Easy Sports Moves for Beginners – Today many people want to be able to have a healthy and ideal body because there will be many things to be proud of in themselves.

During the pandemic, many people are staying at home more because of the policy of working from home and studying from home to break the chain of transmission of COVID-19. However, we still have to maintain health and fitness, one of which is exercise.

Exercise can be done at home and doesn’t even need equipment like those in the gym. For those of you who are beginners and want to start exercising regularly, you can start with the movements below. Be sure to warm up first to reduce the risk of injury. Then, do 2 sets of each movement of 10 to 15 repetitions, then rest for 1 minute before moving on to the next movement.

Easy Sports Moves for Beginners

1. Plank
This movement does not require a lot of movement and seems simple. However, if done for a long alliancesalesofalabama time, planks can be exhausting because we hold our own bodies. This is tantamount to training all the muscles of our body.

Here’s how to do it:

Position the body prone
Place your hands in line with your shoulders
Lift the body with both hands and toes as a support
Hold for a few seconds, repeat for a longer time

2. Squat
Squat movement aims to train the leg muscles and body parts from the waist down. How to do it like this:

Stand with feet shoulder width apart
Arms raised forward
Bend your knees slowly then use your hips and feet as support
Then return to the original position
Also Read: Increase Height For At least 1 Month, Try These 9 Simple Stretching Movements!

3. Lunge
The lunge can strengthen the knee muscles. The steps to do it like this:

Put one foot forward
Make sure the sole of the foot in front touches the floor
Bend the knee until the knee of the back leg touches the floor
Then push the leg in front to return to the original position

4. Straight-leg donkey kick
The straight-leg donkey kick requires balance and body stability, which aims to strengthen the abdominal and leg muscles. Here’s how to do it:

Position both palms and knees touching the floor
Hands in line with shoulders
Knees parallel to hips
Make a kicking motion behind the feet then touch the knee of the foot to the floor
Then set to the original position and repeat with the other leg

Make Past Mistakes the Best Motivation for the Future – Everyone certainly has a bad past that they don’t even want to remember because it’s so bitter. But there are also some people who have started to learn to improve themselves from the past. Anyone would rather forget the story of the past than have to remember it again, even if only for motivation. However, there’s actually nothing wrong with making the bitter past as encouragement for us in the future. Here are five easy ways so that we don’t continue to view the bitter past as a bad memory.

Make Past Mistakes the Best Motivation for the Future

1. Accept all the bitter memories as part of us
Acceptance of the bitterness of the past is important for us to do. That way we can live side by side with these bad memories and accept them as part of who we are. Over time, we may even be able to remember all the bitterness leisuretimeattractions with a smile.

Remember that who we are today, with the mindset we have today, and how we see the world, were all shaped by past experiences. Including the bitter story that we really want to forget.

2. Believing that all of it contains wisdom in it
Rest assured that what happens in our lives, including the bitter past that we want to forget, actually contains lessons and wisdom in it. We may not be able to see it right now, but someday we can just be grateful for having experienced such pain.

There is not a single incident that we experience in this world that does not have a reason behind it. Everything has been determined by the Almighty and our duty is to live it gracefully.

3. Live in the present better
In order to live life without grudges or the hurt image of a bitter past, we need to truly live in the present. Enjoy every moment that is being lived right now and be grateful for every second. Make yourself in the present, better than you were in the past.

Turning back and looking at the bleak past will not make us move forward and be able to achieve success. However, occasionally turning to take lessons is definitely not a wrong and forbidden thing to do.

4. Don’t repeat the same mistakes
The bitterness of the past is more or less a part of us that contributes to making mistakes there. So, so that it doesn’t happen again, we need to reflect on ourselves and try our best not to repeat the same mistakes.

Everything that has passed is good for us to learn. Review and remember where the error lies so that we don’t get stuck in the same hole a second time. Don’t just remember the trauma, but also learn the wisdom.

5. Welcome a brighter future
Succeeding through a bitter past and now living day after day well, of course not everyone can be that lucky. If you are one of them, then make the most of this opportunity. Live the present by being the best version of yourself and keep trying to create a bright future.

This is a Disease That Occurs Due To Too Much Sleep – Nowadays more and more people are spending their time just lying down and also not doing activities that can have a good impact on their own bodies. Researchers agree that sleeping for eight hours per day is the most ideal time for the body. The results of research by The National Sleep Foundation revealed that 7-9 hours is the most normal and healthy time for the majority of adults in the age range of 16-64 years.

If you spend more than nine hours sleeping, it’s a sign that the quality of sleep you have is low so it takes longer. Reported by, sleep time that is more than nine hours per day in fact can actually be a symptom or a causal factor of a chronic disease.

The following are some diseases that are often associated with oversleeping or too much sleep. Read the reviews carefully, come on!

This is a Disease That Occurs Due To Too Much Sleep

1. Head and back pain
When sick, the most effective medicine to relieve it is to get plenty of rest and sleep. However, in some mannygeller cases, sleeping can actually make conditions worse, including headaches and backaches.

Back pain can result from too little activity and too long lying in bed. This can be exacerbated by the sleeping position and quality of the mattress that is not ergonomic. The longer we sleep, the longer it takes our back to support the body’s weight.

Sleeping for long periods of time can also increase the frequency of headaches, ranging from migraines to depression headaches. In addition to excessive sleep, headaches can also be caused by other factors such as caffeine withdrawal and stress.

2. Obesity
Based on a study conducted in Canada, there is a correlation between sleep time and a person’s weight. People who lack sleep (short-sleepers) and excess sleep (long-sleepers) tend to gain weight within six years.

The short-sleepers and long-sleepers have the potential to suffer from obesity up to 21 percent higher than people with the ideal sleep time. Reported by, someone who sleeps more than nine hours is four times more prone to obesity in a period of ten years.

3. Diabetes
Having a regular sleep schedule and adequate rest is an important factor for people with diabetes. This is because regular sleep can maintain glucose tolerance (the body’s ability to process sugar) in the body.

Reported by, a Canadian study revealed that long-sleepers and short-sleepers have the potential to have impaired glucose tolerance that will lead to diabetes. Another study also revealed that both long-sleepers and short-sleepers had a higher risk of developing type 2 diabetes.

Best Recommended Art Museums in Jakarta – Nowadays, more and more people are happy to be able to see whatever is happening among young people, one of which is taking photos of various activities or places that have hits that I am currently working on. Nowadays, there are many types of instagrammable places, ranging from cafes, tourist attractions, to art galleries. You can see the minimalism and beauty of the art and upload it depicts the simple vibes.

Want to beautify your Instagram feed? Here are instagrammable art galleries that you can visit in Jakarta.

Best Recommended Art Museums in Jakarta

1. Nadi Gallery
Located in West Jakarta, Jl. Kembang Indah III No.4-5, RT.6/RW.6, Nadi Gallery is one of the famous art galleries. This dis concept looks minimalist and modern in white.

Nadi Gallery has been built since 2000 by collector Biantoro Santoso. Some  sayingszone of the works displayed here are those by Agus Suwage, Handiwirman Saputra, etc.

2. Hadiprana Art Gallery
The oldest art gallery in Indonesia is the Hadiprana Art Gallery. Since 1961, Hendra Hadiprana has opened this gallery in Kemang, South Jakarta. The complete address is Mitra Hadiprana Boutique Mall, Jl. Kemang Raya No.30, RT.11/RW.5.

The quality of the artwork at the Hadiprana Art Gallery is very good and is followed by the development of the times by the works of young artists as well.

In addition to being visited, Hadiprana Art Gallery also opens art classes for children and adults.

There was a floating ladder that had gone viral on social media; Dia.lo.gue holds art exhibitions every month and the ladder is still there today.

Not only enjoying the beauty of a work of art, you can also enjoy coffee in this area. The building is modern and comfortable for hanging out.

4. Edwin’s Gallery
As the name suggests, this gallery is owned by Edwin Raharjo, an architect and interior designer. He opened Edwin’s Gallery in 1984 to raise the spirit of Indonesian art.

Not only domestically, some of the collections here have been exhibited abroad such as Korea and Singapore. Cool, right?

Edwin’s Gallery is located on Jl. Kemang Raya No.21, South Jakarta City.

5. Art:1 New Museum
Around 2,000 works are on display at the Art:1 New Museum! Maybe you are already familiar, many people often visit this gallery to take pictures on Instagram. Not only that, his works are also very beautiful and historical.

Besides taking photos, this place is suitable for refreshing or me-time. In front of the gallery there is a cafe which can be the right location to read a book or just relieve stress.

Here’s How to Increase Internet Speed – Nowadays more and more people are using the internet network to be able to download and also look for various knowledge they want to know. Hey, who often gets emotional because of a slow internet connection like a snail? Slow internet is annoying, especially when we need a fast connection internet to do urgent things. As a result, we become frustrated, angry and irritated.

Here's How to Increase Internet Speed

1. Try restarting your device
This suggestion may sound cliché, but it most likely works. Restarting the device might fix the slow mobile data speed. Moreover, if your gadget is used all the time and is almost never turned off, explains the Make Use Of page.

How to restart is different on each device. For example for Android, hold down the power button until the restart option appears. Meanwhile, for iPhone X users or later, press and hold the side and volume buttons until the Slide to Power Off option appears.

2. Remove and reinstall the SIM card
Another solution that can be tried is to remove the SIM card and then reinstall it. It is recommended to do it with a device that has been turned off. For the latest generation of smartphones, we need a tool shaped like a paperclip and made of metal to remove the SIM card, suggests the CNet page.

Usually, this tool is already included in the purchase and stored in the smartphone box. After removing the SIM card, check carefully for any damage. Then, place the SIM card properly and turn your device back on.

3. Change your location
Check your surroundings, are you in a thick walled building? Or is it in a crowd of people, so the signal goes up and down? It is undeniable, your location determines how fast or slow the internet signal is. Like it or not, changing locations is the solution.

According to the Make Use Of page, the factors that make the network slow are weather, network congestion, geographic location and buildings. For example, the signal is often lost when we are in remote areas and many natural obstacles, such as mountains, valleys and hills.

4. Update and disable apps
Sometimes, there are apps that crash, hogging the internet connection and slowing it down. If this assumption proves to be true, you can disable the application’s access to the internet connection or uninstall it, suggests the Make Use Of page.

How to prevent apps from running in the background and using data unnoticed? For Android users, select Settings > Network and Internet > Mobile Network > App Data Usage. Then tap on the app and slide the background data slider.

Meanwhile, iPhone users can select Settings > Cellular > disable app access to cellular data connection. Try it, who knows it will work!

Recognize Cosmetic Ingredients That Can Cause Cancer – Nowadays more and more people are very happy to dress up and look beautiful in front of many people and in public. All types of cosmetics certainly contain chemicals. Most of these chemicals are safe, but some are dangerous. When wearing it, the skin will absorb these substances, so that they can then enter the bloodstream. People can also inhale powder or ingest cosmetics when using lipstick and other lip products so that various chemicals can accidentally enter the body.

Recognize Cosmetic Ingredients That Can Cause Cancer

1. Formaldehyde
Formaldehyde and chemicals that release formaldehyde are often found in makeup beauty, lotions, shampoos, soaps, nail polish, and straightening products. The substance is known to trigger allergic reactions and irritation of the eyes and respiratory system, even to cancer.

According to the American Cancer Society, formaldehyde in cosmetics such as those listed above are generally at low levels so they do not pose a potential danger. It is different with formaldehyde which is used for professional hair straightening.

In the chemicals and keratin used, formaldehyde can increase indoor formaldehyde concentrations to potentially harmful levels. If inhaled, it will be dangerous for salon workers and people receiving treatment.

2. Carbon black
Carbon black is widely contained in mascara, eyeliner, and lipstick as a color giver. The Environmental Working Group (EWG) found that carbon black may be carcinogenic to humans.

Described on the page of the International Carbon Black Association (ICBA), exposure to carbon black can play a role in decreasing lung capacity and triggering lung cancer. The study was conducted on mice. Researchers state that this risk is more likely to occur in carbon black manufacturing workers than cosmetic users.

3. Lead
Traditional eyeliners such as kohl, kajal, al-kahal, surma, tiro, tozali, and kwalli are usually made using lead and other heavy metals. According to the Food and Drug Administration (FDA), exposure to these substances can increase the risk of anemia, kidney problems, and neurological damage, such as seizures, coma, and death.

Although its use is currently banned, lead is sometimes still used by illegal cosmetic manufacturers. That is, you need to be careful in choosing a cosmetic brand.

4. 1,4 dioxane
According to the FDA, 1,4 dioxane is a potential carcinogen for humans. Sometimes, these chemicals are found in beauty products that contain detergents, foams, stabilizers, or solvents. 1,4-dioxane is not used directly as an ingredient in cosmetics, but it is formed as potentially formed during the manufacturing process. As a result, in some cosmetics, there are 1,4-dioxane in certain amounts. When applied to the skin, these chemicals can be absorbed.

The short-term effect, this substance can cause irritation to the exposed area, such as the skin, eyes, to the throat. But in the long term, 1,4 dioxane has the potential to increase the risk of cancer.