter V.  Your hands should be shoulder-width apart. Your fingers should be spread wide. Keep your feet hips-width distance apart. Try to touch your heels to the floor. Stand straight up with your feet together. Lift your right foot and tuck it into the space right above your left knee, with your right knee facing out. Put your palms together in front of your heart.  Stand in this position for ten seconds, then switch sides. When your feet are together, your big toes should be touching, and your heels should be slightly apart. Make sure your weight is evenly balanced. Don't let your foot rest on your knee, it can damage your joints. Lie on your stomach with your arms running beside your body – make sure to keep your palms face up. Bend your knees and grab your ankles with your hands.  When you breathe in, try to lift your knees and thighs even further away from the floor. Stay here for five seconds. Take a break, then try this pose two more times.