Lakukan kegiatan menyusun gagasan. Bernapas dalam-dalam. Minumlah teh hijau. Beristirahatlah. Tertawalah.

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. Brainstorming can give your brain the boost it needs to get to work. It's a great warm-up exercise before you jump right into the main event, like writing an essay or studying for an exam. A lot of times it can help boost your creativity. If you're writing an essay, brainstorm what you want to cover in that essay before you get to the nitty-gritty of topic sentences and thesis statements. You don't even have to use anything you come up with in your essay. The act of brainstorming will simply help jump-start your brain. Deep breathing helps to increase your blood flow and oxygen levels, which in turn helps your brain to function better. Doing 10-15 minutes of deep breathing each day can help in the long run, but especially doing some deep breathing before and during your studying (and even while you're taking your exam) not only helps keep oxygen and blood flow helping your brain, but it also keeps your anxiety levels down, also helping your brain function better. When you're breathing make sure that you breathe into the bottom of your lungs. Think of it like a balloon expanding, first your belly, then your chest, then your neck. When you let the breath go, it will go in the opposite direction, neck, chest, then belly. The American Journal of Clinical Nutrition says that drinking 5 or more cups of green tea each day can lower the possibility of psychological distress by as much as 20%. It can also give you a good boost, like caffeine, to help keep your brain going all day. A good way to help your brain charged up is to take a break. This can either mean cruising the Internet for 15 minutes, or switching to something else for a while, as a change of pace for your brain. It's also a good idea to spend no more than an hour on something before switching to something else for a while. If you haven't finished that something in an hour, set aside time later to work on it some more. . People always say that laughter is the best medicine, but it also stimulates different areas of the brain, allowing people to think...


Lakukan kegiatan sebelum tidur yang menenangkan untuk menyiapkan diri untuk tidur. Mandilah dengan air panas. Dengarkan musik yang lembut dan menenangkan saat Anda mandi atau melakukan kegiatan sebelum tidur. Tuliskan hal yang harus dilakukan esok hari untuk mengatasi kekhawatiran di malam hari. Lakukan gerakan tubuh yang menenangkan.

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In order to  calm yourself for sleep, engage in soothing activities. It's up to you what you choose to do. Some ideas include reading a book or magazine, listening to books or speeches on tape, drinking herbal tea, doing light stretches, and making small preparations for the next day like brushing your teeth or laying out clothing. . A hot bath can help your body relax, and thus, your mind. Taking a 20 to 30 minute hot bath will cause a rise in your temperature, which will drop steadily after you exit the tub. This drop in temperature will make it easier to drop off to sleep.. Try using essential oils used in relaxation (e.g. lavender) as an added bonus . Playing some soft, soothing tunes as you bathe or complete your winding down routine can be relaxing and help you calm daily stressors. Download a sleep music app on your smartphone, simply select a playlist of music you already own, or listen to a playlist on YouTube. In one study, researcher effectively used classical music to improve sleep problems in younger people with insomnia. Not only might you be better prepared and organized for the next day, you may also avoid lying awake worrying about the following day and enjoy a better night's sleep overall. . Actively seeking relaxation may help you get a better night's sleep and quell anxiety or worries that creep up at bedtime.    Deep breathing. Sit or lie comfortably. Take a long, deep breath in through your nose, noticing your abdomen rise. Hold the breath briefly. Exhale the breath as your abdomen deflates. Repeat this cycle between 6 to 10 times.   Progressive muscle relaxation. Take deep, cleansing breaths. Close your eyes. Start with your feet muscles. Clench them tightly, holding the tension for about 5 seconds. Then, release the tension. Slowly work up through your body contracting and releasing each muscle group. Guided imagery. This is a visualization activity that allows you to imagine a calming place or state of being. This exercise is often most helpful if beginners complete a guided version...


Lakukan kegiatan sukarela di penampungan hewan lokal. Carilah hewan peliharaan baru. Beraktivitas seperti biasa. Ingatlah bahwa semua akan baik-baik saja.

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Once you start the healing process, you might hesitate to bring a new hamster into your home. You can volunteer at a local animal shelter to help others in need. Helping animals in need might help you with the grief process. After you start to heal, you may feel up to bringing in a new hamster. Visit your local shelter or pet store for a new addition to your family. To fully move on, it might be best to get back to your day to day schedule. It might hurt for a while, but if you take one day at a time, you will find that your grief lessens. Everyone experience loss, know that you are not alone with your loss. This may be a very hard time for you, but things will get better. Remember these steps and take time to grieve your loss.


Lakukan kegiatan. Tulislah emosi negatif yang Anda rasakan. Kasihilah diri sendiri. Ketahuilah bahwa Anda tidak sendiri.

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You've probably noticed a time or two when you've just been so busy, you haven't had time to even think. Well, outlets and hobbies can do that, too. Your mind gets so wrapped in what you're doing that the negative emotions kind of fall by the wayside. And to top it off, you develop a skill. This skill can make you feel more proud of yourself, content, and masterful. Did we mention yet that doing a thing you enjoy releases endorphins, making you feel happier, too? All the more reason to pick up that hobby you've been meaning to – whether it's painting, cooking, blogging, soccer, martial arts, or photography, just to name a few. Even with all this positive self-talk and new hobbies you're picking up, negative emotions are bound to seep through the occasional crack or two. When that happens, some find that it's helpful to write them down. Here are a few ways to write them down and then make sure they never return:  Write them on a piece of paper and then burn it. Sounds cliché, but it can be effective. And, if you'd like, take the ashes and scatter them in the wind. Buy window crayons and use them in the shower. The color runs off in the water. As you're washing yourself, you write down what's getting at you and the words disappear in the stream. You might need to do a little scrubbing after, but it's worth it. Invest in a product like a Buddha board. This is an easel that stands on top of a trough of water. You dip your paintbrush in the water, paint on the easel, and slowly the strokes evaporate. It's not easy to change your thinking. You've been working on it for years. But you can change how you respond to these thoughts and feelings. In other words, you can relate to yourself better and show a little sympathy. It's not holding it all in that makes you strong; it's letting go. Feeling like you're weak, sad, and vulnerable is just another judgment you're passing on yourself. What's the point of that? Realize that you're human and give yourself some credit. You deserve it. All of us have negative emotions that...


Lakukan kembali kegiatan sehari-hari secara bertahap dan dengan seizin dokter. Lindungi diri dan sistem imun. Pertimbangkan kembali mengenai pergi ke sekolah atau tempat kerja.

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Keep in mind that you will be easily exhausted and you may want to start slow. Try to be out of bed and be active without becoming too tired. You can gradually work your way up to one or two daily activities in order to give your body a chance to fully recuperate.   You can begin with simple breathing exercises in bed. Inhale deeply and hold for three seconds, then release with lips partially closed. Work your way up to short walks around your home or apartment. Once this is not exhausting, begin to walk longer distances. Remember that while recovering from pneumonia, your immune system is in a weakened state. It is a good idea to protect your weakened immune system by avoiding individuals who are ill and by avoiding highly populated areas such as shopping malls or markets. Given the risk of infection, you should not return to school or work until your temperature returns to normal and you are no longer coughing up mucus. Again, doing too much can risk a reoccurrence of pneumonia.


Lakukan kombinasi latihan kardio dan latihan inti. Coba latihan menendang sambil duduk. Lakukan latihan push-up. Lakukan latihan leg drop. Latih otot perut dengan latihan X crunch. Duduklah di bangku yang tak terlihat. Lakukan latihan Superman. Ubah kebiasaan Anda sehari-hari. Cobalah latihan hula-hoop.

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Cardio (or aerobic) exercises will help your body lose excess weight.  Core exercises will help firm your muscles.  While you can perform core exercises to firm up your waist, without cardio the muscles will hide underneath a layer of fat. The ideal amount of exercise is 45 minutes of moderate aerobic exercise at least three times a week. This exercise will strengthen your quadriceps.  Sit on an exercise mat with both your legs extended straight out in front of you.  Draw your right knee in towards your chest and hold it there with both your hands.  Flex your left foot. While keeping your left leg straight, lift your left leg as high as you can off the ground and hold for as long as you can.  Repeat this exercise with your left leg as many times as you can, then switch and do the same with your right leg. Perform this exercise at least three times a week. This exercise will strengthen your chest muscles.  Start by getting down on your hands and knees on your exercise mat.  Keep your arms and back straight.  Then bend your arms so you lower the front end of your body till it almost touches the ground.  Hold your body there for a moment then push back up.  Repeat this exercise as many times as you can. Perform this exercise at least three times a week. This exercise will strengthen your abs.  Start by lying on your back on your exercise mat.  Lift your legs off the ground so your thighs are at a 90 degree angle to the floor and your calves are at a 90 degree angle to your thighs.  Place both your hands on your chest.  While keeping your legs in exactly this position, lower them to the ground and touch your heels to the ground. Then, using your abdominal muscles, lift your legs back up again.  Keep your back lying straight on the ground throughout this exercise. Repeat this exercise as many times as you can. Perform this exercise at least three times a week. This exercise will strengthen your upper abs.  Lie on your back on your exercise mat with your knees bent and your feet flat on the ground.  Fold your hands...


Lakukan konsultasi dengan ahli kulit atau ahli bedah kecantikan. Pertimbangkan untuk melakukan tato untuk menyamarkan luka. Pertimbangkanlah untuk melakukan pengangkatan bekas luka. Pertimbangkan untuk melakukan microdermabrasion.

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Certain older scars and especially raised or keloidal scars may require more effective cosmetic surgery to remove or reduce. A cosmetic surgeon will likely have several suggestions during a consultation. A chemical peel is a basic procedure wherein a chemical mixture is applied to the effected area, causing several of the top layers of skin to dry up and peel off. The skin peels over several days, and it is considered a minor procedure. This is an especially effective method for reducing the appearance of acne scars. With advances in technique over the last several years, camouflage tattooing is a solid way to reduce the appearance of scars. The process is highly similar to that of getting a normal tattoo, but the surgeon uses a pigment to match your skin tone, often with imperceptible results.  Scars should be at least two years old before undergoing camouflage tattooing to ensure they are fully healed. If conventional tattoos are more your style, you can cover scars with those as well. Consult your tattoo artist for the best type of design to cover your specific scar size, location, and color. Like a chemical peel, this method removes the outermost layer of dead skin from the abraded area; however, instead of a chemical mixture, the process is completed with a flow of fine, medical-grade crystals. The finished product is a subtle difference, but it is effective against acne scars as well as the discolored hyperpigmentation of some other scars.


Lakukan konsultasi dengan seorang profesional. Teliti hukum zonasi setempat. Teliti hukum keamanan makanan setempat. Carilah sebuah lokasi. Dapatkan asuransi.

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You will need to have some kind of legal structure for your business. Consulting with an expert, such as a small business attorney or a Small Business Administration office, will help you make sure that your business gets what it needs to succeed.  A small business attorney can help you figure out what the best structure will be for your needs. An attorney will also be able to guide you through the process of obtaining permits and licenses, as well as ensuring that you comply with any regulations in your area. The US Small Business Administration has District Offices throughout the country that offer free counseling and advice about how to start a small business. You can find a local office on their website. They also have over 900 “Small Business Development Centers” (SBDCs) that can help you plan and execute your business decisions. Many restaurant and coffee shop owners go with a Limited Liability Company (LLC), which protects your personal assets in case the business runs into trouble. While you can run your business as a “sole proprietorship,” this is usually not a good idea, as your personal assets are usually on the line if your business incurs liabilities. You may also want to consult with a small business accountant. The work of running your restaurant may be so much that you need to hand the bookkeeping over to someone else. Restaurants and coffee shops are small businesses, so they must be located within a commercial zone. You must acquire the necessary permits and other documentation before proceeding.  Most areas will not allow you to sell food or beverages unless you have a commercial kitchen on-site. This means that home-based businesses are usually out. The SBA has a “Permit Me” tool that will help you determine what licenses and permits your state requires. Health codes vary depending on your location, but in order to establish a business that will sell food and/or drinks, you must comply with all the local regulations regarding food safety.  Be aware that you will generally need to submit...


Lakukan kontak fisik untuk menunjukkan kasih sayang Anda. Jelaskan perasaan Anda kepada orang-orang tersayang. Berikan hadiah tanpa menuntut balasan apa pun. Bantu teman dan kerabat yang membutuhkan.

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All families are different, and they will show affection in different ways. Some parents expect a hug from their children, while others are more comfortable with a handshake. Friendships also have a wide range of expression, but no matter what the gesture, it will show a family member or friend that you are there for them.  Children may seek and require more contact. Hold their hand while crossing the street or pick them up when they're too tired to walk to let them know you're there. For adult family and friends, place your hand on their shoulder or squeeze their hand to let them know that you're there for them and that you're concerned. People often forget the importance of openness as they age. Many times family members will stop telling each other that they care, and this can create a distance between them. Be open and honest with your family and friends, especially when they are struggling.  For example, you might wrap your best friend in a long heartfelt hug before he moves out of town for a new job. Children need feedback. Tell them you love them and care about them no matter what. Don’t be affectionate only when they do something good or get hurt. This will lead them to think that those are the only times you care. This doesn’t mean that you have to spend all of your money or time delivering gifts to friends and family members. Just be sure that when you do give a gift, it is a gift that your family member will like. It could be as simple as picking up the tab for lunch, or buying your kid’s first car. Don't underestimate the gift of time. Time is precious, especially when life gets busy, but they'll appreciate the effort if you see them in their moment of need. Whether you help your mom clean up her house or help your best friend move cities, it will be appreciated. Big or small chores can add up and overwhelm anyone, and helping a loved one get on top of things is a clear sign of affection.  For example, something as simple as dropping by to cook her dinner after she's had a baby can make a lasting...


Lakukan kontak mata Lakukan komunikasi 2 arah. Sadari pandangan Anda tentang pemudi. Tunjukkan sopan santun.

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When you speak to someone, you make eye contact with them. This shows that you are listening attentively, and that you are focused on the conversation. This rule applies for girls as much as it does for boys. By making eye contact with her, you show her that you respect her. This doesn't mean that you should stare unblinkingly into her eyes. You can allow your gaze to shift about, but try to stay focused on her eyes as much as possible. Listen to what girls have to say and avoid dominating the conversation. Conversation between two people is give and take. After you say something, give her a chance to respond. When she is saying something, wait until she finishes speaking to respond. If you are truly listening, your response will be relevant to what she has said and add substance to the conversation. Try to practice active listening, such as by:  Using neutral statements to show you are paying attention, such as “yes,” “I see,” and uh-huh.” Asking probing questions to keep her talking, such as “What happened next? “How did that make you feel?” and “What are you going to do now?” Restating to ensure you understood what she said, such as by saying, “It sounds like you are saying ____. Is that right?” Basically every culture has some version of “The Golden Rule” that basically says “Treat others as you would like to be treated.” Well, this is applies to girls as well. Using degrading and disrespectful slurs (anything from calling her a “gold digger” to implying that boys are smarter than girls) is not an appropriate way to talk to, or about, girls. Take some time to reflect on your attitude towards girls to help you determine what your biases might be.  For example, do you tend to associate women with certain careers, behaviors, or social roles? Are you skeptical of women in positions of power? Make a list of things that you consider your biases against women.  Do not allow this behavior from other people. If a friend is being disrespectful towards girls, point it out and correct them. Avoid obsessive swearing,...


Lakukan kontak mata Tersenyumlah Berikan sentuhan fisik yang sopan. Berikan pujian kepada pria idaman. Beri tahu perasaan Anda. Lakukan pendekatan secara digital.

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Eye contact is fundamental to flirting and attraction. The eyes truly are the windows to the soul, so let him see yours. If you can’t look him in the eye, he’ll probably assume that you’re not interested in getting to know him.  Though some eye contact is good, don’t hold his gaze for too long. There’s a fine line between looking and staring. Generally, women show they’re attracted by lifting their eyebrows, making eye contact, tilting their heads down and to one side, and then looking away. This is possibly the easiest way to let a guy know you like him. When you smile at a guy, you appear open and friendly. That lets him know you’re approachable, and someone he can be himself with.  The best smile is a genuine smile. People can read when a smile is fake, so just be natural! If you've got great teeth or cute dimples, smiling helps show them off. This isn’t always appropriate in the workplace, so be careful with this step. Some types of touch are commonplace in any environment, but some would feel uncomfortable in a workplace. There are three levels of flirtatious touch.  A friendly touch happens in almost all working environments and can be a simple handshake or tap on the shoulder. "Plausible deniability touch" is more personal and includes putting an arm around someone’s shoulder or giving them a hug. It could seem out of place in a fast-paced kitchen, but could come off as caring after a difficult office meeting. Touching someone’s face is considered “going nuclear” in terms of touch. There are few work situations in which you’d likely touch a coworker’s face. However, if he has an eyelash on his cheek, that could be a perfect opportunity to gently and flirtatiously remove it for him. Everyone likes a little flattery now an then. Point out something you like or appreciate about him. It’s best not to only focus on his appearance, though. Think of things he did that you thought were cool, or an accomplishment he’s proud of.  Let him know you're always happy to see him. His personality makes the long days...


Lakukan kontak mata dengan orang-orang yang berbicara denganmu dan perbaiki postur tubuhmu. Alih-alih sibuk berbasa-basi, cobalah untuk langsung menuju inti percakapan. Berpendapatlah sebebas-bebasnya, tetapi pastikan kamu mampu menyokongnya dengan argumentasi yang relevan. Bicaralah hanya jika kamu benar-benar ingin menyampaikan sesuatu. Abaikan orang yang gemar mencelamu atau mengkritik pandanganmu.

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When you run into someone, make eye contact instead of looking down at the floor or seeming distracted. Show that you're not afraid to make a connection and that you're completely confident in yourself. Keep your back straight and your chin up, whether sitting or standing, and let your shoulders relax and pull backward. Great posture not only makes you look confident -- you feel it, too.  Making eye contact shows that you're confident and ready to take things to another level. Don't let anything sag, especially your shoulders and chin. Keeping these two body parts level and strong will help the rest of your posture fall into place naturally. This doesn't mean "don't be friendly," it means talking about the relationships, ideas, and ideologies that make the world work, even if (especially if) it is the first time you meet people. Challenge others with deep questions, such as their hopes and goals, what they'd rather do than work, and their opinions on the major topics of the day.  Don't be afraid to make people a little uncomfortable at first-- you'll be surprised how many people appreciate deeper conversations than "how about that weather." Follow your curiosities in a conversation -- don't tailor your topics to what is "polite" or right. Edgy people tend to stray towards the extremes when they have opinions. This doesn't mean you need to take a stand on every issue -- quite the opposite. Instead, get deep into the issues that really matter, becoming a passionate advocate and leader on the cutting edge of issues. For the rest, remove yourself. It seems paradoxical, but it is far more edgy to ignore an issue you know nothing about than to hop on a bandwagon and pretend.  Some opinions will be unpopular, such as what you think of your sister's new boyfriend or your political views. Just because your opinion is unpopular doesn't mean you should suppress it. Edgy people need to be well-informed about new developments and ideas, at least in your favorite subjects. Don't equate edgy with uneducated, even if you...


Lakukan kontak mata dengan pasangan. Tahan diri untuk menyilangkan lengan maupun kaki. Cerminkan ekspresi wajah pasangan Anda saat sedang bercakap-cakap dengannya. Coba secara aktif memberikan tanggapan nonverbal saat menyimak. Condongkan tubuh ke depan.

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Shy people often avoid eye contact, and while that’s perfectly acceptable and maybe even desirable if you have a shy partner, an extroverted partner will likely feel like you’re being aloof or distant.  The eyes are an important tool for communication, so rushing into a lot of eye contact might feel draining. Over time, practice making eye contact more and more frequently, and for longer periods of time. Practice on pictures and images on the TV, or with your parents if looking into your partner’s eyes is too intimidating at first. Looking anywhere in the vicinity of your partner’s eyes will still be comforting to them, even if you’re not making direct eye contact. It’s easier to make eye contact when you’re listening than when you’re speaking, so start with the easy stuff. When you cross your arms over your chest, or cross your legs, your body is communicating to those around you that you are trying to make yourself smaller and close yourself off. Make a conscious decision to keep your body open.  Let your hands sit at your sides. Push your shoulders back and your chest forward. Even if you’re not terribly talkative because of your shyness, that doesn’t mean your partner needs to feel alone when they’re speaking with you. You can engage nonverbally in a conversation simply by registering the same emotions the speaker’s having in a given moment.  If your partner smiles or laughs, you should smile or laugh along. If they’re discussing something concerning, register their worry on your face. This will ensure your partner that you’re still engaged with them, not withdrawn into your own world. Even if you’re not terribly verbal, there are many nonverbal ways in which you can interact with your partner, giving the impression that they’re having more of a give and take with you than they actually are. Some ways to nonverbally engage in a communication include:  Smiling or laughing at appropriate moments Maintaining eye contact Nodding along Shy people often want to create more physical space between themselves and...


Lakukan kontak mata dengannya. Berikan sentuhan fisik yang wajar dan sopan. Sebutkan namanya. Kenakan parfum yang beraroma lembut dan khas.

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Locking eyes can cause crazy sparks. Don't try to stare deep into his soul (that could come off as creepy), but if you can catch his eye from across the room or hold his gaze while talking, you can have a major affect on him. Eye contact causes arousal and can lead to feelings of attraction. Try catching his gaze and smiling as you look away. Then glance back at him again. Touching increases attraction and can elevate a person's heart rate, similar to what they experience when falling in love. Finding subtle ways to make physical contact will help you stay on his mind.  Sit next to him so that your shoulders or legs barely touch.  "Accidentally" graze his arm while reaching for something or brush fingers when you hand him something.  Touch his arm to get his attention or emphasize a point, or when he's said something funny. Don't use his name to start every other sentence, but drop it into conversation every once in a while. It will grab his attention, foster a sense of intimacy, and reminds him that you're thinking only about him.  If he says something that makes you laugh or blush, try saying his name quietly as you laugh. Nicknames can be fun, too. If you give him a nickname that only you use, your little inside joke will set your relationship apart. Don't pour your perfume all over yourself--if it's too strong, it's going to be a turn-off and may even cause headaches or allergic reactions. Apply just a little so he will be able to smell it when you're close to him. His mind will create an association between you and your fragrance. Consider a fragrance he might encounter when he's not with you. Try rose or lavender, or even something fun like pumpkin pie or coconut. Then, when he walks by a rose bush, he'll instantly think of you.


Lakukan kontak mata saat berpapasan. Berbaliklah dan lihat apakah dia menyadari keberadaan Anda. Berpaling dan dekatilah gadis dari samping. Jangan buntuti si gadis.

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If a girl who catches your attention, try to quickly make eye contact and smile as you walk past her.  Don’t stare for too long, and then look away for a few seconds to give her a chance to look you over, if she is also interested. If you glance back and catch her looking at you, smile and give a quick wave.  If she smiles or waves back, walk right up to her.  Then proceed straight to the third part : Starting the Conversation.  If you do not see her looking back, that does not necessarily mean she is not interested.  She may not have seen you, or you may have missed her glance.  You’re going to have to keep at it to find out. If you do catch her looking back, and she quickly turns away from you and walks on, that’s a signal that she knows you were trying to connect with her, and is brushing you off.  Let this one go. You can either walk quickly to catch up to her, or follow her until she reaches a crosswalk and has to stop. Walk a few blocks if you have to, in order to approach her in a calm and natural fashion.  Do not tap her on the back or startle her from behind.  This can come across as threatening. It would also be inappropriate and frightening to the woman if you were to run after her, or approach her all sweaty and out of breath. As Han Solo once advised, “fly casual.” There is a huge difference between following a person for a few blocks in order to catch up and introduce yourself, and stalking someone.  Do not follow the girl for more than two or three blocks, and pay close attention to her signals.  If she does not make it easy for you to catch up to her, she is most likely not interested.  If the girl seems to be speeding up, making it hard for you to catch up, she is aware of your approach, and trying to shake you off. If she gets out her phone to make a call, this is another strategy for shaking off an unwanted advance.  Take it as a hint to back off and leave her alone. Do not try to follow her until she is done with her call, or the next call she makes could be to the police. Don’t follow a...


Lakukan kontak mata yang baik. Berbicaralah dengan jelas dan berkarisma. Tenangkan diri jika terjadi kesalahan. Gunakan bahasa tubuh yang baik.

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Look around the room as you are speaking and try to make eye contact with almost everyone in the room throughout your presentation. If you find yourself gazing at just one part of the room, force yourself to look in the other direction. Similarly, don’t just focus on the back of the room, look at actual people so that you can gauge their responses to what you are saying. From your video practice sessions, you will notice if your voice wavers or cannot carry far enough. Try to project your voice out, so that you can speak without a microphone, if necessary. Also, go slowly and carefully pronounce each word so that everyone can understand what you are saying.  It might help to write, “Speak clearly,” in the margins of your presentation notes. This will remind you to keep up your voice mid-presentation. To practice projecting your voice, stick your tongue all the way out and say a nursery rhyme, like Humpty Dumpty. Afterwards, say the same rhyme normally. You'll notice that you can project your voice more clearly after doing this exercise. If you make any mistakes while speaking, odds are your audience didn’t even notice. But, if you are worried, then you can acknowledge your error very quickly before moving right back into your presentation outline. This is yet another opportunity to build trust with your audience. For example, you might say, “I just noticed that that figure in column 3 is not up to date as of today, so the more accurate number would be…” Keep your arms and hands under control and avoid fidgeting with a pen or other item. Watch your walking patterns and try to move a bit, but not enough to be distracting. As you are analyzing your body language, consider whether or not your actions will distract from your content and, if they do, try to minimize or eliminate them.  To help transition between points, move to another part of the room or change places when you move through certain points. If you want to emphasize a point, stop your body completely. Plant your feet together and take a pause before...


Lakukan kontak mata. Bersikaplah seperti pria yang terhormat saat berada di sekitar wanita. Jangan perlakukan wanita seperti benda atau merendahkan mereka. Bersikaplah santai saat berada di sekitar wanita. Tersenyumlah dengan tulus. Beri pertolongan pada seseorang. Berikan pujian yang tulus. Libatkan wanita dalam aktivitas Anda. Cari cara untuk melakukan kontak fisik dengan wanita yang menarik perhatian Anda.

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If you want a girl to notice you, start by noticing her first. Whether you are in class or at a bar,  eye contact is a key part of getting a girl’s attention. Glance at her, but when she sees you looking, look away. Repeat this and then hold eye contact for a moment and throw in a smile if you feel like its the right time to do so, then look away again. Doing this will arouse her interest, and will also hint to her that you are interested. If she is interested too, she will keep glancing at you to see if you’re still glancing at her. It's a cycle that will clue her in to the fact that you are interested.  If she doesn’t hold eye contact with you, or if she chooses not to glance back at you, she is either very shy, or not interested. You will have to use other methods listed in this article to determine which one it is. When you talk with girls, try as hard as possible to keep consistent eye contact with her. This tells her that you're really confident, and that you're paying really close attention to her. . Girls tend to have a different humor and perspective than guys, so being aware of and sensitive to these differences is important when it comes to getting (and keeping) a girl’s attention.  Do common things that are gentlemanly, like opening the door for a girl, letting her cut you in line, and saying "excuse me." Doing the small things is really easy, and girls pay attention to them much more than guys do. Don't make really sexual jokes or comments. Girls already think that guys are obsessed with sex, so don't make it worse by being obsessed with sex. Be mature and respectful about sexual matters, at least when you're around girls, and you'll definitely get a girl's attention. It sounds basic, but a lot of guys assume women may not notice, or care, when men treat them like they are lower than men. This is completely wrong, and it won't make you very many friends among females. Think before you speak negatively about girls as a whole. As a rule of thumb, pretend that your grandparents are in front of you...


Lakukan kontak mata. Gunakan gestur. Jangan mengirimkan pesan yang campur aduk. Hati-hati dengan apa yang dikatakan oleh tubuh. Tunjukkan  sikap dan kepercayaan yang konstruktif. Kembangkan kemampuan mendengar yang efektif.

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. Whether you are speaking or listening, looking into the eyes of the person with whom you are conversing can make the interaction more successful. Eye contact conveys interest and encourages your partner to be interested in you in return. One technique to help with this is to consciously look into one of the listener’s eyes and then move to the other eye.  Going back and forth between the two  makes your eyes appear to sparkle. Another trick is to imagine a letter “T” on the listener’s face ,with the crossbar being an imaginary line across the eye brows and the vertical line coming down the center of the nose.  Keep your eyes scanning that “T” zone. These include gestures with your hands and face. Make your whole body talk. Use smaller gestures for individuals and small groups. The gestures should get larger as the group that one is addressing increases in size. Make your words, gestures, facial expressions and tone match.  Disciplining someone while smiling sends a mixed message and is therefore ineffective.  If you have to deliver a negative message, make your words, facial expressions, and tone match the message. Body language can say so much more than a mouthful of words. An open stance with arms relaxed at your sides tells anyone around you that you are approachable and open to hearing what they have to say.  Arms crossed and shoulders hunched, on the other hand, suggest disinterest in conversation or unwillingness to communicate. Often, communication can be stopped before it starts by body language that tells people you don't want to talk. Appropriate posture and an approachable stance can make even difficult conversations flow more smoothly. The attitudes you bring to communication will have a huge impact on the way you compose yourself and interact with others. Choose to be honest, patient, optimistic, sincere, respectful, and accepting of others. Be sensitive to other people's feelings, and believe in others' competence. Not only should one be able to speak effectively, one must listen to the other...


Lakukan kontak mata. Gunakan media sosial atau pesan singkat untuk berinteraksi dengannya. Beri pujian pada awal percakapan. Berbicara padanya saat istirahat makan siang atau usai kegiatan sekolah. Pahami apa yang ia suka. Hindari percakapan tentang dirimu sendiri.

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Interact with the girl you have a crush on.   Say "hello" when you see her at school and at extracurricular activities. If you never talked to the girl before, just find the courage to simply even smile at her, and maybe later say hello, that will make it pretty clear to her. If you never acknowledge the girl you like, she will never know you have a crush on her. Don't be too shy when you try to talk to her. Confidence is a very attractive quality. Don't stare at her for too long. This will make a lot of girls uneasy and wonder what's wrong with them. When you introduce yourself, keep your body language open and vibrant. Don't slouch, look away or mumble. Keep your initial conversations very casual. Ask her how she is, what she is doing etc. Chances are she spends some time on Facebook or Twitter. Initiate an online or text conversation by saying:  "Hey, how are you?" "What are you up to?" Comment on the photos on her page. If she has a pet, ask her about it. If you see her playing a sport, this is something you can try to drum up a conversation about. Girls like to hear nice things about themselves.  Give her friendly compliments. Don't always comment on her looks. Girls don't want to get attention for their appearance alone. If she is good at something, tell her! To compliment a girl you could always say "I noticed you are a great dancer." or "I like what you said in history class today. I never thought of things in that way." If she is an athlete, compliment her on her last game: "Hey, you were awesome at last weekends soccer game". Don't be afraid to share things about yourself so she can get to know you.  Ask questions about her family, her interests, or her classes at school. During the conversation, make eye contact and affirm that you are listening. Say things like "I think that's great" or "That's really cool. I'd like to know more about that." Become involved in some of the same activities.  Showing an interest in things she likes will allow you to spend more time with your crush. Taking an interest...


Lakukan kontak mata. Mulailah mengerucutkan bibir dan segera gigit bibir Anda setelah melakukan kontak mata. Turunkan bulu mata Anda secara menggoda. Lakukan tatapan segitiga. Selipkan bibir bawah Anda sedikit ke dalam. Jilatlah bibir bawah Anda.

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To let someone know you're interested in him, start by making eye contact. Move your eyes to his, hold briefly, then look away. Repeat this a few times,so that he knows you're intentionally looking at him.  Don't stare at him. Staring is when you maintain fixed eye contact with someone for longer than a few seconds. Staring can seem aggressive or angry. Pair your eye contact with a slight smile. Make sure to watch his response. If he doesn't return your gaze, this is a sign he's not interested. If he looks back, smiles at you, or otherwise responds positively, that's a sign he's okay with your flirting. Lower your bottom lip slightly so your teeth are barely showing. You don’t need to purse your lips, just open your mouth to entice the viewer. The pout is the first stage of the seductive lip bite.   Studies show that women initiate flirting 90% of the time. Men flirt largely in response to feeling that flirtation has been initiated by women.  A Manchester University study found that men spend the first 7 to 10 seconds of contact looking at women’s lips before moving onto other areas. Once you've confirmed that he's interested, initiate the lip pout.  Remember that not all cultures share the same body flirtation signals. Maintain eye contact while you pout your lips. After establishing eye contact, lowering your eyelids, or glancing at the object of your flirtation through your eyelashes, is a nonverbal indication of desire. You may want to lower your chin and look up at the person to strike a seductive pose.  Some people find themselves naturally blinking their eyes more rapidly. This is also called "batting" the eyes. If this comes naturally to you, it can be another way to add your eyes to the flirtation. If it doesn't come naturally, it might seem like you have something stuck in your eye, and is best avoided. The downward tilt of the chin is said to make women look more "feminine" and flirtatious. Men, on the other hand, are said to look more "masculine" when they tilt their chin up and gaze slightly down...


Lakukan kontak mata. Tanyakan padanya apakah dia punya uang receh. Tarik perhatian teman-temannya. Tunjukkan padanya bahwa Anda menikmati saat-saat yang menyenangkan. Jadilah diri sendiri. Hindari berkata buruk. Jangan cemburu. Tanyakan padanya apa saja yang dia sukai.

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Keep it to casual glances, or he might get freaked out. When he catches your eye, smile sweetly and turn back to what you were doing. If you sit and stare at him all day, he'll think you're a little obsessive. When you do talk to him, though, be confident enough to look him right in the eye instead of staring at the ground, and he'll be impressed by how you handle yourself. Change for a dollar. Or ask what time it is, like if you might be late to a class or whatnot. Ask if he knows any of the people running for student office. Something simple, no big deal. If you're talking to him, it's okay to avert your gaze every once in a while. Staring into his eyes during the entire conversation may be a little intense. This does not mean you should ruthlessly flirt with his friends until they can't help but notice you. It does mean that you should act cool and fun around his friends, and try to get to know them a bit. Flirting a little bit with other guys is okay and will keep your crush on his toes, but if you go overboard, the guys may get the wrong impression of you. Instead, be kind and interested, ask his friends about their favorite sports teams or weekend plans, and just try to act cool without making it obvious that you really like their friend.  If his friends notice you and like you, then they may talk about you in front of the guy, which will make him notice you more. If you become friends with his friends, they may even invite you out to parties, which will make it more likely for you to hang out with the guy. Resist the urge to send friends to ask if he likes you. He will think that you're trying to force a relationship. This will get right back to him and he will not think it's cool. Even asking the friends about how he's doing or what he's up to will basically reveal that you have a crush on the guy. If the guy is in your orbit but not talking to you, don't spend your time looking sad or bored and waiting for him to come up to you. Instead, enjoy the people you're hanging out with, laugh, tell funny...


Lakukan kontak mata. Tarik perhatiannya dengan bahasa tubuh yang menyenangkan. Tersenyumlah.

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Making eye contact is a great way to show you're interested in a girl and to judge her interest.  Whenever you feel it's appropriate, try meeting her gaze for a moment.  However, don't stare too long as this may make her uncomfortable.  Try to meet her eyes for as long as you feel is appropriate to get her attention.  Remember to wear a friendly look on your face, offering a smile. Try not to glance away quickly as this might make you seem un-confident or nervous. If you've caught her gaze for a few moments, you might want to make a playful gesture.  This can be something simple such as making a silly face or sticking your tongue out.  Playing around like this can demonstrate your confidence and interest to her. It's important that you feel and represent yourself as being friendly, open, and approachable.  You want to convey that you are confident, comfortable, and have a kind personality.  Use your smile to break the ice and make a good impression on the girl that you like.  Don't force your smile.  Let your genuine happiness show through. Don't put on a big grin or smile too long.  This can cause you too look disingenuous or strange.


Lakukan kontak mata. Tataplah sampai orang lain mengalihkan pandangan mereka. Tersenyumlah

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Making and holding eye contact with someone when you are talking to them shows that you are confident. People who lack confidence are more likely to shy away from making eye contact. Shy people might even look down or let their eyes wander around the room. While it is good to look away now and then once you have established good eye contact, make sure that you look at something that is eye level. Looking away now and then will also help you avoid seeming creepy, which can be a side effect of eye contact that is too intense. One way that you can establish an appearance of confidence is to look into someone’s eyes until he or she breaks the gaze and looks away. This technique will not only make you seem more confident to the other person, it will also help you to see that the other person is just as nervous as you are. Just remember that you do not need to do this more than one time. If you do it through your whole conversation, you risk seeming a bit creepy or even aggressive. People are attracted to smiling faces because people who smile seem more confident and approachable. Make sure to smile when you enter a room, when you meet new people, and as you talk to people. Just don’t smile in a way that seems forced or unnatural. Smile the way that you normally do.


Lakukan kontak mata. Tersenyumlah kepadanya. Ciptakan kesempatan baginya untuk berbicara denganmu. Ucapkan “halo”. Pikirkan bagaimana memulai percakapan. Ajak dia mengobrol.

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See if she wants to keep your attention or if her eyes move away from yours. If she is consistently making eye contact and sometimes blushing while doing it, chances are she’s interested in you. She may also try stealing quick glances at you when she thinks you're not looking.  Of course, you don't want to just stare at her because that will come off as creepy. Just glance in her direction, or try to hold her eyes for a couple of seconds. However, some girls are just shy, and they may not want to make eye contact with you. Try encouraging her with other steps. Smiling shows your interest, and makes it easy for her to smile back at you. Sometimes, it might take a while for both of you to just make eye contact and smile before you’re ready to actually talk to each other. Even if you’re nervous, smiling is a good way to make contact because a smile actually acts as a reward to other people. In other words, when you smile at her, her brain perceives it as a reward, making her happier to be around you. Don’t just hang around with the same group of friends. It’s much easier to approach someone who is alone rather than someone who's with a large group, so if you make sure you're alone sometime when she's around, she might come over and talk to you. You could also try and go alone to a place you know she will be to make yourself a little more available. You never know what might happen. For instance, maybe you notice she spends time at the library after school. Make it a point to show up there, too. Try sitting at a table near her, where she can see you. ” It’s an easy first step and a way to acknowledge that you’re noticing each other. You don’t have to do much more at first if you’re shy. If she’s unwilling to say “hi” back, she might not be interested. Try it a few more times, but if she never responds, let it go. You might be nervous about approaching her, but the only way you can really test your theory of whether she likes you or not is to actually talk to her. If she’s responded to your greeting, you can move...


Lakukan koreksi film. Buatlah komposisi musik. Tambahkan campuran suara. Tunjukkan film Anda.

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What you're trying to do at this point is to put together the film edits in a way that is seamless, smooth, and coherent. As a general rule you want to cut on action, so that there isn't much of non-action boring the audience. This means that you cut from one shot to another right as the action is performed (like John opening the door to the living room). You'll join the shots with the first part of John's motion in the wide shot and the second part in a tighter shot.  Cutting on cross-frame movement is typical a reveal shot. For example, medium shot on two men talking, one man moves and reveals close-up on villain's face. Cut to an empty frame, where the subject comes in. For example, this is often used with someone stepping out of a car, where you only see the foot. The foot moves into the empty frame. Remember, as you're cutting that it takes about 2 film frames (equaling about 1/12th of a second) for your audience's eyes to switch from one side of the screen to the other. For your soundtrack you will want to make sure that it works well with the film. There's nothing worse than a score that doesn't fit with the tone and the appearance of a movie. When you're discussing the music composition with your composer, talk about things like style of music, instrumentation, music speed, music cues, etc. A music composer needs to know your vision for the film to make an appropriate score.  Listen to the demo tracks that a composer gives you, so you can keep track of how it's coming on there end and where there need to be changes made. Now, if you're doing the music yourself, you need to make sure that you're not stealing copyrighted music for your movie, because you can get into trouble for that. A lot of times you can find composers for cheap in your town or city. It's not going to be professional level (but then, your movie probably isn't either), but it can still make it sound good. There is a difference between soundtrack and score. The soundtrack is previously recorded music that fits a scene or sequence...


Lakukan langkah bayi. Luangkan waktu bersama para sahabat. Pakailah topi “rasional” Anda. Luangkan waktu untuk “menenangkan diri”. Biarkan tumbuh secara alami.

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When babies take their first steps, they are never sure if they shall reach the next side, but they believe in themselves and hope to reach it and slowly and gently they do. When they arrive at their destination, they smile innocently and you can feel the joy of success in their beautiful eyes and smile achievement. Relationships are similar; take the baby steps, feel the calm, and take the chance. New relationships are the most fun in the beginning stages and it's during this pivotal time when it's easy to take unnecessary leaps. Try your best to keep a logical head and take those baby steps. It'll help you from getting too overly emotional and watch out for future you. It's easy to find a new love and want to devote all your time to them. Unfortunately, sometimes this results in relationship burn out. You become clingy or desperate and don't even remember how to function without the other person. To avoid this, make sure you maintain your friendships. They were there before, they're there during, and they'll be there after if you need someone to help you pick up the pieces. Don't let them go! What's more, they'll keep you balanced and rational. Not only with good advice, but by simply spending time with different people. Your thoughts won't be fixated only on this other person and you'll still be that complex, interesting person you've always been with strong relationships to prove it. If you're the type that falls in love too quickly, it can be helpful to don your "rational" hat once in a while (if not more often). This is when you take a look at your life (or life in general) and aim to think logically. Here's a few thoughts that can keep the crazy lovelorn-ness at bay:  This person is great, sure, but realistically they're no greater than other fish in the sea. Humans, overall, are pretty similar creatures. Love comes and goes. Your previous relationships have faded, and this one might, too, at some point. Might as well make the most of it while it lasts. Emotions are fickle little things. You only think...


Lakukan langkah yang benar untuk menyingkirkan noda metal di kolam Anda. Matikan semua mesin dan peralatan kolam renang dekat air kolam. Turunkan kadar klorin di kolam Anda, antara 0 dan 2 ppm (parts per million). Singkirkan noda metal dengan asam ascorbic. Kembalikan keseimbangan kimia yang sehat di air kolam.

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One option is to buy a metal removal product that sits in the skimmer basket for up to one month. This is the first step of most stain removal processes and will help your overall efforts to clean your pool. There are many sizes to choose from that offer various degrees of strength, so if possible, ask a pool professional which kind is best for your situation. This includes chlorinators, metal ionizers, generators, UV systems, and ozone generators. It is best to avoid water contact with pool heaters, chlorine generators and other non-filtration systems that are near your pool during the process of stain removal and heavy chemical treatments. The lower the chlorine level is, the less ascorbic acid you need to clean your pool. You can wait for the chlorine level to drop naturally with rainfall or time, but if time is a factor, you can add sodium thiosulfate to the water, following the manufacturer's instructions. Add an algaecide to the pool water. Be sure to follow the instructions on the product box regarding the method of application and how much you need for your size pool. This prevents algae from growing with lowered chlorine levels. Minerals respond best to chemicals, and if you believe your stain is related to metals, or if the suggestions above for organic pool stains do not improve your stain, try ascorbic acid based pool products. If you want to try an easy and effective home method, crush up vitamin C tablets, and rub them against the stain. After a few minutes, check to see if it begins to lighten. Keep in mind that ascorbic acid is best for treating iron stains, while citric acid is best for treating copper stains.  Treat large stains by adding ascorbic acid to the pool water by sprinkling it evenly over the surface of the water. Start by using a 1/2 pound of ascorbic acid per 10,000 gallons of water in the pool. Set the filter on "circulate" and turn it on. Allow the ascorbic acid to work for a half-hour. Check the pool to see if the stains are gone. If they're still there, add more ascorbic...


Lakukan langkah-langkah pencegahan dasar. Tutupi semua bagian yang tidak ingin terkena debu. Usahakan menutupi sepanjang batas-batas panel. Hilangkan cat di sekitar karat menggunakan sander dual action (DA). Beralihlah ke grinding wheel logam. Siapkan bagian yang akan diberikan primer. Semprotkan primer dengan tipis dan merata. Gosok dengan kertas ampelas basah grit 400. Semprotkan satu lapis cat dengan tipis. Gosok pinggiran cat baru sehingga membaur dengan cat lama. Cuci dan poles mobil Anda.

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This method involves using a sander and a grinder — two powerful electric tools that can kick fine rust and paint dust into the air. To avoid injury and protect yourself from these airborne particles, be sure to wear gloves, safety glasses and especially a dust mask to keep the rust and paint particles out of your lungs. For heavy-duty jobs, consider using a respirator rather than a simple dust mask. As noted above, this job puts rust and paint particles in the air. If you're not careful, these can settle on your car, giving it a "dirty" appearance that can be hard to get off. To avoid this, "mask" the parts of your car that you're not working on (that is, cover them with tape and masking paper.) Use a tarp sealed with painter's tape under the car to define your work area and protect the floor. Masking the car off is a delicate art.  Do not use newspaper, as paint spray can leak through it and leave unsightly specks. Instead, use real masking paper, which is less porous and won't let paint through. Also, be sure to tape every single edge of your masking paper down. Don't just use a few small pieces of tape to get it to stay in place — paint can (and will) work its way under any loose edges. In general, you don't want your masking to stop in the middle of a panel, or you will be left with sharp lines where your new paint ends and the old paint begins.  These lines do not go away with any amount of buffing or addition of clear coat layers, so practice prevention by masking the car correctly in the first place, stopping at the panel lines around your rust spots and going no farther inward. If you're experienced with auto painting, you might alternatively try stopping your masking a few panels back from your rust spot. If you know how to gradually blend paint, which is done when spraying, you can use this tactic to make it so that there isn't a drastic color difference between one panel and the next. A DA sander gives you control over the speed of the sander while removing the paint. Start with 80 grit and work...


Lakukan langkah-langkah sesuai teknik “Best Me”. Pilihlah tempat yang membuat Anda merasa aman (“sistem keyakinan”). Bayangkan Anda sedang berada di tempat aman (sensasi dan pengalaman fisik adalah bagian dari proses hipnosis). Biarkan kedamaian yang Anda rasakan di tempat aman menghilangkan emosi negatif. Biarkan ketenangan yang Anda rasakan mengendalikan pikiran Anda. Nikmati kedamaian. Bayangkan Anda masuk lebih jauh ke tempat aman. Ulangi langkah-langkah tersebut sesering mungkin. Asosiasikan tempat aman dengan sebuah kata. Akhiri sesi hipnosis atau bisa Anda lanjutkan dengan mengalami yang belum terjadi atau mengalami lagi apa yang pernah terjadi.

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Each letter in "Best Me" corresponds to a step. It does not matter what order you do the steps in (the order below is BESTME), or what words you use. It is important however, that you include all the steps to ensure that you immerse every aspect of yourself in the imagined experience.  B - Belief system E - Emotions S - Sensations and physical experiences T - Thoughts and images M - Motives E - Expectations Think of a real or imagined place where you feel safe, calm, and happy. You can choose any place you like; there is no "wrong" place. It is, however, best to stick with a place once you choose it, as this makes reaching a relaxed state easier. Common safe places include:  A beach A sunny park A spot you visited on vacation Your favorite room in your house, past or present A place you've seen in a picture This is the sensation and physical experiences part of the process. Use all of your senses, not just sight. As you imagine each detail of this safe place, let its calmness relax you. For example, if your safe place were a beach at sunset, you would concentrate on:  The colors – the red and golds of the sunset, the blue of the water The sounds – the crash of the surf and call of the gulls The sensations – the wind on your skin and the warm sand beneath you Smells – the pure sea air with a hint of saltiness Absorb the peace around you. Feel yourself becoming calm, relaxed. Tell yourself: "I am calm. At peace." Thoughts will inevitably flit through your mind at first. Don't fight them. Rather, gently return your focus to your safe space. You are sinking into it and shutting down. Sinking down and shutting down. Sinking down and shutting down.  If you have difficulty pushing away a negative thought, imagine putting the image on a TV screen, then use a remote control to put it on mute, to make it black and white, and to turn it off.  You can also imagine putting the image in a drawer and closing the drawer. In fact, get rid of it in any way you want. Just don’t set it on fire or blow it up because it’s supposed...


Lakukan lari pemanasan beberapa lap. Gunakan peregangan dinamis. Temukan di mana area yang bermasalah dan lakukan perbaikan. Sebelum melakukan pemanasan, minumlah sedikit air untuk menghidrasi tubuh dan suplemen yang diperbolehkan.

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You'll want to run at least a mile to prepare your body for the real race. Another strategy you might use is to jog moderately for a mile or two. You can then follow your jog with a final mile of form work.  Keep your breathing even and controlled throughout your warmup. You'll want your arms to drive forward without deviating to the left or the right. Each arm should be parallel to the track. Your head should be relaxed with a slightly lowered chin, but your eyes should be up and alert. Shoulders should be back which should thrust your chest into a slightly taller position. When running, your chest should be tall, but not overextended in front of you. Dynamic stretches are warm up moves that also limber up your body. These can be added to your warm up laps, or you can dynamically stretch after your lap work. There are many dynamic stretches you might use when warming up, but a few to consider include:  Front lunges Reverse lunges High steppers (also called high knees), where you raise your knees as high as possible while jogging or at a light run. Butt kickers, where you kick your feet toward your butt each time one passes behind you. If you know that you have tricky muscle group that gives you issues if you don't stretch it out thoroughly, you should specifically devote some time to these areas. Some common problem areas are calves, thighs, and butt. Of course, you shouldn't take any illegal performance enhancing substances, which can be dangerous to your health. However, some runners take energy gel caps to give themselves a legal boost. You should also drink a little bit of water, but you probably shouldn't drink any more than an 8 oz glass.  Drinking too much water before your race can affect your performance and may even cause you to get sick during or after the race. Avoid overloading on carbs the night before. Instead, you should eat reasonable portions of carbs, like pasta, several days before your race. Wake up a little earlier than usual and eat a leisurely, balanced breakfast several hours before...


Lakukan lari suicide. Lakukan high knee. Berlatihlah dengan tangga kecekatan. Latih tendangan penalti.

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Suicides combine explosive power with the dexterity. Set down markers at regular distances going down the field or track. Sprint from your starting point to the first marker, then immediately turn around and return to the start. From there, sprint to the second marker, then back to the start, then to the third marker and so on.  When you're first getting the hang of suicides, run through one full circuit, then pause to catch your breath. Work up to the point where you can complete multiple circuits without stopping. A few rounds of suicides are enough to wear out even the most experienced players, so try not to overdo it. Stand with one foot on the ground and bring your other knee up to waist level. In one smooth motion, lower your raised foot to the ground and quickly lift the opposite knee. High knees teach you to pick your feet up higher when you run, making your steps more springy and preventing you from getting tripped up. They're also a good dynamic core exercise. You can perform high knees for time, a set distance or simply as a warmup. Stretch out the agility ladder on a flat patch of ground, then run from one end to the other using different footwork patterns. Make sure you only set your feet down in the open spaces between the rungs. The agility ladder calls for precise foot placement and increased concentration, which will both come in handy during a scrimmage.  For example, you could span the ladder by shuffling sideways, skip every other rung or use alternating steps and leaps like in hopscotch. Run rounds on the agility ladder in between other drills and exercises. At the end of your workout, cool down by taking a few free shots at the goal or another target. Shoot from different angles and positions to simulate the conditions of an actual game. Kicking is one of the most fundamental skills in soccer, so there’s no substitute for old fashioned repetition.  Aiming at a small target, like a goal post or a square tacked to the net, can help you refine your accuracy.  Complete a minimum of 30 kicks...


Lakukan latihan Kegel Anda minimal 3-4 kali sehari. Masukkan latihan Kegel ke dalam rutinitas kesibukan Anda. Harapkan hasil dalam beberapa bulan jika Anda melakukan Kegel secara teratur. Cari bantuan jika Anda tidak berpikir Anda melakukan Kegel dengan tepat. Lanjutkan melakukan Kegel Anda jika Anda ingin menjaga masalah pengendalian air kecil jauh.

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If you really want them to stick, then you have to make them part of your daily routine. 3-4 times a day should be doable, as each Kegel session won't last very long, and you can find ways of fitting Kegels into your daily routine. You can aim to do them in the morning, afternoon, and evening so begin to do them like clockwork, instead of worrying about scheduling a time to do your Kegels. The best part about doing Kegels is that you can do them without anyone knowing. You can do them while you're sitting at your desk in your office, having lunch with your friends, or just relaxing on the couch after a long day at work. Though lying down and isolating your Kegels and focusing hard is important for beginners, once you get the hang of isolating those muscles, you can do your Kegels almost anywhere at anytime.  You can even make a habit of doing them during a routine activity, such as checking your mail or email. Once you've found a set of Kegel exercises that works for you, you should stick to this routine instead of doing even more Kegels, or doing them more strenuously. If you overdo it, you may suffer from straining when you have to urinate or move your bowels. Just remember that, while stopping urination midstream is a great way to locate your Kegels, you should not actually do your Kegels routinely while urinating or you may suffer problems associated with incontinence. For some women, the results are dramatic; for others, Kegels prevent further urinary tract problems. Some women get frustrated because they do Kegels for a few weeks and don't feel any difference. Stick with it long enough to feel the changes in your body. According to the National Institutes of Health (NIH), you may be able to feel results as early as after 4-6 weeks. Your doctor can help you identify and isolate the correct muscles to perform the exercise. If you feel like you've been doing Kegels for a considerable amount of time, such as a few months, and have seen no results, then you should seek help from your doctor. Here's what your...


Lakukan latihan Kegel untuk menguatkan dasar panggul. Lakukan latihan peregangan dengan melengkungkan punggung agar posisi bayi mempermudah proses persalinan. Lakukan postur kupu-kupu untuk merilekskan punggung bawah dan panggul. Lakukan postur inversi sambil menekuk tubuh ke depan untuk merilekskan rahim dan serviks. Lakukan squat dengan penyangga untuk menguatkan kaki. Sempatkan berjalan kaki setiap hari untuk melancarkan sirkulasi darah. Bergabunglah dalam kelas prenatal seminggu sekali agar Anda tetap bugar dan rileks.

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Kegel exercises can be done at home when you are sitting in a chair or lying down in bed. Make sure you go to the bathroom and empty your bladder before you do them. Squeeze your pelvic floor muscles for 3 seconds. Pretend you are holding in your urine to activate these muscles. Then, release them for 3 seconds.  Try to do this exercise at least once a day to keep your pelvic floor and vaginal area strong. Work up to doing 10-15 repetitions at a time. Do this exercise in every trimester of your pregnancy. Position yourself on your hands and knees, with your shoulders and hips in line with each other. Inhale as you press your stomach towards the floor, curving your lower back and raising your chin to the ceiling. Then, exhale as you press your back upward, pressing your stomach towards the ceiling and your chin towards the floor. Do these stretches 10 times, up to 3 times a day. Pelvic tilt stretches are good to do during your third trimester, as this is when your baby is the most active. The stretches may help to move your baby into an ideal position for labor. These stretches will help to keep your lower back and pelvis relaxed, which can then make labor a bit easier. Sit on your bum and bend your knees to bring your feet together, with your toes touching. Your legs should form a diamond shape. Gently press down on your knees with your elbows or shift side to side.  You can also do this exercise lying down on your back. Make sure your lower back is flat on the ground as you bring your feet together to form a diamond shape. Try to do this exercise in every trimester of your pregnancy. This exercise relaxes ligaments in your uterus and cervix, which may help your uterus align with your pelvis and cervix. This can create more room for the baby during labor. To do the exercise, kneel on the edge of your bed or your couch. Lower yourself onto your forearms, with your elbows splayed out and your hands flat on the floor. Let your head hang freely. Keep your bottom and hips up in the air. Move your hips side to side...


Lakukan latihan Kegel. Dapatkan dukungan fisik untuk kandung kemih. Gunakan krim estrogen. Gunakan kompres panas pada perut bawah. Diskusikan tentang pengobatan cholinergic.

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Women and men alike can benefit from doing kegel exercises, which strengthen the pelvic floor and improve continence and urinary flow. You can do Kegels anywhere, simply follow these instructions:  While urinating, squeeze the muscles that stop your flow midstream – those are the muscles you want to isolate. You can do the exercise in any position. Tighten those muscles, hold for 5 seconds, then relax. Repeat this several times in a row. Gradually work up to holding the contraction for 10 seconds, then resting for 10 seconds. Try to do three sets of ten repetitions every day. Don’t squeeze other muscles like your abs, legs, or butt. Focus on flexing only your pelvic floor muscles. Sometimes, vaginal childbirth or heavy coughing or straining can weaken the muscles that hold your bladder in place, causing your bladder to droop into the vagina, also known as a prolapsed bladder. This can affect how well you can urinate, and may be your problem if you have a feeling of fullness or pressure in your vagina or pelvis, it feels worse when you strain or bear down, you feel like your bladder isn’t fully empty after you urinate, you leak urine during intercourse, or you see or feel a bulge of tissue in your vagina.  Ask your doctor about getting a pessary – a support for your bladder that sits inside your vagina. In severe cases, you can have surgery to reinforce your pelvic muscles and ligaments. Most women with leaking or weak stream experience the trouble after menopause – as estrogen decreases, skin and tissues thin and weaken. Using an estrogen cream that’s made for your vagina may help strengthen the surrounding skin and tissues. Ask your doctor or OB/GYN whether your urinary troubles might be helped with “topical” estrogen. Place a hot water bottle or heating pack on your low abdomen between your belly button and your pubic bone. Like with other muscles, the heat may relax your bladder and help you urinate more freely. You can also try taking a hot shower or soaking in a warm bath. Cholinergic medications...


Lakukan latihan abdomen yang tepat. Hindari makanan yang membuat Anda kembung. Minum banyak air.

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During pregnancy, the outer muscles in your abdomen stretch to make room for the growing baby. After the baby is born, those muscles can stay stretched and separated, giving your stomach a pouched appearance. To get the muscles back into shape, use the following techniques:  Brace your stomach. Sit or stand up straight with your shoulders back and focus on tightening your stomach muscles and sucking your stomach in. Repeating this exercise throughout the day helps tighten the muscles over time. Make the exercise harder by using a weight. Hold a dumbbell outstretched in front of you while you tighten your stomach muscles. You can even use your baby as a weight.  Don't do crunches. Doing crunches can actually cause the muscles to stay separated, since it puts pressure in the wrong place. You can make your stomach look slimmer by avoiding foods and drinks that cause bloating and make your stomach look distended. Limit the following substances while you're trying to lose baby weight:  Salty foods. Salt causes water retention, so stay away from salty snacks like chips and pretzels. Carbonated beverages. Sodas, even plain soda water, causes gas, and can make your belly look bloated. Drinking water will help you lose water weight and flush toxins from your system. You'll look slimmer, and you'll feel more healthy and energetic. If drinking 8 glasses of water a day is tough for you, try getting water by drinking herbal tea and eating whole fruits and vegetables.


Lakukan latihan aerobik selama 45-60 menit, 5 atau 6 hari dalam seminggu. Berlatihlah angkat beban 3 kali seminggu untuk membangun otot tanpa lemak. Bergeraklah lebih banyak setiap hari selama 3 minggu ke depan. Beristirahatlah 1 atau 2 hari. Berolahragalah bersama teman atau ikutilah kelas latihan untuk membuatnya lebih menyenangkan.

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Go for a jog, run, bike ride, or briskly walk to burn extra calories each day. While what you eat matters more than what you burn, exercise will boost your metabolism to keep your body in calorie-burning mode.  Alternate between low-intensity (fat burning) exercise and vigorous exercise from day to day. For example: running on Monday, long-distance jogging on Tuesday, high-intensity aerobics on Wednesday, and so on. Do high-intensity interval training (HIIT) to blast more calories in less time. For instance, when you’re jogging, do a 60 second sprint every 3 to 5 minutes. 3 times a week to|build lean muscle. Lifting weights will help you build lean muscle, increasing your metabolic rate. And by the end of the three weeks, all that lean muscle will have you feeling fit and looking toned.  Choose lighter weights and do more reps if you don’t want to bulk up (adding muscle weight). Train your arms and legs on alternating days. For example: train your lower body on Mondays, your upper body and core on Tuesdays, and rest on Wednesdays before training your lower body again on Thursdays. You can also do both upper and lower body strength training on Mondays, Wednesdays, and Fridays (resting on Tuesdays and Thursdays). Bike or walk on your commute to work. If you cannot replace the entire commute, park further away and walk. Incorporate 15 minutes of biking or 30 minutes of walking into both morning and evening commutes. Don’t count this towards your daily minimum of 45 minutes per day for the next 3 weeks.  Take the stairs instead of the elevator or escalator. Stand up when working on your computer instead of sitting. Do crunches while watching TV or waiting for dinner to cook. Since you’re planning to drop 5 pounds per week, only allow yourself 1 or 2 rest days per week and still do some sort of movement on that day for 15 to 30 minutes (like walking, light swimming, yoga, pilates, stretching, and/or moderate aerobics). Take a long walk outside (choose a path with hills if you can) or follow a 30-minute online...


Lakukan latihan aerobika. Gabungkan olahraga dengan belajar. Berolahragalah untuk meningkatkan level BDNF. Mulailah berolahraga sekarang, makin muda, makin bagus. Bangunlah dan bergerak. Tingkatkan fleksibilitas kognitif.

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More and more research points to physical exercise as the most effective way to improve thinking skills and overall brain function.  Create an exercise routine that includes one hour sessions, three times a week, and basic exercises like walking on a treadmill or riding a stationary bike.  Stay with your exercise routine for at least 12 weeks in order to improve your brain fitness, cognitive abilities, and thinking skills.  A recent study done in sedentary people, aged 57 to 75 years of age, supports this level of exercise with scientific data.  The exercise group showed rapid improvement in circulating blood flow to areas of the brain, significant improvement in both immediate and delayed areas of memory function, improved cognitive abilities, frontal lobe functioning, visuospatial skills, processing speed, and overall improved cognition. Cardiovascular measures included as part of the study design were also notably improved.  The authors interpret the study results as further indication that any person, at any age, can take steps through the use of physical exercise to positively influences brain neuroplasticity. Recall of vocabulary words was significantly improved when exercise was included just before, during, or immediately after, exposure to the vocabulary words.  Two different studies, one in female college students, and one in male college students, validated much improved recall of vocabulary words studied when associated with exercise. The female students did the best when they were exposed to their vocabulary words for 30 minutes while they were also exercising. The form of exercise in this study was riding a stationary bicycle for 30 minutes.  The male students were divided into groups that included no exercise, moderate exercise, or vigorous exercise. The improvement was noted in the students that were exposed to their vocabulary words either immediately prior, or immediately after, vigorous exercise. Cognitive function and memory recall is improved when a substance called brain-derived...


Lakukan latihan beban dengan gerakan yang bervariasi. Tingkatkan berat beban sedikit demi sedikit sesuai kemampuan. Lakukan latihan intensitas tinggi dengan mengubah durasi waktu istirahat. Jangan berlatih angkat beban setiap hari. Panaskan tubuh setelah melakukan pendinginan agar otot tidak terasa nyeri.

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If you do nothing but bench presses all week, you're not lifting correctly. Create a routine that varies the muscles you'll work on throughout the week, shaking it up while still highlighting the muscle groups that you're targeting and strengthening with your good technique. A weekly regimen might look something like this:  Monday: Work on pecs Tuesday: Work on legs Wednesday: Aerobics and running Thursday: Work out torso and back Friday: Work out abdominals. Weekend: Rest With the proper technique, you should start to notice your regular routine get a little easier, which means you're getting stronger and starting to build muscle. Lifters call this a "plateau" and use it as a sign that it's time to start adding weight and varying the routine, to avoid flattening out. To add weight, use weights which are still comfortable, but heavy enough to make those last few reps more difficult, finding that sweet spot, where the muscles almost fail. To really start varying your work out and introduce a cardio element into the workout, you can mess with the amount of time you take to rest between your sets. If you're giving yourself a full minute between sets for your arm, cut it down to 15 or 30 and notice how much more difficult it becomes. Listen to your body and don't rush yourself. Jumping straight into another set when you're exhausted is a good way to make a mistake and cause an injury. Be careful and train at your own pace. It's a common mistake that rookies in the gym think lifting out three times a day is the quickest way to build strength and definition. This is not the case. Over-training can result in injury, keeping you sidelined from being able to work out properly for weeks or even months at a time. Lift correctly a few times and you'll start building muscle more quickly than you will lifting too often. After you finish your work out, always take a hot shower or bath. Steam-rooms are also popular after-workout routines, letting your muscles stay warm and "cool down" at their own pace. You'll notice your...


Lakukan latihan beban. Lakukan latihan dengan intensitas tinggi.

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Weight training, unlike cardio exercises, tones the muscles under your skin and causes it to look more taught. This can greatly reduce the appearance of cellulite.  Buy free weights and perform exercises meant to tone your thighs, buttocks, and abs. If you have cellulite on your arms, perform arm exercises as well. Join a gym and work with a trainer to increase the amount of weight you lift over time. Contrary to common belief, lifting heavier weights fewer times, rather than doing a lot of reps with lighter weights, is better for building muscle. Pairing weight training with exercises that get your heart pumping leads to the production of lean muscle mass, which will cause your thighs and buttocks to look smoother over time. Try the following exercises after doing a light warmup:  Do outdoor sprints. Measure out a distance of 1⁄4 mile (0.4 km) on your street or at a nearby park. Sprint that distance, take a 20-second break, sprint it again, and repeat for a total of 4 sprints. As you improve, add more sprints to your workout. Sprint on your treadmill. If you work out indoors, use a faster setting on your treadmill to sprint for about 3 minutes. Increase the speed as you improve over time. Do bike sprints. Using either your bicycle or a stationary bike, ride as fast as you can uphill for a few minutes.


Lakukan latihan berbasis imbalan. Mulai latih Chihuahua sejak masih muda. Tentukan titik buang air anjing sejak pertama kali Anda membawa hewan peliharaan pulang.

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Dogs make a positive effort to repeat behaviors that get a reward. Thus if you ask a Chihuahua to "sit" and it rewarded when it does, it learns that doing something which comes naturally(sitting) can earn a tasty reward. The same applies to potty training. When the dog performs a natural bodily function in a specific spot (peeing or pooping) and gets a rewards, it then tries to save up its "efforts" to spend them on that designated spot in order to earn a super tasty treat.  Reward-based training requires you to be on the spot when the desired behavior happens, which means you need to be home to take the dog to the toilet spot regularly. Find a treat that your Chihuahua loves and adores, and will work hard to earn. Try a range of foods from commercial treats to chicken, cheese cubes, sausages, or hot dogs. If your dog has health issues always check in with your veterinarian first to make sure there is no health reason why it shouldn't have a certain food. You can, and should, start training your dog at about 8 weeks. Training takes time, so start slowly and have patience. Remember that the older a Chihuahua gets, the harder it is to train them. So it will benefit you greatly to get started early. Decide where you want your Chihuahua to toilet. When bringing a puppy home, the first place you visit, before even setting foot indoors, is the toilet spot. Ignore the puppy's attempt to play and engage you so that he or she gets down to the business of sniffing around. If the puppy toilets, make a super big fuss of him or her and give a treat.


Lakukan latihan bersama pelatih. Bergabunglah dengan tim. Ikuti camp pelatihan. Tonton pertandingan bola voli secara langsung atau di televisi.

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Find a qualified coach or trainer who can work with you one-on-one to help you with drills and technique. Talk with the coaching staff at your school, community center or at a volleyball camp in your area to find a person who is willing to take you on. Alternately, find a player with more years of experience than you. This person may be willing to mentor you and help you improve your skills. Volleyball teams are organized through schools, community centers and YMCA centers. Join a team or league to get regular practice and to participate in scrimmages or matches. Ask your coach or other teammates about summer camps or clinics that they might recommend. These range from one day clinics to week-long camps. Search online for a camp or clinic in your area. Watch how professionals play the game. Pay attention to their strategies, strengths, weaknesses, and interactions with other players.


Lakukan latihan bertenaga rendah. Tingkatkan asupan kalsium. Makan lebih banyak makanan yang mengandung kalium.

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You can rest your pinched nerve and still keep your blood pumping. Good blood and oxygen circulation and toned muscles can actually help heal the pinched nerve.  Daily activity should be done conservatively and only when it is comfortable for you. Try going swimming or for walks. These will help to move your muscles naturally while placing a minimal amount of stress on the joints and tendons where the pinched nerve is.  Inactivity can lead to a loss of muscle strength and cause the healing process of the pinched nerve to take much more time.  Keep good posture when exercising or resting. This will help to ease tension at the location of the pinched nerve. Maintaining a healthy weight can help prevent a pinched nerve. One of the underlying factors of a pinched nerve is a calcium deficiency. You should start eating more calcium rich foods such as dairy products like milk, cheese, and yogurt and leafy greens like spinach and kale. This can help the nerve and also improve your overall health.  You can also take calcium as a supplement. You can buy these from many health food stores, general stores, or pharmacies to take on a daily basis. Follow the directions or consult your doctor if you are unsure of how much calcium to take. Never take more than the recommended dose. Check labels of packaged foods to see if they are calcium fortified. Many brands offer a calcium enriched product in addition to their usual products. Potassium is a key ion involved in cell metabolism. Because it causes weaker connections between nerves, a lack of potassium can sometimes contribute to symptoms of a pinched nerve. Increasing potassium in the diet may help to restore proper balance to your nerve function and alleviate your symptoms.  Foods rich in potassium include apricots, bananas, avocados, and nuts. Drinking fluids like skim milk and orange juice can help to increase potassium absorption. Potassium supplements, similar to calcium supplements, can be taken on a regular basis in addition to a healthy diet. Talk to your doctor...


Lakukan latihan chin-up. Lakukan dumbbell row untuk melatih otot punggung dan lengan. Latihlah otot deltoid bagian belakang sambil menekuk tubuh ke depan. Pilihlah 2-3 gerakan untuk berlatih rutin.

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Grip the chin-up bar with your palms facing out and your arms slightly closer than shoulder-width apart. Your arms should be fully extended above you, and your torso should be as straight as possible. Exhale as you pull your body up until your head is level with the bar. Hold this position with your biceps slightly squeezed, and then exhale as you lower yourself slowly back to your starting position.  If you don’t have the strength to do this on your own, ask a spotter to support you by holding your legs. Repeat this for 5 sets of 2 to 3 reps. Rest your right knee on a workout bench and bend at the waist until your upper body is parallel to the floor, then place your right hand on the bench. Use your left hand to pick up a dumbbell from the floor and hold it with your palm facing your torso, your arm extended, and your back straight. Exhale as you slowly lift the dumbbell, bending your arm at the elbow and keeping your upper arm near your torso. Squeeze the back muscles when the dumbbell reaches your chest. Inhale as you lower the dumbbell back to the floor. Repeat the move for 3 set of 8 to 10 reps on each side of your body. Sit on the edge of a workout bench with your legs together and two dumbbells placed slightly behind your legs. Bend at the waist, keeping your back straight and your palms facing each other, and reach for the dumbbells. Keep your arms bent slightly at the elbows and exhale as you lift the dumbbells out to the side until your arms are parallel to the floor. Hold the dumbbells in position for 1 second and then lower them slowly while inhaling. Repeat this for 3 sets of 6 to 8 reps. To really get definition in your back and melt away fat, you'll want to diversify how you work out that area. Incorporating 2 or 3 of these exercise on back day can help you do that.


Lakukan latihan dengan anak tangga. Cobalah melakukan latihan penguatan dengan dinding. Lakukan latihan untuk menguatkan abduktor pinggul dengan bola pantai.

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Walk up to the stairs in your home-if you don't have any, a stair stepper will do or a stepladder if you have one. Stand on the stair closest to the ground. When you stand, hold onto the railing at first. Now, holding the railing, balance on only the balls of your feet. Slowly stretch down and lower your heels until you feel the stretch in your calves. Sound familiar? This is recreating the stirrup! Hold for ten seconds.   This will not only improve your position, but your balance as well! Now, try letting go of the railing- this will take some practice. Try until you can balance for two seconds, then try five, then increase little by little as you improve. This is a variation of the stair exercise. Walk up to any wall in your house and put your foot up against it about 1/2 to 3/4 of the position it would be in your stirrups. Hold for three seconds then release back against the wall. Repeat five times; as you get better you can increase amount of time with your foot up and how many you do in all. Use any rubber or plastic ball as long as it is at least a foot in diameter. Find a hard chair that allows your knees to sit at right angles to the floor and then scoot to the edge of the chair so that your thighs are completely off of it. Squeeze the beach ball between your knees, hold for fifteen seconds, and then release. Do this a few times a day until 15 becomes easy, then increase to 20, then 30, and so on. This is a great way to increase your ability to hang on to your horse with your thighs. It increases the inner thigh muscles. You can also go to the gym and use what is called the "hip adductor" machine. Many equestrians who have had to take time off have noted that when they regularly use the hip adductor machine before getting back on a horse, they are more likely to feel fit and avoid the pain in the inner thighs when one gets back on a horse after a long time off.


Lakukan latihan dengan berbagai tingkat intensitas untuk memaksimalkan progres. Gunakan latihan jarak jauh berintensitas sedang untuk membangun ketahanan. Lakukan latihan interval intensitas tinggi (HIIT) untuk meningkatkan kapasitas aerobik dengan cepat. Gunakan latihan berkesinambungan dengan intensitas tinggi untuk mencapai tingkat kebugaran terbaik.

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Current research shows that the quickest way to improve cardiovascular fitness is to combine large volumes of moderate intensity distance training with less frequent use of high intensity interval training (HIIT) and high intensity continuous exercise, all of which target different aspects of fitness. In this form of training, you should work out at a steady pace that keeps your heart rate at 60-75% of max for the duration of the workout. This form of exercise is most effective at increasing the amount of blood your heart can pump with each beat, a key factor in improving cardiovascular fitness.  If in poor shape, start with 10-15 minutes of moderate intensity distance work 3 times a week, and add a minute to two minutes a week until you are exercising in 30 minute intervals. For fit individuals, a minimum of 30 minutes, 3 times a week is necessary to improve cardiovascular fitness. One of the big advantages of HIIT workouts is that they are over more quickly. Studies show that HIIT is more effective than moderate intensity training at lowering blood pressure, increasing lactate threshold (the intensity of exercise at which there is an abrupt increase in blood lactate levels) and increasing peak oxygen intake (the amount of oxygen you can consume while working out). For HIIT, make sure you have warmed up, then perform high intensity intervals at 85-95% of your max heart rate.  Do not engage in HIIT more than 2 days a week. Only begin HIIT after you have established a good base of cardiovascular fitness. You should be able to perform 30 minutes of moderate intensity distance work. Start with 4 short intervals of 60 to 90 seconds at 85-95% HRmax, with 1 to 2 minutes of active recovery at 60-70% HRmax in between. For example, if running, you would alternate a fast run with a slow jog.  Work up to four 4 minute intervals with 3 minutes of active recovery. When working out at high rates, your body does not absorb enough oxygen for energy to be produced by the normal pathway. The result of low-oxygen energy...


Lakukan latihan dengan interval 2-3 kali setiap minggu. Sertakan lari jarak jauh, shadowboxing, dan sprint pendek pada hari-hari latihan noninterval. Sertakan 1-2 lari jarak jauh yang pelan setiap minggunya untuk mengistirahatkan dan meregangkan kaki. Lakukan lompat tali setiap hari latihan. Lakukan latihan ketangkasan, misalnya drill tangga dan quick cut. Berfokuslah pada teknik footwork yang baik.

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The classic long runs seen on Rocky are not actually great training for boxing. Boxing is about short, sustained bursts of high energy, and the best way to train for this is interval training. Intervals are when you alternate high energy, quick sprints with short rest periods. As you get more fit you can shorten the rest periods by 10-15 seconds, improving your gains even more. A good starter workout would be:  1-mile warm up at slow, easy jogging pace. 6 600m sprints, resting for 1 minute between each. You want to be running at roughly 75-80% of your top speed. .5 mile slow, easy recovery jog at the end. Interval training will make up the bulk of your cardio workouts, and they are the best way to quickly and effectively train for several explosive rounds of boxing. However, you still want to move your legs on the off days. The best way to do this is with a mixture of full body workouts, longer, slower distance runs, and some light, quick sprints. The following activities, used at the US Olympic training camps, should be mixed and matched into a 30-60 minute long workout:  1-2 mile run for warm-up (moderate to fast pace). Shadowbox 1 round (3-minute round). Run backward 200 meters. Sprint 100 meters. Jog with hands up, throwing realistic punches, for 400 meters. The classic 4-5 mile morning run still has its place in boxing training. Use it on days where you need to recover, especially after 2-3 straight days of intense workouts. Longer, slower runs are also best in the days leading up to a fight, as you don't want to be sore and tired when you step in the ring. Run for 30 minutes to an hour at a nice, comfortable pace, and stretch before and after.  Many trainers recommend doing your runs first thing in the morning, giving you time to refuel and rest for the skills workout later on. As you jog, keep your hands in defensive position, occasionally throwing mock punches, to get your arms warmed up. This is why most boxers call running "roadwork." Jumping rope is one of the most fantastic boxing workouts...