This is a Sports Movement to Melt Thigh Fat

This is a Sports Movement to Melt Thigh Fat – The problem of thigh fat is often an obstacle for someone to feel more confident to be able to do many things that can benefit.

Excess fat makes the inner thighs saggy. Not only reduces self-confidence, sagging inner thighs can also make the skin of the inner thighs rub against each other when walking or running. Of course, this can make you uncomfortable, right?

Actually, you can reduce fat on your inner thighs just by exercising. You don’t have to go to the gym, you can do it at home. For more details, this is a movement that can melt fat in the inner thighs.

This is a Sports Movement to Melt Thigh Fat

1. Lateral lunge
In addition to the inner thighs, lateral lunges can strengthen the abdomen and stabilize the knees. Not only that, this movement is also effective in improving body balance.

How to do the lateral lunge:

– stand straight, then sideways down with the right leg under the knee and the arm by the side

– Take a big step with your right leg straight, the sole of your right foot on the floor and your right knee facing forward. With the alliancesalesofalabama right heel, push the body back to its original position and count 1 rep on one side

– do 10 reps on each side

2. Reverse lunge
The heart will move faster when doing a reverse lunge. You could say, this movement makes the heart stronger as well as strengthens the legs and melts the fat in the legs. Even so, keeping your breath regular is also needed in this movement, you know.

How to do reverse lunges:

– Stand up straight with your arms at your sides and feet just below your hips. Using abdominal strength, take a big step back with your right foot

– Bend both legs until the back knee touches the floor just below the hip. While doing this, keep an eye on the right heel

– When the reverse lunge, bend your arms and bring your hands together at chest level or you can place your palms on your sides (waist)

– push the back leg so that the body returns to the starting position and counts as one rep. Do this movement 10 repetitions on each leg

3. Lateral lunge with glute pull
This one movement is very complex, but it is also considered very effective in streamlining the legs. Not only that, this movement can also train the strength and coordination of the whole body. You could say one movement to train all members of the body.

How to do a lateral lunge with glute pull:

– stand with feet hip-width apart with hands at sides

– step right foot to the side as much as possible. Then push your hips back, bending your right knee. Followed by lowering the body until the right knee is bent 90 degrees.

– push the body up so that the body returns to an upright position

– Lift the right knee until it rests on the chest with the help of hands. This movement is 1 rep for the right side. For maximum results, do 10 times on each side

4. Jumping jacks
Jumping jacks are an all-time favorite move. Yes, this movement is indeed controlled by many people even since they were children. Even though it’s only a movement to play with friends in childhood, in fact jumping jacks has many benefits.

Reported by Healthline, jumping jacks can make a person run faster and jump higher. This movement is also considered to accelerate the heart rate, burn body calories, strengthen bones, and of course burn body fat, including the inner thighs.

How to do jumping jacks:

– stand with both hands by the side. Jump as high as you can while spreading your legs slightly wider than hip-distance apart. Relax your hands and follow the movement of the body up

– After that, jump again while placing your feet together and put your hands back on the sides. This is one rep and do 10 reps

Apply Easy Ways to Reduce Heart Disease Risk

Apply Easy Ways to Reduce Heart Disease Risk – Currently, there are more and more types of diseases that are lurking in our health, including heart disease. The heart is a vital organ that plays a role in circulating blood to all parts of the body. Therefore, it is important to maintain a healthy heart so that its function runs optimally. This can be done through healthy lifestyle settings, such as maintaining a healthy diet and doing regular physical activity.

The World Health Organization (WHO) states, heart disease topped the list of causes of death in the world in 2020. Apart from being caused by unhealthy habits, a recent study found that the disease can also be passed down through genes. To reduce the risk, do this if there is a family history of heart disease.

Apply Easy Ways to Reduce Heart Disease Risk
1. Adequate and quality sleep
Some people have difficulty managing their sleep at night. This is because they feel more active so they can work effectively mannygeller when it gets dark. Not infrequently, this habit ends up cutting sleep time.

Lack of sleep and quality like this has a negative impact, especially for heart health. A study published in the Journal of The American College of Cardiology in 2019 surprisingly reported that the risk of heart disease increased by 20 percent in participants who slept less than 6 to 9 hours a day.

Therefore, try to get into the habit of going to bed before 23:00. A study in the European Heart Journal – Digital Health in 2021 found that people who sleep between 10 p.m. and 11 p.m. have a lower risk of developing heart disease.

2. Consumption of foods high in omega-3
Not all fats are harmful to the body. Omega-3 is one type of fatty acid that actually brings benefits to the health of the body, especially the heart. These nutrients play a role in reducing cholesterol levels in the walls of blood vessels so that blood flow can be smoother.

Regular consumption of omega-3s is also known to reduce a person’s risk for heart disease. This is evidenced by a study published in Circular Research in 2019. These nutrients are found in fish and seafood, seeds, nuts, and vegetable oils.

In fact, people with heart disease who eat two servings of fish a week have a lower risk of heart attack. These findings are mentioned through a study in JAMA Internal Medicine in 2021.

3. Exercise regularly
Lack of physical activity has been known as a factor that increases the risk of heart disease. Therefore, the World Health Organization (WHO) recommends doing physical activity for at least 30 minutes a day.

If you’re not used to exercise, you can start by walking 5,000 steps a day or climbing stairs instead of elevators and escalators. Also increase physical activity by doing homework.

List of Best Swimming Pools in Bogor

List of Best Swimming Pools in Bogor – Bogor is one of the most visited cities by people to play and also travel with family, when the holidays arrive, there must be many people who want to accompany it to get peace and also feel happy. For those of you who are very happy to swim, you can do a variety of the best ways in Bogor. Playing water is always a tourist choice for those of you who want to refresh for a moment. For those of you who like to swim and play in the water, you don’t have to go all the way to the beach. You can play in the water in the swimming pool around you.

List of Best Swimming Pools in Bogor
If you live in the Bogor area, enjoying a day off in a swimming pool with cool air can refresh your mind and body. Among them, the following swimming pool in Bogor can be your vacation spot this weekend.


1. Villa Duta Swimming Pool Bogor
This swimming pool is located in the Villa Duta housing estate and is close to the Bogor siquijortour toll exit. In addition to the swimming pool, there are also badminton courts, indoor and outdoor basketball, tennis courts, and a gym. This swimming pool also provides swimming lessons for children and adults.

Location: Jalan Rena Wijaya, Baranangsiang, East Bogor, Bogor City, West Java

HTM: IDR 20 thousand

Operating hours: every day 06.00-18.00 WIB

2. Marcopolo Waterpark
Marcopolo Waterpark is one of the popular swimming pools in Bogor because it has complete rides. This place is perfect if you bring your family and small children.

There is a shallow swimming pool area for children equipped with a slide. The concept of this place is also made similar to the Mediterranean with many statues and decorations that enliven it.

Location: Bukit Cimanggu City, Jalan Soleh Iskandar No. 1, Cibadak, Cereal Land, Bogor City, West Java

HTM: Rp.45 thousand-Rp.60 thousand

Operating hours: every day at 07.00-21.00 WIB

3. Zam-zam Tirta Ciomas
The swimming pool in West Bogor is very spacious with a variety of rides that you can enjoy. There is also a rabbit park and a futsal field.

Location: 16310 Ring Road, Curug Bloom, West Bogor, Bogor City, West Java

HTM: IDR 15 thousand-Rp 20 thousand

Operating hours: every day at 09.00-21.00 WIB


4. Lakeside Bogor Swimming Pool
This swimming pool is located in Bogor Lakeside housing estate. The design of this swimming pool is made very elegant with many rides that visitors can use.

Location: Jalan Danau Bogor Raya, Tanah Baru, North Bogor, Bogor City, West Java

HTM: IDR 50 thousand-IDR 65 thousand

Operating hours: every day at 08.00-20.00 WIB

5. Aston Bogor Hotel & Resort Swimming Pool
The swimming pool at the Aston hotel is quite famous, because of its beautiful scenery. To be able to swim here, you need to stay and rent one of the rooms.

Location: Bogor Nirwana Residence, Dreded Pahlawan Street, South Bogor, Mulyaharja, South Bogor, West Java

Recommended Best Italian Restaurant in South Jakarta

Recommended Best Italian Restaurant in South Jakarta – Nowadays more and more people are happy to be able to find a restaurant that has a good place and also has good food at affordable prices. Italian food is one of the most popular dishes in Indonesia. Who doesn’t like pizza, spaghetti and various other pastas? The delicious taste is suitable for most Indonesian tongues. Spaghetti and various other pastas are also an alternative to rice because they are filling. No wonder Italian restaurants are mushrooming everywhere, including in South Jakarta. For those of you who love pizza and pasta, here are a series of Italian restaurants with authentic flavors that you must try!

Recommended Best Italian Restaurant in South Jakarta

1. Animale Restaurant
This restaurant, which is located on the 11th floor, has a unique and cool interior design. As the name suggests, the theme used for the interior of this restaurant is animal habitat. The favorite menus here are bone marrow pasta and truffle hunter pizza. Done with the main menu, don’t ask for the bill right away. Try the truffle truffle dessert first, with a combination of sweet and salty flavors that pamper the tongue.

2. Mamma Rosy
If you are in the Kemang area and want Italian food, come to Mamma Rosy. This restaurant serves authentic Italian food with a super delicious home-cooked taste. The menu that is quite often ordered here is the carnivorous pizza and the ricotta and spinaci raviolli. Mouth want something sweet after eating the main menu? Don’t worry, there are tiramisu, panna cotta and gelato which are exorbitant! Shhh, try choosing a seat near the open kitchen, who knows you might peek at Mamma Rosy cooking!

3. Tuscany
This Italian restaurant is well known as a place to eat with a delicious menu and a romantic atmosphere. After choosing a seat, you will immediately get welcome bread and free mineral water. This restaurant has been awarded several times as the best Italian restaurant. The menu offered is also diverse, ranging from pizza, spaghetti, lasagna and risotto. With delicious taste and affordable prices, it’s no wonder this restaurant is always busy.

This is the Recommendation for Beautiful Tourist Places in Lembata

This is the Recommendation for Beautiful Tourist Places in Lembata – Usually, many people spend time on vacation or there is free time on vacation with people they love. One of the most visited places when the holidays arrive is the island. Lomblen Island in the Province of East Nusa Tenggara (NTT) apparently offers a variety of exotic natural charms. There are several interesting places that must be visited if you go there. Lomblen, which is Lembata Regency, has a lot of natural beauty, ranging from underwater panoramas, clusters of hills to underwater mountains.

This is the Recommendation for Beautiful Tourist Places in Lembata

1. Lamalera Fishing Village
Lamalera is the only village in NTT that has whale hunting skills.
For them, whale hunting is a local wisdom as well as an effort to maintain the stability of the economic life of the people there. This has survived beckaclark to this day.
This village in the south of Lembata is located in the Wulandoni sub-district. To get there you have to travel three hours from the city of Lewoleba.

2. Ile Lewotolok Volcano
Although it seems dangerous, this volcano is a new option for tourist destinations in the Lembata area.
Since the eruption on November 29, 2020 until now, the mountain with a height of 1423 meters above sea level has never neglected to throw incandescent lava every night.
This event attracted the attention of many people so that not a few people took advantage of the moment to take pictures with the background of incandescent lava.

To get there, visitors only need twenty minutes from the city center or from Wunopito Airport to Ile Ape sub-district.

3. Bukit Cinta Lembata (BCL)
If you like trekking or nature tourism from a height, please go to Bukit Cinta Lembata (BCL).
BCL offers fantastic views of the savanna, as well as the calm blue stretch of the sea between two headlands, Waijarang and Boleng.
Just so you know, in August or the dry season, BCL is even more attractive because it offers a natural panorama with grasslands and brown soil.

To get there, visitors only need 20 minutes from the city of Lewoleba.

4. Prayer Hill
There is another unique thing about the natural tourism panorama, namely Prayer Hill.
It is located next to BCL. However, the natural scenery is no less interesting. Not to mention you are presented with a statue of the Virgin Mary with a height of 100 meters.

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