Lakukan latihan drill pukulan. Pilih latihan kardio/ketahanan tubuh yang bagus. Terapkan latihan beban yang seimbang. Berlatihlah dengan medicine ball. Lakukan lompat tali.

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As you would expect, one of the best ways to build a power punch is to practice punching as much as you can. In your punching drills, you'll practice throwing your punches slow and deliberately. Practicing your punches will help you hone your technique and build strength.  Position yourself with your feet shoulder-width apart. Make your fists with the thumbs on top of your index fingers. Whatever type of punch you're throwing, practice it on a punching bag or similar aid. Practice punching drills half an hour a day, every other day. Make sure to punch slow. Remember, this is not about quickness, but about power and delivery. Practice a variety of types of punches. For ideas about punching drills, visit: http://www.myboxingcoach.com/boxing-combinations-drills/. Incorporating a complete cardio/endurance workout into your training regimen will help you in many ways. If you’re generally fit, you’ll be able to throw a more powerful punch than if you just worked on your upper body. You'll also be able to move around the ring faster, and you'll be less tired as you do so.  Incorporate swimming into your overall exercise program. Try to swim 2 or 3 times a week. Swimming will give you a better overall workout than almost all other single exercise activities. Build running into your overall exercise program. Running will improve your cardio condition, increase your endurance, and make you more fit overall. Use a mixed cardio/endurance program. If you don't want to commit to either running or swimming as your single workout, do both, or use other endurance workouts that may be appropriate. Try doing some mixed/balanced weight training using light and heavy weights. Weight training is perhaps the best way to train to deliver a powerful punch. While there are a wide variety of exercises you can do in a weight training routine, consider the following:  Light dumbbells (2-5 lbs). Do three sets of curls. Your first set can be 12, your second 10, and your third 8. Adjust sets, reps, and weight as you progress. A timed...


Lakukan latihan fisik. Terapkan kebiasaan tidur yang sehat. Lakukan meditasi harian. Kelola stres. Terapkan rutinitas harian. Tantang semua pikiran-pikiran negatif. Cobalah sesuatu hal yang baru. Kelilingi diri Anda dengan teman.

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Exercise does a mind and body good, and is an underutilized treatment for depression. When engaging in exercise, endorphins are released, which decrease perception of pain and increase positive feelings. Exercise can also reduce stress, increase self-esteem, and decrease symptoms of anxiety and depression. Any exercise can help lower symptoms of depression. Try biking, dancing, running or jogging, racquetball, or cycling. Try a group fitness class at your gym to get moving and meet other people. Depression can affect sleeping patterns, such as sleeping too much or sleeping too little. Change your sleeping habits to ensure you get adequate, restful sleep. Set up a sleep routine by going to bed and waking up at the same time every day—even on the weekends—and don’t nap during the day. And don’t put distractions in your bedroom—get rid of the tv, laptop, and phone, which can disrupt your sleep. If you have a difficult time falling asleep, try taking a bath before bedtime to help you relax. Drink some herbal tea or read a book. Meditation can be beneficial for reducing stress, quieting the mind, and even reducing symptoms of depression. Start with practicing mindfulness meditation, which emphasizes accepting your thoughts and feelings without judgment. You want to become more aware of yourself in this present moment. The more you practice meditation, the more effective it becomes.  When practicing mindful meditation, focus on body, breath, and mind. To meditate mindfully with the body, practice observing something with your senses. For example, take a flower and look at it closely. Then smell it and appreciate the aroma. You can even taste it. Stay present with the flower. To meditate with your breath, allow yourself to focus solely on your breath, inhaling and exhaling. Feel your breathing elongating, relaxing you more and more each moment. When you find yourself caught up in thoughts (memories, plans for the day), observe the thought. “I am having a thought about what to eat for lunch today.” Don’t judge it,...


Lakukan latihan grounding untuk memfokuskan kembali perhatian Anda. Tarik napas Berfokuslah pada pikiran dan perasaan saat ini. Latih relaksasi otot progresif.

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Grounding is a quick and simple method of taking your mind off your anxiety and instead focusing on your present surroundings. As soon as you start to feel the symptoms of an anxiety attack, stop and concentrate on what you can feel, see, smell, hear, or even taste in that moment.  Try holding a small object, such as a set of keys or a stress ball, and turning it over in your hand. Pay attention to the weight of it and how it feels against your fingers. If you have a cold drink on hand, take a slow sip. Pay attention to how the cup or bottle feels in your hands and the sensation of the drink in your mouth as you swallow it. You might also find it helpful to mentally review who you are and what you’re doing in the here and now. For example, say to yourself, “I’m Christine. I’m 22 years old, and I’m sitting in my living room. I just got home from work.” deeply to help yourself relax. If you’re having a panic attack, chances are you’re beginning to hyperventilate. Even if you’re not, breathing deeply can help to reduce your stress and provide oxygen to your brain to help you focus. When you feel an attack coming on, stop and slow down your breathing. Take a slow, steady breath in through your nose, then release it through your mouth.  If you can, lie down or sit up straight with one hand on your belly and one on your chest. Feel your belly expand as you slowly breathe in, then use your abdominal muscles to slowly push the breath out.  You may find it helpful to slowly count to 5 each time you breathe in or out. During a panic attack, your thoughts may feel jumbled up. You are likely feeling many sensations at once, which contributes to the sense of “overload.” Stopping to think about what is actually going on in your body and mind can help the sensations feel more manageable. Sit quietly and try to mentally describe your feelings and thoughts, without judgment.  For example, you might notice: “My heart is beating very fast. My hands feel sweaty. I’m afraid I’m going to faint.” Remind yourself that these symptoms...


Lakukan latihan kalistenik setiap hari untuk meningkatkan kelenturan otot.

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Calisthenics includes basic bodyweight exercises that help build up your muscles. Because you don’t need any equipment, you can do calisthenics anywhere to build strength and agility. To improve your vertical leap, do calisthenics that target your leg muscles.  Some examples of calisthenics include push-ups, jumping jacks, sit-ups, and lunges.


Lakukan latihan kardio 30 menit dalam 3-5 kali seminggu. Pilihlah latihan yang Anda nikmati. Bergabunglah dengan kelas latihan atau gym. Buatlah perubahan gaya hidup yang sederhana.

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Examples include walking, running, jogging, biking, swimming, and/or hiking. Exercises like these improve your cardiovascular health and increase your metabolism, even after you have finished exercising. This way you are more likely to stick with it. If you are having trouble staying motivated on your own, being around other people might help. Plus, if you are paying for a gym membership, you will likely feel obligated more to exercise. If you can't find the time to do a formal exercise, then make simple changes to make your daily routine more active.  Park further away from your destination and walk. Walk around the local mall or park for a few hours. Clean the house or do other errands that require you to be on your feet.


Lakukan latihan kardio secara teratur. Lakukan persiapan olahraga dengan baik. Cobalah latihan resistansi/beban. Lakukan olahraga yang mengencangkan area perut, atau bagian tengah tubuh.

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An exercise as easy as power walking can result in fast and efficient weight management all over, including your belly. There are several fun ways to stay active, even while taking care of a nursing baby.   Power walk or run while pushing your child in a stroller around your neighborhood. This is a pleasant way to get some exercise for yourself and some fresh air for your baby. There are many exercise strollers available on market. Some are designed for serious running, while others are more tailored to a brisk walk. Find one that suits your exercise needs. If you dislike the bulk of pushing around a stroller, consider buying a baby carrier or sling to use on walks and outings with your baby. Make your cardio workouts a social event. If you know other moms with young children in your area, invite them to go for a walk. This is a great way to get out and socialize, which can be difficult if you are staying home to care for your baby. Everything in moderation. Do not exercise to the point of exhaustion, but even vigorous exercise is fine while breastfeeding (after getting the green light from your doctor post-partum of course). There are a few extra steps you as a nursing mother should take before engaging in exercise for your own comfort and the comfort of your baby. It is important to keep your body and your breasts in good shape for nursing and milk production.  Wear a supportive sports bra when doing vigorous activity. Supporting your breasts with a well-fitting bra reduces nipple friction and discomfort. Nursing sports bras are now available for active moms. Drink some extra water before and during your workout. An extra two of three glasses of water will help ensure that you do not get dehydrated, which can affect your milk supply. Try to nurse before your workout. This will settle your baby, if you are bringing him or her along, and working out without engorged breasts is much more comfortable.  If you sweat extensively when working out, rinse your breasts before nursing. Some babies don’t like the taste...


Lakukan latihan kardio selama 20-30 menit sebanyak 2-3 kali per minggu. Lakukan latihan interval. Cobalah berbagai olahraga atau mesin kardio. Lakukan pendinginan dan peregangan seusai latihan.

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You will look buffer if you melt off some of the fat on your body. It is difficult to do this with strength training alone. Do 1 to 2 minutes of sprinting, followed by 4 to 5 minutes of moderate intensity exercise. Intervals increase the efficiency of your metabolism, burning more fat. If you choose to do interval training, you will get the same or more benefit in a 20 or 30 minute period of exercise as you would doing 45 minutes to 1 hour of work at the same moderate intensity. Do running, swimming, cycling, speed walking, elliptical and rowing, so that you work different muscles and avoid overtraining.


Lakukan latihan kardio setiap minggu. Lakukan latihan kekuatan. Sewalah pelatih pribadi.

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Although exercise doesn't cause weight loss by itself, including regular physical activity will help support your weight loss efforts.  Aim to be active for at least 150 minutes each week.  Aerobic activities can include exercises like:  dance classes, hiking, jogging, or biking. Be wary of the calorie estimates on cardio machines.  The numbers listed aren't necessarily accurate for your height, weight, or gender. Resistance training is a great compliment to cardiovascular activity and your weight loss.  As you build more muscle mass, you will increase your metabolism and burn more calories overall.  It's recommended to include two days of strength training each week.  Strength training includes activities like:  weight lifting, Pilates, or isometric exercises like push-ups or crunches. Scheduling a session or two with a personal trainer might be a good idea.  This is especially true if you're unfamiliar with some exercises or want to find an exercise routine that will support your new weight loss plan.  A personal trainer can assist you in creating an exercise plan that is progressive, periodized, and appropriate for your abilities/goals. Many gyms offer a free or discounted personal training session when you join or as part of your membership. A personal training session might be costly, but you may only need one or two sessions to learn a routine or learn how to use the machines.


Lakukan latihan kardio tiga sampai lima kali per pekan. Lakukan latihan beban dua sampai tiga kali per pekan. Masukkan hari istirahat. Berfokuslah pada pemulihan dan makan yang tepat.

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One key part of fat loss is exercise.  Cardiovascular (cardio) or aerobic exercise helps your body burn calories and can support your weight loss.  Maintaining the body’s lean muscle mass and burning calories can be accomplished by performing cardio exercise regularly. Aim for about 150 minutes of cardio each week. Ideally, the exercise performed should be at moderate intensity. This is any activity that raises your heart rate and breathing to a level where it's still comfortable for you to say short sentences without stopping for a breath.  Different types of aerobic activity can include: walking/running, biking, using the elliptical, swimming or dancing. Interval training is a combination of strength training and cardio in short bursts of high and moderate intensity exercises. You can do these types of activity for shorter amounts of time.  Studies show that this type of activity helps support fat loss. A crucial part to fat loss and muscle mass maintenance is strength training. Consistent weight training helps prevent muscle mass loss and can increase the amount of lean muscle mass.  Strength training should be done for about 20–30 minutes per session. Try to work every major muscle group during each training. Make sure to work: core (back, abs and glutes), chest, arms and legs. Strength training activities include: weight lifting, isometric exercises and classes like yoga or pilates. If you're just starting out with weights or strength training, start with low weights and a few repetitions. Do not start out with overly heavy weights or train for long periods of time - this could cause injury. Limit your training frequency for each muscle group to every other day at a maximum. Each specific muscle group should only be directly stimulated one to two times per week in order to allow for full recovery time. Taking a day or two off within the week will help your body recover and continue to maintain and build lean muscle mass. It's important to take off between both cardio and strength training throughout the...


Lakukan latihan kardio. Lakukan latihan penguatan otot. Latihlah otot dekat love handles.

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It’s not actually possible to target fat loss in a specific area, but you can help reduce love handles by reducing the total amount of excess fat on your body. Exercises that get your heart pumping, such as cardio and aerobic workouts, are some of the best ways to lose fat. For the best results, workout for at least 30 minutes a day four times a week or more. Good cardio workouts include:  Swimming Running and jogging Circuit training Cycling High-intensity interval training Strength training is great because it builds muscles and burns fat at the same time. Even if you don’t have time to hit the gym and pump iron, you can do a simple body weight strength training routine at home: An easy routine is:  20 squats: stand with your feet shoulder-width apart, then squat down so your thighs are parallel with the ground. 10 push-ups: lie facing the ground, supported on the tips of your toes and palms of your hands with your arms straight. Lower your body all the way to the ground while keeping your body straight, then push back up to your starting position. 20 walking lunges: step forward with your right foot and go into lunge. Rise, take another step forward with your left foot, and sink back into lunge. 10 dumbbell rows: push two chairs together and put your right knee on one chair and your right palm on the other. With your left arm, pull a dumbbell (or milk jug or paint can) straight up beside your body, then back down. Repeat 10 times on each side. 15 seconds of planking: lie down facing the ground. Put your arms in front of you, then push yourself up onto your forearms, then push the rest of your body up so you're being supported by your forearms and toes. Keep your body straight. 30 jumping jacks. The muscles around your love handles are the obliques, and you can work these muscles to give the area more definition. Combine this with overall fat loss, and your love handles will become smaller and less noticeable. Good oblique workouts include:  Side plank crunches: Lie on your right side and prop yourself up...


Lakukan latihan kardiovaskular dan angkat beban. Lakukan latihan kardio yang bervariasi (crosstraining). Tentukan jadwal berlatih. Lakukan latihan interval intensitas tinggi (high intensity interval training {HIIT}). Sisihkan waktu untuk beristirahat.

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and weight lifting. While cardio does burn calories faster than weightlifting, if you want maximum fat burning, you need to do both. If you want to get toned, go for less weight and more repetitions when it comes to strength training. And if you're looking to bulk up, go for more weight and fewer repetitions. But anything is good! Cardio has any number of forms — swimming, boxing, running, and cycling might be some of the most common, but don't forget basketball, chasing the kids around, walking the dog, and dancing! If it gets your heart pounding, it counts. rosstrain your cardio. There are two things you want to prepare yourself against: plateauing and boredom. They're both terrible in their own ways. And the best way to fight these (if not the only way)? Crosstraining. That basically means you're doing a bunch of different activities, switching it up on your mind and body. Your mind doesn't think, "Aww, man, this again?!" and your muscles don't get used to it and aren't just phoning it in. For example, on Monday, you're hitting the pavement, Tuesday you're going for a swim, Wednesday is your day of rest, Thursday is the elliptical, and Friday is cycling. Easy! You could combine activities in one day, too. Alright, more controversy. There's a whole bunch of stuff out there that'll tell you so-and-so time is best for cardio and so-and-so time is best for weights and then there's others that'll tell you the time that is best is the time that feels best to you. Here's the lowdown:  Some people say that cardio on an empty stomach in the morning is best. Your body has been fasting all night and it's going straight to those fat stores. Others say nope, your body goes straight for your muscles. The verdict? Well, if it makes you feel dizzy and nauseated, we're going to go with the latter. Some say that weights should be done before cardio. Cardio depletes your glycogen stores, so when you go to hit the weights, you can't do it. And when you can't do it, you don't build muscle. However, this is more important for...


Lakukan latihan kardiovaskular secara teratur. Tambahkan latihan kekuatan. Pertimbangkan untuk menyewa pelatih pribadi atau mengikuti kelas latihan. Ubah rutinitas latihan Anda. Temukan cara agar Anda bisa lebih aktif secara fisik.

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Exercise can help you control your blood sugar, so it is essential for diabetes prevention and treatment.  Increased exercise makes your cells more sensitive and responsive to the insulin your body produces.  Exercise can also lower your blood pressure and strengthen your heart, which is relevant because high blood pressure and heart disease are often associated with diabetes. Try to get at least thirty minutes of moderate exercise every day. When you are just starting out, low-intensity exercises such as walking are helpful as well. Strength training will help you to improve your muscle strength and efficiency.  The more muscle that you have, the more calories you will burn and the easier it will be to maintain a healthy weight, which is a crucial part of diabetes prevention. Try adding in a couple of strength training sessions per week to your exercise routine to improve your overall fitness level. As you progress and get more fit, consider finding a trainer or a class where you can get individualized advice regarding target heart rates and types of exercise. To begin, walking is the easiest way to start, but you can also go swimming or join a yoga class. People often get bored with exercise routines and end up quitting before they achieve any real results. Therefore, it is a good idea to make your routine as varied as possible. Find things that you enjoy so that you stick with your routine.  For example, if you have never been particularly interested in sports, you are not likely to stick with competitive sports. You can get more physical activity by looking for opportunities in your daily routine. For example, you can try parking your car at the far end of the parking lot when you go grocery shopping or use the stairs instead of the elevator at work.


Lakukan latihan kardiovaskular sesuai kebutuhan. Lakukan latihan penguatan otot. Tingkatkan intensitas aktivitas harian. Berolahragalah dengan berlatih interval intensitas tinggi (high-intensity interval training [HIIT]).

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Although exercise is not responsible for a large part of weight loss, when you have a lofty weight loss goal, you'll need to really increase the amount of cardio exercise you do each day.  Cardio or aerobic activity is the type of exercise that's responsible for larger calorie burns compared to strength training. Most health professionals recommend including at least 150 minutes of cardio exercises each week;  however, because losing 25 pounds in two months is considered a rapid weight loss, you'll need to add in additional activity to help you reach your goal. Consider doing at least 300 minutes of cardio each week.  This is a lot of exercise, but will really burn additional calories to help you lose weight more quickly.  Include exercises like:  jogging/running, swimming, using the elliptical, aerobics classes, cycling or doing spin class. Strength training or resistance training does not burn many calories per session; however, it is important component of overall exercise.  Strength training helps build and support lean muscle mass during weight loss.  In addition, the more lean muscle mass you have, the more calories you'll burn at rest, meaning you'll be burning more calories overall. Most health experts recommend including at least two to three days of strength training each week.  Work each major muscle group in your body each day you do strength work.  If you're having difficulty meeting the 150 – 300 minutes of cardio each week, cut down on the amount of time you spend doing strength training.  In the short-term of two months, you'll benefit more from doing higher amounts of cardio. Lifestyle or baseline activity are the types of exercise that you include in your everyday life.  These types of activities do not burn many calories by themselves, but added up at the end of the day, they can have a significant effect on the total amount of calories you've burned.  Lifestyle activities include things like:  doing household chores, gardening, walking to and from your car, walking throughout the day and...


Lakukan latihan kardiovaskular setiap minggu. Lakukan latihan kekuatan setiap minggu. Buatlah janji temu dengan pelatih pribadi.

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It's recommended to do about 150 minutes or 2 1/2 hours of moderate-intensity physical activity each week. Studies have shown that regular physical activity can help support weight loss and long-term weight maintenance.  Aerobic activities can include exercises like: walking, jogging, swimming, biking or hiking. Exercise is a great support to weight loss, but it is only part of the weight loss picture.  Exercise alone will not always cause weight loss. The best combination is to do aerobic exercise along with a calorie-controlled diet for the best results. Weight lifting or resistance training is another important part of your exercise routine. Try to include about 1-2 days of strength training each week for the best weight loss benefit.  Strength training includes activities like: weight lifting, Pilates or isometric exercises like push-ups or crunches. Avoid doing strength training every day. It's important to allow your muscles to rest and recover after each strength training session. Making a consult with a personal trainer is a great idea to help you get started with an exercise routine. These fitness professionals will be able to show you how to use a variety of gym equipment, design a workout plan for you and may help you stay motivated.  Check with some local gyms to see if they are offering any discounts or specials on personal training sessions. Many times they'll offer a free session if you sign up for the gym membership. Although multiple personal training sessions can be expensive, you may only need a few so you can learn the ropes of the gym and an appropriate workout for you.


Lakukan latihan menyemprotkan cat pada lembaran logam atau pintu mobil yang tidak digunakan. Semprotkan lapisan cat dasar, mulai dari atas ke bagian bawah mobil. Biarkan cat dasar mengering, kemudian berikan lagi 1-2 lapisan cat dasar sesuai petunjuk produk. Gosok lapisan cat dasar yang bertepung dengan ampelas kering/basah. Lap semua permukaan cat dasar yang baru diampelas sebelum Anda menyemprotkan cat.

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Set up your compressed air auto paint sprayer and add your chosen corrosion-resistant, self-etching automotive primer, all according to the product instructions. Hold the sprayer about 6 in (15 cm) from your practice surface, squeeze the trigger, and use a steady, side-to-side motion to coat the surface. Always maintain this sweeping motion while spraying.  A scrap car door from a local junkyard is the best practice material. However, a sheet of scrap steel will also do the job. A sheet of scrap wood or even cardboard is OK if necessary, but the primer and paint won’t spread and adhere in the same fashion. The process of loading and using a sprayer varies widely based on the brand and model. Follow the product instructions carefully. Make sure to put on all your safety gear first! Once you’ve mastered your spraying technique on your scrap material, replicate it on the vehicle. Aim to lay on a thin, even coat, starting at the roof and working down from there. Keep using the sweeping, side-to-side spraying motion throughout. It should take about 10-20 minutes to add a full primer coat to a typical vehicle. Follow the instructions on the container for letting the primer cure. The typical waiting time is 20-60 minutes. After that, repeat the process 1-2 more times, based on the product instructions.  After 2-3 coats of primer, the bare metal surface should be fully and evenly covered. Once you’re done applying primer, clean the sprayer according to the product instructions. Wait at least 1 hour after applying your last coat of primer, then use 1500-grit wet/dry sandpaper to smooth out the primed surfaces of the vehicle. Work section-by-section, sanding lightly from side-to-side, then up-and-down.  Some vehicle painters prefer to use sandpaper with an even finer grit, such as 2000-grit, for this task. It will take longer to do the job, but you’ll be less likely to sand off too much. Remember that your goal is just to remove the powdery finish, not to expose the bare metal beneath the primer. Use clean rags...


Lakukan latihan otot PC secara teratur. Berhentilah merokok, jika belum. Belajarlah untuk mengatasi stres. Berolahragalah dengan cukup. Praktekkan seks aman.

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. Also called Kegel exercises, PC muscle exercises (shorthand for "pubococcygeus" muscle) do a host of functions for both sexes, but in particular men. In addition to promoting prostate health and heading off premature ejaculation, they are instrumental in prolonging the duration of orgasm as well as increasing ejaculate. . If you needed another compelling reason to quit smoking, add this one to the heap. Smoking not only lowers sperm count, but also possibly leads to higher imperfection rates in sperm.  Expecting fathers who smoke while trying to get pregnant may have children with higher rates of medical issues. During both conception and after, keeping the mother in a smoke-free environment is the best course of action, hands down. Smoking marijuana is a no-no, too. Marijuana is known to lower both the male hormone testosterone and sperm count. . However stressful your life is, try to begin to come to grips with the fact that stress is fundamentally unhealthy. It turns out that stress hormones interfere with the testes' ability to manufacture testosterone, which is largely responsible for sperm production. In addition to diminished ejaculate, stress will also cause:  Acne and facial blemishes Heart disease such as angina and heart attack Insomnia . There's good evidence to suggest that regular physical exercise is beneficial in increasing sperm count. So put on your soccer cleats, football spikes, or court kicks and brush off some of the cobwebs in your moves. . Safe sex is the final key to helping your little helpers go from small village to Roman dynasty. Some STIs like gonorrhea and chlamydia, can ultimately lead to infertility if left untreated. Always use protection. To be absolutely sure, engage in a mutually monogamous relationship with someone you trust.


Lakukan latihan penguatan otot menggunakan beban saat berolahraga rutin. Lakukan latihan penguatan otot menggunakan berat badan sebagai beban. Latihlah semua kelompok otot besar untuk menurunkan berat badan dengan menguatkan otot secara merata.

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Strength training is another type of exercise that will supplement weight loss in the short-term and help you keep the weight off in the long run. No matter what weights exercise you're doing (like bicep/tricep curls, chest presses, pushups, or deadlifts), you should aim to do 3 sets of 12 repetitions for each one. In order to pick the best weight amount, start at a low number and increase the weight until you feel struggle a little to do the exercise. Strength or resistance training doesn't burn all that many calories by itself.  However, it helps increase your lean muscle mass and your metabolism or your body's ability to burn calories. Building muscle doesn't require a full rack of weights; you can do lots of different exercises with just your body. The best part of this is that you can do this type of training anywhere—at the office, in your house, in a park, or anywhere you have a moment of free time!  Bodyweight exercises include pushups, planks, squats, lunges, mountain climbers, and burpees, among others. Aim to do 15 of any bodyweight exercise or hold a position for 1 minute as one set, and then repeat it 2 more times in a routine. There are 6 major muscle groups to think about when creating a strength training routine: chest, biceps, triceps, back, legs, and shoulders. You should spend at least 20 minutes working on each muscle group twice a week, with a rest day in between one day of working a group and the next. For example, you might focus on chest, biceps, and your back on Mondays and Wednesdays and choose to work your triceps, legs, and shoulders on Tuesdays and Thursdays.


Lakukan latihan penguatan punggung dan lengan. Konsumsilah makanan bergizi bebas lemak. Lakukan latihan aerobika dan kurangi porsi makan jika Anda kelebihan berat badan. Biasakan tidur malam yang nyenyak setiap hari.

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Pull-ups use a lot of upper body muscles, so exercising each of those muscles individually can make your primary workout routine far easier. Before performing your standard pull-up sets, try doing some of the following exercises:  Lat pulldowns: Sit at a pull-down machine, grab the bar with a shoulder-width grip, and slowly pull it down toward your collarbone. Keep your shoulders back and your arch your torso slightly backward. This exercise will strengthen your upper back and lats. Bicep curls: Hold a dumbbell with both hands, then squeeze your biceps to move the weight up and down. Seated rows: Sit in front of a weighted rowing machine and bring the handlebars toward your waistline using slow, even movements. This exercise will strengthen your lats and back. Prone reverse fly: Lay on a bench face down with a dumbbell in each hand, then raise the dumbbells out to your sides and lower them back down. This exercise is great for your deltoids. To help yourself get big, strong pull up muscles, try to eat a balanced diet filled with lean protein, nutritious carbohydrates, and healthy fats. Though this change of diet may sound unpleasant, there are plenty of tasty, nutritious, and muscle-building foods you can still eat. A few examples include:  Proteins like chicken breast, lean cuts of beef and pork, lentils, beans, milk, eggs, and fish. Good carbs like whole wheat grains, bread, pasta, quinoa, barley, and bulgur. Healthy fats like nuts, avocados, olives, tofu, and soy products. Pull-ups are a bodyweight exercise, so the heavier you are, the more difficult they will be. If you have lots of weight in the form of fat, it can be nearly impossible to do a pull up no matter how strong you are. To fix this, try tracking your calories to make yourself eat less and do fat-burning aerobic activities like running, dancing, and swimming. If you're not getting enough rest, you'll find it hard to build the strength you need to do lots of pull-ups. Your body needs rest both before and after strenuous workouts, so try to get...


Lakukan latihan pernapasan chi sambil berkonsentrasi. Carilah posisi yang paling tepat. Berlatihlah pernapasan perut. Bernapaslah sama panjang.

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The term “mindfulness” refers to a practice of making a gentle effort to be present in whatever you are currently doing. In this case, this means making an effort to think about the exercise as you are doing it. Think about the way the breath feels as you inhale and exhale. Although your mind will very likely wander to other thoughts, worries, and/or other things you have to get done, just do your best to come back to the present when you notice that it has wandered. Don’t get mad at yourself when this happens. This will be different for everyone. If you find that you are comfortable sitting cross-legged on the floor, do that. If you want to lay down or even stand up, that is fine too. Make sure your clothes are comfortable, and that you are sitting with good posture.  Inhale through your nose. Do this as you normally would, don’t make it deeper or more shallow.  Exhale slowly. Instead of out your nose, exhale out of your mouth as much as you can. Try to get all of the air out of your lungs. Breathe in through your nose. You will find this very refreshing as their was no air in your lungs, but try to breathe normally. Don’t take a very deep breath, but instead take a breath as you normally would.  Repeat the process of inhaling through the nose and exhaling through the mouth. Do this as many times as you like. It will help refresh you and make you more alert. However, if you feel dizzy, try taking a break or making your exhalations slower. In Eastern medicine it is believed that breathing low in the belly is better than using the shoulders to breathe.  Lie down on your back. Once you get the hang of it, you will be able to do this no matter whether you are sitting, laying down, or standing. However, it’s good to start in this position so you know how it should feel. Rest one of your hands low on your belly, beneath your belly button with a flat, open hand. Take a few normal breaths to relax.  Take a deep breath, and then forcefully exhale. The point here is to try and push your hand up with your belly during...


Lakukan latihan pernapasan dalam-dalam. Lakukan pernapasan dengan mengerutkan bibir. Cobalah bernapas dari diafragma. Lakukan pernapasan huff-cough.

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Deep breathing helps to recover lost lung capacity. Begin either in a sitting or standing position. Place your hands on your waist and relax. Inhale as much air as possible. When you reach the maximum capacity of your lungs, hold your breath for 5 seconds. Exhale as much air as possible. Make sure that you exhale slowly and empty the lungs completely or as much as your health level permits. Repeat the procedure 10 times in each set. It is advisable to do 3-4 sets of deep breathing exercises throughout the day. Perform Pursed-lip breathing will help you increase the oxygen intake of your lungs, while decreasing the amount of carbon dioxide. Start by relaxing your entire body. You can do this in a sitting or standing position. Inhale through your nose within a span of 3 seconds. Before you exhale, you need to purse your lips as if you are going to kiss somebody. Exhale through your pursed lips within a span of 6 seconds. Inhale and exhale slowly. Don’t force the air to come in and out the lungs. Repeat the procedure. Pursed-lip breathing is done when the patient has shortness of breath. This breathing exercise should be repeated until shortness of breath is diminished. The diaphragm is the muscle that pushes and pulls air in and out of the lungs. Start by lying down on your back and bend your knees. Place one of your hands on your belly and another hand on your chest. Take a deep breath. Let your belly and lower rib cage rise while making sure that the upper chest cavity won’t move. This is the challenge you need to overcome in diaphragm breathing. Inhaling should take about 3 seconds. Exhale for 6 seconds. You need to purse your lips as well to better control your breathing. Repeat the whole procedure. At first, this exercise might be difficult for you. However, more practice and repetition of this exercise can train the diaphragm and will eventually increase your lung capacity. As time passes by, diaphragm breathing will become easier. Doing huff-cough breathing will help eliminate bacteria and respiratory...


Lakukan latihan pernapasan dalam. Lakukan Relaksasi Progresif. Lakukan latihan menegangkan jari kaki. Gunakan mantra yang menenangkan untuk mengurangi rasa gelisah. Lawan pikiran negatif. Gunakan afirmasi positif. Turunkan suhu ruangan. Singkirkan peliharaan Anda dari tempat tidur. Bangunlah dan lakukan sesuatu setelah 20 menit.

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By concentrating on your breath and controlling it, you can slow your heart rate and lower your blood pressure, thus prepping your body to get back to sleep.  While lying down on your back, relax all the muscles in your body as much as you can. Inhale slowly through your nose, concentrating on filling the bottom of your chest cavity with air. You should see your stomach rise instead of just your chest. Do this in a slow, controlled manner, taking 8-10 seconds. Hold your breath for 1-2 seconds. Relax and let the air escape your chest at a natural rate. Repeat this process until you feel yourself drifting back to sleep. Progressive relaxation is a technique that asks you to focus on each of the major muscle groups in your body individually, relaxing them one by one. Even though we live in our bodies, most people actually find it very difficult to conceptualize the whole body at once. When we lie down and try to relax for sleep, we may be keeping certain parts of our body tensed up. Instead, try the following:  Lying on your back, close your eyes and focus on how your body is feeling in the present moment. Focus on your feet, relaxing all the muscles in them and letting them sink into the mattress. Try to imagine the individual muscles in your feet, from your toes to your ankles, and unclench them. Move up into your calves and knees. Working your way up from the ankles, relax any tension you might be holding in your muscles and simply let your legs lie there. Move up into your thighs, doing the same. Move on to your buttocks, then your lower back. Spend some time on your chest and abdomen. Focus on your breathing — deepen your breaths and concentrate on the inhalation and exhalation processes. Move on to your hands. As you did with your feet, imagine all the many small muscles in your hands and relax them one by tone. Begin with your fingers, then your palms, then your wrists. Move on to your upper arms, then your shoulders. Relax the muscles in your neck, where many people carry much of their tension. Relax the...


Lakukan latihan pilates di rumah. Lakukan latihan yoga di rumah. Carilah tempat latihan terdekat. Ikuti kelas yoga dan pilates agar bisa memilih yang terbaik.

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Although it's impossible to get the full Pilates experience at home,  you can get an idea of what it's like. Perhaps the best way to get started with Pilates at home is to use YouTube. YouTube has a wealth of free videos of instructors giving beginner lessons in basic Pilates exercises. One thing you can't get out of home pilates exercise is the use of machines, so keep that in mind. Nothing more is needed for yoga than some space and free time, which makes it a great exercise to get started with at home. You may find purchasing a mat to be helpful but it's not necessary. Search online for instructions on how to perform basic poses and postures. There are many video as well as text tutorials that will allow you to get a feel for what yoga practice is like. If you wish, you can continue to practice yoga or pilates at home, without ever stepping foot in a class. However, finding a good class might help you get the full yoga or pilates experience, and get the most out of the exercise. Search online to find classes near you. Compare the prices and the reviews. Then choose a few check out in person. Once you arrive at a yoga or Pilates studio you're interested in trying out, talk to the instructor about your goals and what you're looking for in a class. This will help you decide what class is right for you. If you haven't yet decided for sure whether yoga or Pilates is what you want to do, spend some time at classes for both. Look for classes that offer free trials, or free classes for newcomers. Attend a quality yoga class and a quality Pilates class a few times each and by then you should be able to make a fully informed decision on which will better serve your needs.


Lakukan latihan plank. Lakukan latihan mengangkat kaki. Lakukan sit-up. Angkat berat badan Anda. Lakukan latihan kardio sebanyak mungkin. Latihlah otot perut Anda sekitar 30 menit, 3 hari dalam seminggu, pada awalnya.

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The plank exercise is one of the most reliable, deceptively simple ways to give great definition to your abs. All you need is a flat surface, a little bit of time, and some serious gumption as you feel the burn.  Get down in the prone position. The tips of your toes and your forearms — from the bottom of your elbow to your balled-up fist — should be the only parts of your body touching the floor.  Make sure your weight is supported by your toes and your forearms. Keep your body as straight as possible at all times. Hold this position as long as you can. To increase difficulty, an arm or leg can be raised. Place one foot on top of the other to also increase difficulty. Another great ab-builder is leg raises. You'll be able to feel how effective this exercise is as soon as you get into starting position.  To get into starting position, lie down flat on a matted floor, your head, back and legs completely even with the floor. Shift your hands underneath your glutes. Gently lift your feet an inch or so above the ground, so that they are just barely hovering above, and are parallel to the ground. Keep this position until you start to feel a burn in your abs. Slowly lift your outstretched legs, with your knees bent a touch until they make a 90-degree angle to the floor. Your body should form an "L" shape. When your legs have reached the 90-degree angle, lift your hips up off the floor with the bottoms of your feet facing the ceiling and contract your abs for a second. Gradually lower your legs back down to the starting position, exhale, and repeat. Crunches are another great way to get abs quickly and effectively, and there are tons of variations on crunches. Basic crunches require you to lie down on a matted floor, with your back flat to the ground and your knees bent at a 60-degree angle. With your hands near your temples, or crossed on your chest, lift your shoulder blades off the ground a small bit and feel the "crunch" in your abs. Exhale and go back down to the ground. Repeat.  Try the hands overhead crunch....


Lakukan latihan punggung, dada dan bahu sebanyak 3 kali seminggu. Lakukan pose kobra. Kencangkan punggung bagian atas dengan menarik bahu. Lakukan latihan kneeling reverse flies. Lakukan latihan burung anjing. Jangan melupakan latihan klasik. Berenanglah. Cobalah untuk melakukannya dengan cerdas.

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This section lists some popular exercises for getting a sexy back by strengthening your back, shoulders, and chest. You’ll need dumbbells (5 to 10 lb for women, 10 to 20 lb for men), a workout mat, and running shoes. This is a popular yoga pose that stretches and strengthens the chest, shoulders, and upper and lower back:  Lie face down on the mat, with your elbows bent and hugged in at your sides, and your hands palm down, in line with or underneath your shoulders. Your legs should be stretched straight back, with the tops of your feet flat against the floor. As you inhale, slowly straighten your arms to list your chest off the floor. As you do this press the tops of your feet and thighs, and your pelvic bone into the floor. While your chest is lifted your tailbone should draw down towards your pelvic bone, and your stomach should be firm. Your buttocks should be firm but not flexed to the point that they are hard. Draw your shoulders away from your ears so that your shoulder blades melt down your back. You should feel a lift through your sternum, without your front ribs pushing forward. Think of the back bend as being distributed evenly along your whole spine. Hold this pose for 15 to 30 seconds. If you feel comfortable with it, you can lift your legs up as well. For an added punch, you can lift your arms off the floor and hold them straight out in front of you, moving into a superman pose.  Exhale as you return to your starting position (lying face down on the mat), then repeat 9 more times (for 10 reps total). Grab a dumbbell in each hand and stand with good posture. Your feet should be hip-width apart. Throughout this exercise your arms should hang naturally at your sides.  Lift your shoulders towards your ears, as though you are shrugging. Hold for 3 seconds, and then slowly lower them back down. Repeat with 2 sets of 10 repetitions. These will help tone and build muscle in your back, arms, and abs:  Kneel on all fours, being sure to keep your hands aligned under your shoulders, and your knees aligned...


Lakukan latihan rahang untuk meningkatkan kejelasan bicara Anda. Perhatikan postur Anda. Panaskan pita suara Anda. Hindari bicara dengan gigi terkatup. Minum air.

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Relax your jaw to make your speech a lot clearer with some exercises.  Make wide chewing motions while humming gently. Stretch every muscle in your jaw and face. Open your mouth as wide as possible (as if you were about to yawn), while moving your jaw in circles, and sideways. Open your mouth wide, as in the previous exercise, and shut it again. Repeat 5 times. Make a buzzing sound with your lips together, but don't clench your jaw. Just like breathing, your posture plays a large role in your speech clarity, and it's something that we sometimes forget to take into account.  For best speech clarity you should stand straight with your shoulders back and your weight evenly distributed. Do some shoulder rolls and standing side bends to help with your posture.These simple exercises will also help you with your breathing, and you can even do your jaw strengthening techniques while you stretch. Doing vocal warmups will loosen you up and prepare your voice so you can speak clearly and effectively.  Even if you're not singing, you can do some scales or just hum. Try singing your tongue twisters too. Do some “Whooos!” going up and down. Picture your voice like a ferris wheel going round and round. Hum and pat your chest. This can help knock out any phlegm you may have. When you clench your teeth you're causing a lot of strain on yourself and it can be a sign of stress. And speaking with a clenched jaw will prevent you from opening your mouth enough to enunciate and speak clearly. If you find yourself clenching your jaw, practice some of the warmups, and take a moment to take a deep breath slowly exhaling by letting your breath buff your cheeks out, as if you're letting air out of a balloon. Your vocal chords are like a machine that needs to stay well oiled. Gargle some lukewarm water with a pinch of salt to keep them limber. This helps relieve tension in the throat.


Lakukan latihan ringan. Kurangi asupan natrium Anda. Sesuaikan pakaian Anda. Minum suplemen magnesium. Rendam bagian tubuh yang bengkak di dalam air tonik. Gunakan garam mandi Epsom. Pijat.

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Although you do want to rest the swollen area, refraining from movement for extended periods reduces circulation and will eventually make your swelling worse. Get up and walk around occasionally during your regular work day, and include low impact exercise in your weekly routine. These may include yoga, swimming, and talking walks.  If you sit at a desk all day, try mixing it up by using a standing desk sometimes. If that's not an option, make a point of getting up to walk around the office every hour or so. When you are sitting, change positions often and keep your feet slightly elevated whenever possible. High levels of sodium contribute to swelling, so avoid consuming foods with lots of sodium. In addition, drink lots of water to flush the salt from your system.  To increase the cleansing property of your water, try adding cucumber and lemon slices - both natural anti-inflammatories. Whenever possible, choose water over beverages that contain sodium. Even sweet beverages often have high levels of sodium. Tight clothing above your swollen areas can further restrict blood flow, which will worsen your swelling. Avoid wearing tight clothes (especially nylon stockings or garters), and try wearing supportive swelling stockings instead. If you suffer from a magnesium deficiency, your swelling may be worsened as a result. Purchase magnesium supplements from a local health foods store and take 250mg daily. The bubbles and quinine in tonic water can help to limit your swelling. Pour cold (or lukewarm, if you can’t handle cold) tonic water into a dish and soak your swollen areas for 15-20 minutes once daily. Epsom salts work as natural anti-inflammatories when dissolved in water. Add two tablespoons of plain epsom salt to your warm bathwater and allow it to dissolve. Do this daily for the best results. Rubbing the swollen area reduces swelling and increases blood flow. Either get a professional massage or give yourself a rub-down on the swollen area of your body. Use grapefruit essential oil to help the process. If...


Lakukan latihan selama 15 menit, dua kali sehari. Kenakan pakaian yang tepat.

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If you want to achieve the splits in a week or less, you're going to have to really commit to your stretching routine. You will also need to be fairly flexible already. You should already be able to get close to the splits on a regular basis if you want to get to full splits within a week.  You have to practice twice a day, without fail, for about 15 minutes at time. If you can get a third 15-minute session in (without pushing yourself too hard) then that's even better. Try to accomplish other tasks while doing your stretching to make the time go more quickly. Listen to music, do it while watching TV, or while learning something for school—like spellings or math tables. Wearing the right clothes will help you to feel more comfortable and flexible while you stretch, and will also help to prevent clothes from ripping while you're doing the splits.  Wear comfortable athletic clothes that are either loose and baggy, or stretchy and elastic (so they move with your body). Martial arts gear is also a good choice. One good tip is to wear socks while practicing your splits, as these will allow your feet to slide along the floor more easily, helping you to achieve a deeper stretch.


Lakukan latihan servis ke arah sasaran. Berlatihlah menggunakan ring basket. Lakukan latihan di depan dinding. Lakukan latihan seolah-olah Anda sedang bertanding. Lakukan latihan yang lain.

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Set up a target such as a ball cart at an opposite back corner of the court from where you’re standing. Practice serving the ball to the target. Count how many balls hit the target or land in the ball cart. A basketball hoop is a good partner for practicing techniques such as passing, setting and serving.  Pass or set the ball towards the hoop. Stand at the foul line, or about 15 feet (5 m) away. Toss the ball into the air and pass or set the ball towards the hoop. Try making a basket with your passes. Serve the volleyball at the hoop. Start at the foul line, or about 15 feet (5 m) away. Aim for the square on the backboard. Try hitting the square 10 times in a row. When you don’t have a partner, you can still use a solid, smooth wall as an imaginary partner. Use the wall by passing the ball towards the wall. Hit the ball when it rebounds to you. If you are able to practice on a volleyball court with a net and a partner, always practice like you’re playing in a game. For example, if you are working on passing the ball, have your partner send the ball over the net to you. If you are practicing spiking the ball, do so over the net. There are many combinations of drills that integrate serving, passing, setting and other skills. Search online for suggestions, or talk with your coach or trainer to learn more drills.


Lakukan latihan sprint untuk meningkatkan kecepatan maksimum Anda. Lakukan latihan percepatan. Gunakan speed ladder (semacam tangga untuk melatih kecepatan dan kelincahan). Cobalah melakukan latihan interval.

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Training to reach high speeds within relatively short distances can increase your top speed. Sprint drills are an easy way to accomplish this.  Run at top speed for 22-33 yards (20-30 meters). Make sure that your arm action is smooth and relaxed during the exercise. Keep your arms close to your body. Focus on making smooth, even strides. Keep your head relaxed and in a natural position. Slow jog or walk back to your starting point when finished with the sprint. Do 2-4 repetitions of this drill. The ability to accelerate quickly is critical in soccer, and often more important than a high maximum speed. Acceleration drills will make you build up to and come down from high speeds more efficiently. This type of exercise also helps you work high speeds into other routines. To do a simple acceleration drill: Jog for 7 yards (6.4 meters), then accelerate. Begin to decelerate around yard 12 (meter 11). Repeat the sequence, then walk back to your starting point. Training with a speed ladder will increase your speed, lower body agility, balance, and coordination. This horizontal tool requires you to alternate your feet across successive rungs as you run. To improve your speed, train with the ladder while using a stopwatch, and work on improving your best time. Speed ladders are available at many athletic supply stores and online. To use speed effectively on the field, you will have to get used to using bursts of speed interspersed within other movements. To accomplish this, do 30 minutes of interval training. Alternate light jogging (5-10 min) with short bursts of more powerful exercises, such as:  Sprints Running stairs or hills Ladder drills Using a ball in combination with any of the above


Lakukan latihan untuk membangun kecepatan. Bacalah teks berulang-ulang dengan periode waktu yang sama. Gunakan penggaris atau pulpen untuk menandai teks yang ingin dibaca pada halaman. Usahakan untuk tidak membaca keras-keras. Telitilah teks sebelum Anda membacanya secara penuh. Potonglah teks menjadi beberapa bagian. Bacalah teks berbekal sebuah tujuan di kepala Anda. Ujilah kecepatan membaca Anda dengan berlatih menggunakan teks yang lebih sulit.

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This exercise will help you learn how to read material and process it more quickly. The purpose of this activity is to reread “old” material quickly and to glide on to the new material until you can read and comprehend it faster. You will need a practice text that is at least 1-2 pages long and a timer.  Set the timer for 60 seconds and try to read as much of the text as possible. Stop the timer at 60 seconds. Start the timer at 60 seconds again and read again from the beginning of the text. Try to read more material during this 60-second period than you did in the first reading period. Repeat this exercise a third and a fourth time. Try to read more of the text during each exercise until you read more of the text during the fourth time. This is a longer activity where you will read the same short passage over and over again until you improve your reading speed. Keep your reading speed in mind as you complete this exercise and use it as a benchmark. Try to improve your reading speed so it becomes faster during every rereading.  Begin with a 100-word paragraph. Set the timer to two minutes. Try to read the paragraph four times during the two minutes. Aim for a reading speed of at least 200 words per minute. Once you are able to read the paragraph four times in two minutes, move on to reading a 200-word paragraph eight times in four minutes. As you continue to do this reading drill, your reading speed should improve. You may slow down when you read due to rereading or regression, where you skip back over a phrase or term due to an inability to follow the lines of text on the page. To help make your eye placement on the page more accurate and efficient, you can use a pen as a guide.  Hold the pen in your dominant hand, with the cap on. Hold it under your hand, flat against the page. Set the timer for one minute. Use the pen to underline each line of text as you read. Keep your eye fixed above the tip of the pen. The pen will act as a useful marker on the page and will help you maintain a consistent reading...


Lakukan latihan untuk meningkatkan kapasitas paru-paru Anda. Turunkan berat badan. Berhenti merokok. Mainkan alat musik tiup.

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While there is no way to increase your lung size, there are many ways to increase the amount of air your lungs take in, and the efficiency with which they capture oxygen. In particular, a rigorous exercise routine can help to strengthen your lungs and maximize their capacity to hold air.   Do plenty of cardio. Incorporating some intense cardio workouts into your weekly routine can do wonders for your lungs. Running, skipping, aerobics and swimming are all great forms of cardiovascular exercise which get the blood pumping and the lungs working hard to supply the body with the oxygen it needs to keep going. Try doing exercising in intense 30 minute bursts, pushing your body to its limits, to achieve the best result.  Exercise in water. Exercising in water (swimming, water aerobics, underwater weight training) is also a form of cardio exercise, but the water provides an element of resistance which requires the body to work harder to complete each task. As a result, the lungs need to work harder to supply the body with oxygen, causing their air capacity to increase significantly over time.  Work-out at high elevation. At higher elevations, there is less oxygen in the air, meaning your lungs have to work harder to supply the body with oxygen. This is an excellent way to strengthen the lungs, but you must be careful not to train to hard, or you could potentially fall victim to altitude sickness. Any excess baggage reduces your body's efficiency in using oxygen, as there is increased body mass to which your blood must pump oxygen. As a result, many competitive breath holders will attempt to shed any extra pounds in the weeks coming up to a competition.  This weight loss should be achieved in a strictly healthy way - through exercise and balanced diet - as weakening your body through crash dieting will negatively impact your ability to hold your breath. The world record breath holder, Aleix Segura Vendrell, is reported to have lost weight for 4 months before attempting to beat the world record for holding breath...


Lakukan latihan untuk meningkatkan kecepatan reaksi. Bentangkan persendian. Lakukan latihan dengan bola.

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Being fast on the field isn't just about running speed—it's also about your ability to change your direction, speed, or technique quickly and frequently. To improve your reaction speed, practice while a coach or friend calls (or better, uses a visual signal) for you to change your exercise. Respond as quickly as possible. Try incorporating a combination of exercises like:  Changing direction quickly when running Sprinting on command Playing “Red Light Green Light” To accelerate, you will have to extend and use your hip, knees, and ankles. When running or doing other exercises, focus on making long, even strides that stretch out. Increasing your stride length and muscle output in this way will boost your speed. While training to increase your speed at moving across the field, do not neglect your control of the ball. Remember that soccer is primarily a sport where the player's lower body moves in contact with the ground and ball. To be not only fast, but fast and in control of the ball, you must work on your agility.  Dribble at every opportunity, using all parts of your foot (outside, inside, top, and bottom). Do speed dribbling exercises by kicking the ball slightly forward and running after it. Practice changing direction quickly while dribbling and doing speed dribbling exercises. You can also do this while attempting to evade another player in order to practice using quick dribbles as a way to beat opponents. Do lateral ball drop exercises. Have a coach or partner hold a ball at shoulder height, 5.4 yards (5 meters) away from you. When your coach/partner drops the ball, attempt to reach and control the ball before it bounces a second time. Practice cone or flag exercises to increase your speed and agility. Time yourself and aim to beat your time each round.


Lakukan latihan untuk menyemprotkan cat sebelum Anda menerapkannya pada mobil. Tambahkan 3 hingga 4 lapis cat secara total, dengan jarak waktu pengeringan yang tepat di antara setiap penyemprotan. Ampelas dan seka catnya secara ringan, seperti yang Anda lakukan pada cat dasar.

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Prepare your chosen automotive paint and load the sprayer according to the manufacturer’s directions. The paint may spray somewhat differently than the primer, so practice on your scrap surface first. Then, spray a coat on the vehicle, using the same side-to-side motion while working from the top downward.  If your chosen paint requires thinning, follow the instructions for thinning carefully. Over-thinning the paint will decrease the gloss of the finished surface and cause runs. Use your respirator and other safety gear at all times when spraying paint. It should take around 20 minutes to spray a single coat on a typical vehicle. Let the first coat dry for 20-60 minutes, according to the product directions. Repeat the process 2-3 more times, once again based on the manufacturer’s instructions. Clean the sprayer again after you finish applying your paint coats. Wait at least 1 hour after applying your last coat of paint, then lightly sand away any powdery residue with 1500-grit (or 2000-grit, if you prefer) wet/dry sandpaper. Use the same technique as you did when sanding the primer coat. Wipe down the surfaces with lightly dampened cloths, once again using wax and grease remover, acetone, or paint thinner. Wait 5-10 minutes before proceeding to the next step.


Lakukan latihan-latihan pernapasan. Atasi faktor-faktor penyebab stres. Luangkan waktu di alam. Ubah pikiran-pikiran negatif. Pertimbangkan kembali penolakan. Bersenang-senanglah. Humor bisa memberikan perspektif tambahan, terutama ketika Anda sadar telah bertindak tidak benar. Maafkan.

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Take 10 minutes every day to focus on breathing. Sit in a quiet place, place your hands on your belly, and breathe deeply. Breathe and become aware of your body. Notice places you are holding tension in your body and imagine your breath being directed into the tension. Notice what you hear and how every single part of your body feels. Practicing this simple breathing exercise every day can help you de-stress, oxygenate your body and brain, and with regular practice, it can become a buffer to reacting in anger.  Taking the time to do daily breathing exercises helps improve your body's reaction to stress so that you don't "fly off the handle" as soon as you encounter a negative stimulus. It also improves your ability to self-regulate, or handle your emotional levels and responses. You can set a timer on your phone or clock so that you won’t be distracted while breathing. Sometimes anger is a reaction to feeling powerless, or out of control. Start a journal listing the real life stressors that you are dealing with right now, such as relationship issues, employment frustrations, financial stress, parental stress, world and political concerns or worries, health problems, or anything that makes you feel worried, anxious, or out of control. Write down ways you can make changes in your life to feel more in control.  Writing things down gives you a way to examine and process them. If your feelings involve others, writing them down gives you a way to explore these feelings in private first, without telling the other person the first thing that comes into your head. This will help you avoid hurting others when you're working through your anger. Remember that you can control how you react to events. If there are stressors outside of your control, you can still decide how you're going to react, even if you can't change the situation. Green environments such as parks, lakes, or gardens can have an overall calming effect. Try to get out into a green space as much as you can, even if for only ten minutes. Let yourself get...


Lakukan lebih banyak dalam waktu yang lebih singkat. Biarkan orang lain melakukan berbagai hal untuk Anda. Mulailah bermeditasi. Tidurlah sesering mungkin.

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Bob Dylan claims to have written "Blowin' in the Wind," a song that stands in for an entire decade and cultural moment in most historical documentaries, in five minutes. Even if he did nothing else for the rest of his life but eat lunches, drink wine, and watch monster movies, that would have been a productive day. As the French say, "Travailler moins, produire plus." Translation: the less you work, the more you make.  While it might sound strange, making yourself be super-productive for short periods of time will leave you with more time to be idle. Steal time by packing super-attentive hard work into half the day, then kick back and stay on the clock for the rest of the time. Learn to focus on one thing only. Don't try to spread your talents and efforts all over the place at once. Put all of yourself into one thing and finish it as best as you can, then put it away entirely and forget about it. You'll be more productive with the time you have. Any good idler knows that the best person for the job is probably someone else. When the teacher asks for volunteers, look at your desk. When the project manager needs an enterprising young talent to spearhead the new project, keep your hands in your pocket. There's no point in letting artificial ideas about ambition and "success" get in the way of your valuable leisure time. If idleness is important to you, keep your ego in check and let other people grab the gold ring. The difference between idleness and laziness is that an idle person can take care of themselves, and a lazy person requires the assistance of others. To be truly idle, you need to be in control of your own life, able to do things, but choosing not to. In other words, if you're 32 and living in your dad's basement watching cartoons and eating cereal for three meals a day, you can't chalk that up to idleness. That's just being lazy. Provide for yourself, commit to your own happiness, and stop being a burden on others. . Meditation can do a lot to calm your stresses, center your self, and refocus your...


Lakukan lima tepukan punggung. Lakukan lima tekanan perut. Ulangi hingga sumbatan keluar atau anak mulai batuk. Jika anak tidak memberi reaksi, lakukan CPR.

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To give first aid to a child older than twelve months, sit or stand behind them and place an arm diagonally across their chest. Lean the child forward slightly, so they are resting against your arm. With the heel of your free hand, administer five firm and distinct blows to the child's back, directly between the shoulder blades. If this does not dislodge the object, move on to abdominal thrusts. An abdominal thrust - also known as the Heimlich maneuver - works by forcing the air out of a person's lungs, in attempt to clear any obstructions from the airways. It is safe to perform on a child older than a year. To administer an abdominal thrust:  Stand or sit behind the choking child and wrap your arms around their waist. Make a fist with one hand and place it firmly on the child's stomach, thumb side in, slightly above the belly button.  Wrap your other hand around the fist and deliver a quick upward and inward thrust to the child's abdomen. This motion should force air and any lodged objects out of the windpipe.  For smaller children, be careful not to thrust against the breastbone, as this could cause injury. Keep your hands just above the navel.  Repeat up to five times. If the child is still choking after five back blows and five abdominal thrusts, repeat the entire procedure again and continue to do so until the object becomes dislodged, the child starts coughing, crying or breathing, or emergency services arrives. If the child still cannot breath and loses consciousness, you will need to perform modified CPR as quickly as possible.


Lakukan lip trills sambil bersenandung. Nyanyikan not sesuai tangga nada. Berlatihlah memproyeksikan suara sambil mengucapkan kata dan frasa. Jangan ragu melakukan hal-hal yang membuat Anda terkesan bodoh. Lakukan latihan pendinginan suara. Berlatihlah secara teratur dengan cara yang bijak.

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Hold your lips lightly together and blow air out of them while humming, like you're making a raspberry. Focus on having a relaxed throat and an engaged core while you do this. Practice lip trills going from a low to a high note and vice versa. Once you’re used to the lip trills, practice doing scales with them. To help your body learn to relax while you sing, tense up your body and then right after releasing the tension, do a lip roll from low to high; repeat, this time going high to low.  Humming is another gentle way to warm up your voice. Try humming along with music on your way to school or work or, if you’d prefer not to do that sort of thing in public, hum while you cook or while you’re in the shower. Starting as low as you can comfortably sing, gently move up the scale using a “me” sound until you reach the highest note at which you are comfortable. Then, move down the scale from high to low using an “e” sound. You can also practice "woo" scales. Your mouth should look as though you’re sucking in a long string of spaghetti as you inhale. When you exhale, make a “woo” sound. It should sound buzzy, similar to the sound made by a kazoo. Keep the sound steady as you exhale; do this 2 to 3 times. Next, go up and down your scales using the “woo” sound. Say groups of single words or entire phrases without stopping between the words — treat them as a single word. Lengthen the vowels and exaggerate the vocalization of each word as you say and/or sing it.  As you speak/sing, imagine that you’re filling a room with your voice. Focus on smooth transitions: when switching between higher and lower, and louder and softer parts of a song, imagine moving up and down a ramp — not a staircase. Example words: moon moan mourn mane mean.  Example phrase: many men munch many melons. A lot of vocal exercises can sound and look pretty funny. Relax and have fun with it. Two fun and silly exercises that help open up your throat:  Sing “meow” slowly, emphasizing its three sounds — mee, ahh, and ooo. Make weird faces by stretching...


Lakukan lunge. Lakukan gerakan mengangkat kaki ke belakang untuk melatih otot inti dan bokong. Lakukan postur jembatan. Gunakan dumbel dan resistance band untuk meningkatkan intensitas latihan.

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Stand with your arms by your sides and your feet hip-width apart. Begin with your left foot, lunging forward and bending your knee 90°. Let your right knee almost brush the ground. Push off of the floor hard with your left foot to return to a standing position and repeat on the same side. Do a full set before switching to the other leg.  Keep your knee aligned above your ankle joint on the leg that is lunging forward. Hold a dumbbell or weight in each hand for an extra challenge. 1 repetition is 1 lunge with each leg. Begin on your hands and knees on the ground, with your wrists under your shoulders and your knees below your hips. Raise 1 knee up until your thigh is parallel with the floor. Keep your knee bent and flex your toes. Slowly bring your knee back to the original position and repeat the movement with the other leg.  Keep your back flat and your core engaged throughout the workout. 1 glute kickback with each leg is 1 repetition. Lie flat on your back with your knees bent. Squeeze your glutes to lift your butt and lower back from the ground, until your hips align with your torso and thighs. Keep your core stabilized and your spine neutral. Slowly lower your back and hips until your pelvis reaches the ground. Don’t round your back as you lower it.  For an extra challenge, hold a dumbbell or barbell between your hip bones.  Make sure that your neck is comfortable and keep your shoulder blades tucked in. This movement is 1 repetition. Simply doing a few exercise for a week or 2 will not give you a bubble butt. You will need to do these exercises over the course of months and increase your intensity over time. Adding resistance to these exercises using weights and bands is a great way to add intensity.  For example, you could hold a dumbbell in each hand while doing squats or lunges. Try starting with a 5 lb (2.3 kg) dumbbell in each hand and increase the weight as your strength grows. Loop 1 end of an exercise band around 1 foot and the other end around your thigh before you begin doing glute kickbacks...


Lakukan mandi uap. Panaskan air dalam ketel atau panci di atas kompor. Tambahkan kelopak mawar kering, herbal beraroma, atau minyak esensial ke air. Tutup mangkuk berisi air dan herbal dengan handuk. Singkirkan handuk dari mangkuk. Bilas wajah dengan air hangat.

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Steam is recommended by estheticians for opening up the pores to clean them out.  Cleaning out your pores can help to minimize their appearance. Steam is a cheap and all natural way to minimize your pores. You can add herbs and scented oils for a nice scented steam bath. Spas often use steam baths as a treatment for large pores before a facial. You will want the water to be hot enough to steam.  Heat a larger pot of water to make sure you have enough for a steam bath. Make sure it is hot enough for steam, or else this method won't work very well. Take the water off of the heat once it is steaming. You use many different herbs or spices, depending on your preference.  Estheticians recommend basil, mint, rosemary, and lavender for a relaxing scent. If you prefer other herbs or spices, you can use these as well. You could also try adding orange peels or lemon peels the water for more scent. The towel will help to trap any steam.  Let this sit for 5 minutes. The sit time will help your herbs to steep and will allow steam to build up. Don't let the bowl sit too long or the water will cool too much and you might lose steam. Slowly move your face over the steam.  Do this for 10-15 minutes, inhaling the aromatic scent. This will allow the steam to bring oxygen and moisture to your face. The moisture and oxygen from the steam will help to open your pores for cleaning. This will allow you to wash off any oils or debris released from your pores during the steam bath.  Don't use water that is too hot or too cold. Pat your face dry with a clean, dry towel. Avoid using any lotions or oily products on your skin after this steam bath, as they may re-clog your pores.


Lakukan manikur yang benar. Pilih perhiasan dengan ukuran yang tepat. Kenakan perhiasan berdiameter tebal. Kenakan sarung tangan jika memungkinkan.

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Longer nails and nail beds can give the illusion of longer, thinner fingers. Nail shape also plays a role. Filing your nails to a round or “squoval” shape is best for short, wide fingers. A pinching, too-small ring can make even thin hands look chubby! Accurately determine your ring size. Don’t just guess! The same thing goes for bracelets and watches. Thin bracelets and rings can make your hands look chubbier than they actually are. Conversely, thick bracelets and rings draw the eye away from chubby areas. They can also create the illusion of a more slender silhouette. However, minimal hand jewelry is also advised if you’re self-conscious about your hands. Consider wearing your flashiest accessories elsewhere to accentuate the attributes you’re proud of. If you’re extremely self-conscious about your hands, gloves may give you a confidence boost. Short nylon gloves with frilled edges work with many casual outfits. For dressier occasions, formal gloves are popular. Formal gloves can be a variety of lengths from short to very long, reaching past your elbow. Pick the type that is most flattering for you. When the weather gets chilly, wear insulated gloves.


Lakukan manuver Epley. Cobalah manuver Half Somersault. Praktikkan metode Brandt Daroff. Cobalah latihan menutup mata (eye patch) setiap pagi. Tataplah satu titik tetap. Cobalah latihan rotasi kepala sederhana.

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Also known as the canalith repositioning procedure, the Epley maneuver helps to reset the balance mechanisms in the inner ear by repositioning the particles in the vestibular organs (the balance organs). These particles can get trapped in the inner ear, which causes dizziness. You can do this at home, although it should be demonstrated by your healthcare professional before you undertake it yourself as it does require some quick movements. Note that the Epley maneuver is effective in 90% of cases, but it can cause an intensification of vertigo initially. Consider asking a friend or family member to act as your assistant so that your head lands in the right spot each time. Here's how to do it:  Sit on a bed. Turn your head 45° by looking to the right. Lie back quickly and place your shoulders on the pillow. Your head will be lower than your shoulders and you will still be looking 45° to the right. Remain in this position for 30 seconds. After the 30 seconds, turn your head 90° to the left. Do not raise your head during this movement. Remain in this position for 30 seconds. Turn your entire body and your head another 90° to the left and wait for 30 seconds. At this point, you should be lying on your left side. Your head should still be lower than your shoulders. Repeat this exercise 3 times daily for best results. Also known as the Foster maneuver, this is another good exercise and, unlike the Epley maneuver, does not require an assistant. One study found that patients who did both exercises experienced symptomatic relief but reported less dizziness and fewer complications when doing just the Half Somersault. You will likely need to do this exercise multiple times before you experience some relief. Follow this procedure:  Get down on your knees and look up at the ceiling for a few seconds. Touch the floor with your head. Tuck your chin slightly towards your chest so your head moves toward your knees. Wait for the vertigo to subside (about 30 seconds). Turn your head in the direction of your affected ear (i.e.,...


Lakukan masturbasi. Jangan mengikuti standar orang lain. Belajarlah menerima diri sendiri. Alihkan fokus dari orgasme. Cari bantuan profesional.

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Masturbation is often a taboo topic, surrounded by misinformation and guilt. However, masturbation is a healthy, safe, productive way of learning what gives you pleasure. Exploring your body through masturbation can help you understand what feels best for you, and can also help you communicate that to your partner(s).  Understand that masturbation is natural and healthy. Studies by the Kinsey Institute suggest that 90% of men and 64% of women masturbate, but these numbers probably under-report its frequency because so many people are still ashamed to admit they masturbate.  Many myths surround the female orgasm. One of the most common is that there is a “right” way to achieve orgasm. This is untrue. Women’s bodies respond to stimulation in different ways; some women may orgasm mainly through clitoral stimulation, while others prefer stimulation of other areas. Don’t feel guilty if something feels good for you that may not for others (or vice versa).  Many people choose to use sex toys when they masturbate. This is healthy and normal. If you do so, make sure to read all the instructions and use a disinfecting cleaner to keep toys clean and safe.  Masturbation releases endorphins, which are the body’s natural mood-boosters. They can relieve feelings of stress and anxiety, which are major culprits behind sexual frustration. Orgasm also results in the release of dopamine and oxytocin, which can help you relax and get better sleep.  Experiment on your own with a variety of techniques. Find a place that is comfortable and learn about how your body responds to things like touch, pressure, penetration, and physical exertion. If masturbation is something you feel uncomfortable with for religious, philosophical, or personal reasons, talking to a therapist may help you to safely overcome any feelings of guilt or shame if this is a method you would like to pursue. Sometimes, particularly for women, sexual frustration occurs because you may think that you’re not “performing” the way you ought to. Remember that there is no...


Lakukan meditasi cinta kasih (metta bhavana). Berlatihlah memusatkan perhatian pada napas. Hormati dan semangati orang lain. Perlakukan orang lain dengan penuh kasih. Berusahalah memusatkan perhatian.

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Metta means non-romantic love, kindness,and friendliness. It is a feeling that comes from your heart, and it has to be cultivated and practiced. It is usually practiced in five stages. If you are a beginner, try to stay in each stage for five minutes.  Stage 1- Feel metta for yourself.  Focus on feelings of peace, tranquility, strength, and confidence.  You can repeat the phrase "May I be well and happy." to yourself. Stage 2- Think of a friend and all of the things that you like about them. Repeat the phrase, "May they be well; may they be happy." Stage 3- Think of someone that you are neutral about.  You do not like them or dislike them.  Consider the person's humanity and extend your feelings of metta to that person. Stage 4- Think of someone that you do not like at all.  Instead of thinking about why you do not like them and having hateful thoughts, send your feelings of metta to them. Stage 5- In this last stage, think of every single person including yourself.  Send metta to those people, your city, your neighborhood, your country, and the entire world. This type of mediation will teach you to concentrate and focus your thoughts.  Through this mediation you can learn to practice mindfulness, relax, and rid yourself of anxiety.  Find a sitting position that is comfortable for you. Your spine needs to be upright and relaxed. Your shoulders should be relaxed and slightly rolled back and down. Support your hands on a cushion or in your lap. Once you have your posture, begin going through the different stages. Each stage should last for at least 5 minutes.  Stage 1- Count internally (breathe in, breathe out, 1 breathe in, breathe out 2, etc.) after each breath until you reach 10. Start over once you have reached 10.  Focus on the sensations of breathing in and out.  Your mind will wander.  Just bring your thoughts back to your breathing. Stage 2-  Continue to breathe in cycles of 10, but count before you inhale this time (e.g.,1, breathe in, breathe out, 2, breathe in, breathe out, 3, etc.). Focus on the...


Lakukan meditasi cinta kasih. Dapatkan rekaman panduan meditasi. Carilah instruktur meditasi atau ikuti kursus di pusat pelatihan meditasi. Selain melakukan meditasi, berkonsultasilah dengan terapis.

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Loving-kindness meditation is a form of meditation, often used on children, that has shown to be effective at combating depression. Try incorporating loving-kindness meditation into your daily routine.  The idea behind loving-kindness meditation is to sit down comfortably and imagine what you want in life. Find a comfortable place on the floor and begin a mantra. Say something like, "May I be happy, may I be strong and healthy, may I feel relaxed." Keep going, listing wishes for yourself.  From there, list good wishes for those around you. Direct the same thoughts towards someone you're thankful for. For example, "May my mother be happy, may my mother be strong and healthy, may my mother feel relaxed..."  Visualize someone you feel neutral about, that is someone you neither like nor dislike. Send those same thoughts their way. It can even be helpful to direct such thoughts to people you have active animosity towards. Sending love to those who make you miserable can actually be empowering.  Last, direct your mantra out into the universe. End with something like, "May all living things everywhere be happy." You can find guided meditation techniques online. You might also be able to order meditation routines as CD's or mp3 files. These routines can help you visualize calming scenes, focus on your body and breath, and keep you in the present moment. This might help with depression. If you want to try a particular types of meditation, such as Buddhist meditation, it might be a good idea to look into classes. See if there are meditation instructors or meditation classes in your area. In addition to helping with effective meditation, this is a great way to meet new people. Fostering healthy social relations can also help with depression. Studies about the efficacy of meditation to treat depression are ongoing, and it's important you do not rely solely on meditation to treat depression. Depression is a serious mental health issue and should not be taken lightly. You can find a therapist by asking your regular doctor...


Lakukan meditasi kesadaran pernapasan ketika Anda menginginkan makanan tidak sehat. Makanlah dengan mengikuti nafsu makan, bukan emosi Anda. Minumlah secangkir susu hangat atau air panas dengan madu untuk mengurangi keinginan Anda akan gula. Konsumsi lebih banyak makanan segar dan hindari makanan kemasan. Santaplah makan siang dalam porsi lebih besar dan makan malam dalam porsi lebih kecil.

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As part of the Ayurvedic diet, you can use breathing awareness meditation to distract yourself from an emotionally based craving for unhealthy foods or to prevent food binging. Practice meditation whenever you feel a craving coming on.  Sit in a quiet area with your hands by your sides and close your eyes. Breathe deeply, focusing on your breathing as it flows from your lungs out through your nose. Inhale and exhale with awareness. Let your attention follow your breathe as it moves from your lungs and out your nose. Keep your eyes closed and continue to focus on your breath, pushing out all outside thoughts. Do this for five to ten minutes. Your body will send messages to your brain to indicate when it is hungry and requires food. Focusing on your body's natural need for food, rather than your emotional desire for food, will ensure you are eating enough every day. Only eat when you are hungry and stop eating when you are satisfied. However, when you are feeling really hungry, eat until you are comfortable full but not stuffed or overly full. This will allow your digestive system to process the food and not be overwhelmed by food. Allow your stomach, rather than your emotions, to dictate how much you eat every day and when you eat. Try to do this for two weeks in a row, eating when you feel hungry, which may mean you eat at unusual times or do not eat for a period of time until you feel hunger. Then, only eat until you feel comfortably full. This will allow you to be more in touch with your body's natural eating cycle and avoid overeating or eating with your emotions. It can be difficult to suppress a craving for sweets while on the Ayurvedic diet. One way to stave off sugar cravings if to have a warm cup of milk or to have hot water with honey and a little bit of lemon. If you have a constant craving for sweets, try having a cup of warm milk in the morning every day to prevent reaching for unhealthy sugar products. You can also have a cup of hot water with lemon and honey once a day to prevent sugar cravings....


Lakukan meditasi pada waktu yang sama setiap hari. Bergabunglah dalam kelas meditasi terpandu untuk mengasah kemampuan. Bacalah buku spiritual untuk memperluas pengetahuan tentang meditasi. Lakukan meditasi perhatian penuh saat menjalani keseharian. Lakukan latihan grounding agar Anda menjalani hidup dalam kekinian. Terapkan pola hidup sehat untuk mendukung meditasi. Anggaplah meditasi sebagai perjalanan, bukan tujuan.

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Scheduling your meditation practice for the same time each day will help it become part of your everyday routine. If you meditate daily, you’ll experience its benefits more profoundly.  Early morning is a good time to meditate since your mind has not yet become consumed with the stresses and worries of the day. It is not a good idea to meditate directly after eating. If you’re digesting a meal, you may feel uncomfortable and less able to concentrate. If you want additional guidance, consider taking a meditation class with an experienced teacher. You can find a range of different class types by searching online.   Local gyms, spas, schools, and dedicated meditation centers offer classes in many locations. You can also find a wide range of guided meditations and instructional videos on YouTube. For a more immersive experience, look into attending a spiritual retreat where you will spend several days or weeks in intensive meditation. Vipassana Meditation offers free 10 day retreats at centers throughout the world. Though not for everyone, some people find that reading spiritual books and sacred writings helps them understand meditation and inspires them to strive for inner peace and spiritual understanding.  Some good books to start with include A Profound Mind: Cultivating Wisdom in Everyday Life by the Dalai Lama, The Nature of Personal Reality by Jane Roberts, "A New Earth" by Eckhart Tolle, and One-Minute Mindfulness by Donald Altman. If you wish, you can pick out elements of wisdom that resonate with you from any spiritual or sacred texts and reflect on them during your next meditation session. in your everyday life. Meditation doesn't have to be limited to your practice sessions. You can also practice mindfulness throughout your day-to-day life. Simply work on being aware of what is happening both inside and around you at any given moment throughout the day.  For example, in moments of stress, try to take a few seconds to focus solely on your breathing and empty your mind of any negative thoughts or...


Lakukan meditasi secara teratur. Miliki pandangan yang benar. Miliki intensi yang benar. Ucapkan perkataan yang benar. Lakukan tindakan yang benar. Pilihlah mata pencaharian yang benar. Lakukan daya upaya yang benar. Berlatihlah memusatkan perhatian. Fokuskan pikiran.

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Meditation is the key to changing how your mind works and will allow you to travel the path to nirvana. It should be a part of your everyday life. While you can learn to meditate on your own, a teacher can help guide you and apply proper techniques. You can meditate alone, but it is helpful to meditate with other people and under the guidance of a teacher. You cannot travel the path without meditating.  Meditation will help you better understand yourself and the world. The Buddhist teachings (i.e. The Four Noble Truths) are the lens that you view the world through. If you are unable to accept the teachings, you will not be able to follow the other steps in the path. The right view and the right understanding is the foundation of  the path.  See the world as it really is and not as you would like for it to be. You seek to understand reality completely and through an objective lens. This requires you to examine, study, and learn.  The Four Noble Truths are the basis of the right understanding.  You must believe that those truths describe things as they really are.  Nothing is perfect or permanent.  Think critically about situations instead of inserting your personal feelings, desires, and concerns. Commit yourself to developing an attitude that is line with your belief system.  Act as if all life is equal and deserves to be treated with compassion and love. This applies to yourself and to others. Reject thoughts that are selfish, violent, and hateful.  Love and non-violence should should be the rule. Show regard for all living things (e.g. plants, animals, and people) regardless of their status.  For example, you would treat a wealthy person and poor person with the same respect. People from all backgrounds, age groups, races, ethnicity, economic groups should be treated equally. The third step is the right speech. When practicing the right speech, you do not lie, slander, gossip, or speak harshly. Instead you speak kind and truthful words. You words should affirm and uplift others.  Knowing when to be silent...


Lakukan meditasi setiap hari. Buatlah jadwal Kenali diri sendiri. Lakukan hal-hal menyenangkan. Mulailah bersosialisasi. Kurangi pemakaian internet. Lakukan yang terbaik. Belajarlah memaafkan.

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Research has found that meditation can physically change the brain, making you more clear-headed and satisfied with life. Try the following meditation exercise:  Put aside 20 minutes of free time and sit comfortably in as calm and quiet a place as possible. Center your attention on something — for example, your breathing, an image, or even a mantra. When your mind wanders (and it will), don't get angry; gently bring your focus back to the thing you chose — do this until the meditation is over. Gently close your meditation, slowly bringing your awareness back to where you are now. Getting organized can help you feel more in control of your life. It involves anything from blocking out your time each day to cleaning up your home and getting rid of things you no longer need. One great way to gain some control over your day-to-day life is to block out your time in an hourly diary:  Choose a diary that shows your entire week over a two-page spread. Beneath each day there should be squares representing at least 12 hours of your day: from the time you wake up to the time you get home from work/school. At the start of each week, block out how you will spend your time each day. Start with the things you must get done and then move down your list in order of priority. Example: 7:00-7:10 a.m. Wake up; 7:10-7:45 do yoga; 7:45-8:30 shower/get dressed, 8:30-9:00 make/eat breakfast; 9:00-9:45 travel to work; 9:45-10:00 settle in; 10:30 check emails; 10:30-12:30 data entry; 12:30-1:30 lunch; and so on. Note that things will not always go as planned, and that's okay. What you block into your diary doesn't have to be set in stone; it's meant to be a guideline to help you gain some control over your time, and meet your goals. If you don't know what makes you happy, you probably won't be very happy. Explore new interests, socialize with people whose company you enjoy, note the things you like and don't like. Part of getting to know yourself could be keeping a daily journal. This will help you sort out your thoughts about things....