Bentangkan kain yang akan dipasangi tampal di atas permukaan datar dan tahan panas. Letakkan tampal di posisi yang Anda pilih. Panaskan setrika. Bentangkan handuk tipis di atas tampal. Posisikan setrika yang sudah panas di atas tampal dan tekan ke bawah. Angkat setrika dan biarkan tampal mendingin.

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An ironing board is useful, but if you don't have one, you may also lay your item across a doubled-up bath towel on a sturdy table. To ensure the item will provide a good surface for the patch, iron it first. If it's a backpack or another item that's difficult to iron, do your best to arrange it so that the part of the fabric that will be receiving the patch is flat against a hard surface. The adhesive side should be flat against the base fabric. Make sure that the patch isn't crooked.  On embroidered patches, the adhesive side is the underside. On transfer paper patches, the adhesive side is the side where the image is printed. Place the image face down on the fabric. The paper backing will be peeled once the patch is ironed on. If you're using a fusible webbing, the fusible web backing should be against the fabric. If you're using a patch meant to blend in with fabric, you may need to apply it to the reverse side of the article of clothing. Follow the instructions that came with the packaging. Turn it to the hottest setting your fabric can tolerate. Make sure the "steam" option is turned off, and that your iron isn't full of water. Take care not to disturb the position of the patch. The towel will protect the patch itself and the surrounding fabric. Hold the iron there for about 15 seconds. Apply as much pressure as you can by pressing down firmly. Lift the towel and check to see whether the patch is fixed on securely by gently rubbing at the edge with a finger, trying to lift it. If it lifts up a bit, replace the towel and press it with the iron again for 10 seconds. If you're working with a paper transfer patch, wait until it is fully cool (leave it for 10 minutes), then carefully peel off the paper.


Bentangkan kaus di atas permukaan datar dan setrika. Masukkan sepotong gabus atau kardus ke dalam kaus. Buatlah bingkai tempat gambar akan diletakkan. Tuangkan Inkodye ke dalam mangkuk. Berikan Inkodye ke kaus Anda. Ambil bingkai untuk melihat area yang dicat. Letakkan negatif Anda pada bagian kaus yang bertinta. Paparkan cetakan Anda ke sinar matahari langsung. Ambil negatifnya. Cuci kaus Anda, sebaiknya kaus dicuci di mesin cuci, tetapi silakan mencucinya dengan tangan.

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To get the best results, you should iron your shirt to smooth out any wrinkles that could mess up the ink transfer.  Inkodye works best with cotton shirts so be sure to set your iron to the cotton setting. Iron the shirt until you’ve removed all wrinkles, especially on and around the area you plan to print on. Use a dry ironing method without steam. Place the cardboard inside your shirt and smooth out the area again. Cardboard works well because it’s flat and won’t let the ink bleed through to the other side of the shirt. Plus, when you’re done, you can just throw it away. You can use a piece of cardboard or plastic frame that you’ve made or simply use blue painter’s tape to tape off the area.  The area inside your frame is where you’ll paint on the ink. The frame ensures that no ink gets outside of the area. If you don’t want any extra inked area around your photo, use a frame that’s slightly smaller than your image. A smaller frame ensures that the ink won’t bleed out past your photo. Make sure not to tape the image down. It will get stuck. And run your fingernail along the taped edges if you used tape you ensure there are no gaps. Make sure to shake the bottle well before pouring the ink.  Make sure that your bowl isn’t absorbent, you don’t want the dye seeping into it. Try to do this in a ventilated room that isn’t exposed to a lot of natural light. About 2.5 tablespoons (40 ml) can coat an 11X11” cotton square. Coat your brush or roller with the dye. Use the edges of your bowl to get excess dye of your brush so there’s not dripping or blotting.  Evenly apply the dye to your desired area on your shirt. Don’t soak your shirt. Inkodye is fairly colorless so pay close attention to how much you are applying. After you’ve covered the desired area, grab a paper towel and blot the area to soak up any excess dye. Once you’ve covered the area you no longer need your frame. You can keep the frame on if you used tape and you think some of the dye may have bled through. You can press down your negative onto your...


Bentangkan kertas koran. Lapisi rumah kardus dengan gesso. Buat detail sketsa dengan pensil. Cat rumahnya. Biarkan cat kering sebelum mengoleskan lapisan kedua.

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The decorating process can be messy, so make sure you protect your table or other painting surface by spreading out newspaper. Gesso is a primer used to prepare surfaces for acrylic paint. It dries hard and white, both covering up the brown of the cardboard or any ink on the cardboard and providing a smooth surface for the even application of paint.  Gesso can be purchased in any craft or art supply store. Using a clean brush, apply the gesso in an even coat to the entire surface of the house. Use long, parallel strokes to ensure an even coating. Let the gesso dry completely before painting the house. When the gesso has dried, you’ll have a white surface on which you can sketch any details you might want to include on your house. Using your ruler, sketch out flowers, eaves, or anything else you want to paint on your house. If you don't want to cut out windows in an earlier step, you can draw and paint them instead. Use a small brush on the smaller house so you can control the detail, or else you might end up with a smudgy door or windows. For the playhouse, you can use a larger brush.  Paint the exterior walls first, being careful not to let the paint bleed over the lines you’ve sketched for your doors and windows. Paint the background first, then add the details. Clean the brush with fresh water when switching between colors. If you have to apply one color over another — a black doorknob on a red door, for example — let the bottom layer of paint dry completely before applying the second color. Apply the paint in thin layers, so it doesn’t drip down. Even if you have newspaper under the house, the dripping will leave an uneven texture on the surface of the house. Leave the house in the sun, if possible, to speed up the drying process. After an hour or two, lightly brush your finger along the paint surface to see if any comes off on your skin. If not, you’re ready to apply a second layer of paint to cover up the gesso underneath. Once your second layer of paint has dried, you’re finished.


Bentangkan lembaran linen yang akan dilipat. Gulunglah menggunakan pipa penggulung dari karton. Bungkuslah gulungan kain ini.

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Spread the cloth out so that lies right-side up in front of you.  Use your hands to smooth out as many wrinkles as possible. If you allow any of the wrinkles or folds to remain, you could end up creating a large crease where one should not be. Large linens are rolled, not folded. You will roll the linen up so that it faces inside-out when viewed on the roll. Place an appropriately sized cardboard roller on one end of the linen. Roll the linen around the cardboard, and continue on until all of the material is on the roll.  You will need to hold the cloth with a bit of tension as you roll it up. Otherwise, wrinkles are more likely to form. Keep the hems straight and square with each other so that the linen rolls up evenly. Protect the linen by wrapping the roll with tissue paper.  It is also recommended that you label the tissue paper with "Fair Linen," "Credence," or another appropriate name. Doing so will make it easier to identify the linen later. After completing this step, you can place the linen in storage.


Bentangkan pakaian. Kikis zat lengket sampai lepas dari kain tersebut. Kumpulkan bahan-bahan. Uji di area kecil.

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Once you’ve realized that something sticky has gotten onto your shirt, sweater, or any other piece of clothing, put it on a flat surface where you can work at removing the stain. Do not wash your garment after you notice a stain. Washing the fabric sets in the stain and makes it harder to remove. If you've already washed the fabric before you noticed the sticky substance, removing the stain will take more work. Work carefully, using an object with a flat edge, like as a table knife or an old credit card. Try to remove as much of the substance as you can. This will make the removal process much easier. If you’ve already washed the fabric, you might not be able to scrape much off. To remove the stain, you’ll need to choose a removal product. You will also need a soft brush to massage the product into the stain. An old toothbrush works well, or even an old cotton washcloth.  Once you’ve massaged the stain out you’ll need to wash the garment, so you’ll need laundry detergent. You can also use cotton balls to blot the stain if you do not have a soft brush. Before you start, you’ll want to test the removal product that you’ve chosen on a small area of the fabric. Choose an area that is inconspicuous and isn’t noticeable. This way, you’ll know if the product will stain your fabric. Some delicate fabrics, like satin or silk, are more likely to become stained than more durable fabrics, like cotton or polyester. If the removal product does happen to stain your garment, choose another removal product. Test this new product in another inconspicuous area to make sure it doesn’t stain.


Bentangkan pita di sepanjang sudut kiri atas kotak. Balutkan pita di belakang sudut kanan atas. Balutkan pita di sepanjang sudut kanan bawah dan di bawah sudut kiri pita. Bawa pita ke belakang menuju sudut kiri atas. Potong sisa pita. Silangi dan ikat pita. Potong pita berlebih.

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Leave about 4 to 8 inches (10.16 to 20.32 centimeters) hanging off of the left side of the corner. Keep the rest of the ribbon on the spool on the top edge. Take the spool-side of the ribbon and pull it behind the top right corner, down towards the bottom right corner. Keep your thumb over the ribbon on the top left corner so that it doesn't fall off. Keep the wraps nice and snug so that they don't slide off of the corners. At this point, it would be a good idea to take a moment to adjust the positions of the wrapped ribbons on each of the corners. If they look like they are slipping off, pull them further from the corners. Bring both ribbons towards the center of the top left corner. Measure the spool ribbon against the other ribbon, and cut it down to match. Cross the left ribbon over and under the right, then tug on both ends to tighten them. Fold both ribbons into loops, then cross the right one over the left—just like tying a shoe! Once the bow is tight and secure, snip off the excess ribbon at the tails. For a fancier touch, cut them at angles or into notches.


Bentangkan plastik pembungkus makanan atau kertas aluminium di belakang satu bagian rambut. Gunakan kuas highlight untuk mewarnai 2,5 cm bagian rambut dengan cat Kool-Aid. Lipat lembar plastik pembungkus atau kertas aluminium pada helai berlapis pasta Kool-Aid. Tahan bagian rambut yang dibalut memakai jepit rambut atau ikat rambut. Teruskan mengecat bagian-bagian kecil rambut sampai memperoleh jumlah garis rambut yang diinginkan. Diamkan cat di rambut selama 15 menit sampai 5 jam. Bilas cat di rambut dengan air keran dingin.

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When you’re ready to start dyeing your clean and dry hair, lift up a small section of hair and lay a rectangular piece of saran wrap or foil behind it. Place the wrap or foil right at the root of your hair and use your hand to support it from behind.  Think about how many streaks you want to add to your hair, and cut out 1 piece of saran wrap or foil for each streak before you get started. If you’re creating narrow highlights, try picking up and painting a few thin strands on the same piece of saran wrap or foil. Pick up a dollop of the pre-mixed Kool-Aid dye paste with the brush and apply it directly to your hair. Brush it on, working from the roots to the tips, until the whole section is covered. Support the strands from behind with your hand that’s beneath the piece of saran wrap or foil. To prevent the dye from getting onto other parts of your hair, fold the saran wrap or foil tightly around each dyed strand. If your hair is longer than the piece of wrap or foil, fold up the tips of your hair into a little bundle close to your roots before folding up the foil. Once you’ve painted strand of hair and encased in saran wrap or foil, flip it up so it sits off of the under layers of hair. Slide on a hair pin onto the base or middle of the little packet of hair to secure it at your crown. If you’re using saran wrap, try using a hair tie to create little bundles out of each section. The easiest way to add streaks is to start at your crown and pin back each foil-wrapped section as you work down your head.  Once you’ve completed as many streaks as you want, double-check that all the wrapped sections are secure. If you have a lot of streaks, consider wrapping your hair in a plastic bag or with a few long pieces of saran wrap to hold them in place while you wait. Depending on the natural color and thickness of your hair and the deepness of the color you want to achieve, leave the dye on for as long as you want.  If you want a really saturated hue, leave the dye on for 5 hours. If you have light hair and you just want...


Bentangkan sebuah handuk. Siapkan obat yang akan diberikan. Siapkan alat tetes.

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In the area where you plan to administer the medication, lay out a large clean towel. Unless your cat is very placid, you will use this later to wrap the cat up in order to keep it still and avoid being scratched.  A full-sized beach or bath towel is ideal. Stretch the towel out so it is entirely flat. Work at a comfortable and convenient height, such as a table or countertop. Follow the instructions on the bottle or provided by your veterinarian to properly prepare the medication. In many cases, liquid medications will need to be shaken before each dosing. If the medication will be administered directly from the bottle, place it on a flat surface, easily within reach of your dosing area (i.e. the towel). If your medication will be administered via dropper or syringe, load the syringe with the prescribed amount of medication.  Follow all instructions and measure carefully. Put the dropper or syringe somewhere it can be easily reached from your dosing area.


Bentangkan sweater.

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Try to use as smooth a surface as you can and work any wrinkles or bunches out.  Using a bumpy or uneven surface won't let you get the best folds. Place your sweater with the front facing upwards.


Bentangkan sweater. Ambil gantungan baju.

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Take your sweater and place it on a flat surface.  Make sure there are no bumps or wrinkles. Use a wooden or plastic hanger as these are more gentle on clothes. Place your hanger on top of your sweater, with the hanger hook facing down from the armpit. Use only flat hangers.


Bentangkan tisu pada permukaan yang datar. Letakkan satu lembar tisu lagi di di atas jamur. Masukkan lapisan tisu dan jamur ke dalam kantong kertas dengan cara digeser sehingga tidak merusak tatanan jamur. Masukkan kantong kertas ke dalam freezer.

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Place cleaned and sliced mushrooms on the paper towel. They should only be in one layer, with none of the mushrooms overlapping. If they overlap, the mushrooms may fuse together. It is very important that the mushrooms be absolutely dry. If they have even a little bit of water on them, that water could turn to ice and spoil the mushroom. Continue to lay mushrooms down in single layers, and then placing paper towels over those layers, until you have used up all of the mushrooms you want to dry. It should go without saying that you should use a large-ish paper bag that can fit all of the paper towels and mushrooms. The paper bag will allow water vapors to pass through it as the mushrooms dry. Overtime, your mushrooms will begin to dry in the freezer. This is a much slower process than the other two methods listed above, but is effective--particularly if you are not planning on using your mushrooms immediately.


Bentangkanlah kaki Anda selebar bahu dan bebankanlah berat tubuh pada kaki Anda.

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You should put your shooting foot very slightly ahead of your non-shooting foot. Your shooting foot is the foot on the same side as your shooting arm – if you’re right handed, it will be your right foot. Your feet should be turned 10 to 45 degrees towards your off hand side, and your shoulder, hip, and elbow should be aligned with the basket.


Bentuk baton atau baguette. Masukkan adonan yang sudah dibentuk ke dalam loyang. Biarkan adonan mengembang lagi untuk terakhir kalinya.

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Cut the dough into two or three lumps and work on one lump at a time. Flour your work surface and hands. Roll out the dough into a rectangle about as long as desired for the baton (a shorter, wider loaf) or baguette (long and thin). Starting at one long edge, roll the dough tightly into the baton or baguette shape and pinch the seam when done. Other shapes are certainly possible. A round loaf can be made by tucking the sides of the “lump” under to form a round, smooth loaf. A baguette is just a thinner baton. If you're using a cookie sheet, lightly oil and sprinkle with cornmeal; for holed sheets, lightly oil. You can fit two or three pieces on the same sheet. Cover the loaves on the sheet with a damp kitchen towel and let rise until roughly doubled in size. This should take about 45 minutes to an hour, depending on the temperature in your kitchen.


Bentuk dan rawat dasarnya. Rawat kutikula dengan baik. Gunakan perawatan yang menguatkan kuku.

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In order to grow you nails long and strong, you need to start with a proper base. This means you need clean and healthy nails to begin with. File them into shape and keep your cuticles trimmed.  File them properly. Start from the outside edge and file toward the center. Going back and forth in a repetitive motion will weaken your nails. Choose the right nail shape to promote growth. A basic round shape is easier to grow out. If you shape a square nail, you’re more likely to use it as a tool. Soak your nails in warm water for 5 minutes to loosen your cuticles. Put a cuticle remover on your nails and use a cuticle stick to push the dead skin back. Rinse off the remover and debris. Do this up to 4 times a week.  For added cuticle health, put hyaluronic acid on and around your cuticles after pushing them back. Keep them moisturized. Applying moisturizer around your cuticles will prevent hangnails and broken nails. Several strengthening treatments exist. Once you’ve shaped a proper base and correctly cared for your cuticles, apply the one that fits your budget and schedule.  Serums are expensive but often produce the fastest and best results in strengthening nails. Creams are perfect for everyday use. You can buy intensive protein treatments in the form of a cream that you put on your nails in the morning and before falling asleep at night. Strengthening polish will help keep your nails from chipping. It is very affordable and easy to use. Use base or top coats, and nail hardeners to keep your nails protected. Keep in mind that with nail hardeners or anything similar, your nails have a better chance to snap or crack, which can be painful Jojoba oil is an oil that you can also use on your nails to make them more flexible, so rather than your nails snapping, they will bend


Bentuk kembali cup bra setelah putaran selesai. Keringkan bra.

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Take the bra out of the mesh bag, and press on the inside of the cup until it pops back out to its original shape. This is typically more needed for padded or shaping bras.  If the bra is soaking and dripping wet, do not wring or twist them; instead, put the bra between two towels, and press down on the towels to remove any excess moisture Avoid using a dryer, as the heat will cause the bra straps to stretch and lose their elasticity. You can air dry the bra by draping it across a drying rack or clothesline. You can also clip the band of the bra to a hanger, and hang it up to dry. Do not hang the bra by the straps; this will cause the bra straps to stretch too much. If you do not have any spare hangers, clotheslines, or drying racks, you can lay the bra out flat on a clean, dry towel.  If you must use a dryer, ideally use the "no heat" setting. Be sure to keep the bra in its mesh bag to prevent any tangling.  Putting a bra in a hot or warm dryer will not likely do immediate harm. If this does happen, there is usually no reason to panic. This is not ideal treatment, but rarely causes a bra to become unusable.


Bentuk lingkaran. Ratakan lingkaran itu. Buat bentuk pita. Buat simpul tengah. Rekatkan pada bando.

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Take a six inch length of ribbon and overlap the two ends by about half an inch so the ribbon forms a loop. Press down on the center of the ribbon to flatten the loop, then take a threaded needle and run it through the center of the ribbon, from the back to the front. Fold the center of the ribbon accordion-style, then wrap the thread around the center of the bow several times to tighten. Knot the thread and cut off any extra. Take a new piece of ribbon and tie a simple, loose knot. Place this knot over the center of the bow to cover up the stitches, then secure the two ends at the back of the bow using a little hot glue. Use the hot glue gun to attach the bow to the headband.


Bentuk otot dengan latihan kekuatan. Lakukan latihan aerobika. Makanlah sebelum dan setelah berolahraga. Temui pelatih pribadi.

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Muscle weighs more than fat, so you'll gain weight as you build muscle. Get some strength training exercise at least twice a week. You can strength train at home by doing crunches, lunges, and squats. Lift weights, exercise with kettlebells and medicine balls, or use tubes.  If you belong to a gym, you can train on the weight machines. Sign up for a Pilates class. Take a class or watch an exercise video before embarking on a new form of exercise. Remember, stop if you are in pain. If something hurts, you are at risk of injury. Regular aerobic activity won't pack on the muscle as quickly as strength-training, but it will help you balance your workout routine.  Cardiovascular exercises strengthen your heart, improve or manage some chronic health conditions like high blood pressure or diabetes, and give you more stamina throughout the day.  Cardio exercises can include:  jogging or walking, biking, swimming or hiking. If you're performing aerobic exercises and are having trouble maintaining your weight, you may need to decrease the intensity, frequency, or duration of your aerobic exercises. Carbohydrates will help your stamina before you work out, while carbohydrates and protein together will help your muscles heal after you work out.  Get a small meal or a snack in at least an hour before exercising. If you have eaten a large meal, wait three to four hours before you exercise. Good post-exercise snacks might include peanut butter sandwiches, yogurt, and fruit, chocolate milk and crackers, or a smoothie with milk, yogurt, or whey protein. If you're having trouble finding a workout routine that works for you, a personal trainer can get you on track. They'll be able to guide you through specific exercises or routines that can help you add weight.  Check at a local gym for a trainer.  Many times you can see a trainer there and they may even offer a discounted consult for your first visit. Talk to your trainer about your weight and goals.  Tell them you're interested in healthy weight gain.


Bentuk segitiga. Ambil dua ujung syal yang lebih panjang dan angkat. Posisikan syal yang telah berbentuk segitiga di dada Anda. Tarik ujung-ujung syal melingkar ke depan badan Anda.

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Lay the square scarf flat out on the floor or on a table in front of you. Fold it in half diagonally, so that it forms a triangle. It does not have to be absolutely perfect. You'll be holding the two smaller angles of the triangle. You may want to twist the ends to make them stay how they are and look more tapered. Bring the two ends round to the back of your neck. Swap them over, so that your left hand is now holding the right end and your right hand is holding the left end. They should rest on your chest along with the front of the scarf.  It should hang in a triangular shape, with the two ends tapering off either side. If the scarf is too tight around your neck, simply grasp it at the front and gently pull it a little looser. Place the knot as high or low on your chest as you like. Remember, the scarf should be relaxed and comfortable to wear.


Bentuk tim uji coba. Terus uji coba prototipe Anda. Catat dan tangani bug berdasarkan tingkat prioritasnya. Tambahkan fiturnya. Uji coba tiap fitur setelah Anda menambahkannya. Kunci atau finalisasi fitur Anda ketika tahap alpha sudah selesai.

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In the alpha stage, the testing team can and should be small. A small group will help you get focused feedback and gives you the ability to interface with testers one on one. Every time you make updates to the prototype, new builds are sent out to the alpha testers. The testers then try all of the included features and also try to break the program, documenting their results.  If you are developing a commercial product, you will want to make sure that all of your testers sign a Non-Disclosure Agreement (NDA). This will prevent them from telling others about your program, and prevent leaks to press and other users. Take some time to come up with a solid testing plan. Make sure that your testers have a way to easily report bugs in the program, as well as easily access new versions of the alpha. GitHub and other code repositories are a great way to easily manage this aspect. Bugs are the bane of every developer. Errors in code and unexpected usage can cause all kinds of problems in a finished product. As you continue to work on your prototype, test it as much as possible. Do everything you can to break it, and then try to keep it from breaking in the future.  Try inputting odd dates if your program deals with dates. Really old dates or far future dates may cause odd reactions with the program. Input the wrong kind of variables. For example, if you have a form that asks for the user's age, enter in a word instead and see what happens to the program. If your program has a graphical interface, click on everything. What happens when you go back to a previous screen, or click buttons in the wrong order? When revising the program in the alpha, you will be spending a lot of time fixing features that do not work correctly. When organizing your bug reports from your alpha testers, they will need to be sorted based on two metrics: Severity and Priority.  The Severity of a bug is a measure of how much damage the bug causes. Bugs that crash the program, corrupt data, keep the program from running are referred to as...


Bentuklah hubungan yang terbuka, langsung, dan komunikatif dengan mantan kekasih. Tunjukkan rasa hormat. Jangan berinteraksi dengan mantan kekasih yang keras dan kasar.

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Know that you will have to interact with each other, probably a lot. Break-ups get even more complicated when children are involved. More people’s emotions are at stake, and you cannot simply avoid your ex as you might wish to. Researchers believe that co-parenting is best for children.  Co-parenting involves sharing both time and decision-making, which requires maintaining open and frequent communication with your ex. If it is too difficult to communicate openly and directly, consider passing a notebook back and forth that includes any important information about your children’s time with you. As you make these arrangements, try to maintain amicability toward your ex.  Shouting, name-calling, and other forms of conflict can negatively affect your children and undermine their relationship with their other parent.  You: John, I know this is difficult, but I need you to tell me what time you will be picking up the kids. Him: Stop nagging. I'll pick them up after work. You: I understand that this sounds like nagging to you, but I have things I need to do tonight. Him: Fine, I'll pick them up at six. Take whatever action is required to protect yourself and your children.


Bentuklah kebiasaan membaca setiap hari. Berikan pendapat tentang isu penting. Jadilah pendengar yang baik. Simpanlah ponsel Anda.

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something every day.  Another component of improving your personality is expanding your knowledge. Keep up with the current news by reading a few articles on your phone or open a novel and read a chapter or two. This will help stimulate your mind and give you things to discuss with others. From your readings, begin to form your own opinions about the current events of today. You might find that others will be debating the issue around you soon, so you’ll want to have something to contribute. Make sure you articulate your points with grace and logic. You might say something like, “Though I can understand the arguments against affirmative action, I do believe this country has done some terrible things to setback minorities and that we have some responsibility to correct that.” . When others are speaking, listen to understand them. Don’t wait until they’re finished so you can respond, but truly focus in on what they’re saying. Try to repeat back what they’ve said to you every few minutes so you can show that you hear them. You might say something like, “So, Jan it seems like you’re frustrated that your boss decided to promote the new guy instead of you. I can see how that would be really upsetting.” To make deeper connections with others and improve your personality, unplug from time to time. You'll be much more well received if you're engaged with those around you as opposed to scrolling down your timeline or liking pics.


Bentuklah kebiasaan mendaur ulang. Batasi pemakaian kendaraan bermotor saat bepergian! Kurangi dampak tindakan Anda terhadap alam. Gunakan air sehemat mungkin. Berikan dukungan kepada aktivis perlindungan hewan.

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. It's not something only hippies do! Anyone can recycle, and these days just about anything can be recycled—from newspapers and plastic, to computers and old mobile (cell) phones.  Encourage your school or workplace to recycle and to use recycled products. You probably already know that vehicle emissions are bad for the planet. What you may not know is how you can reduce your emissions: Start walking to nearby places. Use public transportation whenever possible. You can also do things like riding a bike to work instead of taking a car. If you need to use a car, consider purchasing one which uses a mix of electricity (a renewable energy source) and gas or only electricity. Reduce your harmful impact on the planet by reusing items and materials when you can, using green products, buying local food and items (supporting your local economy), and conserving resources such as water. This will help protect the planet and provide a healthy environment for all people who will live on after us. Help others to do the same by educating them about how they can reduce their impact on the planet. Remember: don't be preachy or self-righteous. You're doing this to help the planet, not so you can be smarter or better than your neighbour. Did you know that there will probably be a major water crisis in our lifetimes? The problem is that we consume and use water faster than we can clean old and new water. Help alleviate this problem by taking shorter showers, being careful when washing dishes, not leaving the water running when you brush your teeth, and generally paying attention to how you use water. Another thing to avoid is watering your lawn in the summer. Collect and use gray water for this purpose, as using clean drinking water to water grass is very wasteful. All life should be appreciated if humanity is to step forward in our pursuit for a better society. Spend time supporting animal rights, volunteer at your local shelter, or donate to an organization for animal welfare. Keep in mind that most animal suffering happens...


Bentuklah perilaku positif, alih-alih menghindari perilaku negatif. Tolak keinginan melakukan lagi kebiasaan buruk. Siapkan pengingat yang memotivasi Anda melakukan kebiasaan baik. Pastikan Anda merasa bertanggung jawab menjalankan kebiasaan baru. Berikan hadiah kepada diri sendiri karena mampu menjalankan kebiasaan baru.

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You probably have a few “bad” habits that you’re hoping to replace with “good” ones. Don’t try to stop doing the “bad” habits. Instead, focus on incorporating the positive behaviors you want to do into your life. This will gently move you away from the behaviors you want to stop, which you can replace with the good behaviors.  For example, let’s say you want to start eating a plant-based diet. Don’t focus your attention on cutting out meat. Instead, pick plant-based meals and snacks. Similarly, let’s say you want to decrease how often you play video games so you can work out more. Don’t worry about how long you’re playing the games. Instead, schedule in your workouts and focus on reaching that goal. It’s really hard to maintain a new habit, especially when you’re constantly feeling tempted to go back to bad habits. Go through your home and work space and remove things that might tempt you to slip up. If necessary, make some changes to your routine to help you avoid temptation.  In your home, you might remove temptations like unhealthy food or clutter. Similarly, you might put up your gaming system so you have to hook it up to play. While you’re working, you might put your phone on silent so the notifications won’t distract you or you might unplug your TV. Just like temptations can draw you back to bad habits, environmental cues can help you engage in your new habits. Put up visual reminders for the behaviors you want to do. Here are some ideas:  Lay out your gym clothes to remind you to workout. Set up your laptop and book outline to cue you to write. Put healthy foods in the front of your refrigerator so you grab them first. Keep your musical instrument out on a stand or table so it’s easy to practice. Accountability can help you stick with a new habit so you’re more likely to be successful. Choose an accountability measure that works for you. You might try one of the following:  Recruit an accountability partner. Tell the people in your life about your goal. Sign up for class or activity related to your...


Bentuklah permen karet menjadi bola dengan lidah Anda. Tariklah lidah Anda keluar dari lapisan permen karet.

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Use the roof of your mouth to steady the gum in place while you work the ball shape. It doesn't have to be a perfectly circular shape, just so that the gum is a compacted wad. Move this ball of gum so that it sits right behind your front teeth. Use your tongue to flatten the ball into a small, flat circle. Use the back of your teeth to help flatten it by pushing the ball into them. Once the air pressure starts expanding the gum you can remove your tongue. The edges of your teeth will help to keep the gum in place. Keep blowing, slow and steady, as you gradually expand the gum. Keep your mouth open. Resist the urge to close your lips after removing your tongue. Keeping your mouth in an open position will give you a larger area to push air through.


Bentuklah semacam kelompok dukungan. Ukur lagi badan Anda. Hadiahi diri Anda. Tinjau lagi tujuan Anda.

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Whenever you're trying to lose weight, even in a short amount of time, having a support group is helpful.  Studies have shown that those people with support groups have better success with their weight loss long-term.  Try asking friends or family members to help support you through your weight loss.  They can be there to be motivating or to hold you accountable. Also consider asking them to join you on your weight loss diet.  Many people are looking to lose some extra weight and it can be more fun to do it together. Compare against the measurements you took during the first week.  Keep track of your results, and let the small victories keep you going.  Keep weighing yourself as well.  After one month, you might decide to lose another 5 pounds or to continue on with your diet for another month to see how much additional weight you can lose. Also keep track of your measurements.  You might have toned down all over, but now want to focus on toning and building muscle in your body. A fun way to stay on track and to keep up motivation is by rewarding yourself.  Setting up small incentives may help you stay on track or help you maintain your weight loss long-term.  Set up small rewards when you meet smaller goals.  For example, when you follow the first week of your new diet and exercise program, you might reward yourself with a few new workout songs. Set up bigger rewards when you meet larger goals.  For example, you might buy yourself a new outfit when you lose the first 5 pounds. It's generally not recommended to reward yourself with food or dinners out when you're trying to lose weight.  These types of rewards may work against your long-term goal. So your month is up.  You've probably lost some weight and maybe even have gotten into better shape.  Revisit your weight goal to see if you want to continue your current diet.  Although you can make significant progress during one month's time frame, if you have more than 10 pounds to lose, you'll most likely need to continue your diet and exercise plan to see...


Bentuklah tim intervensi. Kembangkan rencana tersebut. Tentukan segala konsekuensi sebelumnya. Tim tersebut bertanggungjawab untuk menentukan tanggal, tempat dan waktu intervensi. Mintalah keputusan segera. Ikuti perkembangan sang teman setelah intervensi.

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The team should include four to six people that your friend likes, loves, admires, respects, or depends upon. Each person involved should be genuinely concerned about your friend and should be willing to look her in the eye to tell her that she needs help. It won’t be an easy process, so the team has to be strong and committed to helping her. Try to include a mental health professional or addiction specialist as a part of the team. A professional can help the team stay focused on facts and solutions verses emotional responses that are not always helpful. Keep in mind that having a professional on the team is vital if your friend has any of the following conditions:  A history of violence A history of mental illness A history of suicidal behavior or she has recently talked about suicide A history of taking several mood-altering drugs or substances Be sure to have a specific plan already in place before the intervention is conducted. Spend time researching the specific addiction so that you can familiarize yourself with the types of treatment that generally work for those individuals. This is important because the type of treatment will vary depending upon the specific drug and level of addiction. Keep in mind that more severe addictions may require hospitalization or admittance into an inpatient treatment facility. However, whether inpatient or outpatient treatment is necessary, a specific treatment program that can be immediately available to your friend should be identified before the intervention is held. Here are some examples of resources that can be used:  Local clinics National organizations that offer treatment programs Local mental health providers Narcotics Anonymous, Alcohol Anonymous, Meth Anonymous, and other similar programs If travel is required, be sure that the arrangements are in place before the intervention occurs. Each person on the team has to decide what the individual consequence will be if your friend refuses to get treatment. This often results in some tough decisions and usually...


Bentuklah tubuh. Pemanasan. Pendinginan. Istirahatkan tubuh. Hindari dehidrasi dan sengatan panas. Jaga asupan nutrisi yang sesuai dengan kebutuhan olahraga Anda. Lakukan screen untuk melihat pola pergerakan yang benar.

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Injury is much more likely if you push your body beyond its fitness level. In order to decrease your chances of injuring yourself while playing a sport, start a regular exercise regimen and get in good shape before the season begins.  Use conditioning exercises to help you strengthen the muscles you will use the most for your sport. Getting a physical before the season starts is a good idea because your doctor can let you know if you are fit enough to play your sport. You should never start playing your sport without warming up first. Warm-up exercises will increase blood flow to your muscles and help increase your flexibility, which makes injuries less likely. Walking briskly or jogging for five to 10 minutes is a great way to warm up. Cooling down after your workout is just as important as warming up before. This allows your heart rate to return to normal and prevents the muscles from becoming too stiff. You can cool down the same way you warm up. Walking or jogging for a few minutes is very effective. Practicing the same sport every day can greatly increase your risk of overuse injuries, which are caused by repetitive stress to a specific part of the the body. To avoid these kinds of injuries, take some time away from your sport periodically.  If you are practicing your sport regularly, take at least one day off each week to give your body a chance to recuperate. If you practice your sport year-round, take at least one month off each year. Practicing different sports that challenge different muscle groups can help prevent overuse injuries. Heat-related injuries are an often overlooked risk of playing sports, but they are easy to prevent. Be sure to stay as cool as possible and drink plenty of fluids before, during, and after the game.  If you are playing outside in the warm weather, wear a hat to protect yourself from the sun. Symptoms of heatstroke include dizziness, fatigue, headache, confusion, nausea, paleness, weakness, weak pulse, and heavy sweating. If you experience any of these, stop playing the...


Bepergian dengan kapal pesiar. Tentukan apakah Anda ingin bepergian dengan kapal pesiar berukuran besar atau kecil. Berlayarlah ke Antartika menggunakan kapal pesiar kecil. Lakukan perjalanan menggunakan kapal logistik Prancis.

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By far the most common way to travel to Antarctica is on a special cruise ship. These trips vary, but are typically between 10 days and three weeks long. You can take various routes to the Peninsula depending on where you are departing from. The advantages of these cruises are that everything is provided on the ship, and you get to see Antarctica and its wildlife close-up for an extended period of time. Most voyages to the Antarctic Peninsular region leave from Ushuaia, Tierra del Fuego in Argentina, Port Stanley in the Falkland Islands and a few leave from Punta Arenas in Chile, Buenos Aires in Argentina, or Puerto Madryn in Argentina. There are a variety of ship sizes that you can travel on, ranging from around 45 passengers total at the smaller end, to 280 passengers at the larger end. Both have their advantages and disadvantages. In general, the larger the ship the more comfortable and well-equipped it will be, but the less opportunity you will get to land on Antarctica yourself and see things up-close.  In high seas, larger ships are the most comfortable but the strict guidelines on how many people can visit the shore will limit your opportunities for shore visits. Smaller ships allow for more time on shore. This is because tourist guidelines limit landings of tour groups to 100 people.  All reputable cruise operators will be registered with the International Association of Antarctica Tour Operators (IAATO), so this is good place to consult during your planning. They support environmentally friendly travel to Antarctica.  The costs for these cruises will vary, but for a ten day trip expect to pay at least $4500, whereas for the longer trips it could be from $12,750-$16,000. It is possible to reach Antarctica by yacht but this is not commonplace and is more for specialist yachtsmen than your average tourist. There are a number of yachting companies that are sanctioned by the IAATO and conduct trips to Antarctica who can you contact. Yachts tend to leave from Ushuaia or Stanley and are only for the very...


Bepergianlah dengan teman-teman dan seorang diri. Kunjungi atraksi-atraksi lokal. Pilihlah berjalan kaki daripada berkendara. Mendakilah untuk memberi diri Anda tantangan.

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Explore the world to find new cultures and sights to experience. Traveling isn't just a great way to occupy your time. Travelers report being healthier, happier, and more tolerant of others. Travel with friends, family or a travel group to increase social interaction while traveling. If others can't accompany you, consider traveling alone. Lone travelers may experience more reflective and relaxing trips. Many people are interested in traveling, so creating some travel memories will provide you material to liven up boring conversation. Become an expert on local attractions and tour friends and family around. This is more cost effective than traveling, but you'll still have the joy of discovering new places. Research local attractions online before visiting and invite a friend to explore them with you. You might enjoy writing online reviews of all of the places you visit. You might be surprised by all of the things you miss during your regular commute. Walking provides an opportunity to interact with your environment in a new way. You might also find the extra time outside helps to improve your mood and physical health. To keep things interesting on your walks, try taking photos of things you come across. This will force you to slow down and create time for reflection. If walking isn't exciting enough for you, hiking may be what you're looking for. Hiking will provide physical challenge, and an opportunity to explore new places. You can find local trail maps and information online.  If you are new to hiking, start with easy trails. It's best to overestimate hike difficult and underestimate your ability until you are seasoned.  Hike with friends to create more opportunities to socialize and stay safe.


Beradalah di dekatnya. Bergabunglah dengan grup pendukung (support group). Jadilah seorang advokat.

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Shame and stigma often lead people with mental disorders to feel very isolated. Help the person maintain a healthy relationship by actively engaging with them. You don't need to discuss DID. In fact, it may be better to spend time together not discussing the disorder. This may help them to feel "normal."  Try scheduling a weekly date to make sure you maintain regular contact. Find an activity you can do together to focus your discussion on something other than DID. Support groups are great ways to find others who share similar experiences. Suggest you start attending a support group together to show support.  DID is pretty uncommon, so you may not be able to find a support group specific to that disorder in your area. Large cities may have groups designated for Dissociative Disorders but in smaller towns, you may need to look for support groups dedicated to mental health in general. If you can't find a support group in your area, consider joining an online support group. Show the person you care and want to support them by joining an advocacy group. This will provide further education and opportunity for you to feel helpful. Encourage the person to join with you. Participating with an advocacy group may help them better understand their social experiences and overcome stigma.


Beradaptasilah dengan gaya belajarnya. Doronglah agar dia bertanya. Berikan waktu. Bantulah dia menemukan kelebihannya.

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Everyone learns differently, and it may be easy to assume that someone is less intelligent just because they have a different learning style than you. Instead of jumping to these conclusions, try asking people how they learn and tailoring your approach to their preferences.  Some questions you might ask to determine the person's learning style include: "How do you find it easiest to keep track of a project? Do you keep lists? A chart? Do you work well with a recorder?"; "If you don't know how to spell a word, how do you figure it out? Do you sound it out, write it down and look to see if it seems right, or do you spell it in the air with your finger?"; "How do you best learn new information? By taking notes, repeating the information back, or by doing things yourself? Do you remember things better when you read them or when someone tells you the information?" You can use your own observations, too. For instance, do you notice the person is fidgety and unfocused when sitting and working, but is focused and happier while doing more tactile tasks and using their hands? Do they like to speak but seem reluctant to read information? For visual learners, use charts, lists, flashcards, checklists, and written notes. For auditory learners, use conversation, recordings, and mnemonic devices. For kinesthetic and tactile learners, use role playing and hands-on experimentation. If you want to help less intelligent people learn, you need to make them feel comfortable asking questions. If they feel intimidated by your superior intellect, they may be ashamed to show their lack of knowledge by asking questions, which will inhibit them from learning anything new. Make sure this doesn't happen by always showing people that you are willing and able to answer questions and that you do not pass judgement. If you're explaining something at length, consider stopping periodically and asking if there are any questions. It can be easier to ask questions as soon as you stop understanding something than waiting until another person is...


Beraktivitaslah setiap hari. Bergabung dengan pusat kebugaran. Lakukan latihan kardiovaskular. Berlatih angkat beban. Lakukan latihan interval. Pusatkan pada lemak membandel. Lanjutkan usaha Anda.

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To burn fat, it's important to get as much exercise as you can. Most people, however, don't have time to visit the gym every day. So, look for places in your daily routine where you can burn a few extra calories. Every little bit helps! If your work allows it, walk around while you're doing things in the office. Take a walk on your lunch break.Take the stairs instead of the elevator. Bike to the office. Look at yard work as an opportunity to get some extra exercise in. Whatever works for you is fine, as long as it gets you to spend less time sitting and more time moving. The specialized equipment that gyms have will let you get more out of your workouts than you could just running around the block. Many gyms also offer classes or individual training programs to help you stay motivated. Visit as often as you can, and try to get in a routine. Three days a week is a great goal if you have time. Core exercises like crunches are great for building up your abdominal muscles, but to burn up the fat underneath, you'll need to cardiovascular workouts like running, bicycling, swimming, etc. Anything that gets your heart rate up is burning calories. Keep up the pace. While any cardiovascular workout will burn calories, a high-intensity, fast paced workout will cause the release of growth hormones, which trigger the use of fat cells as fuel, and raise your metabolism for hours after the workout is over, extending the fat burn. Lifting weights and similar strength training not only builds muscle and burns fat, it also improves your sensitivity to insulin, helping your body process glucose more efficiently and store less of it as fat.   Mix up which areas you are exercising, alternating between upper- and lower-body exercises. This will allow you to exercise all your muscles efficiently, without as much downtime in between sets.  Try to target high intensity activity before low intensity activity and repeat a number of times during your workout. This will insure you maximize fat burn by following the biological sequence....


Beralihlah ke kompres hangat. Pijat bagian yang terkena cupang. Rawat kulit yang terkena cupang.

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Ice is only really effective for the first 48 hours. After icing the hickey for 48 hours, you'll want to switch to a warm compress for the remainder of your treatment regimen.  Ice heals the broken blood vessels, but heat will help increase blood flow to the area. This will facilitate healing and the reabsorption of blood.  Use a hot water bottle or a microwavable heating pad.  Do not apply heat therapy for longer than 20 minutes at a time. Don't use heat therapy if you have diabetes or poor circulation. In addition to applying a warm compress, massaging a bruise like a hickey can help facilitate blood flow to the site of the injury. Common methods of massaging a hickey include rubbing it with your hands or applying pressure using:  a toothbrush with stiff bristles  a pen cap  the cap from a tube of chapstick Icing, heating, and massaging the skin will all help the bruise heal, but you may want to treat the skin in order to make the physical mark disappear more quickly. No skin treatment will provide instant results, but will help speed up the healing process. Common skin treatments include:  aloe vera  Arnica salve  Preparation H  taking vitamins C, E, and K supplements  taking bilberry extract  taking bromelain


Beralihlah ke koneksi berkabel. Jalankan ulang titik akses WiFi. Hubungkan komputer atau perangkat ke jaringan lain. Jalankan pemindaian perangkat perusak pada perangkat.

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If your wireless connection is experiencing significant lag, then you may need to connect to a wired connection (usually through Ethernet) in order to boost your Internet performance speed. Sometimes, routers or other devices that can access wi-fi may need to be restarted in order to fix any performance issues caused by a glitch or broken connection. In order to check if the problem is a network or just your device, connect to another network you have access to and check that network's Internet speed. In some instances, a slow Internet speed could mean your device is being slowed down by malware in its system. To remedy this, install an antivirus program with a malware scanner included in it.


Beralihlah ke tab berikutnya. Beralihlah ke tab sebelumnya. Beralihlah ke tab tertentu. Beralihlah ke tab terakhir.

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Press Ctrl+Tab to change to the next tab in the window. This will move you to the tab to the right of your current tab. If you are already on the furthest right tab, this will send you to the one on the far left. This works on Windows, Mac, Chromebook, or Linux, but some operating systems have additional options:  You also have the option to use Ctrl + PgDn. On a MacBook, that can be typed as Fn + Control + Down Arrow. On Mac, you can additionally use Command + Option + Right Arrow. Also, for the universal shortcuts above, note that the Mac keyboard button is usually written control instead of ctrl. Press Ctrl+Shift+Tab to switch to the previous tab in the window, meaning the one to the left of your current tab. If you are on the leftmost tab, this will send you to the rightmost tab next.  You can also use Ctrl + PgUp. On a MacBook, that can be typed as Fn + Control + Up Arrow. On Mac, you can additionally use Command + Option + Left Arrow. This shortcut is dependent on your operating system:  On Windows, Chromebook, or Linux, use Ctrl+1 to switch to the first (leftmost) tab in your window. Ctrl + 2 will switch to the second tab, and so on, all the way to Ctrl + 8. On Mac, use Command + 1 through Command + 8 instead. To get to the last (rightmost) tab in a window, no matter how many tabs you have open, press Ctrl + 9. If you are on a Mac, use Command + 9 instead.


Beralihlah ke tampilan Print Layout. Tempatkan kursor di tempat yang Anda inginkan untuk memunculkan catatan kaki. Masukkan catatan kaki. Ubah format catatan kaki Anda.

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Click View and select Print Layout. Your footnote will appear at the cursor, so place the cursor at the end of the text that you want to create a footnote reference for. Click the "Document Elements" tab, and then click the "Footnote" button in the "Citations" section. A footnote will be inserted at your cursor and you will be taken to the footnote text section to enter the contents of the footnote. The footnote text will be at the bottom of the same page as the footnote, separated by a line.  Alternatively, you can press Command + Option + F to create a footnote, or Command + Option + E to create an endnote. If you'd rather have symbols instead of numbers, want the footnotes to appear below the text instead of at the bottom of the page, or want the numbering to start at a different number, you can change this from the "Footnote and Endnote" window. Click Insert and select Footnote.   Click Symbol... to choose a symbol from the Symbol menu. You can choose any character from any font, though the "Symbols" font will open by default.      By default, your footnotes will increase in number throughout your whole document. You can change this so that the numbers restart every page or at section breaks in the document. In the "Format" section, use the "Numbering" drop-down menu to select when you want the footnote numbers to restart.      You can apply your formatting changes to just your selected text, the current section, or your entire document.


Beralihlah ke tampilan Print Layout. Tempatkan kursor di tempat yang Anda inginkan untuk memunculkan catatan kaki. Masukkan catatan kakinya. Masukkan teks catatan kaki Anda.

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Click View and select Print Layout. Your footnote will appear at the cursor, so place the cursor at the end of the text that you want to create a footnote reference for. Click Insert → Reference → Footnote... to open the "Footnote and Endnote" window. Select "Footnote", and then choose your numbering option. You can have Word number your footnotes automatically, or you can choose a custom symbol to insert.  In Word 2004/2008, click Insert → Footnote.... Alternatively, you can press Ctrl + Alt + F to create a footnote, or Ctrl + Alt + D to create an endnote in Windows. On a Mac, press Command + Option + F to create a footnote, or Command + Option + E to create an endnote. Your footnote will be created and you will be taken to the footnote text section at the bottom of the page. You can enter the text you want for the footnote, and then click back in your document when you are finished.


Beralihlah mengenakan pakaian dalam berbahan katun dan ganti setiap hari. Kenakan celana dan rok longgar. Silangkan pergelangan kaki, alih-alih kaki Anda saat duduk.

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Synthetic fabrics trap moisture next to the skin, while cotton allows your genital area to "breathe."  Clean garments prevent bacteria from accumulating in the genital region. Ensure your underwear are fitting properly.  The style of your underwear is less important than the garment's fit.  Wear the type you find most comfortable, but make sure they are sufficiently roomy. Tight, restrictive clothing may make it more difficult to completely empty your bladder.  This encourages back-up in your urinary tract and causes infection.  Polyester and synthetic garments can retain moisture and can promote the growth of bacteria.  Look for garments made from cotton, linen, and other natural fibers.  Tights and pantyhose (especially non-cotton varieties) also trap moisture near your genital region, so consider your pregnancy an excuse to enjoy the freedom of bare legs whenever possible. Crossing your legs restricts airflow and traps moisture against the skin, creating a hospitable environment for the growth of bacteria.


Berani mengambil tantangan. Temukan dan bangga dengan bakat Anda. Jadilah menarik sesuai dengan apa yang disukai orang lain. Lakukan satu per satu, jangan sekaligus. Tegur orang lain. Gunakan gestur dramatis secara bijak. Jadilah pemimpin.

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Someone that's not afraid to take on the challenges that others shrug off is someone that gets attention. We're not saying that you should start skateboarding off a cliff, though. You're better off choosing the tough subject for a report, choosing a career that really takes some work (like being a firefighter), or creating a product that is completely new. Do something that someone is going to look at your actions and say: "Man, I didn't think anyone would actually be brave enough to do that!" This not only earns their attention, it earns their respect, and that is the kind of attention that you really want.  This advice also applies to finding relationships. A potential boyfriend or girlfriend wants to see that you're willing to and able to handle the more challenging aspects of life. You have to balance risk vs reward when choosing challenges though. If it's a dangerous activity, for example, it's going to need an awfully high amount of benefits in the end to be worth it. Talent is sexy. It's beckons to people, regardless of whether they are potential relationship material or if they are customers. Everyone wants to know that girl that plays killer base. Everyone wants to know that guy that puts together outfits that belong in Vogue. Everyone wants to do business with that company that does advertising that makes Mad Men look like a bunch of kids working a lemonade stand. Find your talent, or develop a new one if you don't have one you like, and then embrace it and show it to the world. You'll find lots of good primers on lots of cool skills all across wikiHow. Poke around to get some ideas and see what speaks to you! Unfortunately you can't just be 100% your own person that only appeals to you. It seems like that should be how life works, right? But when you only do things that appeal to yourself, it shows a lack of interest in other people. It makes you seem self-involved. It makes you seem like you're not interested in being a team player. Temper your own approach to your interest area with something...


Beranikan diri. Tak perlu khawatir orang tua akan marah atau bereaksi buruk. Jangan menghindari percakapan. Kenalilah siapa yang hendak diajak bicara. Jadwalkan waktu dan tempat untuk berbicara. Rencanakan hasil akhirnya.

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No matter what the subject, know that you will lessen the burden on your shoulders as soon as you share it with your parents. Don’t feel worried, anxious, or embarrassed as your parents are meant to be there for you always. They may also know more than you think. With proper planning and communication, you will be able to have the conversation that you’re looking for. Your parents get worried because they care about you and want the best for you. With that in mind, they will be happy that you are seeking their advice for a problem. Any problems or awkwardness won’t simply go away if you avoid having a conversation with your parents. Relieve the stress by getting it out in the open. Knowing that your parents are trying to understand you and solve any problems can help alleviate your stress and anxiety. Do you want to talk to both your parents or is it something mom is better suited to handle? Your relationship with each parent is going to be different so ask yourself what will be the most appropriate course of action.  Some topics might be easier to discuss with one parent over the other, one parent might be calmer while the other is quicker to anger. In this case, it may be best to talk to your calmer parent first and then talk to the other parent together. Know that your parents are most likely going to tell each other about a conversation you have no matter if you only tell one of them. It’s best to include both in your conversation but smart to enlist the help of one to talk to the other if you feel that’s the best course of action. For example, you don’t want to alienate your dad by only telling your mom about a school bully. Ask your mom if you can talk to your dad together because you’re scared he will get angry at you for not standing up and fighting. Find out your parents’ schedule so you know when a good time to chat will be. You don’t want your parents to be distracted thinking about a meeting or having to prepare dinner. The location of your conversation is also important as you may not want any...


Beranikan dirimu untuk mengambil risiko. Kejar impianmu, meski saat ini terlihat mustahil. Sadarilah bahwa pengalaman buruk sekalipun dapat menjadi pelajaran yang berharga. Buat dirimu bersinar. Berjuanglah untuk dirimu dan orang-orang yang kamu sayangi. Jadilah sosok yang mengetahui berbagai informasi terkini. Cobalah bergaul dengan orang-orang yang bisa memperkaya pengalaman dan pengetahuanmu.

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Edgy people are always willing to try new things. You don't have to go skydiving if it's not your thing, but you should accept invitations from people you're just getting to know, try a new cuisine you didn't even know existed, or take a last-minute road trip to hike a beautiful mountain. Don't just do the same old thing and make a goal of doing something completely new at least once a week.  Being edgy requires you to fill your life with new ideas, people, and places. To stay on the cutting edge of ideas, you need to constantly be exposed to them! Start small, if you're feeling timid. Book a single vacation, take up the new hobby you've wanted to try, or try out a new bar or party. This may sound like it has nothing to do with an edge, but finding your dreams and going after them have everything to do with being confident and cool. Being edgy means looking at everything a little differently, doing your own thing, and being okay with the fact that it may not fit the world's idea of what you should be doing with your life. Pablo Picasso, Albert Einstein, and Coco Chanel were all edgy in their own ways, even if they only seemed eccentric or "different" at the time. They succeeded because they kept trying.  Whatever your dreams are, be confident and comfortable about following them. So what if you want to be an actress or to publish a killer novel while knowing there's a good chance it won't happen for you? Following your dreams, however impractical they are, will give you some edge. And if you don't know what your dreams are, then now is a good time to find out. You can't really be edgy if you're feeling aimless or like you're just plugging along instead of following a passion. Do things even if the result may be consequential. Unless you have reason to fear for your life and safety, sometimes you need to just "do it for the story." Edgy people understand that things won't always go perfectly in the moment, but that these challenges and tribulations are the bases of many incredible, edge-of-your-seat stories...


Beranjaklah dari masalah tersebut setelah Anda menilai dan menerima perasaan Anda. Tenangkan diri Anda dengan mengambil napas dalam-dalam. Anda dapat mendorong diri untuk keluar dari perasaan tertekan setelah penolakan, dengan cara mengatakan hal-hal yang positif pada diri sendiri. Uruslah diri sendiri dengan baik.

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Once you have acknowledged your feelings, try to move past the situation by doing something that will improve your mood. Dwelling on what happened or how it made you feel will not make you feel better; it will make you feel worse. Find something else to focus on right away. For example, you can look for the good in the moment by writing down three things that you are grateful for. Or, you can distract yourself by doing something else that you enjoy. For example: If you feel like you've been stuck at home while your friends are out having fun, do something to spoil yourself. Take a bubble-bath with your favorite scented candles and a book. Take a long walk or a run while listening to music. Go into town and go shopping, or just browse the shops on your own. Whatever you do, make it all about you and making yourself happy. Rejection can be very upsetting and you might find yourself feeling worked up or stressed as a result. Research has shown that taking a few minutes to practice deep breathing can reduce stress and promote a feeling of calm.  To practice deep breathing, take in a slow deep breath as you count to five. Then, hold the breath as you count to five again. Then, slowly exhale as you count to five. Follow this exercise with two normal paced breaths and then repeat the slow deep breath. You might also try yoga, meditation, or tai chi to help yourself feel calm. Being left out can cause you to feel sad and get down on yourself. Using positive self-talk can help you to combat these negative feelings and feel better after being rejected. After being left out, take a few moments to look at yourself in the mirror and say something encouraging to yourself. You can either say something that you believe about yourself or something that you would like to believe about yourself. Some examples of positive affirmations include:  “I am a fun and interesting person.” “I am a good friend.” “People like me.” “People enjoy spending time with me.” Caring for yourself can make you feel loved rather than rejected. This...


Beraromalah seperti pria misterius yang melanglang buana. Bercukurlah dengan rapi. Tambahkan aksesori. Berfokuslah pada siluet Anda. Tampillah dengan percaya diri.

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You know those Axe commercials where the women get woken from their slumber and follow their noses to the nearest guy donning the cologne? That guys needs to be you. Use your signature scent, whatever it is. James Bond doesn't smell like garlic. Maybe vodka once in a while, but never anything other than that. It should go without saying, but you need to be squeaky clean. Hop in that shower, lather up, rinse down and style your hair. You can keep your leg hair, but everything else needs to be...taken care of. You won't be tempting the ladies with a hobo beard, that's for sure. Nor a fu manchu 'stache. Hate to break it to you. The entire thing needs to go. No sideburns, no pork chops, no five o'clock shadow. Clean, clean, clean. And the chest hair peeping out from underneath your collar? That too. Watches! You don't need high tech watches that can detonate bombs (though if you have one laying around, by all means!), just one with style, like Rolex or Omega. Just find a good watch. A watch with class.  As for socks, long and black. Find a good pair from a good store and buy them for the rest of your life. Remember: long and black. Short and white? NO. Long and black. Have a holster on hand? Awesome. Shove that onto your side. No questions asked. If you're walking down the street, what does your shadow on the pavement look like? Are your pants the right length? Does everything come together at your middle, giving you a slight triangle shape? Are your sleeves not too long and not too short? We're not playing Goldilocks here! All the parts need to be great on their own, but they also need to be great together. Take a look at your entire outfit once you've pieced it together. Does it seem to gel? Odds are you don't don a tux all too often. However, you gotta rock it like it's just a normal Tuesday. You know nothing besides Tom Ford and Brioni. This is what you wear when you're feeling down. This is what you wear when you want to convey indifference to the ladies. This is what you wear by yourself when you're...


Berbagi dan mem-posting. Mengobrol di Facebook. Mengunggah foto. Membuat even.

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. You can post to your own timeline or post to your friends' timelines. You can also share content from elsewhere on the internet, including links, images, and videos. hat on Facebook. Facebook allows you to chat with anyone on your friends list. If the person you are chatting with is not online, they will receive your message the next time they log in. You can also download the Messenger app for your phone to chat on the go. . Facebook allows you to upload your photos to post to your profile and share with friends and family. You can upload single photos or organize your photos into albums. Make sure to not upload anything containing questionable content. . You can use Facebook to create events and invite people. You can set the date and time, enter a location, make posts for people that will be attending, and invite specific people. Facebook events are quickly becoming one of the main ways that people organize gatherings.


Berbahagialah atas pencapaian teman Anda. Dengarkan saat teman Anda membutuhkan. Ingatlah peristiwa-peristiwa penting. Miliki loyalitas. Terapkan prinsip emas.

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If you want to be a supportive friend, one of the most important things you can do is to be happy for your friend's accomplishments. Work on being your friend's biggest fan. Applaud his or her achievements and try not to feel jealous.  Jealousy can often make it difficult to celebrate another person's success, even someone you consider a friend. However, it's very important that you are able to cheer you friend on. People want to be around positive people who make them feel good about themselves. Even if you're feeling a twang of envy, try to push past that feeling and offer a sincere, "Congratulations." You'll feel better if you do. You'll find it's much less exhausting to be happy for another person than harboring jealousy. Do not just congratulate your friend on big achievements or milestones. You should also compliment your friend on small things he or she does that you appreciate. Remind your friend of his or her good qualities. For example, say something like, "I love how you're always smiling" or "I appreciate how you always remember everyone's birthday." Listening is the foundation of a quality friendship. If you know your friend is having a bad day, offer to let your friend vent to you. You do not have to offer solutions or even advice. Simply allow your friend to express his or her feelings without judgment.  If you're unsure what to say when listening, try active listening. This will allow your friend to feel more open expressing his or herself to you. You can reiterate what your friend says after he or she finishes talking, encouraging your friend to elaborate if necessary. For example, say something like, "You feel really stressed about the way your brother behaved when he came to visit?" Keep in mind that, while listening is important, you do not want to end up in a one-sided friendship. If you feel like your friend is always asking you to listen, but is never there for you in return, you may want to reevaluate the friendship. Being a nice friend is important, but you do not want to end up in a...


Berbaik hatilah kepada diri sendiri. Bertelanjanglah lebih sering. Minta teman untuk mengidentifikasi fitur terbaik Anda. Prioritaskan kesehatan dan kebugaran dibandingkan penampilan.

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Mentally beating yourself up for your perceived shortcomings doesn’t change anything and only makes you feel worse. Instead, identifying and focusing on your best features can help reduce stress.  To help focus on your best features, practice self-affirmation -- the process of transforming your thoughts to de-emphasize the negative and instead focus on the positive. Remind yourself at least once a day that you love yourself no matter what, that you have made the conscious decision to accept your body, and that you have made an active decision to reach your goal of becoming comfortable naked. Acknowledge the vulnerability inherent in nudity. Exposing yourself -- literally and figuratively -- inherently makes you more vulnerable. But psychologists argue that you must be willing to be vulnerable in order to open yourself up to new opportunities and experiences. Recognizing that vulnerability requires great courage can help boost your overall self-esteem and make it easier for you to allow yourself to be vulnerable in the future. If you are uncomfortable or fearful of a situation such as being naked, you will tend to avoid it. This sets up a vicious cycle in which fear leads to avoidance which leads to more fear. Psychologists use exposure therapy -- gradual and systematic exposure to the situation or object you fear -- to treat people with phobias.  Research shows that acceptance-based exposure therapy can even help treat body dysmorphic disorder, a serious mental illness that causes you to obsess about the flaws in your appearance.  Exposure therapy can involve imagining the feared situation, being exposed to the situation through virtual reality, and eventually in real life.  Exposure therapy is a psychological treatment that should be supervised by a trained therapist. However, you can apply the basic principle -- that the more often you do something you fear without negative consequences, the less fearful you will become -- on your own. You will find it easier to see the good points of someone else's body...


Berbaik hatilah kepada diri sendiri. Kenali ketidakrasionalan penolakan. Kenali emosi dengan akurat.

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In the wake of a rejection, you need to be kind to yourself. Avoid beating yourself up after rejection. Take some time to reaffirm your self worth.  Remind yourself it's okay to make mistakes. It's okay to experience setbacks and make the occasional mistake. In fact, this is a normal part of life.  Make a list of your existing accomplishments. Things like your education, job, career success, and personal success like relationships with friends and family members are achievements to be proud of. You have probably accomplished a great deal.  Try imagining someone else, like a friend, is experiencing the same kind of rejection. What would you tell that friend? Sometimes, externalizing a situation can help you see it objectively. Rejection is an incredibly irrational process. Understanding the feelings you experience after being rejected are not necessarily based on reality.  Rejection does not always respond to reason. A psychological study was conducted in which participants were rejected by a stranger. Even after being told the rejection was part of a set up, participants still felt down about being rejected. In another study, participants were told the actors who rejected them were part of abhorrent groups like the KKK. Surprisingly, this did nothing to lessen the sting of rejection.  What the above study shows is that it's hard to disengage with rejection, even if you know the reasons you were rejected were insignificant. Understand that you may be sad for a while and may not be able to be talked out of that emotion. Try to handle the sadness by distracting yourself and letting it play out. If you're deeply personalizing a rejection, there may be something else at play. Emotions can drive thoughts. If you're feeling bad about yourself for other reasons, you may respond particularly poorly to a rejection.  Underlying psychological disorders, like depression and anxiety, can drive negative thoughts about oneself. Symptoms of these disorders include frequent troublesome thoughts, feelings of hopelessness and...


Berbaik hatilah kepada diri sendiri. Tidur yang banyak. Jangan lupa makan. Jangan sampai kekurangan cairan. Jangan terlalu banyak minum-minum dan hindari narkotik. Minum obat beresep hanya jika dianjurkan dokter. Tinjau kembali berbagai hubungan Anda jika hubungan-hubungan tersebut sudah tidak sehat.

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While your impulse may be to blame yourself for what's happened, resist the urge. There are simply forces in life and nature that cannot be controlled. Beating yourself up about what you could have, would have, should have done is counterproductive to healing. For some parents, all they want to do is to sleep.  Others find themselves pacing the floors at night and staring blankly at the TV. The death of a child takes an extreme toll on the body. Science has shown that a loss of this magnitude is similar to a major physical injury, so you absolutely need rest. Give in to the urge to sleep if you have it; otherwise, try to establish a nighttime routine--warm bath, herbal tea, relaxation exercises--that can help ease you into a good night's sleep. Sometimes, in the days immediately following your child's death, relatives, and friends may bring you food so that you don't have to cook. Do your best to eat a little each day in order to keep up your strength. It's difficult to deal with negative emotions and everyday activities when you're physically weak. Eventually, you may have to return to making your own meals. Keep it simple. Bake a chicken or make a big pot of soup that can last for a few meals. Find healthy takeout options in your neighborhood and restaurants that will deliver to your home. Whether or not you're finding it difficult to eat, try to drink at least eight glasses of water a day. Sip on a cup of soothing tea or keep a refillable water bottle with you. Dehydration is physically taxing, and your body is already being taxed enough. While it's understandable that you may want to blot out the memory of your child's death, excessive use of alcohol and drugs can aggravate depression and create a whole new set of problems to deal with. Some parents find that a sleep aid is a necessity, and that anti-anxiety or anti-depression medication helps them better cope. There are many varieties of these medications, and finding the right one that works best can be a daunting task, and one best undertaken with the...


Berbanggalah dengan gaya Anda. Jagalah kebersihan tubuh Anda. Jagalah kebersihan mulut. Tonjolkan kelebihan Anda.

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Your clothing is one of the first parts of you that people will notice. In order to become likable, it is important that you show the world that you are proud of yourself. Having your own unique style will prove to them that you have confidence in yourself. Keeping clean is an important aspect of being likable. Although you may have a wonderful personality, people will be hesitant to come near you if you smell bad. It is best to groom yourself daily, which includes regular showers and facial cleansing. You can invest in an excellent shampoo and conditioner to tame your hair. In addition, to making you more presentable to others, maintaining personal hygiene also minimizes your risk of illness.    Shaving is an important aspect of grooming. Apply shaving cream or soap before removing unwanted hairs with a razor. Be sure to periodically rinse out your razor to prevent hair from clogging it. Apply deodorant or an anti-perspirant on a daily basis in order to prevent body odors.   Wash your hands. Do so before meals and after partaking in dirty jobs (e.g. gardening). While doing so, remove dirt from your fingernails in order to maintain a healthy appearance. In order to encourage people to talk to you, keep your mouth clean. It is important that you  brush your teeth twice a day for about two minutes, as well as after meals. Also, brush your tongue to remove bacteria and promote fresh breath. Replace your toothbrush every three months or when the bristles are worn out. Additionally,  floss every day before bed to discourage plaque from building up in between your teeth. Take care of your lips by applying chap stick, especially during the colder months. Rather than trying to hide your face underneath makeup, use it to enhance your appearance and place emphasis upon your best features. For example, if your eyes are a unique color, use a hint of mascara and eyeliner to draw attention to it. However, understand that makeup is optional and does not have an impact on how likable you are.


Berbanggalah dengan kekuatan Anda. Berusahalah menjadi orang yang optimistis. Persiapkan diri. Berhentilah membandingkan diri Anda dengan orang lain. Bebaskan diri dari sebanyak mungkin sumber kenegatifan.

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If you want to be self-confident, then the first thing you have to do is to think about all of the things you already have going for you. You may feel like there's nothing good about you, that you have no redeeming qualities, and that everyone around you is somehow better-looking and more impressive than you are. Well, all of that has to go out the window if you're determined to change! Make a list of all of the things you're good at, from being a good listener to having a great singing voice. These qualities may not mean much to you, but you have to think about the fact that you do have plenty of things to be proud of.  If you really like the list idea, then you can even keep the list handy. Add to it whenever you think, "Oh, right, there's something else I'm good at..." When you're feeling low or like you're not worth much, read it over and you'll feel better. Talk to a close friend about it. Ask your friend what he or she thinks your strengths are. Your friend may come up with something that you never even considered because it was right before your eyes! Of course, optimism, like Rome, cannot be built in a day, but that doesn't mean it's not worth it to start building a foundation of positive thinking and an expectation for the best. Optimism and confidence often go hand in hand, because people who are hopeful for the future and expect good things to happen tend to think that good things will happen to them if they go out into the world or just try hard enough. Practice monitoring your thoughts to see how many of them are negative, and work to counteract every negative thought with at least three positive ones. With enough hard work, you'll soon be able to see the world in a more favorable light. The next time you're with your friends, practice talking about the exciting things in your life or the things you have to look forward to, and you'll see that people will respond better to you, and that you'll find yourself in a better mood. Being prepared for any situation -- within reason -- can also help you...


Berbanggalah kepada diri Anda sendiri. Tetaplah menjaga jarak. Tetaplah berjalan maju. Amati pertumbuhan pribadi Anda. Temui orang-orang baru. Jangan terlalu cepat mendekati seseorang.

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Look around your life – you've got a full schedule, interesting hobbies, good friends, and maybe even a long-term project to work on. You've taken time to keep yourself balanced and work out your emotions, and you've acted firmly but ethically in dealing with the ties that bound you and your ex-girlfriend together. In short, you've taken a jumbled pile of feelings, thoughts, and hopes, and built yourself something beautiful with it. Be proud. If you're really beginning to feel good about yourself again, you should feel less and less of a need to contact your ex. Don't try to show her up or rub your new life in her face; she won't care, and you'll look like a jackass. Your achievements should be their own reward. It's a great feeling to finally be enjoying life again, but that's no excuse to stop improving it. Your life will only get better if you keep putting time and effort into making it better; if you don't, you'll end up languishing. Don't think of happiness as a peak to be attained before calling it a day and heading back down; think of it as a prize to be won and carried with you on the rest of your journey. Now that you're truly over your ex-girlfriend enough that you don't look at everything through breakup-colored glasses, you're probably beginning to notice other women again. This is the perfect time to think back on your past relationship one more time, and realize how you've grown.  Examine how your values have shifted. Having gone through a breakup with one type of woman, you probably have a good idea of the things you didn't like about her personality. This means you're probably eying women who have a different personality in that regard, which in turn means that you've learned from your past – a sure sign of personal growth. Realize that you know yourself better than ever before. You've looked into your own heart and sought to understand it. You've tallied your interests and goals, and made new friends without anyone there to affect your presence. In short, you know yourself now in a way that...


Berbaringlah dan bernapaslah dalam-dalam. Belajarlah bermeditasi. Jika masih kesulitan menenangkan diri, lakukan terapi relaksasi otot progresif. Gunakan teknik guided imagery (teknik yang memanfaatkan imajinasi dan visualisasi untuk membantu mengurangi stres) yang dikemas dalam bentuk video. Berolahragalah secara rutin.

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Place one hand on the chest and one hand on the stomach to monitor your breaths. Take a slow, deep breath in through your nose filling up your lungs. The breath should be coming from your stomach; you should not feel your chest moving. Then, slowly release the air from your mouth, feeling your stomach deflate as the air leaves. Practice doing 4 to 6 breaths per minute, repeating the cycle for 10 or more times.  Get ready for bed as you normally would but perform this exercise to help calm your mind and make getting to sleep easier. You may also perform this exercise while sitting in a chair. Deep breathing can be helpful for calming the rapid thoughts and anxiety that may accompany mania during any time of the day or night. No one has to know you're even doing the exercise. This technique can be a terrific way to cleanse your mind of negative thoughts and promote relaxation. Sit in a quiet room with your legs crossed on the floor or with your back straight in a chair. Close your eyes. Breathe normally, focusing your attention on each inhale and exhale. Refuse to let your mind wander, returning your attention to the breath each time you go astray. Do this for a few minutes until you build up to longer periods. This relaxation method can be done on your own or with a guided video. Sit comfortably in a chair. Take a few deep breaths, breathing in calm and breathing out tension. Slowly, moving up through your body, tense one muscle groups and hold for a few seconds. Release the tension and notice how it feels. Move up to the next muscle group until you have done your entire body. This form of relaxation involves a number of techniques that use the senses to reduce anxiety and stress. A guided imagery session may require you to imagine that you are on a serene walk through a meadow or wading through the ocean. YouTube has numerous guided imagery videos you can watch free. Exercise can be a great way to calm anxiety or your mood during a manic phase of bipolar disorder. However, so that the activity does not...


Berbaringlah dengan posisi miring. Berbaringlah dengan posisi telentang. Berbaringlah dengan posisi menelungkup.

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If you are having trouble sleeping comfortably, you might benefit from trying a different position. Sleep positions normally fall into one of three categories: back, side or stomach. Sleeping on your side is most recommended for comfort and to reduce the chances of interrupting your sleep.  When sleeping on your side, bend your knees slightly toward your chest (similar to the “fetal position”). If you have back trouble, consider placing a pillow between your knees. This alleviates pressure on your hips and lower back, making sleep more comfortable. However, sleeping on your back may increase your chances of lower back pain. Doing so may also cause cases of apnea, which can interrupt your sleep. If you do choose to sleep on your back, try placing a rolled up towel or pillow under your knees to encourage the natural curve of your spine. Some feel that sleeping on the stomach is most comfortable. However, doing so can cause pain in the lower back and neck. Sleeping on your stomach may also cause you to toss and turn in discomfort.  If you sleep on your stomach, use a soft pillow or none at all to reduce the risk of causing neck pain. If you have underlying sleep problems, it is generally recommended that you do not sleep on your stomach.


Berbaringlah di kasur hanya untuk tidur. Jaga agar kandung kemih Anda selalu kosong. Tidurlah apabila Anda benar-benar merasa lelah. Saat tidur, berbaringlah dengan posisi miring. Bangun dari kasur secepat mungkin di pagi hari.

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Since your bedroom and bed are likely the most frequented areas for masturbation, it is important to control this environment – especially in regards to sleep and what you choose to do in your bedroom.  Do not spend time in bed doing other activities such as reading, watching TV, or using the computer. Stay in a standing or sitting position the remainder of the time (during the day). The urge to urinate can be mistaken by the body as the urge for sex/masturbation. Go to the bathroom before you go to sleep at night and immediately when you wake up in the morning. Even if you feel the slightest urge to urinate, relieve yourself as soon as possible. This way, you will fall asleep quickly after lying down in bed and not spend time in bed trying to fall asleep. Drink a glass of milk before bed if necessary to help induce sleep.  Go to bed early and wake up early if you can. Avoid staying up too late in the night; this can lead to boredom and increase the likelihood of masturbation. If you have trouble sleeping at night and use masturbation as means for relaxation, try deep-breathing instead. Simply breathe deeply and slowly in through your nose and out through your mouth until you fall asleep. This may help to reduce your urge at the time because you are less likely to become aroused by rubbing up on something. Besides, most masturbation occurs either in a supine (lying on your back) or prone (lying on your belly) position. When you wake up in the morning at the set time, get out of bed as soon as possible and avoid lying in bed awake. Such is a time when masturbation is likely to occur.


Berbaringlah di lantai sambil meletakkan lengkung leher belakang di atas rol stirofoam. Angkat pinggul dan punggung dari lantai agar Anda bertumpu pada leher dan telapak kaki. Bergeraklah maju mundur untuk merilekskan leher yang disangga oleh rol. Pindahkan rol ke punggung jika otot punggung terasa tegang.

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Place a small, firm foam roller on the floor in a large room. Recline on your back so that your neck is resting comfortably on the foam roller. Keep your arms flat on the ground, and lie with your back and head at rest. If you don’t have a foam roller in your home already, you can purchase one at any store that sells yoga supplies or exercise equipment, or simply use a rolled up towel. Gently push your hips upward until they’re about 2–4 inches (5.1–10.2 cm) high. Lift your rear without changing the position of your neck or head. As you lift up your lower body, start rolling your neck left and right on top of the foam roller. As you keep your hips in the air and turn your head back and forth, you’ll feel the muscles in your neck begin to relax If you need to stabilize your neck, clasp your arms together behind your head as you move over the roller. Keep your back arched and your hips in the air. Push your body forward with your legs so that your neck slides up and down over the roller. Continue to slowly turn your head left and right on the roller, so that all of your neck muscles and vertebrae have a chance to loosen up. Keep rolling until you feel the muscles relax. This should also stop any neck pain you’re experiencing, even if you don’t hear a cracking sound. Try to keep your head and shoulders as relaxed as possible while you’re rolling your neck. This will keep the muscles loose and allow you to fully crack your neck. Stop rolling your neck if you feel any pain. Some people may find that the tension in their neck moves down to their upper back while they’re using the foam roller. If this happens to you, move the foam roller down until it’s under your shoulder blades. Lower your hips and chest until you’re lying flat on the roller. Use your legs to move your body back and forth until your lower back relaxes. This step is optional. If your lower back feels fine after you’ve cracked your neck, you may skip this step.