tag:blogger.com,1999:blog-16330966472046025362024-03-05T19:47:00.715-08:00notesonahealthygirlAnonymoushttp://www.blogger.com/profile/17790537618482732321noreply@blogger.comBlogger13125tag:blogger.com,1999:blog-1633096647204602536.post-48894848531085957102015-08-23T08:30:00.000-07:002015-08-23T08:30:00.990-07:00Budidaya Kelapa Sawit<!--[if gte mso 9]><xml>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiQJ1zlhxZC0JeWaNqedcrd8WLuZMPFSLUTBRQHRgn3v6M-Wt14WvC7rP5dme63aCSxScq0lXm4gRdzZ3wk7SERJxWg-CHgASK54Yko7vVOeYO5HSbs4KXgETAzuo9COy5FPTxmxazoNCA/s1600/10256592_826793220696215_2764372095589811761_n.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiQJ1zlhxZC0JeWaNqedcrd8WLuZMPFSLUTBRQHRgn3v6M-Wt14WvC7rP5dme63aCSxScq0lXm4gRdzZ3wk7SERJxWg-CHgASK54Yko7vVOeYO5HSbs4KXgETAzuo9COy5FPTxmxazoNCA/s320/10256592_826793220696215_2764372095589811761_n.jpg" width="320" /></a></div>
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<span lang="IN" style="mso-ansi-language: IN;"><br />
<br />
Proses budidaya kelapa sawit kami dimulai dengan pemilihan bibit. Setelah
pemilihan bibit, pemasok benih kami akan berkecambah dan memberikan benih
berkecambah kepada kami.<br />
<br />
Kami menanam benih berkecambah dalam batch di pra-pembibitan di perkebunan
kelapa sawit kami. Setelah sekitar tiga (3) bulan di pra-pembibitan, bibit
kelapa sawit yang dipilih ditransfer untuk penanaman di pembibitan utama.
Proses seleksi melibatkan memeriksa lebar daun masing-masing bibit. Bibit
dengan lebar daun yang umumnya terlalu sempit, atau yang pertumbuhan tertinggal
bibit lainnya di batch yang sama - karena ini menunjukkan bahwa bibit mungkin
tidak tumbuh dengan baik selanjutnya - akan ditolak dan dibuang. Biasanya ada
7% sampai 12% tingkat penolakan selama tahap ini.<br />
<br />
Kami tumbuh bibit kelapa sawit kami di pembibitan utama kami selama enam (6)
bulan. Bibit yang telah tumbuh cukup baik dipilih untuk transplantasi untuk
perkebunan kelapa sawit kami. Biasanya ada tingkat 10% dari penolakan pada
tahap ini.<br />
<br />
Kami menanam sekitar 130-140 kelapa sawit per hektar untuk memastikan bahwa
kelapa sawit kami memiliki ruang yang cukup untuk pertumbuhan dan menerima
penutup sinar matahari yang cukup. Kelapa sawit kami umumnya menghasilkan panen
komersial pertama mereka TBS sekitar tiga (3) tahun setelah ditanam di
perkebunan kelapa sawit.<br />
<br />
Dari yang ditanam di ladang untuk jatuh tempo komersial, pemeliharaan yang
efektif dari kelapa sawit muda sangat penting untuk memaksimalkan hasil panen.
Melalui sistem manajemen perkebunan kami, kami mencoba untuk memastikan bahwa:<br />
<br />
kelapa sawit belum menghasilkan dibuahi efisien dan
benar;<br />
daerah sekitarnya setiap kelapa sawit muda bebas dari
vegetasi lain (yang mungkin bersaing dengan kelapa sawit untuk pupuk, air dan
sinar matahari);<br />
tanaman penutup polongan didirikan (untuk mencegah
pertumbuhan bersaing tanaman hidup) untuk kelapa sawit muda; dan<br />
kelapa sawit muda terlindung dari hama dan penyakit.<br />
<br />
Kami mengoperasikan sebuah praktek terbaik sistem </span><a href="https://youtu.be/rZJpb3sao0Y">pupuk organik cair</a><span lang="IN" style="mso-ansi-language: IN;"> yang efisien untuk kelapa sawit kami.
Kami menggunakan pupuk anorganik seperti urea, fosfat, kalium muriate,
kieserite dan nitrogen-kalium-fosfat (NPK) campuran untuk mengisi sejumlah
besar nutrisi diserap oleh pohon kelapa sawit dewasa. Kami melakukan daun
reguler dan analisis tanah untuk mendeteksi kekurangan gizi dan keseimbangan gizi
secara keseluruhan. Hasil ini digunakan untuk menyesuaikan rekomendasi pupuk
untuk setiap blok dibudidayakan, sehingga memastikan hasil maksimal dari
investasi pupuk kami.</span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
Ref: <a href="http://www.gprholdings.com/cultivating.html">http://www.gprholdings.com/cultivating.html</a>
</div>
Anonymoushttp://www.blogger.com/profile/17790537618482732321noreply@blogger.com0tag:blogger.com,1999:blog-1633096647204602536.post-46714856213125009672015-08-20T18:22:00.000-07:002015-08-20T18:22:10.764-07:00Makanan dan Suplemen untuk ovarium dan uterus Kesehatan<!--[if gte mso 9]><xml>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiJbtAxCNyscbQeeifPuGGY9BWJ60A5Rsk1KdbhMkTT5cbxZmgvNt-eqLFlIGGp3-uO31lzaX4VPculPpPZdnrrnFORpN5kehfX8E9UtK89-XdeozYLMOE_kAAQT2JsuEx6Wjnwr2VvPnY/s1600/10419053_753734508029407_4062059906741129138_n.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="227" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiJbtAxCNyscbQeeifPuGGY9BWJ60A5Rsk1KdbhMkTT5cbxZmgvNt-eqLFlIGGp3-uO31lzaX4VPculPpPZdnrrnFORpN5kehfX8E9UtK89-XdeozYLMOE_kAAQT2JsuEx6Wjnwr2VvPnY/s320/10419053_753734508029407_4062059906741129138_n.png" width="320" /></a></div>
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<br />
Sistem reproduksi seorang wanita adalah kompleks dan memainkan peran penting
dalam kesehatan dan kesejahteraan. Telur ovarium rumah dan memproduksi hormon,
sementara rahim memberikan nutrisi dan rumah untuk pertumbuhan janin. Apa yang
Anda makan mempengaruhi kesehatan sistem reproduksi Anda. Diet untuk menjaga
rahim dan ovarium kebutuhan sehat untuk diisi dengan makanan yang kaya nutrisi
dalam jumlah yang tepat, dengan penekanan khusus pada vitamin D, antioksidan
dan asam lemak omega-3. Konsultasikan dengan dokter Anda tentang kebutuhan Anda
untuk tambahan suplemen diet.<br />
Mulai Dengan Diet Sehat<br />
<br />
Kesehatan yang baik, tidak peduli apa bagian tubuh Anda berfokus pada, dimulai
dengan diet kaya buah-buahan, sayuran, biji-bijian, susu rendah lemak dan
sumber protein tanpa lemak seperti makanan laut, unggas, dan kacang-kacangan.
Makanan kaya asam folat yang penting bagi perempuan selama tahun-tahun
reproduksi. Mendapatkan asam folat yang cukup dalam diet Anda mengurangi risiko
cacat lahir. Jeruk, sayuran hijau, kacang-kacangan dan roti yang diperkaya dan
sereal dapat membantu Anda memenuhi kebutuhan Anda.<br />
<br />
Vitamin D<br />
<br />
Vitamin D diperlukan untuk kesehatan tulang. Ini juga memainkan peran penting
dalam kesehatan ovarium dengan mengubah serum anti-Mullerian hormon, yang
merupakan hormon indikasi kesuburan wanita, sensitivitas follicle-stimulating
hormone, dan produksi progesteron dan rilis. Vitamin D mungkin diperlukan untuk
pertumbuhan telur dan folikel, yang merupakan shell yang mengelilingi telur.
Suplemen vitamin D dapat membantu menyeimbangkan kadar AMH pada wanita
kekurangan vitamin D dan wanita dengan sindrom ovarium polikistik. Tubuh Anda
dapat memproduksi vitamin D sendiri melalui paparan sinar matahari, dan Anda
juga bisa mendapatkannya dari makanan, termasuk salmon, kuning telur, jamur dan
susu yang diperkaya vitamin.<br />
<br />
<br />
Antioksidan<br />
<br />
Ketika Anda mendapatkan lebih tua, antioksidan sekitarnya penurunan telur Anda,
yang mempengaruhi gizi telur dan kualitas dan dapat mengurangi kesempatan Anda
untuk hamil. Melengkapi diet Anda dengan lebih banyak makanan kaya antioksidan
dapat membantu meningkatkan telur dan kesehatan ovarium. Antioksidan termasuk
vitamin A, C dan E, selenium, dan beta karoten. Isi diet Anda dengan
buah-buahan dan sayuran untuk sampai asupan antioksidan, terutama buah.<br />
Asam lemak omega-3<br />
<br />
Asam lemak omega-3 yang baik tidak hanya bagi jantung Anda, tetapi juga untuk
ovarium dan uterus. Mereka memainkan peran dalam membran fluiditas dan kesehatan
sel dan menawarkan perlindungan terhadap kerusakan oksidatif. Omega-3 juga
mungkin penting untuk implantasi embrio. Lemak ikan, termasuk salmon dan
makarel, merupakan sumber yang baik dari lemak omega-3. Biji rami, kenari,
kedelai, minyak kedelai dan biji labu juga kaya omega-3.</span><span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman";"></span></div>
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<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman";">Ref: </span><a href="http://www.livestrong.com/article/339568-food-and-supplements-for-ovarian-and-uterine-health/"><span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman";">http://www.livestrong.com/article/339568-food-and-supplements-for-ovarian-and-uterine-health/</span></a><span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman";"></span></div>
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<br /></div>
Anonymoushttp://www.blogger.com/profile/17790537618482732321noreply@blogger.com0tag:blogger.com,1999:blog-1633096647204602536.post-65543817837765502482015-06-27T13:00:00.000-07:002015-06-27T13:00:02.383-07:00Vaginitis dan Infeksi Vagina <!--[if gte mso 9]><xml>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhZPKm7ZFSd2g26KIhZnbk4X7UsTIKbsvlbGGFzpPsu0SqWAUdyJp0wHrXVdU2zmWC_cjrHExHcytxBCEcPUw3fUvQ4dAk4LfCa9IEmgiPy4GxJ9hyRM-EtK6_3B1isPU0wOIYqQEuoEkk/s1600/bbm+solusi+wanita.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhZPKm7ZFSd2g26KIhZnbk4X7UsTIKbsvlbGGFzpPsu0SqWAUdyJp0wHrXVdU2zmWC_cjrHExHcytxBCEcPUw3fUvQ4dAk4LfCa9IEmgiPy4GxJ9hyRM-EtK6_3B1isPU0wOIYqQEuoEkk/s320/bbm+solusi+wanita.png" width="320" /></a></div>
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<span lang="IN" style="mso-ansi-language: IN;"><br />
"Vaginitis" adalah istilah medis yang digunakan untuk menggambarkan
berbagai kondisi yang menyebabkan infeksi atau peradangan vagina.
Vulvovaginitis mengacu pada peradangan dari kedua vagina dan vulva (alat
kelamin wanita eksternal). Kondisi ini dapat terjadi akibat infeksi yang
disebabkan oleh organisme seperti bakteri, ragi, atau virus, maupun oleh
iritasi dari bahan kimia dalam krim, semprotan, atau bahkan pakaian yang kontak
dengan daerah ini. Dalam beberapa kasus, vaginitis hasil dari organisme yang
lewat di antara pasangan seksual.<br />
<br />
Vagina menciptakan lingkungan sendiri dan mempertahankan keseimbangan antara
bakteri yang normal ditemukan di sana dan perubahan hormon dalam tubuh wanita.
Vaginitis terjadi ketika ekosistem vagina telah diubah oleh obat-obatan
tertentu seperti antibiotik, hormon, persiapan kontrasepsi (oral dan topikal),
douche, obat vagina, hubungan seksual, penyakit menular seksual, stres, dan
perubahan mitra seksual.<br />
<br />
Beberapa infeksi vagina ditularkan melalui kontak seksual, tetapi yang lain
seperti infeksi ragi mungkin tidak. Vaginitis sering disebabkan oleh infeksi,
yang membuat penderitaan dan ketidaknyamanan. Beberapa infeksi yang terkait
dengan penyakit yang lebih serius.<br />
<br />
Tiga infeksi vagina yang paling umum. Penyebabnya sangat berbeda, gejala mereka
mirip, dan pengobatan bervariasi:<br />
<br />
Vaginosis bakteri<br />
Infeksi jamur vagina<br />
Trichomoniasis<br />
<br />
Banyak wanita sering keliru berpikir bahwa mereka memiliki "infeksi
jamur" dan memperlakukan diri ketika, pada kenyataannya, mereka memiliki
infeksi vagina serupa yang tidak akan menanggapi pengobatan mandiri dengan
over-the-counter obat ragi. Sebuah studi terbaru oleh Asosiasi Sosial Kesehatan
Amerika menemukan bahwa 70% wanita infeksi vagina diri diperlakukan sebelum
memanggil penyedia layanan kesehatan. Paling sering, mereka tidak benar
berpikir mereka memiliki infeksi jamur tetapi benar-benar memiliki vaginosis
bakteri.<br />
<br />
Yang penting adalah untuk tidak menebak, tapi untuk mengenali dan membedakan
gejala jika Anda mengembangkan infeksi vagina. Lihat penyedia layanan kesehatan
Anda untuk pengujian yang tepat dan yang paling sesuai dan efektif pengobatan
segera.<br />
<br />
Penyebab Infeksi Vagina<br />
<br />
Vaginosis bakteri (BV) adalah penyebab paling umum dari vaginitis, akuntansi
untuk 50% kasus. BV disebabkan oleh perubahan dalam bakteri biasanya ditemukan
di vagina dan menyebabkan pertumbuhan berlebih dari organisme seperti
Gardnerella vaginalis.</span> Solusi tepat gunakan selalu herbal <a href="http://solusiwanitamodern.com/crystal-x-asli-dari-nasa/">crystal x asli</a>
untuk mengobati infeksi vagina.<span lang="IN" style="mso-ansi-language: IN;"><br />
<br />
Faktor risiko meliputi kehamilan, alat kontrasepsi
(IUD) penggunaan, dan sering douching. Hal ini terkait dengan aktivitas
seksual, mungkin pasangan seks baru atau beberapa mitra seksual.<br />
Anda tidak mendapatkan BV dari kursi toilet, tempat
tidur, atau kolam renang.<br />
Di Amerika Serikat, sebanyak 16% dari wanita hamil
memiliki BV. Ini bervariasi oleh ras dan etnis dari 6% di Asia dan 9% dalam
putih sampai 16% di Hispanik dan 23% di Afrika Amerika.</span></div>
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<br /></div>
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Ref:</div>
<div class="MsoNormal">
<a href="http://www.webmd.com/women/guide/vaginal-infections">http://www.webmd.com/women/guide/vaginal-infections</a></div>
Anonymoushttp://www.blogger.com/profile/17790537618482732321noreply@blogger.com0tag:blogger.com,1999:blog-1633096647204602536.post-66245993534020444912015-06-26T13:00:00.000-07:002015-06-26T13:00:02.270-07:00Tips terbaik untuk pelatihan di rumah<!--[if gte mso 9]><xml>
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<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjP6tug-xqRiYDxs8XLOVI7rXV9-8CluY8P9WlkRBg7l4eufAjha5QNmtTtCRJjNZJjNQ-n566VVxgrvixtn-Ve7fmeQKy9kzuiQ0Cc2CnFkyZ5i8wiNJs1Y3BT01r3RxUTLc0QNGUw1vQ/s1600/fabric+dining+room+chairs%2527s+related+image.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjP6tug-xqRiYDxs8XLOVI7rXV9-8CluY8P9WlkRBg7l4eufAjha5QNmtTtCRJjNZJjNQ-n566VVxgrvixtn-Ve7fmeQKy9kzuiQ0Cc2CnFkyZ5i8wiNJs1Y3BT01r3RxUTLc0QNGUw1vQ/s320/fabric+dining+room+chairs%2527s+related+image.jpg" width="295" /></a></div>
<div class="MsoNormal">
<span lang="IN" style="mso-ansi-language: IN;"><br />
<br />
Musim dingin cepat mendekat! Yang selalu membuat bangun dari tempat tidur yang
hangat Anda menantang, terutama karena juga akan lebih gelap dan lebih gelap
setiap pagi. Jika Anda masih ingin mendapatkan latihan Anda di tetapi tidak
ingin usaha di luar ke dingin, inilah beberapa tips untuk pelatihan di rumah.<br />
<br />
<br />
Set alarm Anda Out of Reach<br />
<br />
Hal ini mungkin terdengar kejam, tetapi bekerja. Set alarm Anda pada ponsel Anda
atau namun Anda melakukannya, tapi pastikan Anda benar-benar harus keluar dari
tempat tidur untuk mematikannya. Setelah Anda sampai, Anda akan lebih mudah
untuk melakukan pelatihan Anda.<br />
Telah Kit Anda Diurut<br />
<br />
Sungguh menakjubkan betapa banyak perbedaan itu dapat membuat sikap Anda
mengetahui Anda harus menjelajahi melalui lemari pakaian Anda dan menarik semua
peralatan pelatihan Anda sebelum Anda bahkan mulai! Apakah semua kit siap Anda
malam sebelumnya dan Anda akan jauh lebih cenderung untuk melatih dan kurang
untuk pergi mencari alasan untuk tidur di.<br />
Gunakan Motivator sebuah<br />
<br />
Bekerja jauh lebih mudah jika Anda memiliki tujuan. Gunakan alat memotivasi,
seperti foto tubuh impian Anda di samping tempat tidur Anda untuk mengingatkan
Anda tentang mengapa Anda membuat upaya tersebut.<br />
Dapatkan Kreatif<br />
<br />
Jika ide berjalan di treadmill membosankan Anda menangis, kemudian mendapatkan
kreatif dengan latihan Anda. Pelajari beberapa latihan baru dan menempatkan
mereka bersama-sama untuk membuat latihan Anda sendiri. Hanya tidak jatuh ke
dalam perangkap hanya programing-hal yang Anda temukan mudah.<br />
<br />
Tantang Diri<br />
<br />
Memilih beberapa latihan dan mencatat Bests Pribadi. Setiap beberapa minggu
mencoba untuk mengalahkan PB itu dan menulis skor baru Anda. Ini akan membantu
Anda tetap termotivasi dan melihat hasil yang baik.<br />
Cobalah beberapa Tabatas<br />
<br />
Ini adalah fantastis untuk melemparkan ke dalam latihan Anda, terutama jika
Anda pendek pada waktu. Sederhananya, itu 8 putaran 20 detik kerja diikuti oleh
10 detik istirahat. Anda dapat memilih satu latihan untuk melakukan seluruh 8
putaran atau Anda dapat memilih beberapa. Ada App Anda dapat men-download
bahkan akan menjaga kali untuk Anda dan membiarkan Anda tahu kapan harus
memulai dan berhenti.<br />
Pump Up Volume<br />
<br />
Tidak ada menyangkal bahwa memiliki musik favorit Anda pada saat Anda melatih
membantu membuat Anda tetap termotivasi. Ini rumah Anda, sehingga Anda memilih
daftar putar! Engkol bahwa musik DJ!</span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
Ref:</div>
<div class="MsoNormal">
<a href="http://www.bodyandsoul.com.au/fitness/workouts/the+best+tips+for+training+at+home,37111">http://www.bodyandsoul.com.au/fitness/workouts/the+best+tips+for+training+at+home,37111</a></div>
Anonymoushttp://www.blogger.com/profile/17790537618482732321noreply@blogger.com0tag:blogger.com,1999:blog-1633096647204602536.post-65026319898715445022015-06-25T13:00:00.000-07:002015-06-25T13:00:01.628-07:00Cara berpikir seperti seorang pelatih pribadi ketika datang untuk bekerja keluar<div class="separator" style="clear: both; text-align: center;">
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<span lang="IN" style="mso-ansi-language: IN;"><br />
<br />
Ketika datang ke latihan saatnya untuk mengadopsi pola pikir seorang pelatih.
Shelley Gorman berbagi tips atas dia untuk mendapatkan lebih banyak dari
latihan berikutnya<br />
<br />
<br />
1. Jika Anda Memiliki Tujuan - Anda Perlu Rencana<br />
<br />
Ada banyak kebenaran dalam Benjamin Franklin kutipan 'Jika Anda gagal untuk
merencanakan, Anda berencana untuk gagal! "Ini cincin benar untuk begitu
banyak bidang dalam kehidupan kita dan tidak berbeda dengan olahraga. Jika Anda
memiliki tujuan kesehatan dan kebugaran Anda harus menempatkan rencana di
tempat bagaimana Anda akan mencapainya. Berolahraga berapa hari Anda perlu
latihan, bekerja di luar jenis terbaik pelatihan dan bekerja dan ketika Anda
akan melakukannya. Masukkan hari dan waktu Anda akan berolahraga di buku harian
Anda, memperlakukannya seperti Anda akan rapat dan membuatnya menjadi pertemuan
Anda tidak dapat dan tidak akan membatalkan.<br />
2. Siapkan Sesi Anda<br />
<br />
Tidak pernah masuk gym tanpa memiliki gagasan tentang apa yang akan dilakukan
di sesi Anda. Banyak orang berolahraga untuk kebugaran dan lemak kerugian,
dengan ini dalam pikiran sesi kehilangan lemak terbaik selesai pada intensitas
tinggi. Lakukan ini dengan menyelesaikan beban Anda di superset (dua latihan
berturut-turut) atau format sirkuit, dengan sedikit atau tidak ada istirahat di
antara latihan. Fokus pada besar, gerakan senyawa seperti squats, jongkok dan
menekan dan segala bentuk lunges. Tambahkan dalam ledakan singkat (1-5mins)
cardio. Coba skipping, langkah-up, berjalan di atas treadmill, atau menggunakan
sepeda latihan, stepper atau mesin elips.<br />
Rencana 3. Have A Back-up<br />
<br />
Berapa kali Anda pergi ke gym dan setiap bagian dari peralatan yang Anda
inginkan sedang digunakan? Memahami bahwa selalu ada latihan alternatif yang
bisa Anda lakukan. Sebagai contoh jika Anda berencana untuk melakukan pull-down
lat dan mesin sibuk Anda bisa mencoba dibantu dagu-up, duduk baris, baris
dumbbell, barbell baris. Ada bagian tertentu dari peralatan yang populer dan
selalu tampaknya diambil jadi pastikan Anda memiliki rencana back-up sehingga
Anda dapat terus tanpa gangguan.<br />
4. Fokus Pada Teknik Benar<br />
<br />
Teknik yang buruk dapat menyebabkan hasil yang buruk dan cedera. Fokus pada
postur yang baik, menjadi panjang melalui tulang belakang, tarik bahu Anda ke
bawah dan menjaga dada Anda up. Selalu terlibat abs Anda melalui seluruh
latihan. Pikirkan tubuh Anda sebagai unit yang berfungsi sebagai salah satu.
Juga, saya sering melihat orang-orang bergegas melalui latihan mereka, sekali
lagi, ini tidak kondusif untuk mencapai hasil. Selalu fokus dan mengendalikan
berat badan dan gerakan Anda melakukan.<br />
5. Baik Nutrisi = Hasil<br />
<br />
Jika Anda merasa seperti Anda bekerja super keras di gym dan tidak mendapatkan
hasil yang Anda inginkan maka saya akan menyarankan melihat lebih jauh ke dalam
gizi Anda. Sebuah awal yang baik adalah menghapus gula halus, menghindari
terlalu banyak makanan olahan dan makan diet penuh segar, utuh, makanan padat
gizi. Ditambah bertujuan untuk minum 2-4 liter air per hari. Hasil yang besar
berasal dari kombinasi latihan, makan sehat dan pola pikir yang kuat.</span></div>
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<br /></div>
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Ref:</div>
<div class="MsoNormal">
<a href="http://www.bodyandsoul.com.au/fitness/training+tips/how+to+think+like+a+personal+trainer+when+it+comes+to+working+out,37163">http://www.bodyandsoul.com.au/fitness/training+tips/how+to+think+like+a+personal+trainer+when+it+comes+to+working+out,37163</a></div>
Anonymoushttp://www.blogger.com/profile/17790537618482732321noreply@blogger.com0tag:blogger.com,1999:blog-1633096647204602536.post-48542804557284801372015-06-24T13:00:00.001-07:002015-06-24T13:00:02.070-07:00Kolagen Suntikan<!--[if gte mso 9]><xml>
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<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiSbn_lM9Ev_6p6qzy9HRVi20yr3eKiOJQG2UGhcTCmaMnLS0wzbdMtKhiY7nEeblmH_C4wISCZY9FXpCBMx51PyNDoJDbtunL9_m2ew3yavcAyQ_WDEDKKfV1V7rdSS1m5qrGE4ulSqpM/s1600/Untitled-1.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiSbn_lM9Ev_6p6qzy9HRVi20yr3eKiOJQG2UGhcTCmaMnLS0wzbdMtKhiY7nEeblmH_C4wISCZY9FXpCBMx51PyNDoJDbtunL9_m2ew3yavcAyQ_WDEDKKfV1V7rdSS1m5qrGE4ulSqpM/s320/Untitled-1.jpg" width="315" /></a></div>
<div class="MsoNormal">
<span lang="IN" style="mso-ansi-language: IN;"><br />
<br />
Suntikan kolagen memberikan kulit Anda gemuk, penampilan halus. Meskipun
kolagen adalah pengisi terkenal, ada banyak zat lain dokter dapat digunakan
untuk gemuk sampai kulit Anda, termasuk lemak dari tubuh Anda sendiri dan bahan
sintetis. Di bawah ini Anda akan menemukan penjelasan rinci karya bagaimana
kolagen, diikuti dengan daftar pengisi suntik lainnya dokter anda dapat
merekomendasikan.<br />
Kolagen<br />
<br />
Untuk memahami kolagen, terlebih dahulu Anda harus memahami kulit Anda.<br />
<br />
Kulit terdiri dari tiga lapisan: epidermis, dermis, dan jaringan subkutan
(hipodermis). Lapisan atas-paling, yang dikenal sebagai epidermis, mengontrol
hilangnya air dari sel-sel dan jaringan.</span> Gunakan selalu <a href="http://solusiwanitamodern.com/collagencollaskin/">collagencollaskin</a> untuk member nutrisi pada tubuh menjadi awet muda.<span lang="IN" style="mso-ansi-language: IN;"><br />
<br />
Tanpa pelindung ini, tubuh akan cepat mengalami dehidrasi.<br />
<br />
Tepat di bawah epidermis terletak lapisan kedua, dermis. Dermis, meskipun
mengandung pembuluh darah, saraf, dan folikel rambut, terutama terdiri dari
protein yang disebut "kolagen." Protein ini membentuk jaringan serat
yang menyediakan kerangka kerja bagi pertumbuhan sel dan pembuluh darah. Karena
merupakan komponen utama dari dermis, kolagen bertindak sebagai struktur
dukungan untuk kulit. Hipodermis adalah lapisan lemak dan jaringan ikat yang berisi
pembuluh darah besar dan saraf. Ini juga menjadi tuan kelenjar keringat, lemak,
dan sel-sel kolagen. Hipodermis bertanggung jawab untuk melestarikan panas
tubuh Anda dan melindungi organ-organ dalam vital Anda.<br />
Mengapa Garis Muncul di Kulit?<br />
<br />
Pada kulit muda, kerangka kolagen utuh dan kulit tetap lembab dan elastis. Ini
tahan terhadap banyak ekspresi wajah kita mengadopsi, serta paparan lingkungan
sehari-hari. Tapi, seiring waktu, struktur dukungan melemahkan dan kulit
kehilangan elastisitasnya. Kulit mulai kehilangan nada sebagai dukungan kolagen
memakai bawah. Setiap kali Anda tersenyum, cemberut, atau juling, Anda
menempatkan tekanan pada kolagen di kulit Anda. Pengaruh ini ekspresi wajah
adalah kumulatif dan garis wajah mulai muncul.</span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
Ref:</div>
<div class="MsoNormal">
<a href="http://www.webmd.com/beauty/facial-fillers/collagen-injections">http://www.webmd.com/beauty/facial-fillers/collagen-injections</a></div>
Anonymoushttp://www.blogger.com/profile/17790537618482732321noreply@blogger.com0tag:blogger.com,1999:blog-1633096647204602536.post-6742145861978508022015-06-24T13:00:00.000-07:002015-06-24T13:00:03.124-07:008 cara untuk tetap fit selama liburan Natal<!--[if gte mso 9]><xml>
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<br />
Makan siang yang panjang dan malam besar adalah keunggulan dari musim partai,
tetapi ada lebih banyak cara untuk mendapatkan aktif selama liburan Natal dari
dengan menunjukkan apa yang Anda terbuat dari di lantai dansa atau berjalan ke
lemari es untuk bir lagi. Gunakan waktu turun untuk mengejar ketinggalan dengan
teman-teman di luar yang menyenangkan dan mendapatkan latihan pada saat yang
sama.<br />
<br />
<br />
1. Backyard kriket<br />
<br />
Favorit Aussie besar. Pilih halaman belakang, taman, pantai, atau jalan,
menelepon beberapa teman, mengumpulkan kelelawar kriket Anda, beberapa bola dan
tunggul (... atau bin terdekat atau terbalik-ember), dan Anda berada dalam
bisnis.<br />
2. Trail berjalan / run<br />
<br />
Tidak ada kekurangan dari pegunungan, taman nasional dan kawasan pesisir untuk
mengeksplorasi. Dapatkan kelompok bersama-sama dan meletakkan kaki terbaik Anda
ke depan pada jejak menantang.<br />
<br />
>> Menjelajahi padang semak jalan ke kebugaran<br />
3. Bersepeda<br />
<br />
Punya sepeda? Menemukan beberapa teman-teman yang sudah mendapat mereka juga
dan mengatur perjalanan sehari.<br />
<br />
>> Manfaat sepeda<br />
4. Snorkeling<br />
<br />
Snorkeling adalah cara yang ideal untuk bersantai, mendapatkan aktif dan
menemukan kehidupan laut yang fenomenal perairan kita tawarkan.<br />
5. Pantai voli<br />
<br />
Ambil untuk pasir dengan permainan voli pantai. Bermain satu lawan satu, atau
mendapatkan kelompok yang lebih besar bersama-sama dan pergi head-to-head di
tim hingga enam sisi. Besar penuh latihan tubuh dan serius menyenangkan, juga.<br />
<br />
>> Bagaimana menguasai voli pantai<br />
6. Paintball<br />
<br />
Tidak ada yang seperti sedikit persaingan yang sehat untuk menyalakan indra dan
mendapatkan memompa darah. Mengumpulkan beberapa teman dan kepala keluar untuk
permainan paintball untuk menghidupkan kembali rasa petualangan.<br />
7. Frisbee<br />
<br />
Siapa yang tidak suka permainan Frisbee? Yang Anda butuhkan adalah disk
terbang, sepasang kaki, pasangan Anda dan ruang berumput terbuka lebar.<br />
<br />
>> Cara mendapatkan fit gratis<br />
8. Sentuh sepakbola<br />
<br />
Menyenangkan dan kompetitif, sentuhan sepak bola juga merupakan pembakar kalori
besar yang berkembang kecepatan, kelincahan dan koordinasi.<br />
Dapatkan antara Ini<br />
<br />
Gunakan imajinasi Anda untuk memikirkan cara-cara baru untuk mendapatkan aktif
dan sosial selama liburan meriah. Jangan bermalas-malas liburan pergi, mereka
singkat. Membuat rencana untuk mengejar ketinggalan dengan teman-teman,
menikmati sinar matahari dan mencoba kegiatan baru bersama-sama. Anda akan
menemukan Anda menikmati istirahat lebih, dan kick off 2014 perasaan segar dan
siap untuk mengambil apa yang di depan.</span></div>
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Ref:</div>
<div class="MsoNormal" style="border: none; mso-border-bottom-alt: double windowtext 2.25pt; mso-padding-alt: 0in 0in 1.0pt 0in; padding: 0in;">
<a href="http://www.bodyandsoul.com.au/fitness/training+tips/8+ways+to+keep+fit+during+the+christmas+holidays,28709">http://www.bodyandsoul.com.au/fitness/training+tips/8+ways+to+keep+fit+during+the+christmas+holidays,28709</a></div>
</div>
Anonymoushttp://www.blogger.com/profile/17790537618482732321noreply@blogger.com0tag:blogger.com,1999:blog-1633096647204602536.post-839150416294762212015-06-23T13:00:00.000-07:002015-06-23T13:00:01.472-07:00Apa yang harus makan sebelum dan setelah latihan<!--[if gte mso 9]><xml>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgN1iXDgOWCIsGSCi-Worwbvvzs6GlhwNLH8suGdFdux_OjQRPWCNQXVdl6I-om9UjpAoOqn5sDTJS8pa6ZbTCYiR2zEyK9cB6F_NR0u93CzzbMbvzRhrMnRFWMa3znMbOQdKBlY-PAQNk/s1600/bathroom+ideas%2527s+related+image.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgN1iXDgOWCIsGSCi-Worwbvvzs6GlhwNLH8suGdFdux_OjQRPWCNQXVdl6I-om9UjpAoOqn5sDTJS8pa6ZbTCYiR2zEyK9cB6F_NR0u93CzzbMbvzRhrMnRFWMa3znMbOQdKBlY-PAQNk/s320/bathroom+ideas%2527s+related+image.jpg" width="240" /></a></div>
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<span lang="IN" style="mso-ansi-language: IN;"><br />
<br />
Apa yang Anda makan sebelum dan sesudah pelatihan adalah bagian penting dari
mendapatkan hasil maksimal dari sesi Anda dan mencapai tujuan Anda. Memang
benar apa yang mereka katakan, abs benar-benar dibuat di dapur. Anda dapat
melatih jantung Anda keluar tapi jika Anda tidak memicu tubuh Anda dengan
benar, tujuan Anda akan tetap menjauh.<br />
<br />
Pilih makanan berdasarkan jenis pelatihan yang Anda lakukan (mencari pilihan
yang kaya protein untuk mendukung kerja kekuatan atau menggabungkan protein
Anda dengan pilihan GI rendah karbohidrat untuk memberikan kekuasaan melalui
latihan yang intens), dan berhati-hati untuk mengkonsumsinya pada saat yang
tepat untuk memastikan tubuh Anda melakukan yang terbaik. Karbohidrat
metabolisme cepat (sekitar 30 menit), sedangkan protein dapat memakan waktu
hingga dua jam.<br />
<br />
5 sederhana makanan ringan kaya protein<br />
<br />
1. kacang CAMPURAN: Untuk hit protein cepat dan nyaman, Anda tidak dapat
melewati beberapa baik kacang. Mereka juga dikemas dengan asam lemak esensial,
serat, protein, seng, magnesium, vitamin E dan B6 dan folat.<br />
<br />
2. TELUR: Telur mengandung konsentrasi tertinggi protein dari hampir semua
makanan lainnya. Mereka juga mengandung delapan asam amino esensial yang dibutuhkan
untuk pemulihan otot yang efektif.<br />
<br />
3. BAR PROTEIN: Ini terdengar jelas, tetapi, pada kenyataannya, tidak semua
protein bar diciptakan sama. Beberapa pilihan Anda akan menemukan di rak-rak
yang dikemas dengan banyak gula yang Anda akan menemukan di sebatang coklat.
Pilih protein bar yang menggunakan sebanyak bahan alami mungkin dan pastikan
untuk memeriksa kadar gula.<br />
<br />
4. lezat, alpukat protein Alpukat mudah diserap oleh tubuh karena kandungan
serat yang tinggi buah ini. Mereka juga penuh lemak jenuh, asam folat dan
vitamin C, E dan K.<br />
<br />
5. AYAM: Ayam mengandung lebih banyak protein dan lemak kurang dari daging
merah. Mencari pilihan organik untuk memaksimalkan vitamin dan mineral konten,
dan memilih paling ramping, segar pemotongan tersedia.<br />
<br />
>> 20 makanan tinggi protein<br />
5 makanan ringan yang kaya karbohidrat sederhana<br />
<br />
1. Pisang: Tinggi potasium, sangat nyaman, murah dan penuh dengan karbohidrat
penghasil energi, pisang adalah kebugaran fanatik cardio yang masuk ke makanan
ringan.<br />
<br />
2. wholegrain OATS: oat Wholegrain lezat dan mudah dicerna sebelum atau setelah
latihan. Serat larut dalam oatmeal juga dapat membantu menurunkan kolesterol.
Kombinasikan dengan buah untuk memukul antioksidan menambahkan atau yoghurt
untuk menambahkan protein.<br />
<br />
3. KENTANG MANIS: Ubi jalar merupakan sumber karbohidrat yang besar, dan mereka
juga dikemas dengan vitamin dan mineral. Panggang, uap mereka; menggunakannya
dalam salad atau mencoba menambahkannya ke smoothie Anda.<br />
<br />
4. GREEN LEAFY SAYURAN: Pikirkan brokoli, kacang hijau, kale, daun selada, dll
Makan karbohidrat berserat membantu Anda mengatur nafsu makan Anda,
memperlambat pelepasan nutrisi lain dan meningkatkan penyerapan protein. Mereka
juga membersihkan sistem Anda dan meningkatkan tingkat metabolisme Anda, karena
tubuh Anda harus bekerja keras untuk mencernanya.<br />
<br />
5. QUINOA:-dibicarakan makanan super ini banyak adalah GI karbohidrat kompleks
rendah tetapi memiliki keunggulan atas nasi atau kentang karena kandungan
protein yang tinggi. Tidak hanya mengkonsumsi mendukung tingkat energi Anda,
juga menyediakan asam amino yang dibutuhkan tubuh Anda untuk memperbaiki dan
memulihkan. Saya suka memasak dengan saham favorit saya dan memiliki beberapa
sendok sebelum sesi kardio.<br />
<br />
>> Memisahkan karbohidrat yang baik dari karbohidrat buruk</span></div>
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Ref:</div>
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<a href="http://www.bodyandsoul.com.au/fitness/training+tips/what+to+eat+before+and+after+a+workout,29669">http://www.bodyandsoul.com.au/fitness/training+tips/what+to+eat+before+and+after+a+workout,29669</a></div>
</div>
Anonymoushttp://www.blogger.com/profile/17790537618482732321noreply@blogger.com0tag:blogger.com,1999:blog-1633096647204602536.post-74660838174763280202015-06-22T01:06:00.000-07:002015-06-22T01:06:36.927-07:00Mengapa Anda perlu melihat setelah betis Anda<!--[if gte mso 9]><xml>
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<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjL9f1EAblV7tFgUSnQzaA2IXQjsFodIgvy_nXBP_gEKBa5KojoGZKm6jYh2neFY_5ASxeij4tsy38wxQGjWP28KWZJxLz1zmyDcm_tV8iQx0C0iAlpNl_0yV6gcO5ei3z6W_M4eD8h718/s1600/brown+dining+room+decor%2527s+related+image.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="188" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjL9f1EAblV7tFgUSnQzaA2IXQjsFodIgvy_nXBP_gEKBa5KojoGZKm6jYh2neFY_5ASxeij4tsy38wxQGjWP28KWZJxLz1zmyDcm_tV8iQx0C0iAlpNl_0yV6gcO5ei3z6W_M4eD8h718/s320/brown+dining+room+decor%2527s+related+image.jpg" width="320" /></a></div>
<div class="MsoNormal">
<span lang="IN" style="mso-ansi-language: IN;"><br />
<br />
Otot betis seperti ibu - terlalu banyak bekerja dan kurang dihargai. Belajar
untuk memperlakukan mereka benar dengan betis ini trivia dan uji peregangan.<br />
<br />
<br />
Hal-hal menarik<br />
<br />
• Anak-anak sapi yang bertanggung jawab untuk keseimbangan dan stabilitas,
serta untuk membantu otot yang lebih besar dalam gerakan kompleks.<br />
<br />
• Mereka terdiri dari dua otot: besar, berdaging satu gastrocnemius tersebut;
yang lebih kecil di bawah ini adalah soleus tersebut. Ini adalah pertanyaan
kuis umum, jadi menguncinya ke bank memori Anda.<br />
<br />
• pecandu Pria gym berusaha untuk mendapatkan anak sapi besar, tetapi beberapa
dapat melakukan betis-menimbulkan 'til sapi pulang (pun intended) namun gagal
untuk melihat pertumbuhan otot. Tahu orang-orang yang memakai celana olahraga
panjang ke gym sepanjang tahun? Kemungkinan mereka memiliki "kompleks
betis kecil".<br />
<br />
>> Mengapa Anda perlu mengatur tujuan kebugaran<br />
Hal-hal yang serius<br />
<br />
• Kebanyakan orang memiliki betis ketat dengan berbagai penurunan gerak dan
fungsi. Jika Anda duduk di meja sepanjang hari, memakai sepatu hak, berjalan
banyak bukit, berjalan atau berolahraga secara teratur dan tidak didedikasikan
untuk peregangan, mereka cenderung bekerja lembur.<br />
<br />
• Sesak bisa menjadi masalah karena betis 'fungsi berkurang dan otot-otot lain
mengambil kendur untuk mengkompensasi, menciptakan efek domino dari disfungsi.
Betis ketat dapat menyebabkan cedera sekunder ini dari waktu ke waktu: nyeri
tumit; Achilles tendon nyeri; shin splints; lutut, pinggul atau nyeri punggung.<br />
<br />
>> Mengapa Anda benar-benar sakit setelah mencoba latihan baru<br />
<br />
<br />
Tes sesak<br />
<br />
• Duduk di lantai dengan kaki lurus dan jari-jari kaki menunjuk ke atas, di 90
derajat untuk kaki Anda. Jika Anda tidak dapat membawa jari-jari kaki Anda 10-15
derajat ke arah kaki Anda, betis Anda terlalu ketat.<br />
<br />
>> Kapan waktu terbaik untuk meregangkan?<br />
<br />
<br />
Bagaimana untuk meregangkan betis Anda<br />
<br />
Jika Anda berolahraga sering, memakai sepatu hak tinggi atau gagal The Sesak
Test, Anda perlu meregangkan: Berbaring telentang dan mengangkat satu kaki ke
atas lurus seperti mungkin. Menjaga lutut terkunci, gunakan tangan Anda untuk
menarik kaki Anda ke arah Anda (jika Anda memiliki paha belakang ketat,
menghubungkan handuk di kaki Anda untuk membantu Anda mencapai). Untuk mengubah
sudut peregangan, mengubah jempol kaki Anda ke dalam dan tahan, kemudian putar
kaki kecil Anda keluar dan tahan.</span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
Ref:</div>
<div class="MsoNormal">
http://www.bodyandsoul.com.au/fitness/training+tips/why+you+need+to+look+after+your+calves,29759</div>
Anonymoushttp://www.blogger.com/profile/17790537618482732321noreply@blogger.com0tag:blogger.com,1999:blog-1633096647204602536.post-29247303184976399882015-05-18T23:00:00.000-07:002015-06-22T00:36:57.549-07:00Perubahan vagina setelah melahirkan<div class="Wrap" id="OutputText" style="direction: ltr; text-align: left;" tabindex="99999">
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhrJUFVx6UtnKF8MotDSxcAneKcMwhoqxPfobVi88K6PazFL9Od_lXFJbdDHfYQ4E6F0WFyf3zQvIvSlisWgdlYD87mylt-Xdu7H3KBZpBgKMS0Np4jZmfFQyhsqHEJ-z3uXBPVIdiVVns/s1600/quote-delapan-tips_452978-4.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="293" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhrJUFVx6UtnKF8MotDSxcAneKcMwhoqxPfobVi88K6PazFL9Od_lXFJbdDHfYQ4E6F0WFyf3zQvIvSlisWgdlYD87mylt-Xdu7H3KBZpBgKMS0Np4jZmfFQyhsqHEJ-z3uXBPVIdiVVns/s320/quote-delapan-tips_452978-4.png" width="320" /></a></div>
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<span id="ouHighlight__4_9TO0_5">Vagina</span><span id="noHighlight_0.28229117555179895"> </span><span class="" id="ouHighlight__11_19TO7_11">alami</span><span id="noHighlight_0.17330005265040482"> </span><span id="ouHighlight__21_27TO13_21">perubahan</span><span id="noHighlight_0.3835297322878267"> </span><span id="ouHighlight__29_33TO23_29">setelah</span><span id="noHighlight_0.2844862786148026"> </span><span id="ouHighlight__35_40TO31_40">memberikan</span><span id="noHighlight_0.9024316328922292"> </span><span id="ouHighlight__42_46TO42_50">kelahiran</span><span id="noHighlight_0.7876999417038493">,</span><span id="noHighlight_0.7561951614863932"> </span><span id="ouHighlight__49_51TO53_55">dan</span><span id="noHighlight_0.9043550256547342"> </span><span id="ouHighlight__53_57TO57_63">mungkin</span><span id="noHighlight_0.6766470661043877"> </span><span id="ouHighlight__59_62TO65_70">merasa</span><span id="noHighlight_0.5203830243394623"> </span><span id="ouHighlight__64_68TO72_81">lebih luas</span><span id="noHighlight_0.37670930753080667">,</span><span id="noHighlight_0.7242528319114577"> </span><span id="ouHighlight__71_73TO84_89">kering</span><span id="noHighlight_0.3245453578399249"> </span><span class="" id="ouHighlight__75_76TO91_94">atau</span><span id="noHighlight_0.7800878077564287"> </span><span id="ouHighlight__78_81TO96_100">sakit</span><span id="noHighlight_0.7704223357211349"> </span><span id="ouHighlight__83_85TO102_107">selama</span><span id="noHighlight_0.05677239580263127"> </span><span id="ouHighlight__87_90TO109_116">beberapa</span><span id="noHighlight_0.7044857307948672"> </span><span id="ouHighlight__92_95TO118_122">waktu</span><span id="noHighlight_0.8084408689082275">.</span><span id="noHighlight_0.46687624103140724"> </span><span id="ouHighlight__98_101TO125_128">Cari</span><span id="noHighlight_0.91492552109074"> </span><span id="ouHighlight__103_105TO130_133">tahu</span><span id="noHighlight_0.8679281069089428"> </span><span id="ouHighlight__107_110TO135_137">apa</span><span id="noHighlight_0.958429497822455"> yang </span><span id="ouHighlight__112_120TO144_153">diharapkan</span><span id="noHighlight_0.0667107091370468"> </span><span id="ouHighlight__122_124TO155_157">dan</span><span id="noHighlight_0.7538291946135168"> </span><span id="ouHighlight__130_133TO159_162">cara</span><span id="noHighlight_0.5901665426742192"> </span><span class="" id="ouHighlight__135_137TO164_167">Anda</span><span id="noHighlight_0.5366682892475235"> </span><span id="ouHighlight__139_141TO169_173">dapat</span><span id="noHighlight_0.8199414856449307"> </span><span id="ouHighlight__143_146TO175_182">membantu</span><span id="noHighlight_0.02028045964823655"> </span><span id="ouHighlight__148_152TO184_192">kecepatan</span><span id="noHighlight_0.9252069859837605"> </span><span id="ouHighlight__154_161TO194_202">pemulihan</span><span id="noHighlight_0.9898861781605921">.</span></div>
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<span id="ouHighlight__0_3TO0_5">Ketika</span><span id="noHighlight_0.187524736437221"> </span><span id="ouHighlight__5_7TO7_10">Anda</span><span id="noHighlight_0.4247731955470747"> </span><span id="ouHighlight__9_12TO12_18">memberi</span><span id="noHighlight_0.949616840197879"> </span><span class="" id="ouHighlight__14_18TO20_28">kelahiran</span><span id="noHighlight_0.9555800814361695">,</span><span id="noHighlight_0.8652191165527721"> </span><span id="ouHighlight__25_28TO31_34">bayi</span><span id="noHighlight_0.01963124297620067"> </span><span id="ouHighlight__30_36TO36_45">perjalanan</span><span id="noHighlight_0.11571430338373379"> </span><span id="ouHighlight__38_44TO47_53">melalui</span><span id="noHighlight_0.21809368132532658"> </span><span id="ouHighlight__50_55TO55_65">leher rahim</span><span id="noHighlight_0.09058988110178068"> </span><span id="ouHighlight__57_59TO67_69">dan</span><span id="noHighlight_0.16631679368864505"> </span><span id="ouHighlight__61_63TO71_81">dikeluarkan</span><span id="noHighlight_0.7291571236531117"> </span><span id="ouHighlight__65_71TO83_89">melalui</span><span id="noHighlight_0.5948064566557553"> </span><span id="ouHighlight__77_82TO91_96">vagina</span><span id="noHighlight_0.7082913781907502"> </span><span id="ouHighlight__84_88TO98_102">(juga</span><span id="noHighlight_0.3158976842085288"> </span><span id="ouHighlight__90_95TO104_110">disebut</span><span id="noHighlight_0.6858259690501277"> </span><span id="ouHighlight__107_113TO112_116">kanal</span><span id="noHighlight_0.22582795784249776"> </span><span id="ouHighlight__101_105TO118_126">kelahiran</span><span id="ouHighlight__107_113TO127_128">).</span><span id="noHighlight_0.3549356151226404"> </span><span id="ouHighlight__115_117TO130_134">Pintu</span><span id="noHighlight_0.8127740070442312"> </span><span id="ouHighlight__119_126TO136_140">masuk</span><span id="noHighlight_0.860366255343315"> </span><span id="ouHighlight__128_129TO142_143">ke</span><span id="noHighlight_0.7043007068846147"> </span><span id="ouHighlight__135_140TO145_150">vagina</span><span id="noHighlight_0.716651229308158"> </span><span id="ouHighlight__142_145TO152_156">harus</span><span id="noHighlight_0.22683770803742653"> </span><span id="ouHighlight__147_153TO158_167">peregangan</span><span id="noHighlight_0.7485686526649883"> </span><span id="ouHighlight__155_156TO169_173">untuk</span><span id="noHighlight_0.9576303916251238"> </span><span id="ouHighlight__158_162TO175_186">memungkinkan</span><span id="noHighlight_0.4452394625176225"> </span><span id="ouHighlight__168_171TO188_191">bayi</span><span id="noHighlight_0.8466168651656916"> </span><span id="ouHighlight__173_179TO193_199">melalui</span><span id="noHighlight_0.13475554138395296">.</span><span id="noHighlight_0.770490302634977"> </span><span id="ouHighlight__182_190TO202_214">Kadang-kadang</span><span id="noHighlight_0.40251332338138945"> </span><span id="ouHighlight__196_199TO216_220">kulit</span><span id="noHighlight_0.7805793670497456"> </span><span id="ouHighlight__201_207TO222_227">antara</span><span id="noHighlight_0.5030767850998484"> </span><span id="ouHighlight__213_218TO229_234">vagina</span><span id="noHighlight_0.8249967230217948"> </span><span id="ouHighlight__220_222TO236_238">dan</span><span id="noHighlight_0.16510128852882"> </span><span id="ouHighlight__224_227TO240_243">anus</span><span id="noHighlight_0.19677709956853506"> </span><span id="ouHighlight__229_232TO245_245">(</span><span id="ouHighlight__234_242TO246_254">perineum)</span><span id="noHighlight_0.12743696669160942"> </span><span id="ouHighlight__244_248TO256_262">mungkin</span><span id="noHighlight_0.29458467570066416"> </span><span id="ouHighlight__250_253TO264_268">robek</span><span id="noHighlight_0.14094269945337146"> </span><span id="ouHighlight__255_256TO270_273">atau</span><span id="noHighlight_0.7202712576711671"> </span><span id="ouHighlight__261_263TO275_282">dipotong</span><span id="noHighlight_0.6468477760277839"> </span><span id="ouHighlight__265_266TO284_287">oleh</span><span id="noHighlight_0.09549658557725549"> </span><span id="ouHighlight__270_275TO289_294">dokter</span><span id="noHighlight_0.22389659745942547"> </span><span id="ouHighlight__277_278TO296_299">atau</span><span id="noHighlight_0.9032854552820399"> </span><span id="ouHighlight__280_286TO301_305">bidan</span><span id="noHighlight_0.46131882158467064"> </span><span id="ouHighlight__288_289TO307_311">untuk</span><span id="noHighlight_0.8734287739853002"> </span><span id="ouHighlight__291_295TO313_324">memungkinkan</span><span id="noHighlight_0.6443316211811898"> </span><span id="ouHighlight__301_304TO326_329">bayi</span><span id="noHighlight_0.9847924805365065"> </span><span id="ouHighlight__306_308TO331_336">keluar</span><span id="noHighlight_0.4679708920632776">.</span><span id="noHighlight_0.6827640130269317"> </span><span id="ouHighlight__311_314TO339_341">Ini</span><span id="noHighlight_0.5612596392993661"> </span><span id="ouHighlight__319_324TO343_349">disebut</span><span id="noHighlight_0.8642476657560996"> </span><span id="ouHighlight__326_338TO351_360">episiotomi</span><span id="noHighlight_0.4978756660958328">.</span></div>
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<span id="ouHighlight__0_4TO0_6">Setelah</span><span id="noHighlight_0.06850767445820083"> </span><span id="ouHighlight__6_11TO8_15">memiliki</span><span id="noHighlight_0.08069168383814096"> </span><span id="ouHighlight__15_18TO17_20">bayi</span><span id="noHighlight_0.6310262025571928">,</span><span id="noHighlight_0.6456717908303707"> </span><span id="ouHighlight__21_24TO23_29">hal ini</span><span id="noHighlight_0.652883921881083"> </span><span id="ouHighlight__26_28TO31_35">tidak</span><span id="noHighlight_0.6416160637825737"> </span><span id="ouHighlight__30_36TO37_41">biasa</span><span id="noHighlight_0.37249472756132385"> </span><span id="ouHighlight__38_40TO43_46">bagi</span><span id="noHighlight_0.16244430589351166"> </span><span id="ouHighlight__42_46TO48_53">wanita</span><span id="noHighlight_0.39024004239852983"> </span><span id="ouHighlight__48_49TO55_59">untuk</span><span id="noHighlight_0.7325817350511683"> </span><span id="ouHighlight__51_54TO61_66">merasa</span><span id="noHighlight_0.9246669037579408"> </span><span id="ouHighlight__56_59TO68_72">bahwa</span><span id="noHighlight_0.1979369605828435"> </span><span id="ouHighlight__67_72TO74_79">vagina</span><span id="noHighlight_0.1885569043696711"> </span><span id="ouHighlight__61_65TO81_86">mereka</span><span id="noHighlight_0.5411444516086362"> </span><span id="ouHighlight__77_80TO88_92">lebih</span><span id="noHighlight_0.14896976736147727"> </span><span id="ouHighlight__82_86TO94_100">longgar</span><span id="noHighlight_0.9585726022594344"> </span><span id="ouHighlight__88_89TO102_105">atau</span><span id="noHighlight_0.6109222843894693"> </span><span id="ouHighlight__91_93TO107_112">kering</span><span id="noHighlight_0.8938251611005182"> </span><span id="ouHighlight__95_98TO114_121">daripada</span><span id="noHighlight_0.5751849772297362"> </span><span id="ouHighlight__100_104TO123_130">biasanya</span><span id="noHighlight_0.5638838536658414">,</span><span id="noHighlight_0.20290034596970818"> </span><span id="ouHighlight__107_109TO133_135">dan</span><span id="noHighlight_0.1335953813360934"> </span><span id="ouHighlight__114_117TO137_144">memiliki</span><span id="noHighlight_0.8376045346383565"> </span><span id="ouHighlight__119_126TO146_156">n. perineum</span><span id="noHighlight_0.8389712745905017"> </span><span id="ouHighlight__128_131TO158_162">nyeri</span><span id="noHighlight_0.3311517319318067"> </span><span id="ouHighlight__133_134TO164_167">atau</span><span id="noHighlight_0.479934270522841"> </span><span id="ouHighlight__136_139TO169_178">rasa sakit</span><span id="noHighlight_0.16450543545674523"> </span><span id="ouHighlight__141_146TO180_185">selama</span><span id="noHighlight_0.20203634269077964"> </span><span id="ouHighlight__148_150TO187_190">seks</span><span id="noHighlight_0.39600567004385123">.</span><span id="noHighlight_0.9707308800006217"> </span><span id="ouHighlight__158_161TO193_199">Halaman</span><span id="noHighlight_0.48530490335637066"> </span><span id="ouHighlight__153_156TO201_203">ini</span><span id="noHighlight_0.6705789324132739"> </span><span id="ouHighlight__163_167TO205_217">berisi daftar</span><span id="noHighlight_0.2855680212923991"> </span><span id="ouHighlight__171_173TO219_226">beberapa</span><span id="noHighlight_0.09800085092806521"> </span><span id="ouHighlight__182_188TO228_236">perubahan</span><span id="noHighlight_0.552765610015997"> </span><span id="ouHighlight__190_192TO238_241">Anda</span><span id="noHighlight_0.975670099652363"> </span><span id="ouHighlight__194_198TO243_249">mungkin</span><span id="noHighlight_0.8500826357489533"> </span><span id="ouHighlight__200_205TO251_257">melihat</span><span id="noHighlight_0.41833144215421936"> </span><span id="ouHighlight__207_209TO259_261">dan</span><span id="noHighlight_0.716877945504957"> </span><span id="ouHighlight__211_214TO263_266">tips</span><span id="noHighlight_0.395780730598595"> </span><span id="ouHighlight__216_217TO268_274">tentang</span><span id="noHighlight_0.9926457702194521"> </span><span id="ouHighlight__219_222TO276_278">apa</span><span id="noHighlight_0.7441650120801536"> yang </span><span id="ouHighlight__228_230TO285_289">dapat</span><span id="noHighlight_0.6325544061597274"> </span><span id="ouHighlight__224_226TO291_294">Anda</span><span id="noHighlight_0.1999669083971921"> </span><span id="ouHighlight__232_234TO296_302">lakukan</span><span id="noHighlight_0.6960060654618034">.</span></div>
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<span id="ouHighlight__6_11TO0_5">Vagina</span><span id="noHighlight_0.23502908618723106"> </span><span id="ouHighlight__0_4TO7_16">lebih luas</span></div>
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<span id="ouHighlight__5_10TO0_5">Vagina</span><span id="noHighlight_0.7206877026795125"> </span><span id="ouHighlight__0_3TO7_10">Anda</span><span id="noHighlight_0.42325906288830706"> </span><span id="ouHighlight__12_16TO12_18">mungkin</span><span id="noHighlight_0.0873301202588922"> </span><span id="ouHighlight__18_21TO20_27">terlihat</span><span id="noHighlight_0.7886280220941123"> </span><span id="ouHighlight__23_27TO29_38">lebih luas</span><span id="noHighlight_0.8741739941018566"> </span><span id="ouHighlight__29_32TO40_47">daripada</span><span id="noHighlight_0.9147494225978009"> </span><span id="ouHighlight__34_39TO49_51">itu</span><span id="noHighlight_0.17879492685292286"> </span><span id="ouHighlight__41_46TO53_62">sebelumnya</span><span id="noHighlight_0.7564350671881698">,</span><span id="noHighlight_0.2479882701808479"> </span><span id="ouHighlight__49_60TO65_71">menurut</span><span id="noHighlight_0.453625313482235"> </span><span id="ouHighlight__62_63TO73_74">Dr</span><span id="noHighlight_0.908832594565825"> </span><span id="ouHighlight__65_68TO76_79">Suzy</span><span id="noHighlight_0.6292492674803312"> </span><span id="ouHighlight__70_75TO81_86">Elneil</span><span id="noHighlight_0.3018942788140032">,</span><span id="noHighlight_0.6119862597943252"> </span><span id="ouHighlight__78_87TO89_97">konsultan</span><span id="noHighlight_0.9445687811834013"> </span><span id="ouHighlight__89_90TO99_100">di</span><span id="noHighlight_0.6915305718984107"> </span><span id="ouHighlight__92_105TO102_114">Uroginekologi</span><span id="noHighlight_0.38484176146803917"> </span><span id="ouHighlight__107_108TO116_117">di</span><span id="noHighlight_0.562443080246463"> </span><span id="ouHighlight__110_119TO119_128">University</span><span id="noHighlight_0.9075862756809209"> </span><span id="ouHighlight__121_127TO130_136">College</span><span id="noHighlight_0.9944669574488126"> </span><span id="ouHighlight__129_136TO138_145">Hospital</span><span id="noHighlight_0.7364566302281704">,</span><span id="noHighlight_0.9871745247828335"> </span><span id="ouHighlight__139_144TO148_153">London</span><span id="noHighlight_0.4471948747376212">.</span><span id="noHighlight_0.5580059131602477"> </span><span id="ouHighlight__152_157TO156_162">"Vagina</span><span id="noHighlight_0.3385498322650965"> </span><span id="ouHighlight__159_161TO164_168">dapat</span><span id="noHighlight_0.2862896559200756"> </span><span id="ouHighlight__163_166TO170_175">merasa</span><span id="noHighlight_0.9639671208966045"> </span><span id="ouHighlight__168_173TO177_183">longgar</span><span id="noHighlight_0.5309596079231564">,</span><span id="noHighlight_0.03281277704997798"> </span><span id="ouHighlight__176_181TO186_191">lembut</span><span id="noHighlight_0.17378376004794194"> </span><span id="ouHighlight__183_185TO193_195">dan</span><span id="noHighlight_0.2693367962984916"> </span><span id="ouHighlight__187_190TO197_201">lebih</span><span id="noHighlight_0.958506175778898"> </span><span id="ouHighlight__192_199TO203_213">'terbuka',"</span><span id="noHighlight_0.34918808913753063"> </span><span id="ouHighlight__201_208TO215_221">katanya</span><span id="noHighlight_0.2230074049819758">.</span><span id="noHighlight_0.6985026574792771"> </span><span id="ouHighlight__214_216TO224_230">Mungkin</span><span id="noHighlight_0.6081673332951832"> </span><span id="ouHighlight__218_221TO232_235">juga</span><span id="noHighlight_0.17397433146447472"> </span><span id="ouHighlight__223_226TO237_244">tampilan</span><span id="noHighlight_0.3034521291602329"> </span><span id="ouHighlight__228_230TO246_248">dan</span><span id="noHighlight_0.5815751758261793"> </span><span id="ouHighlight__232_235TO250_255">nuansa</span><span id="noHighlight_0.5133507461701086"> </span><span id="ouHighlight__237_243TO257_261">memar</span><span id="noHighlight_0.7275441431247549"> </span><span id="ouHighlight__245_246TO263_266">atau</span><span id="noHighlight_0.13678819146666732"> </span><span id="ouHighlight__248_254TO268_274">bengkak</span><span id="noHighlight_0.5218493129531401">.</span><span id="noHighlight_0.5078028748343056"> </span><span id="ouHighlight__257_260TO277_279">Ini</span><span id="noHighlight_0.3186248653216398"> </span><span id="ouHighlight__265_270TO281_286">normal</span><span id="noHighlight_0.39247328581436414">,</span><span id="noHighlight_0.6302817147981048"> </span><span id="ouHighlight__273_275TO289_291">dan</span><span id="noHighlight_0.04482606089457486"> </span><span id="ouHighlight__281_288TO293_304">pembengkakan</span><span id="noHighlight_0.995411782462051"> </span><span id="ouHighlight__290_292TO306_308">dan</span><span id="noHighlight_0.8418832852105504"> </span><span id="ouHighlight__294_301TO310_320">keterbukaan</span><span id="noHighlight_0.7216959887445589"> </span><span id="ouHighlight__303_308TO322_326">harus</span><span id="noHighlight_0.02187147371323328"> </span><span id="ouHighlight__310_314TO328_332">mulai</span><span id="noHighlight_0.5233537807319704"> </span><span id="ouHighlight__316_317TO334_338">untuk</span><span id="noHighlight_0.09479957845894604"> </span><span id="ouHighlight__319_324TO340_349">mengurangi</span><span id="noHighlight_0.49093509844275807"> </span><span id="ouHighlight__328_330TO351_358">beberapa</span><span id="noHighlight_0.1641273533557429"> </span><span id="ouHighlight__332_335TO360_363">hari</span><span id="noHighlight_0.0852721465778884"> </span><span id="ouHighlight__337_341TO365_371">setelah</span><span id="noHighlight_0.35321995514308335"> </span><span id="ouHighlight__348_351TO373_376">bayi</span><span id="noHighlight_0.8561251328331091"> </span><span id="ouHighlight__356_359TO378_382">lahir</span><span id="noHighlight_0.7599797774661485">.</span></div>
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<span id="ouHighlight__5_10TO0_5">Vagina</span><span id="noHighlight_0.6578973707230155"> </span><span id="ouHighlight__0_3TO7_10">Anda</span><span id="noHighlight_0.390301075338385"> </span><span id="ouHighlight__17_24TO12_18">mungkin</span><span id="noHighlight_0.9527503557895016"> </span><span id="ouHighlight__26_28TO20_24">tidak</span><span id="noHighlight_0.481637724218858"> </span><span id="ouHighlight__37_46TO26_35">sepenuhnya</span><span id="noHighlight_0.7294936640689896"> </span><span id="ouHighlight__12_15TO37_40">akan</span><span id="noHighlight_0.8943818697605476"> </span><span id="ouHighlight__30_35TO42_48">kembali</span><span id="noHighlight_0.2745068555787793"> </span><span id="ouHighlight__48_49TO50_51">ke</span><span id="noHighlight_0.8100366438037994"> </span><span id="ouHighlight__65_69TO53_58">bentuk</span><span id="noHighlight_0.7585666764311796"> </span><span id="ouHighlight__55_63TO60_72">pra-kelahiran</span><span id="noHighlight_0.4622161744848525">,</span><span id="noHighlight_0.450891195355167"> </span><span id="ouHighlight__72_74TO75_78">tapi</span><span id="noHighlight_0.4842297106916361"> </span><span id="ouHighlight__76_79TO80_82">ini</span><span id="noHighlight_0.6223335116559031"> </span><span id="ouHighlight__81_89TO84_99">seharusnya tidak</span><span id="noHighlight_0.05902872228865508"> </span><span id="ouHighlight__91_92TO101_107">menjadi</span><span id="noHighlight_0.7153381761124551"> </span><span id="ouHighlight__96_102TO109_115">masalah</span><span id="noHighlight_0.7104697766664587">.</span><span id="noHighlight_0.08854763910901953"> </span><span id="ouHighlight__105_106TO118_121">Jika</span><span id="noHighlight_0.7555893276255217"> </span><span id="ouHighlight__108_121TO123_135">Anda khawatir</span><span id="noHighlight_0.3271620195466116">,</span><span id="noHighlight_0.20848002522960118"> </span><span id="ouHighlight__124_127TO138_143">bicara</span><span id="noHighlight_0.5402591084277977"> </span><span id="ouHighlight__129_130TO145_149">untuk</span><span id="noHighlight_0.15165814263905486"> </span><span id="ouHighlight__137_142TO151_159">kesehatan</span><span id="noHighlight_0.49034199867809924"> </span><span id="ouHighlight__152_153TO161_164">atau</span><span id="noHighlight_0.712900638953626"> </span><span id="ouHighlight__155_156TO166_167">GP</span><span id="noHighlight_0.768595543617036"> </span><span id="ouHighlight__132_135TO169_172">Anda</span><span id="noHighlight_0.07491768716627367">.</span></div>
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<span id="ouHighlight__0_2TO0_4">"Kami</span><span id="noHighlight_0.6820976388715486"> </span><span id="ouHighlight__4_9TO6_11">selalu</span><span id="noHighlight_0.7863061314670534"> </span><span id="ouHighlight__11_19TO13_28">merekomendasikan</span><span id="noHighlight_0.9265447672239452"> </span><span id="ouHighlight__34_43TO30_36">latihan</span><span id="noHighlight_0.7096790841822219"> </span><span id="ouHighlight__28_32TO38_42">dasar</span><span id="noHighlight_0.2696694671918456"> </span><span id="ouHighlight__21_26TO44_50">panggul</span><span id="ouHighlight__44_44TO51_52">,"</span><span id="noHighlight_0.8484120138068658"> </span><span id="ouHighlight__56_59TO54_57">kata</span><span id="noHighlight_0.19464414102928074"> </span><span id="ouHighlight__46_47TO59_60">Dr</span><span id="noHighlight_0.424777582105781"> </span><span id="ouHighlight__49_54TO62_67">Elneil</span><span id="noHighlight_0.25170133162774644">.</span><span id="noHighlight_0.4161685324723402"> </span><span id="ouHighlight__75_83TO70_76">Latihan</span><span id="noHighlight_0.7647350832864428"> </span><span id="ouHighlight__69_73TO78_82">dasar</span><span id="noHighlight_0.06785208236948992"> </span><span id="ouHighlight__62_67TO84_90">panggul</span><span id="noHighlight_0.4136937280700018"> </span><span id="ouHighlight__85_94TO92_92">(kadang-kadang</span><span id="noHighlight_0.6081997448774489"> </span><span id="ouHighlight__96_101TO107_113">disebut</span><span id="noHighlight_0.382620625475097"> </span><span id="ouHighlight__109_118TO115_121">latihan</span><span id="noHighlight_0.1346783433344999"> </span><span id="ouHighlight__103_107TO123_127">Kegel</span><span id="ouHighlight__109_118TO128_128">)</span><span id="noHighlight_0.05499724236190384"> </span><span id="ouHighlight__120_123TO130_137">membantu</span><span id="noHighlight_0.27959309994992565"> </span><span id="ouHighlight__125_126TO139_143">untuk</span><span id="noHighlight_0.7171578276618196"> </span><span id="ouHighlight__128_131TO145_148">nada</span><span id="noHighlight_0.10480285183335669"> otot-</span><span id="ouHighlight__145_151TO155_158">otot</span><span id="noHighlight_0.9409209593299159"> </span><span id="ouHighlight__137_143TO160_165">vagina</span><span id="noHighlight_0.32863778013347544"> </span><span id="ouHighlight__153_155TO167_169">dan</span><span id="noHighlight_0.25529311874718075"> otot-</span><span id="ouHighlight__175_181TO176_179">otot</span><span id="noHighlight_0.6484262567592523"> </span><span id="ouHighlight__169_173TO181_185">dasar</span><span id="noHighlight_0.0843364486716277"> </span><span id="ouHighlight__162_167TO187_193">panggul</span><span id="noHighlight_0.6088838699557285"> </span><span id="ouHighlight__157_160TO195_198">Anda</span><span id="noHighlight_0.3773775066134172">.</span><span id="noHighlight_0.27877179062127366"> </span><span id="ouHighlight__184_187TO201_203">Ini</span><span id="noHighlight_0.7451134581266506"> </span><span id="ouHighlight__189_192TO205_208">akan</span><span id="noHighlight_0.3624465641705046"> </span><span id="ouHighlight__194_197TO210_217">membantu</span><span id="noHighlight_0.5504139508490674"> </span><span id="ouHighlight__202_208TO219_226">mencegah</span><span id="noHighlight_0.294085577027868"> </span><span id="ouHighlight__210_221TO228_240">inkontinensia</span><span id="noHighlight_0.29841841612297226"> </span><span id="ouHighlight__223_228TO242_242">(</span><span id="ouHighlight__230_237TO243_247">bocor</span><span id="noHighlight_0.17348738954193332"> </span><span id="ouHighlight__223_228TO249_252">urin</span><span id="ouHighlight__230_237TO253_253">)</span><span id="noHighlight_0.7927101145383515"> </span><span id="ouHighlight__239_241TO255_257">dan</span><span id="noHighlight_0.014548297088037954"> </span><span id="ouHighlight__243_245TO259_263">dapat</span><span id="noHighlight_0.04185311472487929"> </span><span id="ouHighlight__247_250TO265_272">membantu</span><span id="noHighlight_0.9300617325530718"> </span><span id="ouHighlight__257_262TO274_279">vagina</span><span id="noHighlight_0.4354795257436396"> </span><span id="ouHighlight__252_255TO281_284">Anda</span><span id="noHighlight_0.38676066181879953"> </span><span id="ouHighlight__264_267TO286_291">merasa</span><span id="noHighlight_0.5866053501626601"> </span><span id="ouHighlight__269_274TO293_305">lebih kencang</span><span id="noHighlight_0.17803074804150376">.</span><span id="noHighlight_0.7352545676102736"> </span><span id="ouHighlight__277_280TO308_314">Hal ini</span><span id="noHighlight_0.0020976614519894188"> </span><span id="ouHighlight__282_284TO316_320">tidak</span><span id="noHighlight_0.2092289866439231"> </span><span id="ouHighlight__286_293TO322_326">biasa</span><span id="noHighlight_0.5524925586230851"> </span><span id="ouHighlight__295_297TO328_331">bagi</span><span id="noHighlight_0.07554538046108339"> </span><span id="ouHighlight__299_303TO333_341">perempuan</span><span id="noHighlight_0.45510984303765323"> </span><span id="ouHighlight__305_306TO343_347">untuk</span><span id="noHighlight_0.42836624040378946"> </span><span id="ouHighlight__308_317TO349_357">mengalami</span><span id="noHighlight_0.6801958945237824"> </span><span id="ouHighlight__319_330TO359_371">inkontinensia</span><span id="noHighlight_0.3369987163465058"> </span><span id="ouHighlight__332_336TO373_379">setelah</span><span id="noHighlight_0.7542821913114477"> </span><span id="ouHighlight__338_347TO381_390">melahirkan</span><span id="noHighlight_0.11467022326732634">,</span><span id="noHighlight_0.060657507784642184"> </span><span id="ouHighlight__350_352TO393_398">tetapi</span><span id="noHighlight_0.512381183664713"> </span><span id="ouHighlight__367_375TO400_406">latihan</span><span id="noHighlight_0.18984419355747495"> </span><span id="ouHighlight__361_365TO408_412">dasar</span><span id="noHighlight_0.6423811767909782"> </span><span id="ouHighlight__354_359TO414_420">panggul</span><span id="noHighlight_0.9542115720387839"> </span><span id="ouHighlight__377_379TO422_426">dapat</span><span id="noHighlight_0.796031545716949"> </span><span id="ouHighlight__381_384TO428_435">membantu</span><span id="noHighlight_0.6619578505162586"> </span><span id="ouHighlight__386_390TO437_445">membatasi</span><span id="noHighlight_0.9474549818902166"> </span><span id="ouHighlight__392_395TO447_449">ini</span><span id="noHighlight_0.2319780678327511">.</span><span id="noHighlight_0.1869975374744437"> </span><span id="ouHighlight__398_401TO452_457">Mereka</span><span id="noHighlight_0.9774922919463715"> </span><span id="ouHighlight__407_410TO459_462">juga</span><span id="noHighlight_0.8698378917830213"> </span><span id="ouHighlight__403_405TO464_468">dapat</span><span id="noHighlight_0.47574433710353714"> </span><span class="" id="ouHighlight__412_415TO470_477">membantu</span><span id="noHighlight_0.11089219166081399"> </span><span id="ouHighlight__417_419TO479_482">seks</span><span id="noHighlight_0.034727649811125305"> </span><span id="ouHighlight__421_424TO484_489">merasa</span><span id="noHighlight_0.8264270676877485"> </span><span id="ouHighlight__426_431TO491_500">lebih baik</span><span id="noHighlight_0.35501207232221166">.</span></div>
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<span id="ouHighlight__0_2TO0_3">Anda</span><span id="noHighlight_0.7064606668155299"> </span><span id="ouHighlight__4_6TO5_9">dapat</span><span id="noHighlight_0.22684079170932747"> </span><span id="ouHighlight__8_9TO11_19">melakukan</span><span id="noHighlight_0.8851060775064001"> </span><span id="ouHighlight__24_32TO21_27">latihan</span><span id="noHighlight_0.5420715178547267"> </span><span id="ouHighlight__18_22TO29_33">dasar</span><span id="noHighlight_0.9636821793853161"> </span><span id="ouHighlight__11_16TO35_41">panggul</span><span id="noHighlight_0.09488849513264053"> </span><span id="ouHighlight__34_41TO43_54">di mana saja</span><span id="noHighlight_0.10317157037603186"> </span><span id="ouHighlight__43_45TO56_58">dan</span><span id="noHighlight_0.29337298717190297"> </span><span id="ouHighlight__47_48TO60_64">kapan</span><span id="noHighlight_0.907551813466704"> </span><span id="ouHighlight__50_57TO66_69">saja</span><span id="noHighlight_0.4553734825508836">,</span><span id="noHighlight_0.6383427810220066"> </span><span id="ouHighlight__60_65TO72_75">baik</span><span id="noHighlight_0.8560686496128561"> </span><span id="ouHighlight__67_73TO77_81">duduk</span><span id="noHighlight_0.29585228312910283"> </span><span id="ouHighlight__75_76TO83_88">maupun</span><span id="noHighlight_0.4959905000903043"> </span><span id="ouHighlight__78_88TO90_96">berdiri</span><span id="noHighlight_0.4460584628104255">:</span></div>
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<div>
<span id="ouHighlight__0_6TO0_6">Menekan</span><span id="noHighlight_0.08857007009414108"> </span><span id="ouHighlight__8_10TO8_10">dan</span><span id="noHighlight_0.8666313485424277"> </span><span id="ouHighlight__12_15TO12_18">menarik</span><span id="noHighlight_0.8977238638530738"> </span><span id="ouHighlight__17_18TO20_21">di</span><span id="noHighlight_0.5337061987658434"> </span><span id="ouHighlight__25_28TO23_27">dubur</span><span id="noHighlight_0.8257843928718431"> </span><span id="ouHighlight__20_23TO29_32">Anda</span><span id="noHighlight_0.7865611333870505"> </span><span id="ouHighlight__30_31TO34_37">pada</span><span id="noHighlight_0.7015087598646272"> </span><span id="ouHighlight__42_45TO39_42">saat</span><span id="noHighlight_0.9628705072763853"> </span><span id="ouHighlight__33_35TO44_47">yang</span><span id="noHighlight_0.7764467036438224"> </span><span id="ouHighlight__37_40TO49_52">sama</span><span id="noHighlight_0.9687039368194114">,</span><span id="noHighlight_0.4985074425089554"> </span><span id="ouHighlight__48_50TO55_57">dan</span><span id="noHighlight_0.5821801477824823"> </span><span id="ouHighlight__52_59TO59_65">menutup</span><span id="noHighlight_0.29402999403159813"> </span><span id="ouHighlight__61_63TO67_69">dan</span><span id="noHighlight_0.887728954507414"> </span><span id="ouHighlight__65_68TO71_80">menggambar</span><span id="noHighlight_0.6396577557257592"> </span><span id="ouHighlight__75_80TO82_87">vagina</span><span id="noHighlight_0.007548600175693032"> </span><span id="ouHighlight__70_73TO89_92">Anda</span><span id="noHighlight_0.8786772907590699"> </span><span id="ouHighlight__82_88TO94_100">ke atas</span><span id="noHighlight_0.2983600382819642">.</span></div>
<div>
<span id="ouHighlight__0_4TO0_11">Melakukannya</span><span id="noHighlight_0.26202572728378914"> </span><span id="ouHighlight__6_12TO13_24">dengan cepat</span><span id="noHighlight_0.5970950899508275">,</span><span id="noHighlight_0.4411974193347298"> </span><span id="ouHighlight__15_24TO27_39">mengencangkan</span><span id="noHighlight_0.5462761729525434"> </span><span id="ouHighlight__26_28TO41_43">dan</span><span id="noHighlight_0.18167685320744698"> </span><span id="ouHighlight__30_38TO45_54">melepaskan</span><span id="noHighlight_0.49506746571898763"> otot-</span><span id="ouHighlight__44_50TO61_64">otot</span><span id="noHighlight_0.06029609100810429"> </span><span id="ouHighlight__52_62TO66_71">segera</span><span id="noHighlight_0.11242591527616841">.</span></div>
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<span id="ouHighlight__0_3TO0_7">Kemudian</span><span id="noHighlight_0.28730930821220846"> </span><span id="ouHighlight__5_9TO9_20">melakukannya</span><span id="noHighlight_0.8621084683582688"> perlahan-</span><span id="ouHighlight__11_16TO31_35">lahan</span><span id="noHighlight_0.6392460728764633">,</span><span id="noHighlight_0.9654099418392937"> </span><span id="ouHighlight__19_25TO38_45">memegang</span><span id="noHighlight_0.5200657198667717"> </span><span id="ouHighlight__31_42TO47_55">kontraksi</span><span id="noHighlight_0.15993301224456058"> </span><span id="ouHighlight__44_46TO57_61">untuk</span><span id="noHighlight_0.3088280728745072"> </span><span id="ouHighlight__48_57TO63_68">selama</span><span id="noHighlight_0.514645742836226"> </span><span id="ouHighlight__59_61TO70_73">Anda</span><span id="noHighlight_0.5215698557849354"> </span><span id="ouHighlight__63_65TO75_78">bisa</span><span id="noHighlight_0.5588481109568079"> </span><span id="ouHighlight__67_70TO80_84">(tapi</span><span id="noHighlight_0.4175704632290179"> </span><span id="ouHighlight__72_74TO86_90">tidak</span><span id="noHighlight_0.9316091367509198"> </span><span id="ouHighlight__76_79TO92_96">lebih</span><span id="noHighlight_0.6226393465126525"> </span><span id="ouHighlight__81_84TO98_101">dari</span><span id="noHighlight_0.11254837334848167"> </span><span id="ouHighlight__86_87TO103_104">10</span><span id="noHighlight_0.0034521318909623844"> </span><span id="ouHighlight__89_96TO106_111">detik)</span><span id="noHighlight_0.4163091148333963"> </span><span id="ouHighlight__98_103TO113_119">sebelum</span><span id="noHighlight_0.24911921401071113"> </span><span id="ouHighlight__105_107TO121_124">Anda</span><span id="noHighlight_0.480209006219951"> </span><span id="ouHighlight__109_113TO126_134">bersantai</span><span id="noHighlight_0.2395110136826898">.</span></div>
<div>
<span id="ouHighlight__0_5TO0_5">Ulangi</span><span id="noHighlight_0.04533799791347426"> </span><span id="ouHighlight__7_10TO7_12">setiap</span><span id="noHighlight_0.9436400461227674"> </span><span id="ouHighlight__12_19TO14_20">latihan</span><span id="noHighlight_0.17937869287980768"> </span><span id="ouHighlight__21_22TO22_23">10</span><span id="noHighlight_0.11458966513474722"> </span><span id="ouHighlight__24_28TO25_28">kali</span><span id="noHighlight_0.8728485450446133">,</span><span id="noHighlight_0.9681187598018939"> </span><span class="" id="ouHighlight__31_34TO31_35">empat</span><span id="noHighlight_0.05764207112879616"> </span><span id="ouHighlight__36_37TO37_42">sampai</span><span id="noHighlight_0.5532736010209935"> </span><span id="ouHighlight__39_41TO44_47">enam</span><span id="noHighlight_0.6271538340087911"> </span><span id="ouHighlight__43_47TO49_52">kali</span><span id="noHighlight_0.09013311545335134"> </span><span id="ouHighlight__51_53TO54_59">sehari</span><span id="noHighlight_0.1625255891351618">.</span></div>
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<div>
<span id="ouHighlight__0_2TO0_3">Anda</span><span id="noHighlight_0.8379634220784987"> </span><span id="ouHighlight__4_6TO5_11">mungkin</span><span id="noHighlight_0.08481376219400572"> </span><span id="ouHighlight__8_11TO13_21">menemukan</span><span id="noHighlight_0.6956405187788883"> </span><span id="ouHighlight__13_14TO23_25">ini</span><span id="noHighlight_0.952491017155054"> </span><span id="ouHighlight__16_20TO27_34">membantu</span><span id="noHighlight_0.5733163359211697"> </span><span id="ouHighlight__22_23TO36_40">untuk</span><span id="noHighlight_0.17014945451275654"> </span><span id="ouHighlight__25_31TO42_53">membayangkan</span><span id="noHighlight_0.21155423687743002"> </span><span id="ouHighlight__33_38TO55_58">Anda</span><span id="noHighlight_0.22127697386891665"> </span><span id="ouHighlight__40_47TO60_67">berhenti</span><span id="noHighlight_0.47945508108156476"> </span><span id="ouHighlight__57_64TO69_75">gerakan</span><span id="noHighlight_0.19864676540404724"> </span><span id="ouHighlight__51_55TO77_80">usus</span><span id="noHighlight_0.6130982937096915">,</span><span id="noHighlight_0.6848379934901224"> </span><span id="ouHighlight__67_73TO83_90">memegang</span><span id="noHighlight_0.5360226619524447"> </span><span id="ouHighlight__75_76TO92_93">di</span><span id="noHighlight_0.7378603933639635"> </span><span id="ouHighlight__80_85TO95_100">tampon</span><span id="noHighlight_0.49978138717531095"> </span><span id="ouHighlight__87_88TO102_105">atau</span><span id="noHighlight_0.8437897710302505"> </span><span id="ouHighlight__90_97TO107_118">menghentikan</span><span id="noHighlight_0.5273763856773952"> </span><span id="ouHighlight__99_106TO120_123">diri</span><span id="noHighlight_0.010504931444781263"> </span><span id="ouHighlight__108_116TO125_139">buang air kecil</span><span id="noHighlight_0.11108376816854015">.</span></div>
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<div>
<span id="ouHighlight__0_2TO0_3">Anda</span><span id="noHighlight_0.14762715337508825"> </span><span id="ouHighlight__4_8TO5_8">bisa</span><span id="noHighlight_0.8620626751793722"> </span><span id="ouHighlight__10_12TO10_14">cocok</span><span id="noHighlight_0.1525237451200918"> </span><span id="ouHighlight__18_26TO16_22">latihan</span><span id="noHighlight_0.04558692906659745"> </span><span id="ouHighlight__31_35TO24_27">saat</span><span id="noHighlight_0.963359467239546"> </span><span id="ouHighlight__37_43TO29_35">mencuci</span><span id="noHighlight_0.01204997691796339">,</span><span id="noHighlight_0.8421307951591026"> </span><span id="ouHighlight__49_55TO38_44">antrian</span><span id="noHighlight_0.6976316780895646"> </span><span id="ouHighlight__57_58TO46_47">di</span><span id="noHighlight_0.5357115182458401"> </span><span id="ouHighlight__64_74TO49_59">supermarket</span><span id="noHighlight_0.8271012073019766"> </span><span id="ouHighlight__76_77TO61_64">atau</span><span id="noHighlight_0.5922801485713084"> </span><span id="ouHighlight__79_86TO66_73">menonton</span><span id="noHighlight_0.4255164615025815"> </span><span id="ouHighlight__88_89TO75_76">TV</span><span id="noHighlight_0.4445522974904773">.</span></div>
<div>
<span id="ouHighlight__0_6TO0_9">Kekeringan</span><span id="noHighlight_0.09001139924248991"> </span><span id="ouHighlight__8_9TO11_14">pada</span><span id="noHighlight_0.03717460517780602"> </span><span id="ouHighlight__15_20TO16_21">vagina</span></div>
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<span id="ouHighlight__0_3TO0_2">Itu</span><span id="noHighlight_0.20449561754246592"> </span><span id="ouHighlight__5_10TO4_9">normal</span><span id="noHighlight_0.37648144619964696"> </span><span id="ouHighlight__12_14TO11_15">untuk</span><span id="noHighlight_0.6154212796855631"> </span><span id="ouHighlight__20_25TO17_22">vagina</span><span id="noHighlight_0.06088155433518527"> </span><span class="" id="ouHighlight__27_28TO24_28">untuk</span><span id="noHighlight_0.3213208247418584"> </span><span id="ouHighlight__30_33TO30_35">merasa</span><span id="noHighlight_0.8596174339798128"> </span><span id="ouHighlight__35_39TO37_42">kering</span><span id="noHighlight_0.4281610484561956"> </span><span id="ouHighlight__41_44TO44_51">daripada</span><span id="noHighlight_0.18467397131412133"> </span><span id="ouHighlight__46_50TO53_60">biasanya</span><span id="noHighlight_0.9952465633325028"> </span><span id="ouHighlight__52_56TO62_68">setelah</span><span id="noHighlight_0.8735771808888233"> </span><span id="ouHighlight__58_67TO70_79">melahirkan</span><span id="noHighlight_0.25240982387912614">.</span><span id="noHighlight_0.7643620824697059"> </span><span id="ouHighlight__70_73TO82_88">Hal ini</span><span id="noHighlight_0.07496018286930417"> </span><span id="ouHighlight__78_83TO90_96">terkait</span><span id="noHighlight_0.9171576357001733"> </span><span id="ouHighlight__85_86TO98_103">dengan</span><span id="noHighlight_0.1617151047755806"> </span><span id="ouHighlight__98_103TO105_111">tingkat</span><span id="noHighlight_0.7687934193465147"> </span><span id="ouHighlight__92_96TO113_124">lebih rendah</span><span id="noHighlight_0.685034043960968"> </span><span id="ouHighlight__105_106TO126_129">dari</span><span id="noHighlight_0.8927165034136654"> </span><span id="ouHighlight__108_116TO131_138">estrogen</span><span id="noHighlight_0.5608527423958855"> </span><span id="ouHighlight__118_119TO140_144">dalam</span><span id="noHighlight_0.2791401669744811"> </span><span id="ouHighlight__126_129TO146_150">tubuh</span><span id="noHighlight_0.10584531189922064"> </span><span id="ouHighlight__121_124TO152_155">Anda</span><span id="noHighlight_0.029614009600875568"> </span><span id="ouHighlight__131_138TO157_168">dibandingkan</span><span id="noHighlight_0.5957173548213965"> </span><span id="ouHighlight__140_141TO170_175">dengan</span><span id="noHighlight_0.784112327806462"> </span><span id="ouHighlight__143_146TO177_182">ketika</span><span id="noHighlight_0.9540754868944811"> </span><span id="ouHighlight__148_150TO184_187">Anda</span><span id="noHighlight_0.8534206671866729"> </span><span id="ouHighlight__152_155TO189_194">sedang</span><span id="noHighlight_0.529274121235063"> </span><span id="ouHighlight__157_164TO196_200">hamil</span><span id="noHighlight_0.029313794237795787">.</span></div>
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<span id="ouHighlight__0_2TO0_3">Bagi</span><span id="noHighlight_0.29410058604504996"> </span><span id="ouHighlight__18_24TO5_7">ibu</span><span id="noHighlight_0.340928100030531"> </span><span id="ouHighlight__4_16TO9_16">menyusui</span><span id="noHighlight_0.750561247646992">,</span><span id="noHighlight_0.8767238586759659"> </span><span id="ouHighlight__27_32TO19_25">tingkat</span><span id="noHighlight_0.023940286281734502"> </span><span id="ouHighlight__37_45TO27_34">estrogen</span><span id="noHighlight_0.16379225211838622"> </span><span id="ouHighlight__51_55TO36_47">lebih rendah</span><span id="noHighlight_0.49315207543626427"> </span><span id="ouHighlight__57_60TO49_56">daripada</span><span id="noHighlight_0.1202849675999077"> </span><span id="ouHighlight__65_69TO58_63">mereka</span><span id="noHighlight_0.7016609964057678"> </span><span id="ouHighlight__71_73TO65_68">yang</span><span id="noHighlight_0.2856877077502812"> </span><span id="ouHighlight__75_80TO70_74">tidak</span><span id="noHighlight_0.7714636773389031"> </span><span id="ouHighlight__82_94TO76_83">menyusui</span><span id="noHighlight_0.14401556332508725"> </span><span id="ouHighlight__96_98TO85_87">dan</span><span id="noHighlight_0.07631812353975886"> </span><span id="ouHighlight__104_110TO89_98">kekeringan</span><span id="noHighlight_0.8087487246718454"> </span><span id="ouHighlight__112_114TO100_104">dapat</span><span id="noHighlight_0.17163832393617307"> </span><span id="ouHighlight__119_122TO106_110">lebih</span><span id="noHighlight_0.6901896135142046"> </span><span id="ouHighlight__124_129TO112_119">ditandai</span><span id="noHighlight_0.5960459861845776">.</span><span id="noHighlight_0.5973928215612586"> </span><span id="ouHighlight__132_136TO122_128">"Sekali</span><span id="noHighlight_0.028425096654953963"> </span><span id="ouHighlight__138_140TO130_133">Anda</span><span id="noHighlight_0.22412251086972623"> </span><span id="ouHighlight__142_145TO135_142">berhenti</span><span id="noHighlight_0.5968443460425498"> </span><span id="ouHighlight__147_159TO144_151">menyusui</span><span id="noHighlight_0.8316227424913435"> </span><span id="ouHighlight__161_163TO153_155">dan</span><span id="noHighlight_0.9124041402817981"> </span><span id="ouHighlight__170_176TO157_163">periode</span><span id="noHighlight_0.8236647437242477"> </span><span id="ouHighlight__165_168TO165_168">Anda</span><span id="noHighlight_0.7405608519625423"> </span><span id="ouHighlight__178_181TO170_174">telah</span><span id="noHighlight_0.667808513598531"> </span><span id="ouHighlight__183_190TO176_182">kembali</span><span id="noHighlight_0.551541445909364">,</span><span id="noHighlight_0.5606511856107564"> </span><span id="ouHighlight__193_202TO185_191">tingkat</span><span id="noHighlight_0.5149661985085945"> </span><span id="ouHighlight__207_215TO193_200">estrogen</span><span id="noHighlight_0.3767309376920669"> </span><span id="ouHighlight__217_222TO202_208">kembali</span><span id="noHighlight_0.6547567209250433"> </span><span id="ouHighlight__224_225TO210_211">ke</span><span id="noHighlight_0.7465291881699502"> </span><span id="ouHighlight__241_247TO213_219">tingkat</span><span id="noHighlight_0.7699518535182038"> </span><span id="ouHighlight__227_239TO221_233">pra-kehamilan</span><span id="ouHighlight__248_248TO234_235">,"</span><span id="noHighlight_0.7476135302228151"> </span><span id="ouHighlight__250_253TO237_240">kata</span><span id="noHighlight_0.5944436248202419"> </span><span id="ouHighlight__255_256TO242_243">Dr</span><span id="noHighlight_0.2864584311888376"> </span><span id="ouHighlight__258_263TO245_250">Elneil</span><span id="noHighlight_0.33126218473759317">.</span><span id="noHighlight_0.12206488763039902"> </span><span id="ouHighlight__266_268TO253_257">"Jika</span><span id="noHighlight_0.8003901789988859"> </span><span id="ouHighlight__270_275TO259_268">Anda telah</span><span id="noHighlight_0.9144962890982933"> </span><span id="ouHighlight__277_283TO270_276">melihat</span><span id="noHighlight_0.7068065911233792"> </span><span id="ouHighlight__285_291TO278_287">kekeringan</span><span id="noHighlight_0.15329891418730923">,</span><span id="noHighlight_0.019304336349104445"> </span><span id="ouHighlight__294_295TO290_292">itu</span><span id="noHighlight_0.2670523181314366"> </span><span id="ouHighlight__297_302TO294_298">harus</span><span id="noHighlight_0.7804794222182826"> </span><span id="ouHighlight__304_311TO300_311">meningkatkan</span><span id="ouHighlight__312_312TO312_313">."</span></div>
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<div>
<span id="ouHighlight__0_1TO0_3">Jika</span><span id="noHighlight_0.5468693168859785"> </span><span id="ouHighlight__7_13TO5_14">kekeringan</span><span id="noHighlight_0.050175247596027206"> </span><span id="ouHighlight__15_21TO16_25">mengganggu</span><span id="noHighlight_0.4909005566694562"> </span><span id="ouHighlight__23_25TO27_30">Anda</span><span id="noHighlight_0.9716879776227971">,</span><span id="noHighlight_0.6937413033229278"> </span><span id="ouHighlight__28_31TO33_41">berbicara</span><span id="noHighlight_0.5330507657114963"> </span><span id="ouHighlight__33_34TO43_48">dengan</span><span id="noHighlight_0.026089453993636935"> </span><span id="ouHighlight__41_46TO50_58">kesehatan</span><span id="noHighlight_0.4345159823820193"> </span><span id="ouHighlight__48_54TO60_69">pengunjung</span><span id="noHighlight_0.2449258445975535"> </span><span id="ouHighlight__56_57TO71_74">atau</span><span id="noHighlight_0.46658378860727023"> </span><span id="ouHighlight__59_60TO76_77">GP</span><span id="noHighlight_0.673248204204614"> </span><span id="ouHighlight__36_39TO79_82">Anda</span><span id="noHighlight_0.8742683582875216">.</span><span id="noHighlight_0.6391355969016446"> </span><span id="ouHighlight__63_64TO85_88">Jika</span><span id="noHighlight_0.8054890917933293"> </span><span id="ouHighlight__66_71TO90_93">Anda</span><span id="noHighlight_0.32731583582519297"> </span><span id="ouHighlight__73_79TO95_99">mulai</span><span id="noHighlight_0.048916344564853054"> </span><span id="ouHighlight__81_86TO101_111">berhubungan</span><span id="noHighlight_0.745500137952621"> </span><span id="ouHighlight__88_90TO113_116">seks</span><span id="noHighlight_0.09501963725154161"> </span><span id="ouHighlight__92_96TO118_121">lagi</span><span id="noHighlight_0.2436689155199263"> </span><span id="ouHighlight__98_100TO123_125">dan</span><span id="noHighlight_0.7807389069488367"> </span><span id="ouHighlight__106_112TO127_136">kekeringan</span><span id="noHighlight_0.10837415809400575"> </span><span id="ouHighlight__117_123TO138_148">menyebabkan</span><span id="noHighlight_0.3220733771997888"> </span><span id="ouHighlight__125_132TO150_156">masalah</span><span id="noHighlight_0.17522425679862552">,</span><span id="noHighlight_0.7720240148684918"> </span><span id="ouHighlight__135_137TO159_162">Anda</span><span id="noHighlight_0.7284204134104106"> </span><span id="ouHighlight__139_141TO164_168">dapat</span><span id="noHighlight_0.9389351410641983"> </span><span id="ouHighlight__143_145TO170_180">menggunakan</span><span id="noHighlight_0.5820252355001132"> </span><span id="ouHighlight__149_157TO182_188">pelumas</span><span id="ouHighlight__159_159TO189_189">-</span><span id="ouHighlight__161_163TO190_193">Anda</span><span id="noHighlight_0.590673498025204"> </span><span id="ouHighlight__165_167TO195_199">dapat</span><span id="noHighlight_0.6372004033720273"> </span><span id="ouHighlight__169_171TO201_207">membeli</span><span id="noHighlight_0.5847084548275826"> </span><span id="ouHighlight__173_181TO209_215">pelumas</span><span id="noHighlight_0.18470534183353438"> </span><span id="ouHighlight__183_184TO217_218">di</span><span id="noHighlight_0.08758305164523006"> </span><span id="ouHighlight__186_195TO220_225">apotek</span><span id="noHighlight_0.15238795432002428">,</span><span id="noHighlight_0.6671877376752156"> </span><span class="" id="ouHighlight__198_209TO228_238">supermarket</span><span id="noHighlight_0.5912288827359262"> </span><span id="ouHighlight__211_212TO240_243">atau</span><span id="noHighlight_0.0984890322701929"> </span><span id="ouHighlight__214_219TO245_250">online</span><span id="noHighlight_0.23685419342579894">.</span><span id="noHighlight_0.7618661869208683"> </span><span id="ouHighlight__222_223TO253_256">Jika</span><span id="noHighlight_0.5905678527965372"> </span><span id="ouHighlight__225_230TO258_261">Anda</span><span id="noHighlight_0.5300438558550074"> </span><span id="ouHighlight__232_236TO263_273">menggunakan</span><span id="noHighlight_0.8272550719701859"> </span><span id="ouHighlight__244_250TO275_280">kondom</span><span id="noHighlight_0.7349704674966374"> </span><span id="ouHighlight__238_242TO282_287">lateks</span><span id="noHighlight_0.9774808208034709">,</span><span id="noHighlight_0.8332024795030211"> </span><span id="ouHighlight__253_261TO290_297">pastikan</span><span id="noHighlight_0.3463851187306276"> </span><span id="ouHighlight__267_275TO299_305">pelumas</span><span id="noHighlight_0.6038581594808899"> </span><span id="ouHighlight__280_291TO307_319">berbasis air,</span><span id="noHighlight_0.4493181361908296"> </span><span id="ouHighlight__293_299TO321_326">karena</span><span id="noHighlight_0.42657236568551904"> produk-</span><span id="ouHighlight__311_318TO335_340">produk</span><span id="noHighlight_0.8684443233011719"> </span><span id="ouHighlight__301_309TO342_356">berbasis minyak</span><span id="noHighlight_0.41080963396361403"> </span><span id="ouHighlight__320_327TO358_365">(seperti</span><span id="noHighlight_0.19878526740377955"> </span><span id="ouHighlight__329_339TO367_374">pelembab</span><span id="noHighlight_0.848199968482085"> </span><span id="ouHighlight__341_343TO376_378">dan</span><span id="noHighlight_0.5674977285055856"> </span><span id="ouHighlight__345_351TO380_386">lotion)</span><span id="noHighlight_0.8051909997810325"> </span><span id="ouHighlight__353_355TO388_392">dapat</span><span id="noHighlight_0.31585396865817184"> </span><span id="ouHighlight__357_360TO394_400">membuat</span><span id="noHighlight_0.2863369680479033"> </span><span id="ouHighlight__368_374TO402_407">kondom</span><span id="noHighlight_0.14678989773269524"> </span><span id="ouHighlight__362_366TO409_414">lateks</span><span id="noHighlight_0.6041604516052983"> </span><span id="ouHighlight__376_379TO416_420">robek</span><span id="noHighlight_0.007518815518049782"> </span><span id="ouHighlight__381_382TO422_425">atau</span><span id="noHighlight_0.6680494803848157"> </span><span id="ouHighlight__384_386TO427_431">robek</span><span id="noHighlight_0.9202096769845277">.</span></div>
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<div>
<span id="ouHighlight__0_2TO0_6">Cobalah</span><span id="noHighlight_0.07744357675553404"> </span><span id="ouHighlight__4_5TO8_12">untuk</span><span id="noHighlight_0.39358952813017456"> </span><span id="ouHighlight__7_10TO14_25">membicarakan</span><span id="noHighlight_0.305417808308711"> </span><span id="ouHighlight__12_16TO27_29">hal</span><span id="noHighlight_0.3775303480834802"> </span><span id="ouHighlight__18_21TO31_33">ini</span><span id="noHighlight_0.1749857033986133"> </span><span id="ouHighlight__23_26TO35_40">dengan</span><span id="noHighlight_0.5305136147534355"> </span><span id="ouHighlight__33_39TO42_49">pasangan</span><span id="noHighlight_0.6067618378607244"> </span><span id="ouHighlight__28_31TO51_54">Anda</span><span id="noHighlight_0.5046759338703736"> </span><span id="ouHighlight__41_42TO56_59">jika</span><span id="noHighlight_0.4563062532244324"> </span><span id="ouHighlight__44_47TO61_68">itu yang</span><span id="noHighlight_0.9800599590375891"> </span><span id="ouHighlight__49_55TO70_80">menyebabkan</span><span id="noHighlight_0.4596774744271037"> </span><span id="ouHighlight__57_64TO82_88">masalah</span><span id="noHighlight_0.9677608750303345"> </span><span id="ouHighlight__66_67TO90_94">dalam</span><span id="noHighlight_0.5696127559810252"> </span><span id="ouHighlight__78_81TO96_104">kehidupan</span><span id="noHighlight_0.10336472272112174"> </span><span id="ouHighlight__74_76TO106_109">seks</span><span id="noHighlight_0.1387118501912722"> </span><span id="ouHighlight__69_72TO111_114">Anda</span><span id="noHighlight_0.6735560567970651">.</span><span id="noHighlight_0.2174822081272365"> Dengan </span><span id="ouHighlight__89_91TO124_127">cara</span><span id="noHighlight_0.7169051759297153"> </span><span id="ouHighlight__84_87TO129_131">itu</span><span id="noHighlight_0.25978040858058693">,</span><span id="noHighlight_0.3047874858460169"> </span><span id="ouHighlight__94_96TO134_137">Anda</span><span id="noHighlight_0.09906607670286804"> </span><span id="ouHighlight__98_100TO139_143">dapat</span><span id="noHighlight_0.5059590501640121"> </span><span id="ouHighlight__102_105TO145_153">menangani</span><span id="noHighlight_0.5871012589095677"> </span><span id="ouHighlight__107_110TO155_160">dengan</span><span id="noHighlight_0.2374586239030151"> </span><span id="ouHighlight__112_113TO162_164">itu</span><span id="noHighlight_0.5115405108404013"> bersama-</span><span id="ouHighlight__115_122TO174_177">sama</span><span id="noHighlight_0.3272977449582116"> alih-</span><span id="ouHighlight__124_134TO184_187">alih</span><span id="noHighlight_0.647644530246626"> </span><span id="ouHighlight__136_143TO189_196">khawatir</span><span id="noHighlight_0.4860323371127909"> </span><span id="ouHighlight__145_149TO198_204">tentang</span><span id="noHighlight_0.19762480821393336"> </span><span id="ouHighlight__151_152TO206_212">hal itu</span><span id="noHighlight_0.2831012225010182"> </span><span id="ouHighlight__154_155TO214_217">pada</span><span id="noHighlight_0.6525170588460154"> </span><span id="ouHighlight__157_160TO219_222">Anda</span><span id="noHighlight_0.6312150761117025"> </span><span id="ouHighlight__162_164TO224_230">sendiri</span><span id="noHighlight_0.8277480111290633">. </span></div>
<div>
<span id="ouHighlight__0_7TO0_4">Nyeri</span><span id="noHighlight_0.9492031173929498"> </span><span id="ouHighlight__9_11TO6_8">dan</span><span id="noHighlight_0.7577733355911566"> </span><span id="ouHighlight__13_20TO10_16">jahitan</span><span id="noHighlight_0.49381766747676703"> </span><span id="ouHighlight__22_23TO18_19">di</span><span id="noHighlight_0.9628774801309793"> </span><span id="ouHighlight__29_36TO21_28">perineum</span></div>
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<div>
<span id="ouHighlight__13_16TO0_6">"Daerah</span><span id="noHighlight_0.33868455952217846"> </span><span id="ouHighlight__5_11TO8_13">vagina</span><span id="noHighlight_0.9421953566315728"> </span><span id="ouHighlight__18_20TO15_19">dapat</span><span id="noHighlight_0.7060376871192572"> </span><span id="ouHighlight__22_25TO21_26">merasa</span><span id="noHighlight_0.001049984691453676"> </span><span id="ouHighlight__27_33TO28_32">nyeri</span><span id="noHighlight_0.19288372874063642"> </span><span id="ouHighlight__35_36TO34_37">atau</span><span id="noHighlight_0.9643431569341896"> </span><span id="ouHighlight__38_41TO39_43">pegal</span><span id="noHighlight_0.7931416848649411"> </span><span id="ouHighlight__43_44TO45_46">di</span><span id="noHighlight_0.30928861326759205"> </span><span id="ouHighlight__60_65TO48_54">periode</span><span id="noHighlight_0.5745044583682162"> </span><span id="ouHighlight__50_58TO56_61">segera</span><span id="noHighlight_0.5041482080226136"> </span><span id="ouHighlight__67_71TO63_69">setelah</span><span id="noHighlight_0.22039243906876171"> </span><span id="ouHighlight__73_83TO71_80">melahirkan</span><span id="ouHighlight__84_84TO81_82">,"</span><span id="noHighlight_0.23455238564824266"> </span><span id="ouHighlight__86_89TO84_87">kata</span><span id="noHighlight_0.7659090251443738"> </span><span id="ouHighlight__91_92TO89_90">Dr</span><span id="noHighlight_0.8635499096170991"> </span><span id="ouHighlight__94_99TO92_97">Elneil</span><span id="noHighlight_0.19086024145980474">.</span><span id="noHighlight_0.686507062002219"> </span><span id="ouHighlight__102_106TO100_107">"Hal ini</span><span id="noHighlight_0.7553627443345297"> </span><span id="ouHighlight__108_114TO109_116">biasanya</span><span id="noHighlight_0.4024082172866097"> </span><span id="ouHighlight__116_123TO118_129">meningkatkan</span><span id="noHighlight_0.013967594451613996"> </span><span id="ouHighlight__125_130TO131_141">dalam waktu</span><span id="noHighlight_0.5486903605365083"> </span><span id="ouHighlight__132_135TO143_146">6-12</span><span id="noHighlight_0.11651835059476512"> </span><span id="ouHighlight__137_141TO148_153">minggu</span><span id="noHighlight_0.3017314857906892"> </span><span id="ouHighlight__143_147TO155_161">setelah</span><span id="noHighlight_0.5452102049107458"> </span><span id="ouHighlight__153_157TO163_171">kelahiran</span><span id="noHighlight_0.47188959430826505">.</span><span id="noHighlight_0.7977180891474367"> </span><span id="ouHighlight__160_161TO174_177">Bersihkan vagina dengan <a href="http://solusiwanitamodern.com/crystal-x-asli-dari-nasa/">crystal x asli</a> untuk merawat daerah kewanitaan. Kami</span><span id="noHighlight_0.9910631903707219"> </span><span id="ouHighlight__163_168TO179_184">selalu</span><span id="noHighlight_0.6091358851185418"> </span><span id="ouHighlight__170_178TO186_201">merekomendasikan</span><span id="noHighlight_0.050748877539918524"> </span><span id="ouHighlight__193_201TO203_209">latihan</span><span id="noHighlight_0.21726193686517492"> </span><span id="ouHighlight__187_191TO211_215">dasar</span><span id="noHighlight_0.9762639024424526"> </span><span id="ouHighlight__180_185TO217_223">panggul</span><span id="noHighlight_0.47604690576189324"> </span><span id="ouHighlight__203_204TO225_229">untuk</span><span id="noHighlight_0.1730645102201489"> </span><span id="ouHighlight__206_209TO231_238">membantu</span><span id="noHighlight_0.573486570248146"> </span><span id="ouHighlight__211_214TO240_246">membuat</span><span id="noHighlight_0.1369332271700351"> </span><span id="ouHighlight__220_228TO248_254">situasi</span><span id="noHighlight_0.9287112004418554"> </span><span id="ouHighlight__230_235TO256_265">lebih baik</span><span id="noHighlight_0.7423611143340574"> </span><span id="ouHighlight__237_238TO267_271">dalam</span><span id="noHighlight_0.9474437046618363"> </span><span id="ouHighlight__245_248TO273_275">hal</span><span id="noHighlight_0.30197358333064417"> </span><span id="ouHighlight__240_243TO277_279">ini</span><span id="noHighlight_0.5774377880664356">,</span><span id="noHighlight_0.29172305961120937"> </span><span id="ouHighlight__251_254TO282_285">juga</span><span id="ouHighlight__255_255TO286_287">."</span></div>
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<span id="ouHighlight__5_12TO0_7">Perineum</span><span id="noHighlight_0.20412005615009676"> </span><span id="ouHighlight__0_3TO9_12">Anda</span><span id="noHighlight_0.7904171583793709"> </span><span id="ouHighlight__14_16TO14_18">dapat</span><span id="noHighlight_0.16466600111601415"> </span><span id="ouHighlight__18_21TO20_28">merasakan</span><span id="noHighlight_0.31118472238574435"> </span><span id="ouHighlight__23_26TO30_34">sakit</span><span id="noHighlight_0.24851716105372412">,</span><span id="noHighlight_0.14140908320741352"> </span><span id="ouHighlight__29_38TO37_44">terutama</span><span id="noHighlight_0.3921710623645306"> </span><span id="ouHighlight__40_41TO46_49">jika</span><span id="noHighlight_0.9654786070336974"> </span><span id="ouHighlight__48_51TO51_55">kulit</span><span id="noHighlight_0.15831331575235064"> </span><span id="ouHighlight__43_46TO57_60">Anda</span><span id="noHighlight_0.6436066218821417"> </span><span id="ouHighlight__53_56TO62_68">merobek</span><span id="noHighlight_0.7581852990395548"> </span><span id="ouHighlight__58_59TO70_73">atau</span><span id="noHighlight_0.5073930934263733"> </span><span id="ouHighlight__61_63TO75_78">Anda</span><span id="noHighlight_0.7059319875167662"> </span><span id="ouHighlight__65_70TO80_90">membutuhkan</span><span id="noHighlight_0.3508812102823463"> </span><span id="ouHighlight__72_79TO92_98">jahitan</span><span id="noHighlight_0.1854628702821417"> </span><span id="ouHighlight__81_82TO100_104">untuk</span><span id="noHighlight_0.23826275039249045"> </span><span id="ouHighlight__84_89TO106_116">memperbaiki</span><span id="noHighlight_0.5054226768232525"> </span><span id="ouHighlight__93_96TO118_124">robekan</span><span id="noHighlight_0.5923317203925738"> </span><span id="ouHighlight__98_99TO126_129">atau</span><span id="noHighlight_0.9665562538818334"> </span><span id="ouHighlight__101_110TO131_140">episiotomi</span><span id="noHighlight_0.28265646674929845"> </span><span id="ouHighlight__112_116TO142_148">setelah</span><span id="noHighlight_0.6979495609236623"> </span><span id="ouHighlight__118_129TO150_159">melahirkan</span><span id="noHighlight_0.23693397763683444">.</span><span id="noHighlight_0.9923409934628344"> </span><span id="ouHighlight__132_142TO162_187">Obat penghilang rasa sakit</span><span id="noHighlight_0.04392457831044694"> </span><span id="ouHighlight__144_146TO189_193">dapat</span><span id="noHighlight_0.92205966535975"> </span><span id="ouHighlight__148_151TO195_202">membantu</span><span id="noHighlight_0.8956875031501557">,</span><span id="noHighlight_0.4104155016453175"> </span><span id="ouHighlight__154_156TO205_210">tetapi</span><span id="noHighlight_0.2776171506207714"> </span><span id="ouHighlight__158_159TO212_215">jika</span><span id="noHighlight_0.9109241171448191"> </span><span id="ouHighlight__161_166TO217_220">Anda</span><span id="noHighlight_0.007212624276055846"> </span><span id="ouHighlight__182_185TO222_227">bicara</span><span id="noHighlight_0.6791052805641334"> </span><span id="ouHighlight__168_180TO229_236">menyusui</span><span id="noHighlight_0.44991822563819606"> </span><span id="ouHighlight__195_201TO238_242">bidan</span><span id="noHighlight_0.6573790507412675">,</span><span id="noHighlight_0.10919693587190438"> </span><span id="ouHighlight__204_205TO245_246">GP</span><span id="noHighlight_0.9095576833427181"> </span><span id="ouHighlight__207_208TO248_251">atau</span><span id="noHighlight_0.8578115068836689"> </span><span id="ouHighlight__210_219TO253_260">apoteker</span><span id="noHighlight_0.5924753497771498"> </span><span id="ouHighlight__221_226TO262_268">sebelum</span><span id="noHighlight_0.11078478737426167"> </span><span id="ouHighlight__228_230TO270_273">Anda</span><span id="noHighlight_0.721421805258831"> </span><span id="ouHighlight__232_234TO275_281">membeli</span><span id="noHighlight_0.4535121416808836"> </span><span id="ouHighlight__236_238TO283_288">apapun</span><span id="noHighlight_0.6343790458021074">, </span><span id="ouHighlight__240_255TO291_306">over-the-counter</span><span id="noHighlight_0.04994937040614533"> </span><span id="ouHighlight__257_267TO308_333">obat penghilang rasa sakit</span><span id="noHighlight_0.5768656984012144">.</span><span id="noHighlight_0.4377713121475668"> </span><span id="ouHighlight__270_273TO336_342">Hal ini</span><span id="noHighlight_0.2818476351433211"> </span><span id="ouHighlight__275_283TO344_350">penting</span><span id="noHighlight_0.6450818687247183"> </span><span id="ouHighlight__285_286TO352_356">untuk</span><span id="noHighlight_0.7031908767824289"> </span><span id="ouHighlight__288_291TO358_364">menjaga</span><span id="noHighlight_0.46497859285912047"> </span><span id="ouHighlight__306_309TO366_371">daerah</span><span id="noHighlight_0.15013955110902155"> </span><span id="ouHighlight__297_304TO373_383">n. perineum</span><span id="noHighlight_0.9314776754412005"> </span><span id="ouHighlight__311_315TO385_390">bersih</span><span id="noHighlight_0.2660618264279311">,</span><span id="noHighlight_0.7375593552976547"> </span><span id="ouHighlight__318_319TO393_396">jadi</span><span id="noHighlight_0.47709764084207595"> </span><span id="ouHighlight__321_326TO398_403">selalu</span><span id="noHighlight_0.4110948684159015"> </span><span id="ouHighlight__328_331TO405_411">mencuci</span><span id="noHighlight_0.4133764784455236"> </span><span id="ouHighlight__338_342TO413_418">tangan</span><span id="noHighlight_0.35798308911648824"> </span><span id="ouHighlight__344_349TO420_426">sebelum</span><span id="noHighlight_0.163279599904241"> </span><span id="ouHighlight__351_353TO428_430">dan</span><span id="noHighlight_0.43790552978428643"> </span><span id="ouHighlight__355_359TO432_438">setelah</span><span id="noHighlight_0.1740606884637671"> </span><span id="ouHighlight__361_368TO440_448">perubahan</span><span id="noHighlight_0.0537702522284752"> </span><span id="ouHighlight__370_373TO450_453">Anda</span><span id="noHighlight_0.8523918636027524"> </span><span id="ouHighlight__375_387TO455_462">pembalut</span><span id="noHighlight_0.011355831484021972"> </span><span id="ouHighlight__389_391TO464_466">dan</span><span id="noHighlight_0.9665783306183009"> </span><span id="ouHighlight__393_401TO468_475">pastikan</span><span id="noHighlight_0.7942044784236518"> </span><span id="ouHighlight__403_405TO477_480">Anda</span><span id="noHighlight_0.40691535761463893"> </span><span id="ouHighlight__407_412TO482_489">mengubah</span><span id="noHighlight_0.7568958917128961"> </span><span id="ouHighlight__414_417TO491_496">mereka</span><span id="noHighlight_0.6487057676360206"> </span><span id="ouHighlight__419_428TO498_503">segera</span><span id="noHighlight_0.877027924369758"> setelah </span><span id="ouHighlight__430_432TO513_516">Anda</span><span id="noHighlight_0.8886953926026792"> </span><span id="ouHighlight__434_440TO518_522">perlu</span><span id="noHighlight_0.6352361762265414">.</span><span id="noHighlight_0.6231279274311968"> </span><span id="ouHighlight__443_446TO525_532">Memiliki</span><span id="noHighlight_0.7792175452391858"> </span><span id="ouHighlight__450_453TO534_540">bathtub</span><span id="noHighlight_0.8153997951344134"> </span><span id="ouHighlight__455_456TO542_545">atau</span><span id="noHighlight_0.8409319894517748"> </span><span id="ouHighlight__458_463TO547_552">shower</span><span id="noHighlight_0.5026702889735543"> </span><span id="ouHighlight__465_469TO554_559">setiap</span><span id="noHighlight_0.4380108038667194"> </span><span id="ouHighlight__471_473TO561_564">hari</span><span id="noHighlight_0.031132870305862093"> </span><span id="ouHighlight__475_476TO566_570">untuk</span><span id="noHighlight_0.4260932510924341"> </span><span id="ouHighlight__478_481TO572_578">menjaga</span><span id="noHighlight_0.2344897064459841"> </span><span id="ouHighlight__488_495TO580_587">perineum</span><span id="noHighlight_0.6566688051230997"> </span><span id="ouHighlight__483_486TO589_592">Anda</span><span id="noHighlight_0.0031253227267383776"> </span><span id="ouHighlight__497_501TO594_599">bersih</span><span id="noHighlight_0.4164621666527307">.</span></div>
<br />
<div>
<span id="ouHighlight__0_1TO0_3">Jika</span><span id="noHighlight_0.17768209489122821"> </span><span id="ouHighlight__3_16TO5_17">Anda khawatir</span><span id="noHighlight_0.2978177665614664"> </span><span id="ouHighlight__18_22TO19_25">tentang</span><span id="noHighlight_0.7967113082970702"> </span><span id="ouHighlight__24_26TO27_35">bagaimana</span><span id="noHighlight_0.9673590457990398"> </span><span id="ouHighlight__33_40TO37_43">jahitan</span><span id="noHighlight_0.0754285872290481"> </span><span id="ouHighlight__46_52TO45_55">penyembuhan</span><span id="noHighlight_0.4864929059307135">,</span><span id="noHighlight_0.5012543592485649"> </span><span id="ouHighlight__55_58TO58_66">berbicara</span><span id="noHighlight_0.3820462301568466"> </span><span id="ouHighlight__60_61TO68_73">kepada</span><span id="noHighlight_0.6687173439486269"> </span><span id="ouHighlight__63_66TO75_78">Anda</span><span id="noHighlight_0.5902266529003577"> </span><span id="ouHighlight__75_81TO80_89">pengunjung</span><span id="noHighlight_0.75798479549646"> </span><span id="ouHighlight__68_73TO91_99">kesehatan</span><span id="noHighlight_0.9720156461005426"> </span><span id="ouHighlight__83_84TO101_104">atau</span><span id="noHighlight_0.46148724572069744"> </span><span id="ouHighlight__86_87TO106_107">GP</span><span id="ouHighlight__89_89TO108_108">-</span><span id="ouHighlight__96_97TO109_111">hal</span><span id="noHighlight_0.21931831984788397"> </span><span id="ouHighlight__91_94TO113_115">ini</span><span id="noHighlight_0.24648499479390162"> </span><span id="ouHighlight__110_118TO117_123">penting</span><span id="noHighlight_0.764618781565468"> </span><span id="ouHighlight__99_108TO125_132">terutama</span><span id="noHighlight_0.4280209914529065"> </span><span id="ouHighlight__120_121TO134_137">jika</span><span id="noHighlight_0.5890735270295103"> </span><span id="ouHighlight__123_125TO139_142">Anda</span><span id="noHighlight_0.5486659787615418"> </span><span id="ouHighlight__127_130TO144_151">memiliki</span><span id="noHighlight_0.35060666797661644"> </span><span id="ouHighlight__134_136TO153_158">banyak</span><span id="noHighlight_0.03148183759550427"> </span><span id="ouHighlight__141_144TO160_169">rasa sakit</span><span id="noHighlight_0.8576542096388533"> </span><span id="ouHighlight__146_147TO171_174">atau</span><span id="noHighlight_0.9565293203395793"> </span><span class="" id="ouHighlight__149_158TO176_190">ketidaknyamanan</span><span id="noHighlight_0.5068751817789034">,</span><span id="noHighlight_0.27796993759522326"> </span><span id="ouHighlight__161_162TO193_196">atau</span><span id="noHighlight_0.12366234924353847"> </span><span id="ouHighlight__164_166TO198_201">Anda</span><span id="noHighlight_0.4704320723991292"> </span><span id="ouHighlight__168_173TO203_211">menyadari</span><span id="noHighlight_0.5100264696114779"> </span><span id="ouHighlight__177_181TO213_215">bau</span><span id="noHighlight_0.7950203339833819">.</span></div>
<br />
<div>
<span id="ouHighlight__0_11TO0_14">Tergantung pada</span><span id="noHighlight_0.06384019932579599"> </span><span id="ouHighlight__17_20TO16_21">ukuran</span><span id="noHighlight_0.27164284385933757"> </span><span id="ouHighlight__29_33TO23_26">luka</span><span id="noHighlight_0.628106201331714">,</span><span id="noHighlight_0.7752667233929886"> </span><span id="ouHighlight__36_38TO29_32">Anda</span><span id="noHighlight_0.7089292936564449"> </span><span id="ouHighlight__40_44TO34_40">mungkin</span><span id="noHighlight_0.7111194584419694"> </span><span id="ouHighlight__46_49TO42_49">memiliki</span><span id="noHighlight_0.7545098019870391"> </span><span id="ouHighlight__53_56TO51_60">bekas luka</span><span id="noHighlight_0.2758791746515461"> </span><span id="ouHighlight__58_61TO62_67">ketika</span><span id="noHighlight_0.7733597573577132"> </span><span id="ouHighlight__67_70TO69_73">robek</span><span id="noHighlight_0.41065673617879395"> </span><span id="ouHighlight__72_73TO75_78">atau</span><span id="noHighlight_0.29736540033248005"> </span><span id="ouHighlight__75_77TO80_87">dipotong</span><span id="noHighlight_0.11032614979656741"> </span><span id="ouHighlight__82_87TO89_99">disembuhkan</span><span id="noHighlight_0.29238659012790025">.</span></div>
<div>
<span id="ouHighlight__0_3TO0_4">Sakit</span><span id="noHighlight_0.4151682451854829"> </span><span id="ouHighlight__5_10TO6_11">selama</span><span id="noHighlight_0.1346456726019476"> </span><span id="ouHighlight__12_14TO13_16">seks</span></div>
<br />
<div>
<span id="ouHighlight__0_6TO0_2">Ada</span><span id="noHighlight_0.6899418371891648"> </span><span id="ouHighlight__11_15TO4_8">benar</span><span id="noHighlight_0.8531169208578048"> </span><span id="ouHighlight__17_18TO10_13">atau</span><span id="noHighlight_0.8538068402576268"> </span><span id="ouHighlight__20_24TO15_19">salah</span><span id="noHighlight_0.1075639696183095"> </span><span id="ouHighlight__26_29TO21_25">waktu</span><span id="noHighlight_0.5954390029209224"> </span><span id="ouHighlight__31_32TO27_31">untuk</span><span id="noHighlight_0.10915837380232063"> </span><span id="ouHighlight__34_38TO33_37">mulai</span><span id="noHighlight_0.4651528157095166"> </span><span id="ouHighlight__40_45TO39_49">berhubungan</span><span id="noHighlight_0.10152521012859284"> </span><span id="ouHighlight__47_49TO51_54">seks</span><span id="noHighlight_0.33238422709084536"> </span><span id="ouHighlight__51_55TO56_59">lagi</span><span id="noHighlight_0.30615818220235147"> </span><span id="ouHighlight__57_61TO61_67">setelah</span><span id="noHighlight_0.3121091484488233"> </span><span id="ouHighlight__63_72TO69_78">Anda punya</span><span id="noHighlight_0.16996341991342023"> </span><span id="ouHighlight__76_79TO80_83">bayi</span><span id="noHighlight_0.3574884762268494">.</span><span id="noHighlight_0.07443780183112103"> </span><span id="ouHighlight__82_86TO86_91">Jangan</span><span id="noHighlight_0.8274485060454595"> terburu-</span><span id="ouHighlight__88_91TO101_104">buru</span><span id="noHighlight_0.7169874568927109"> </span><span id="ouHighlight__93_96TO106_107">ke</span><span id="noHighlight_0.5269514238983863"> </span><span id="ouHighlight__98_100TO109_116">dalamnya</span><span id="noHighlight_0.17969060395847736">. </span><span id="ouHighlight__102_103TO119_122">Jika</span><span id="noHighlight_0.5047163225733902"> </span><span id="ouHighlight__105_107TO124_127">seks</span><span id="noHighlight_0.07280619624243045"> </span><span id="ouHighlight__109_113TO129_139">menyakitkan</span><span id="noHighlight_0.2673773770474952">,</span><span id="noHighlight_0.4515979046800207"> </span><span id="ouHighlight__119_123TO142_146">tidak</span><span id="noHighlight_0.5978928393200998"> </span><span id="ouHighlight__125_126TO148_151">akan</span><span id="noHighlight_0.5307762138681227"> </span><span id="ouHighlight__128_138TO153_164">menyenangkan</span><span id="noHighlight_0.24495663145602398">.</span><span id="noHighlight_0.5893802120592024"> </span><span id="ouHighlight__141_142TO167_170">Jika</span><span id="noHighlight_0.8528441196181098"> </span><span id="ouHighlight__149_154TO172_177">vagina</span><span id="noHighlight_0.10167040085576073"> </span><span id="ouHighlight__144_147TO179_182">Anda</span><span id="noHighlight_0.4293046809949278"> </span><span id="ouHighlight__156_160TO184_189">terasa</span><span id="noHighlight_0.731154785388965"> </span><span id="ouHighlight__162_164TO191_196">kering</span><span id="noHighlight_0.7826772209725932">,</span><span id="noHighlight_0.7729184772243354"> </span><span id="ouHighlight__167_169TO199_205">cobalah</span><span id="noHighlight_0.9063604032710465"> </span><span id="ouHighlight__173_181TO207_213">pelumas</span><span id="noHighlight_0.2647911950027094"> </span><span id="ouHighlight__183_188TO215_220">selama</span><span id="noHighlight_0.5352481152888109"> </span><span id="ouHighlight__190_192TO222_225">seks</span><span id="noHighlight_0.8545141664827821"> </span><span id="ouHighlight__194_195TO227_231">untuk</span><span id="noHighlight_0.6590012881101801"> </span><span id="ouHighlight__197_199TO233_239">melihat</span><span id="noHighlight_0.6050267111678386"> </span><span id="ouHighlight__201_202TO241_246">apakah</span><span id="noHighlight_0.8434531751814054"> </span><span id="ouHighlight__204_207TO248_251">yang</span><span id="noHighlight_0.9434805514687797"> </span><span id="ouHighlight__209_213TO253_260">membantu</span><span id="noHighlight_0.8045419899283567">.</span></div>
<br />
<div>
<span id="ouHighlight__0_1TO0_3">Jika</span><span id="noHighlight_0.5217306256680058"> </span><span id="ouHighlight__3_5TO5_8">Anda</span><span id="noHighlight_0.8209690994833757"> </span><span id="ouHighlight__7_10TO10_17">memiliki</span><span id="noHighlight_0.35739720576733525"> </span><span id="ouHighlight__12_21TO19_33">ketidaknyamanan</span><span id="noHighlight_0.0899062324666654"> </span><span id="ouHighlight__23_28TO35_44">di sekitar</span><span id="noHighlight_0.04123930764527506"> </span><span id="ouHighlight__35_42TO46_53">perineum</span><span id="noHighlight_0.7026108120119579"> </span><span id="ouHighlight__30_33TO55_58">Anda</span><span id="noHighlight_0.597255819263658">,</span><span id="noHighlight_0.38386352960729353"> </span><span id="ouHighlight__48_55TO61_67">mungkin</span><span id="noHighlight_0.6294185507886647"> </span><span id="ouHighlight__57_61TO69_73">layak</span><span id="noHighlight_0.5379271204044775"> </span><span id="ouHighlight__68_73TO75_83">kesehatan</span><span id="noHighlight_0.1704555730536199"> </span><span id="ouHighlight__75_81TO85_94">pengunjung</span><span id="noHighlight_0.8635725313546675"> </span><span id="ouHighlight__83_84TO96_99">atau</span><span id="noHighlight_0.50615776162206"> </span><span id="ouHighlight__86_87TO101_102">GP</span><span id="noHighlight_0.957153189043087"> </span><span id="ouHighlight__89_94TO104_111">memiliki</span><span id="noHighlight_0.11612269343091264"> </span><span id="ouHighlight__98_101TO113_119">melihat</span><span id="noHighlight_0.9400746900997167"> </span><span id="ouHighlight__63_66TO121_124">Anda</span><span id="noHighlight_0.09736369217995544"> </span><span id="ouHighlight__103_104TO126_130">untuk</span><span id="noHighlight_0.14037389100017506"> </span><span id="ouHighlight__106_110TO132_140">memeriksa</span><span id="noHighlight_0.758244841094377"> </span><span id="ouHighlight__112_115TO142_146">bahwa</span><span id="noHighlight_0.4123396928737241"> </span><span id="ouHighlight__117_120TO148_157">itu adalah</span><span id="noHighlight_0.0619524001958085"> </span><span id="ouHighlight__122_128TO159_169">penyembuhan</span><span id="noHighlight_0.6886855551431507"> </span><span id="ouHighlight__130_131TO171_176">dengan</span><span id="noHighlight_0.7894966580400107"> </span><span id="ouHighlight__143_145TO178_181">cara</span><span id="noHighlight_0.800355181773431"> </span><span id="ouHighlight__133_135TO183_186">yang</span><span id="noHighlight_0.4135039472265287"> </span><span id="ouHighlight__137_141TO188_192">benar</span><span id="noHighlight_0.7713636079730103">.</span></div>
<br />
<div>
<span id="ouHighlight__0_3TO0_6">Hal ini</span><span id="noHighlight_0.8902688935678319"> </span><span id="ouHighlight__5_7TO8_12">tidak</span><span id="noHighlight_0.13237993374585655"> </span><span id="ouHighlight__9_15TO14_18">biasa</span><span id="noHighlight_0.0686884933089622"> </span><span id="ouHighlight__17_18TO20_24">untuk</span><span id="noHighlight_0.5814977402356799"> </span><span id="ouHighlight__20_23TO26_31">merasa</span><span id="noHighlight_0.10035420983746035"> </span><span id="ouHighlight__25_28TO33_38">kurang</span><span id="noHighlight_0.44377442292234637"> </span><span id="ouHighlight__30_33TO40_46">seperti</span><span id="noHighlight_0.1394257710004474"> </span><span id="ouHighlight__35_40TO48_58">berhubungan</span><span id="noHighlight_0.40292304514610777"> </span><span id="ouHighlight__42_44TO60_63">seks</span><span id="noHighlight_0.7286064278001676"> </span><span id="ouHighlight__46_49TO65_72">daripada</span><span id="noHighlight_0.3563706155339713"> yang </span><span id="ouHighlight__51_53TO79_82">Anda</span><span id="noHighlight_0.370526160292979"> </span><span id="ouHighlight__55_58TO84_92">digunakan</span><span id="noHighlight_0.3523941518506254"> </span><span id="ouHighlight__60_61TO94_98">untuk</span><span id="ouHighlight__63_63TO99_99">-</span><span class="" id="ouHighlight__65_70TO100_109">yang telah</span><span id="noHighlight_0.1178687318463213"> </span><span id="ouHighlight__72_76TO111_119">diberikan</span></div>
<div>
</div>
<div>
<span id="ouHighlight__72_76TO111_119">ref:</span></div>
<div>
<span id="ouHighlight__72_76TO111_119">http://www.nhs.uk/Livewell/vagina-health/Pages/vagina-after-childbirth.aspx </span></div>
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Anonymoushttp://www.blogger.com/profile/17790537618482732321noreply@blogger.com0tag:blogger.com,1999:blog-1633096647204602536.post-64582845925946777452015-05-17T23:00:00.000-07:002015-05-17T23:00:05.520-07:00Apa yang harus makan sebelum dan sesudah latihan<div class="Wrap" id="OutputText" style="direction: ltr; text-align: left;" tabindex="99999">
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<span id="ouHighlight__0_3TO0_2">Apa</span><span id="noHighlight_0.3648689949674785"> yang </span><span id="ouHighlight__5_7TO9_12">Anda</span><span id="noHighlight_0.3705016460759891"> </span><span id="ouHighlight__9_11TO14_18">makan</span><span id="noHighlight_0.26120369320803927"> </span><span id="ouHighlight__13_18TO20_26">sebelum</span><span id="noHighlight_0.6251546088238669"> </span><span id="ouHighlight__20_22TO28_30">dan</span><span id="noHighlight_0.5879546554582995"> </span><span id="ouHighlight__24_28TO32_38">setelah</span><span id="noHighlight_0.8303576041429295"> </span><span id="ouHighlight__30_37TO40_48">pelatihan</span><span id="noHighlight_0.2511490542036734"> </span><span id="ouHighlight__39_40TO50_55">adalah</span><span id="noHighlight_0.07974083117245434"> </span><span id="ouHighlight__53_56TO57_62">bagian</span><span id="noHighlight_0.5361521603169317"> </span><span id="ouHighlight__44_51TO64_70">penting</span><span id="noHighlight_0.7174482190820038"> </span><span id="ouHighlight__58_59TO72_76">untuk</span><span id="noHighlight_0.03975355961675486"> </span><span class="" id="ouHighlight__61_67TO78_88">mendapatkan</span><span id="noHighlight_0.9080610663798676"> hasil </span><span id="ouHighlight__73_76TO96_103">maksimal</span><span id="noHighlight_0.37400075402324295"> </span><span id="ouHighlight__78_83TO105_108">dari</span><span id="noHighlight_0.38279520045163273"> </span><span id="ouHighlight__90_96TO110_113">sesi</span><span id="noHighlight_0.8577661042223788"> </span><span id="ouHighlight__85_88TO115_118">Anda</span><span id="noHighlight_0.4634266255565558"> </span><span id="ouHighlight__98_100TO120_122">dan</span><span id="noHighlight_0.0735506653723157"> </span><span id="ouHighlight__102_110TO124_131">mencapai</span><span id="noHighlight_0.411128937957444"> </span><span id="ouHighlight__117_121TO133_138">tujuan</span><span id="noHighlight_0.5329532510329715"> </span><span id="ouHighlight__112_115TO140_143">Anda</span><span id="noHighlight_0.3370916736142424">.</span><span id="noHighlight_0.20694758818061132"> </span><span id="ouHighlight__124_127TO146_151">Memang</span><span id="noHighlight_0.2956273367796619"> </span><span class="" id="ouHighlight__129_132TO153_157">benar</span><span id="noHighlight_0.6071223611510063"> </span><span id="ouHighlight__134_137TO159_161">apa</span><span id="noHighlight_0.6617864339282917"> yang </span><span id="ouHighlight__139_142TO168_173">mereka</span><span id="noHighlight_0.7999804638535702"> </span><span id="ouHighlight__144_146TO175_181">katakan</span><span id="noHighlight_0.5807307340356207">,</span><span id="noHighlight_0.875024074994086"> </span><span id="ouHighlight__149_151TO184_186">abs</span><span id="noHighlight_0.7248331289631783"> </span><span id="ouHighlight__153_158TO188_198">benar-benar</span><span id="noHighlight_0.22355243281419568"> </span><span id="ouHighlight__164_167TO200_205">dibuat</span><span id="noHighlight_0.06937637994270651"> </span><span id="ouHighlight__169_170TO207_208">di</span><span id="noHighlight_0.6018792463221102"> </span><span id="ouHighlight__176_182TO210_214">dapur</span><span id="noHighlight_0.11463002561627755">.</span><span id="noHighlight_0.5111664617716039"> </span><span id="ouHighlight__185_187TO217_220">Anda</span><span id="noHighlight_0.3599420607919822"> </span><span id="ouHighlight__189_191TO222_226">dapat</span><span id="noHighlight_0.41553206698321077"> </span><span class="" id="ouHighlight__196_203TO228_236">pelatihan</span><span id="noHighlight_0.7463593530463288"> </span><span id="ouHighlight__210_214TO238_241">hati</span><span id="noHighlight_0.8079008617897282"> </span><span id="ouHighlight__205_208TO243_246">Anda</span><span id="noHighlight_0.8033832682546507"> </span><span id="ouHighlight__216_218TO248_253">keluar</span><span id="noHighlight_0.014739638519373877">, </span><span id="ouHighlight__220_222TO256_259">tapi</span><span id="noHighlight_0.8910949249535943"> </span><span id="ouHighlight__224_225TO261_264">jika</span><span id="noHighlight_0.8799822310299518"> </span><span id="ouHighlight__227_232TO266_269">Anda</span><span id="noHighlight_0.952494160700045"> </span><span id="ouHighlight__234_236TO271_275">tidak</span><span id="noHighlight_0.3868656366996025"> </span><span id="ouHighlight__238_245TO277_282">memicu</span><span id="noHighlight_0.7670561750583509"> </span><span id="ouHighlight__252_255TO284_288">tubuh</span><span id="noHighlight_0.7439461187302403"> </span><span id="ouHighlight__247_250TO290_293">Anda</span><span id="noHighlight_0.712917241535447"> </span><span id="ouHighlight__257_264TO295_306">dengan benar</span><span id="noHighlight_0.1862539138290592">,</span><span id="noHighlight_0.3425747389064191"> </span><span id="ouHighlight__272_276TO309_314">tujuan</span><span id="noHighlight_0.5105091071624395"> </span><span id="ouHighlight__267_270TO316_319">Anda</span><span id="noHighlight_0.6994724173577603"> </span><span id="ouHighlight__278_281TO321_324">akan</span><span id="noHighlight_0.288815222386825"> </span><span id="ouHighlight__283_286TO326_332">menjaga</span><span id="noHighlight_0.7474111888878148"> </span><span id="ouHighlight__288_295TO334_343">menyelinap</span><span id="noHighlight_0.48065807902552493"> </span><span id="ouHighlight__297_300TO345_349">pergi</span><span id="noHighlight_0.751571464423417">.</span></div>
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<span id="ouHighlight__0_5TO0_6">Memilih</span><span id="noHighlight_0.17585780797050488"> </span><span id="ouHighlight__12_15TO8_14">makanan</span><span id="noHighlight_0.5389125049929855"> </span><span id="ouHighlight__7_10TO16_19">Anda</span><span id="noHighlight_0.2813719117371337"> </span><span id="ouHighlight__17_24TO21_31">berdasarkan</span><span id="noHighlight_0.8541824859278585"> </span><span id="ouHighlight__30_36TO33_37">jenis</span><span id="noHighlight_0.019400161928890602"> </span><span id="ouHighlight__38_45TO39_47">pelatihan</span><span id="noHighlight_0.052315654557550384"> yang </span><span id="ouHighlight__47_52TO54_57">Anda</span><span id="noHighlight_0.773683537754729"> </span><span id="ouHighlight__54_58TO59_65">lakukan</span><span id="noHighlight_0.7835623375800574"> </span><span id="ouHighlight__60_64TO67_72">(Lihat</span><span id="noHighlight_0.2274750442164868"> </span><span id="ouHighlight__83_89TO74_80">pilihan</span><span id="noHighlight_0.9138831623631205"> </span><span id="ouHighlight__70_81TO82_93">kaya protein</span><span id="noHighlight_0.8499784750632422"> </span><span id="ouHighlight__91_92TO95_99">untuk</span><span id="noHighlight_0.929770935662132"> </span><span id="ouHighlight__94_100TO101_109">mendukung</span><span id="noHighlight_0.4632897546145248"> </span><span id="ouHighlight__104_111TO111_118">kekuatan</span><span id="noHighlight_0.1002573115202231"> </span><span id="ouHighlight__113_116TO120_124">kerja</span><span id="noHighlight_0.6756291833973297"> </span><span id="ouHighlight__118_119TO126_129">atau</span><span id="noHighlight_0.023188227846398735"> </span><span id="ouHighlight__121_127TO131_143">menggabungkan</span><span id="noHighlight_0.8597693124792406"> </span><span id="ouHighlight__129_132TO145_148">Anda</span><span id="noHighlight_0.336985025712223"> </span><span id="ouHighlight__134_140TO150_156">protein</span><span id="noHighlight_0.11959018825177303"> </span><span id="ouHighlight__147_149TO158_163">rendah</span><span id="noHighlight_0.5101087823991295"> </span><span id="ouHighlight__154_165TO165_175">karbohidrat</span><span id="noHighlight_0.8040757613199443"> </span><span id="ouHighlight__151_152TO177_178">GI</span><span id="noHighlight_0.7800709370328386"> </span><span id="ouHighlight__167_173TO180_186">pilihan</span><span id="noHighlight_0.5313742375952157"> </span><span id="ouHighlight__175_176TO188_192">untuk</span><span id="noHighlight_0.13196817552572115"> </span><span id="ouHighlight__178_181TO194_200">memberi</span><span id="noHighlight_0.013476051474758055"> </span><span id="ouHighlight__183_185TO202_205">Anda</span><span id="noHighlight_0.14116956175530382"> </span><span id="ouHighlight__187_191TO207_214">kekuatan</span><span id="noHighlight_0.8154347512031724"> </span><span id="ouHighlight__193_199TO216_222">melalui</span><span id="noHighlight_0.09208334123565853"> </span><span id="ouHighlight__212_220TO224_230">latihan</span><span id="noHighlight_0.33581631105203835"> </span><span id="ouHighlight__204_210TO232_237">intens</span><span id="ouHighlight__212_220TO238_239">),</span><span id="noHighlight_0.889137122648733"> </span><span id="ouHighlight__222_224TO241_243">dan</span><span id="noHighlight_0.004278994636775724"> </span><span id="ouHighlight__226_235TO245_251">berhati</span><span id="noHighlight_0.3396003992661093">-hati </span><span id="ouHighlight__237_238TO258_262">untuk</span><span id="noHighlight_0.9080560796279138"> </span><span id="ouHighlight__240_246TO264_275">mengkonsumsi</span><span id="noHighlight_0.6811718642025788"> </span><span id="ouHighlight__248_251TO277_282">mereka</span><span id="noHighlight_0.6849565765398845"> </span><span id="ouHighlight__253_254TO284_287">pada</span><span id="noHighlight_0.09897647910734497"> </span><span id="ouHighlight__266_269TO289_293">waktu</span><span id="noHighlight_0.662760964809936"> </span><span id="ouHighlight__256_258TO295_298">yang</span><span id="noHighlight_0.10352943791106783"> </span><span id="ouHighlight__260_264TO300_304">tepat</span><span id="noHighlight_0.4431385491290495"> </span><span id="ouHighlight__271_272TO306_310">untuk</span><span id="noHighlight_0.27820466998772186"> </span><span id="ouHighlight__274_277TO312_321">memastikan</span><span id="noHighlight_0.6851481556468396"> </span><span id="ouHighlight__279_282TO323_327">bahwa</span><span id="noHighlight_0.1348078634665426"> </span><span id="ouHighlight__289_292TO329_333">tubuh</span><span id="noHighlight_0.9548223507120533"> </span><span id="ouHighlight__284_287TO335_338">Anda</span><span id="noHighlight_0.8001242226610521"> </span><span id="ouHighlight__294_295TO340_345">adalah</span><span id="noHighlight_0.5922234130607148"> </span><span id="ouHighlight__297_306TO347_355">melakukan</span><span id="noHighlight_0.4840539830579913"> </span><span id="ouHighlight__311_313TO357_360">yang</span><span id="noHighlight_0.4777685261051021"> </span><span id="ouHighlight__315_318TO362_368">terbaik</span><span id="noHighlight_0.21854073413447683">.</span><span id="noHighlight_0.9307448773372784"> </span><span class="" id="ouHighlight__321_333TO371_381">Karbohidrat</span><span id="noHighlight_0.10145171008482856"> </span><span id="ouHighlight__335_344TO383_395">memetabolisme</span><span id="noHighlight_0.2730949567985136"> </span><span id="ouHighlight__346_352TO397_401">cepat</span><span id="noHighlight_0.20451428926053317"> </span><span id="ouHighlight__354_360TO403_410">(sekitar</span><span id="noHighlight_0.5721930857271136"> </span><span id="ouHighlight__362_363TO412_413">30</span><span id="noHighlight_0.7111098231275689"> </span><span id="ouHighlight__365_373TO415_421">menit),</span><span id="noHighlight_0.9220251349945596"> </span><span id="ouHighlight__375_379TO423_431">sementara</span><span id="noHighlight_0.6180554464397117"> </span><span id="ouHighlight__381_387TO433_439">protein</span><span id="noHighlight_0.22062274775731983"> </span><span id="ouHighlight__389_391TO441_445">dapat</span><span id="noHighlight_0.17347462894885457"> </span><span id="ouHighlight__393_396TO447_459">memakan waktu</span><span id="noHighlight_0.5936071701800792"> </span><span id="ouHighlight__398_402TO461_466">hingga</span><span id="noHighlight_0.9166030552134781"> </span><span id="ouHighlight__404_406TO468_470">dua</span><span id="noHighlight_0.4432167142665534"> </span><span id="ouHighlight__408_412TO472_474">jam</span><span id="noHighlight_0.8491515279093211">.</span></div>
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<span id="ouHighlight__0_0TO0_0">5</span><span id="noHighlight_0.9064262024268347"> </span><span id="ouHighlight__22_27TO2_8">makanan</span><span id="noHighlight_0.7095662290630522"> </span><span id="ouHighlight__9_20TO10_21">kaya protein</span><span id="noHighlight_0.19263280848114595"> </span><span id="ouHighlight__2_7TO23_31">sederhana</span></div>
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<span id="ouHighlight__0_1TO0_1">1.</span><span id="noHighlight_0.36948546077498445"> </span><span id="ouHighlight__3_7TO3_10">campuran</span><span id="noHighlight_0.9509288252816732"> </span><span id="ouHighlight__9_12TO12_17">kacang</span><span id="noHighlight_0.3285004399897795">:</span><span id="noHighlight_0.42231505255161805"> </span><span id="ouHighlight__15_17TO20_24">Untuk</span><span id="noHighlight_0.4581089099972384"> </span><span id="ouHighlight__50_52TO26_28">hit</span><span id="noHighlight_0.5532848779498114"> </span><span id="ouHighlight__42_48TO30_36">protein</span><span id="noHighlight_0.8134543706950662"> </span><span id="ouHighlight__21_25TO38_42">cepat</span><span id="noHighlight_0.6486412949417287"> </span><span id="ouHighlight__27_29TO44_46">dan</span><span id="noHighlight_0.527381422689293"> </span><span id="ouHighlight__31_40TO48_62">mudah digunakan</span><span id="noHighlight_0.522151440702863">,</span><span id="noHighlight_0.5294330900680987"> </span><span id="ouHighlight__55_57TO65_68">Anda</span><span id="noHighlight_0.12221105504420005"> </span><span id="ouHighlight__59_63TO70_74">tidak</span><span id="noHighlight_0.23626690476767165"> </span><span id="ouHighlight__65_66TO76_79">bisa</span><span id="noHighlight_0.4577127410961447"> </span><span id="ouHighlight__68_71TO81_88">melewati</span><span id="noHighlight_0.5044648724970635"> </span><span id="ouHighlight__80_86TO90_97">beberapa</span><span id="noHighlight_0.7721080712426879"> </span><span id="ouHighlight__75_78TO99_102">baik</span><span id="noHighlight_0.7382936515091401"> </span><span id="ouHighlight__91_94TO104_109">kacang</span><span id="noHighlight_0.12854627232647287">.</span><span id="noHighlight_0.7357252999503804"> </span><span id="ouHighlight__97_103TO112_117">Mereka</span><span id="noHighlight_0.42821439215460877"> </span><span id="ouHighlight__105_108TO119_122">juga</span><span id="noHighlight_0.7345881095949683"> </span><span id="ouHighlight__110_115TO124_130">dikemas</span><span id="noHighlight_0.24403801861010477"> </span><span id="ouHighlight__117_120TO132_137">dengan</span><span id="noHighlight_0.6138389326983105"> </span><span id="ouHighlight__138_142TO139_142">asam</span><span id="noHighlight_0.022301000163356344"> </span><span id="ouHighlight__132_136TO144_148">lemak</span><span id="noHighlight_0.31751694015795573"> </span><span id="ouHighlight__122_130TO150_157">esensial</span><span id="noHighlight_0.1982000394577742">,</span><span id="noHighlight_0.1339591472821544"> </span><span id="ouHighlight__145_149TO160_164">serat</span><span id="noHighlight_0.5536874332784789">,</span><span id="noHighlight_0.39146724558023027"> </span><span id="ouHighlight__152_158TO167_173">protein</span><span id="noHighlight_0.886116836052212">,</span><span id="noHighlight_0.6630664272692074"> </span><span id="ouHighlight__161_164TO176_179">seng</span><span id="noHighlight_0.37626419451439364">,</span><span id="noHighlight_0.5246768432145359"> </span><span id="ouHighlight__167_175TO182_190">magnesium</span><span id="noHighlight_0.26944298341653317">,</span><span id="noHighlight_0.9284319845807867"> </span><span id="ouHighlight__178_184TO193_199">vitamin</span><span id="noHighlight_0.8919909192850879"> </span><span id="ouHighlight__186_186TO201_201">E</span><span id="noHighlight_0.05966015529684909"> </span><span id="ouHighlight__188_190TO203_205">dan</span><span id="noHighlight_0.09881909779557552"> </span><span id="ouHighlight__192_193TO207_208">B6</span><span id="noHighlight_0.1939526741146651"> </span><span id="ouHighlight__195_197TO210_212">dan</span><span id="noHighlight_0.9205545914014176"> </span><span id="ouHighlight__199_204TO214_218">folat</span><span id="noHighlight_0.1896575962468321">.</span></div>
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<span id="ouHighlight__0_1TO0_1">2.</span><span id="noHighlight_0.1835116559739265"> </span><span id="ouHighlight__3_6TO3_7">telur</span><span id="noHighlight_0.5856584743424907">:</span><span id="noHighlight_0.8112486080250148"> </span><span id="ouHighlight__9_12TO10_14">Telur</span><span id="noHighlight_0.1656933287113862"> </span><span id="ouHighlight__14_20TO16_25">mengandung</span><span id="noHighlight_0.6481031133454045"> </span><span id="ouHighlight__34_46TO27_37">konsentrasi</span><span id="noHighlight_0.26134554477155636"> </span><span id="ouHighlight__26_32TO39_47">tertinggi</span><span id="noHighlight_0.7806917685545288"> </span><span id="ouHighlight__51_57TO49_55">protein</span><span id="noHighlight_0.19195639301637302"> </span><span id="ouHighlight__59_62TO57_60">dari</span><span id="noHighlight_0.809664873346813"> </span><span id="ouHighlight__69_73TO62_67">hampir</span><span id="noHighlight_0.8162615440356703"> </span><span id="ouHighlight__75_77TO69_73">semua</span><span id="noHighlight_0.15949595677032968"> </span><span id="ouHighlight__85_88TO75_81">makanan</span><span id="noHighlight_0.6350561367363095"> </span><span id="ouHighlight__79_83TO83_86">lain</span><span id="noHighlight_0.6164835457013333">.</span><span id="noHighlight_0.7984209870715695"> </span><span id="ouHighlight__91_94TO89_94">Mereka</span><span id="noHighlight_0.9908805658177092"> </span><span id="ouHighlight__96_99TO96_99">juga</span><span id="noHighlight_0.13170411640440216"> </span><span id="ouHighlight__101_107TO101_106">berisi</span><span id="noHighlight_0.7305737369861508"> </span><span id="ouHighlight__109_113TO108_114">delapan</span><span id="noHighlight_0.7609012986746385"> </span><span id="ouHighlight__131_135TO116_119">asam</span><span id="noHighlight_0.402285706480897"> </span><span id="ouHighlight__125_129TO121_125">amino</span><span id="noHighlight_0.9053425079558058"> </span><span id="ouHighlight__115_123TO127_134">esensial</span><span id="noHighlight_0.011437627786295312"> yang </span><span id="ouHighlight__137_142TO141_150">diperlukan</span><span id="noHighlight_0.41854936779147645"> </span><span id="ouHighlight__144_146TO152_156">untuk</span><span id="noHighlight_0.6662824633413966"> </span><span id="ouHighlight__165_172TO158_166">pemulihan</span><span id="noHighlight_0.02979054524215541"> </span><span id="ouHighlight__148_156TO168_174">efektif</span><span id="noHighlight_0.5715227185800836"> </span><span id="ouHighlight__158_163TO176_179">otot</span><span id="noHighlight_0.3803615200168362">.</span></div>
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<span id="ouHighlight__0_1TO0_1">3.</span><span id="noHighlight_0.8860854994670746"> </span><span id="ouHighlight__3_9TO3_9">PROTEIN</span><span id="noHighlight_0.308156018329504"> </span><span class="" id="ouHighlight__11_14TO11_13">Bar</span><span id="noHighlight_0.9003866944639652">:</span><span id="noHighlight_0.5390395190557041"> </span><span id="ouHighlight__17_20TO16_18">ini</span><span id="noHighlight_0.989379327208933"> </span><span id="ouHighlight__22_27TO20_28">terdengar</span><span id="noHighlight_0.5933445803302235"> </span><span id="ouHighlight__29_35TO30_34">jelas</span><span id="noHighlight_0.6308396155977231">, </span><span id="ouHighlight__37_39TO37_42">tetapi</span><span id="noHighlight_0.12035847435005742"> </span><span id="ouHighlight__42_43TO44_47">pada</span><span id="noHighlight_0.1565937986491157"> </span><span id="ouHighlight__45_48TO49_60">kenyataannya</span><span id="noHighlight_0.48045651568381376">,</span><span id="noHighlight_0.7595375809125822"> </span><span id="ouHighlight__51_53TO63_67">tidak</span><span id="noHighlight_0.16877280797525052"> </span><span id="ouHighlight__55_57TO69_73">semua</span><span id="noHighlight_0.839780123536389"> </span><span id="ouHighlight__59_65TO75_81">protein</span><span id="noHighlight_0.9744551630418758"> </span><span id="ouHighlight__67_70TO83_85">Bar</span><span id="noHighlight_0.40146915750436285"> </span><span id="ouHighlight__76_82TO87_96">diciptakan</span><span id="noHighlight_0.674037954475428"> </span><span id="ouHighlight__84_88TO98_101">sama</span><span id="noHighlight_0.09254944062080772">.</span><span id="noHighlight_0.11055559624341138"> </span><span id="ouHighlight__91_94TO104_111">Beberapa</span><span id="noHighlight_0.962269275738891"> </span><span id="ouHighlight__103_109TO113_119">pilihan</span><span id="noHighlight_0.5404647772909028"> </span><span id="ouHighlight__111_116TO121_129">Anda akan</span><span id="noHighlight_0.14743902445847357"> </span><span id="ouHighlight__118_121TO131_139">menemukan</span><span id="noHighlight_0.07281452753231321"> </span><span id="ouHighlight__123_124TO141_142">di</span><span id="noHighlight_0.11814156109404184"> rak-</span><span id="ouHighlight__130_136TO148_150">rak</span><span id="noHighlight_0.517096471453067"> </span><span id="ouHighlight__138_140TO152_155">yang</span><span id="noHighlight_0.274808125758357"> </span><span id="ouHighlight__142_147TO157_163">dikemas</span><span id="noHighlight_0.5886422574114076"> </span><span id="ouHighlight__149_152TO165_170">dengan</span><span id="noHighlight_0.12743497205843357"> </span><span id="ouHighlight__162_166TO172_175">gula</span><span id="noHighlight_0.9872575643244449"> </span><span id="ouHighlight__154_160TO177_184">sebanyak</span><span id="noHighlight_0.8684838507076145"> </span><span id="ouHighlight__168_169TO186_192">seperti</span><span id="noHighlight_0.6130608135181962"> yang </span><span id="ouHighlight__171_175TO199_207">Anda akan</span><span id="noHighlight_0.31606885660337736"> </span><span id="ouHighlight__177_180TO209_217">menemukan</span><span id="noHighlight_0.06342847804693341"> </span><span id="ouHighlight__182_183TO219_220">di</span><span id="noHighlight_0.2238864779105747"> </span><span id="ouHighlight__185_185TO222_227">sebuah</span><span id="noHighlight_0.46985301968727056"> </span><span id="ouHighlight__187_189TO229_231">bar</span><span id="noHighlight_0.17763226074918848"> </span><span id="ouHighlight__194_202TO233_239">cokelat</span><span id="noHighlight_0.7898442712017427">.</span><span id="noHighlight_0.4011203439897679"> </span><span id="ouHighlight__205_210TO242_248">Memilih</span><span id="noHighlight_0.42631797717089825"> </span><span id="ouHighlight__212_212TO250_255">sebuah</span><span id="noHighlight_0.033867350171811084"> </span><span id="ouHighlight__222_224TO257_259">bar</span><span id="noHighlight_0.7679114208976487"> </span><span id="ouHighlight__214_220TO261_267">protein</span><span id="noHighlight_0.8985247748269258"> </span><span id="ouHighlight__226_229TO269_272">yang</span><span id="noHighlight_0.14416790721217376"> </span><span id="ouHighlight__231_234TO274_284">menggunakan</span><span id="noHighlight_0.6123784010716574"> bahan-</span><span id="ouHighlight__252_262TO292_296">bahan</span><span id="noHighlight_0.18848240633401636"> </span><span id="ouHighlight__244_250TO298_302">alami</span><span id="noHighlight_0.6014374425075533"> yang </span><span id="ouHighlight__236_242TO309_316">sebanyak</span><span id="noHighlight_0.5711722396180715"> </span><span id="ouHighlight__267_274TO318_324">mungkin</span><span id="noHighlight_0.21579162881589797"> </span><span id="ouHighlight__276_278TO326_328">dan</span><span id="noHighlight_0.08022204154702883"> </span><span id="ouHighlight__280_286TO330_337">pastikan</span><span id="noHighlight_0.6164299137686549"> </span><span id="ouHighlight__288_289TO339_343">untuk</span><span id="noHighlight_0.6164751793024681"> </span><span id="ouHighlight__291_299TO345_353">memeriksa</span><span id="noHighlight_0.38022342687786437"> </span><span id="ouHighlight__311_317TO355_359">kadar</span><span id="noHighlight_0.5647461061633098"> </span><span id="ouHighlight__305_309TO361_364">gula</span><span id="noHighlight_0.15303335033883658">.</span></div>
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<div>
<span id="ouHighlight__0_1TO0_1">4.</span><span id="noHighlight_0.13669598403804628"> </span><span id="ouHighlight__3_10TO3_9">ALPUKAT</span><span id="noHighlight_0.4626260767429542">:</span><span id="noHighlight_0.4535501633802326"> </span><span id="ouHighlight__13_19TO12_18">Alpukat</span><span id="noHighlight_0.2707478624635564"> </span><span id="ouHighlight__21_27TO20_26">protein</span><span id="noHighlight_0.39021424852564146"> </span><span id="ouHighlight__32_37TO28_32">mudah</span><span id="noHighlight_0.7901428297614596"> </span><span id="ouHighlight__39_46TO34_40">diserap</span><span id="noHighlight_0.04187000921637796"> </span><span id="ouHighlight__48_49TO42_45">oleh</span><span id="noHighlight_0.031633529195137955"> </span><span id="ouHighlight__55_58TO47_51">tubuh</span><span id="noHighlight_0.6563837492262607"> </span><span id="ouHighlight__60_69TO53_58">karena</span><span id="noHighlight_0.8935418945327196"> </span><span id="ouHighlight__75_81TO60_63">buah</span><span id="noHighlight_0.09893648209542993"> </span><span id="ouHighlight__94_100TO65_73">kandungan</span><span id="noHighlight_0.41484049294355896"> </span><span id="ouHighlight__88_92TO75_79">serat</span><span id="noHighlight_0.9358308959404494"> yang </span><span id="ouHighlight__83_86TO86_91">tinggi</span><span id="noHighlight_0.8532790252227094">.</span><span id="noHighlight_0.5456586859551298"> </span><span id="ouHighlight__103_109TO94_99">Mereka</span><span id="noHighlight_0.897076889320205"> </span><span id="ouHighlight__111_114TO101_104">juga</span><span id="noHighlight_0.1531821977809087"> </span><span id="ouHighlight__103_109TO106_110">sudah</span><span id="noHighlight_0.6299493970165988"> </span><span id="ouHighlight__116_119TO112_116">penuh</span><span id="noHighlight_0.9661252276853779"> </span><span id="ouHighlight__134_137TO118_122">lemak</span><span id="noHighlight_0.9668495095372084"> </span><span id="ouHighlight__124_132TO124_128">jenuh</span><span id="noHighlight_0.737144899876969">,</span><span id="noHighlight_0.9167415424849096"> </span><span id="ouHighlight__146_149TO131_134">asam</span><span id="noHighlight_0.8352700862349218"> </span><span id="ouHighlight__140_144TO136_140">folat</span><span id="noHighlight_0.7919876509370283"> </span><span id="ouHighlight__151_153TO142_144">dan</span><span id="noHighlight_0.008858027038045946"> </span><span id="ouHighlight__155_162TO146_152">vitamin</span><span id="noHighlight_0.032652597815871265"> </span><span id="ouHighlight__164_165TO154_155">C,</span><span id="noHighlight_0.37458767245345426"> </span><span id="ouHighlight__167_167TO157_157">E</span><span id="noHighlight_0.6374767743352665"> </span><span id="ouHighlight__169_171TO159_161">dan</span><span id="noHighlight_0.14624485522934016"> </span><span id="ouHighlight__173_174TO163_164">K.</span></div>
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<div>
<span id="ouHighlight__0_1TO0_1">5.</span><span id="noHighlight_0.058417932023617114"> </span><span id="ouHighlight__3_9TO3_6">ayam</span><span id="noHighlight_0.24874663451547063">:</span><span id="noHighlight_0.23215884274556198"> </span><span id="ouHighlight__12_18TO9_12">Ayam</span><span id="noHighlight_0.5106546931080477"> </span><span id="ouHighlight__20_27TO14_23">mengandung</span><span id="noHighlight_0.48596706158637637"> </span><span id="ouHighlight__29_32TO25_36">lebih banyak</span><span id="noHighlight_0.18778188544772134"> </span><span id="ouHighlight__34_40TO38_44">protein</span><span id="noHighlight_0.7679945839191247"> </span><span id="ouHighlight__42_44TO46_48">dan</span><span id="noHighlight_0.5270780353157727"> </span><span id="ouHighlight__46_49TO50_62">lebih sedikit</span><span id="noHighlight_0.63868678373125"> </span><span id="ouHighlight__51_53TO64_68">lemak</span><span id="noHighlight_0.5871254610169807"> </span><span id="ouHighlight__55_58TO70_73">dari</span><span id="noHighlight_0.06332438732771406"> </span><span id="ouHighlight__64_67TO75_80">daging</span><span id="noHighlight_0.4384835406683082"> </span><span id="ouHighlight__60_62TO82_86">merah</span><span id="noHighlight_0.32830213470173064">.</span><span id="noHighlight_0.8413917442160485"> </span><span id="ouHighlight__70_77TO89_95">Mencari</span><span id="noHighlight_0.5863354197648741"> </span><span id="ouHighlight__87_93TO97_103">pilihan</span><span id="noHighlight_0.23507971875942157"> </span><span id="ouHighlight__79_85TO105_111">organik</span><span id="noHighlight_0.8035967225372155"> </span><span id="ouHighlight__95_96TO113_117">untuk</span><span id="noHighlight_0.5887727968540286"> </span><span id="ouHighlight__98_105TO119_131">memaksimalkan</span><span id="noHighlight_0.5937474344300754"> </span><span id="ouHighlight__111_117TO133_139">vitamin</span><span id="noHighlight_0.047617925346854495"> </span><span id="ouHighlight__119_121TO141_143">dan</span><span id="noHighlight_0.483267313684566"> </span><span id="ouHighlight__131_137TO145_153">kandungan</span><span id="noHighlight_0.7058214688335772"> </span><span class="" id="ouHighlight__123_129TO155_161">mineral</span><span id="noHighlight_0.6658394850547765">,</span><span id="noHighlight_0.931046112431495"> </span><span id="ouHighlight__140_142TO164_166">dan</span><span id="noHighlight_0.8303922221604321"> </span><span id="ouHighlight__144_149TO168_174">memilih</span><span id="noHighlight_0.7034389649972291"> </span><span id="ouHighlight__155_161TO176_189">paling ramping</span><span id="noHighlight_0.45042761497460637">,</span><span id="noHighlight_0.5025678513914724"> </span><span id="ouHighlight__164_171TO192_196">segar</span><span id="noHighlight_0.21729916990542653"> </span><span id="ouHighlight__173_176TO198_207">pemotongan</span><span id="noHighlight_0.5371583485821068"> </span><span id="ouHighlight__178_186TO209_216">tersedia</span><span id="noHighlight_0.5060828766031457">.</span></div>
<br />
<div>
<span id="ouHighlight__0_3TO0_4">>> 20</span><span id="noHighlight_0.9600741920002396"> </span><span id="ouHighlight__5_9TO6_12">makanan</span><span id="noHighlight_0.9127017878906157"> </span><span id="ouHighlight__11_14TO14_19">tinggi</span><span id="noHighlight_0.8131859429195233"> </span><span id="ouHighlight__19_25TO21_27">protein</span></div>
<div>
<span id="ouHighlight__0_0TO0_0">5</span><span id="noHighlight_0.48407636858040937"> </span><span id="ouHighlight__27_32TO2_8">makanan</span><span id="noHighlight_0.712024101967847"> </span><span id="ouHighlight__9_25TO10_25">kaya karbohidrat</span><span id="noHighlight_0.7794971501593653"> </span><span id="ouHighlight__2_7TO27_35">sederhana</span></div>
<br />
<div>
<span id="ouHighlight__0_1TO0_1">1.</span><span id="noHighlight_0.20849673902609844"> </span><span class="" id="ouHighlight__3_9TO3_8">pisang</span><span id="noHighlight_0.004419306830822256">:</span><span id="noHighlight_0.785808920595376"> </span><span id="ouHighlight__12_15TO11_16">Tinggi</span><span id="noHighlight_0.015589754789482324"> </span><span id="ouHighlight__20_28TO18_23">kalium</span><span id="noHighlight_0.7121387661616594">,</span><span id="noHighlight_0.19451490809475702"> </span><span id="ouHighlight__31_36TO26_31">sangat</span><span id="noHighlight_0.6656925455269259"> </span><span id="ouHighlight__38_47TO33_37">mudah</span><span id="noHighlight_0.7410264789091839">,</span><span id="noHighlight_0.4437000382833417"> </span><span id="ouHighlight__50_54TO40_44">murah</span><span id="noHighlight_0.1161139776529555"> </span><span id="ouHighlight__56_58TO46_48">dan</span><span id="noHighlight_0.6685822123619859"> </span><span id="ouHighlight__60_67TO50_54">penuh</span><span id="noHighlight_0.7734362999649012"> </span><span id="ouHighlight__69_72TO56_61">dengan</span><span id="noHighlight_0.7333142535390154"> </span><span id="ouHighlight__91_95TO63_73">karbohidrat</span><span id="noHighlight_0.5656990155965023"> </span><span id="ouHighlight__74_89TO75_90">penghasil energi</span><span id="noHighlight_0.23225281539890208">,</span><span id="noHighlight_0.6314784502055422"> </span><span id="ouHighlight__98_104TO93_98">pisang</span><span id="noHighlight_0.25167494297266724"> </span><span id="ouHighlight__106_108TO100_105">adalah</span><span id="noHighlight_0.6328513702831623"> </span><span id="ouHighlight__129_137TO107_113">fanatik</span><span id="noHighlight_0.5259792093805189"> </span><span id="ouHighlight__121_127TO115_123">kebugaran</span><span id="noHighlight_0.7011465590611836"> </span><span id="ouHighlight__114_119TO125_130">kardio</span><span id="noHighlight_0.20736989218714674"> </span><span id="ouHighlight__139_143TO132_142">pergi-untuk</span><span id="noHighlight_0.5340300036578459"> </span><span class="" id="ouHighlight__145_149TO144_157">makanan ringan</span><span id="noHighlight_0.9084550374952851">.</span></div>
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<div>
<span id="ouHighlight__0_1TO0_1">2.</span><span id="noHighlight_0.6355568590444725"> </span><span id="ouHighlight__3_12TO3_8">gandum</span><span id="noHighlight_0.5571886219769986"> </span><span id="ouHighlight__14_17TO10_12">OAT</span><span id="noHighlight_0.9478235757077114">:</span><span id="noHighlight_0.6463555746879097"> </span><span id="ouHighlight__20_29TO15_20">gandum</span><span id="noHighlight_0.4783229499918755"> </span><span id="ouHighlight__31_34TO22_27">gandum</span><span id="noHighlight_0.7259785325703649"> </span><span id="ouHighlight__40_48TO29_33">lezat</span><span id="noHighlight_0.8984266052499219"> </span><span id="ouHighlight__50_52TO35_37">dan</span><span id="noHighlight_0.12058567123508401"> </span><span id="ouHighlight__54_57TO39_43">mudah</span><span id="noHighlight_0.23992554759334095"> </span><span id="ouHighlight__62_67TO45_51">dicerna</span><span id="noHighlight_0.9220244059487605"> </span><span id="ouHighlight__69_74TO53_59">sebelum</span><span id="noHighlight_0.36494750320512137"> </span><span id="ouHighlight__76_77TO61_64">atau</span><span id="noHighlight_0.3487652236794757"> </span><span id="ouHighlight__79_83TO66_72">setelah</span><span id="noHighlight_0.5869529575909437"> </span><span id="ouHighlight__87_93TO74_80">latihan</span><span id="noHighlight_0.6982569031371676">.</span><span id="noHighlight_0.49243242704005497"> </span><span id="ouHighlight__108_112TO83_87">Serat</span><span id="noHighlight_0.6370262923327246"> </span><span id="ouHighlight__100_106TO89_93">larut</span><span id="noHighlight_0.07025891905939119"> </span><span id="ouHighlight__114_115TO95_99">dalam</span><span id="noHighlight_0.36055746034913794"> </span><span id="ouHighlight__117_123TO101_107">oatmeal</span><span id="noHighlight_0.5222701251289615"> </span><span id="ouHighlight__129_132TO109_112">juga</span><span id="noHighlight_0.6989805651899901"> </span><span id="ouHighlight__125_127TO114_118">dapat</span><span id="noHighlight_0.8750726567012835"> </span><span id="ouHighlight__134_137TO120_127">membantu</span><span id="noHighlight_0.44856818499690043"> </span><span id="ouHighlight__139_143TO129_138">menurunkan</span><span id="noHighlight_0.08790917875825466"> </span><span id="ouHighlight__145_155TO140_149">kolesterol</span><span id="noHighlight_0.17942402263605373">.</span><span id="noHighlight_0.43146525372621947"> </span><span id="ouHighlight__158_164TO152_164">Menggabungkan</span><span id="noHighlight_0.06612345128430941"> </span><span id="ouHighlight__166_169TO166_171">dengan</span><span id="noHighlight_0.7525995395895689"> </span><span id="ouHighlight__171_177TO173_179">berries</span><span id="noHighlight_0.17312545201070573"> </span><span id="ouHighlight__179_181TO181_185">untuk</span><span id="noHighlight_0.9231668977288066"> </span><span id="ouHighlight__204_206TO187_193">memukul</span><span id="noHighlight_0.31633865959841456"> </span><span id="ouHighlight__192_202TO195_205">antioksidan</span><span id="noHighlight_0.458500594594774"> </span><span id="ouHighlight__186_190TO207_217">ditambahkan</span><span id="noHighlight_0.5352380152176553"> </span><span id="ouHighlight__208_209TO219_222">atau</span><span id="noHighlight_0.47198666530476274"> </span><span id="ouHighlight__211_214TO224_231">beberapa</span><span id="noHighlight_0.21846194842075972"> </span><span id="ouHighlight__216_222TO233_238">yogurt</span><span id="noHighlight_0.8738804765625545"> </span><span id="ouHighlight__224_225TO240_244">untuk</span><span id="noHighlight_0.6050686301300062"> </span><span id="ouHighlight__227_229TO246_253">menambah</span><span id="noHighlight_0.9205956850196175"> </span><span id="ouHighlight__231_237TO255_261">protein</span><span id="noHighlight_0.2619147265813553">.</span></div>
<br />
<div>
<span id="ouHighlight__0_1TO0_1">3.</span><span id="noHighlight_0.22520879356372947"> </span><span id="ouHighlight__3_7TO3_5">ubi</span><span id="noHighlight_0.6180578312672609"> </span><span id="ouHighlight__9_16TO7_11">jalar</span><span id="noHighlight_0.8594046939766259">:</span><span id="noHighlight_0.9040660272273601"> </span><span id="ouHighlight__19_23TO14_16">ubi</span><span id="noHighlight_0.18135104364289578"> </span><span id="ouHighlight__25_32TO18_22">jalar</span><span id="noHighlight_0.5514572955325338"> </span><span id="ouHighlight__34_36TO24_29">adalah</span><span id="noHighlight_0.20769223030914696"> </span><span id="ouHighlight__46_51TO31_36">sumber</span><span id="noHighlight_0.864168285685748"> </span><span id="ouHighlight__53_65TO38_48">karbohidrat</span><span id="noHighlight_0.7456329202493733">,</span><span id="noHighlight_0.6063827521139183"> </span><span id="ouHighlight__68_70TO51_53">dan</span><span id="noHighlight_0.640217737403486"> </span><span id="ouHighlight__72_78TO55_67">mereka sedang</span><span id="noHighlight_0.9070126775022698"> </span><span id="ouHighlight__80_83TO69_72">juga</span><span id="noHighlight_0.16778075788513125"> </span><span id="ouHighlight__85_90TO74_80">dikemas</span><span id="noHighlight_0.6759139098663948"> </span><span id="ouHighlight__92_95TO82_87">dengan</span><span id="noHighlight_0.9204302713723567"> </span><span id="ouHighlight__97_104TO89_95">vitamin</span><span id="noHighlight_0.09728416764649961"> </span><span id="ouHighlight__106_108TO97_99">dan</span><span id="noHighlight_0.6006102239174919"> </span><span id="ouHighlight__110_117TO101_107">mineral</span><span id="noHighlight_0.44683259622589266">.</span><span id="noHighlight_0.38527836971676666"> </span><span id="ouHighlight__120_123TO110_119">Memanggang</span><span id="noHighlight_0.4053846868703429"> </span><span id="ouHighlight__125_128TO121_126">mereka</span><span id="noHighlight_0.5090661973640306">,</span><span id="noHighlight_0.9284157032556646"> </span><span id="ouHighlight__131_135TO129_133">steam</span><span id="noHighlight_0.11607430130969398"> </span><span id="ouHighlight__137_140TO135_140">mereka</span><span id="ouHighlight__141_141TO141_141">;</span><span id="noHighlight_0.49753542193084144"> </span><span id="ouHighlight__143_150TO143_156">menggunakannya</span><span id="noHighlight_0.22996331258328728"> </span><span id="ouHighlight__152_153TO158_162">dalam</span><span id="noHighlight_0.5982450743096371"> </span><span id="ouHighlight__155_160TO164_168">salad</span><span id="noHighlight_0.45910934538853565"> </span><span id="ouHighlight__162_163TO170_173">atau</span><span id="noHighlight_0.6135530911735317"> </span><span id="ouHighlight__165_167TO175_181">mencoba</span><span id="noHighlight_0.18331190503270578"> </span><span id="ouHighlight__169_174TO183_193">menambahkan</span><span id="noHighlight_0.02358502986780331"> </span><span id="ouHighlight__176_179TO195_200">mereka</span><span id="noHighlight_0.9345035263356218"> </span><span id="ouHighlight__181_182TO202_203">ke</span><span id="noHighlight_0.08860523951198762"> </span><span id="ouHighlight__189_197TO205_212">smoothie</span><span id="noHighlight_0.28787249201052645"> </span><span class="" id="ouHighlight__184_187TO214_217">Anda</span><span id="noHighlight_0.751449174933562">.</span></div>
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<span id="ouHighlight__0_1TO0_1">4.</span><span id="noHighlight_0.8469975779918884"> </span><span id="ouHighlight__3_7TO3_7">GREEN</span><span id="noHighlight_0.6994950427378399"> </span><span id="ouHighlight__9_13TO9_13">LEAFY</span><span id="noHighlight_0.3578047781207141"> </span><span id="ouHighlight__15_24TO15_21">sayuran</span><span id="noHighlight_0.8710658560276996">:</span><span id="noHighlight_0.4289369363409439"> </span><span id="ouHighlight__27_31TO24_31">Berpikir</span><span id="noHighlight_0.23475901873612104"> </span><span id="ouHighlight__33_40TO33_39">brokoli</span><span id="noHighlight_0.6980025991592992">,</span><span id="noHighlight_0.44827185221255983"> </span><span id="ouHighlight__49_53TO42_47">kacang</span><span id="noHighlight_0.11567342320987717"> </span><span id="ouHighlight__43_47TO49_53">hijau</span><span id="noHighlight_0.39338150067385624">,</span><span id="noHighlight_0.6491595764692559"> </span><span id="ouHighlight__56_59TO56_59">kale</span><span id="noHighlight_0.2954217743770159">,</span><span id="noHighlight_0.21693991058202977"> </span><span id="ouHighlight__62_68TO62_67">selada</span><span id="noHighlight_0.3554754467963105">,</span><span id="noHighlight_0.979456352789219"> </span><span id="ouHighlight__71_74TO70_72">dll</span><span id="noHighlight_0.7457472963642543">. </span><span id="ouHighlight__76_81TO75_79">Makan</span><span id="noHighlight_0.9751554497982687"> </span><span id="ouHighlight__91_95TO81_91">karbohidrat</span><span id="noHighlight_0.17376565027817115"> </span><span id="ouHighlight__83_89TO93_100">berserat</span><span id="noHighlight_0.6530159277964034"> </span><span id="ouHighlight__97_101TO102_109">membantu</span><span id="noHighlight_0.3011572053655438"> </span><span id="ouHighlight__103_105TO111_114">Anda</span><span id="noHighlight_0.3117358581566214"> </span><span id="ouHighlight__107_114TO116_123">mengatur</span><span id="noHighlight_0.6282595979735498"> </span><span id="ouHighlight__116_128TO125_129">nafsu</span><span id="noHighlight_0.9653841110617187"> makan</span><span id="noHighlight_0.625411022462511">,</span><span id="noHighlight_0.07199726741878965"> </span><span id="ouHighlight__131_139TO138_149">memperlambat</span><span id="noHighlight_0.8321438273257815"> </span><span id="ouHighlight__145_151TO151_159">pelepasan</span><span id="noHighlight_0.6948917009430287"> </span><span id="ouHighlight__166_174TO161_167">nutrisi</span><span id="noHighlight_0.8615922845618191"> </span><span id="ouHighlight__160_164TO169_172">lain</span><span id="noHighlight_0.529059748530871"> </span><span id="ouHighlight__176_178TO174_176">dan</span><span id="noHighlight_0.07221270777428557"> </span><span id="ouHighlight__180_187TO178_189">meningkatkan</span><span id="noHighlight_0.28274596026496013"> </span><span id="ouHighlight__197_206TO191_200">penyerapan</span><span id="noHighlight_0.5135362370817362"> </span><span id="ouHighlight__189_195TO202_208">protein</span><span id="noHighlight_0.8261024508976679">.</span><span id="noHighlight_0.3563942264869737"> </span><span id="ouHighlight__209_212TO211_216">Mereka</span><span id="noHighlight_0.4267698094049337"> </span><span id="ouHighlight__214_217TO218_221">juga</span><span id="noHighlight_0.6982491467590396"> </span><span id="ouHighlight__219_225TO223_234">membersihkan</span><span id="noHighlight_0.11151755386728479"> </span><span id="ouHighlight__232_237TO236_241">sistem</span><span id="noHighlight_0.5364453139520882"> </span><span id="ouHighlight__227_230TO243_246">Anda</span><span id="noHighlight_0.5020272402322072"> </span><span id="ouHighlight__239_241TO248_250">dan</span><span id="noHighlight_0.04998967555441125"> </span><span id="ouHighlight__243_247TO252_263">meningkatkan</span><span id="noHighlight_0.3529553086971827"> </span><span id="ouHighlight__264_267TO265_271">tingkat</span><span id="noHighlight_0.6756471303538985"> </span><span id="ouHighlight__254_262TO273_283">metabolisme</span><span id="noHighlight_0.9061435897935692"> </span><span id="ouHighlight__249_252TO285_288">Anda</span><span id="noHighlight_0.9365648822986344">,</span><span id="noHighlight_0.20394808600408265"> </span><span class="" id="ouHighlight__270_276TO291_296">karena</span><span id="noHighlight_0.5393383103137923"> </span><span id="ouHighlight__283_286TO298_302">tubuh</span><span id="noHighlight_0.7679501563569892"> </span><span id="ouHighlight__278_281TO304_307">Anda</span><span id="noHighlight_0.9345270163413818"> </span><span id="ouHighlight__288_290TO309_313">telah</span><span id="noHighlight_0.8407464593563547"> </span><span id="ouHighlight__295_298TO315_321">bekerja</span><span id="noHighlight_0.7003821616588731"> </span><span id="ouHighlight__300_303TO323_327">keras</span><span id="noHighlight_0.45515234466902266"> </span><span id="ouHighlight__305_306TO329_333">untuk</span><span id="noHighlight_0.7023395058185721"> </span><span id="ouHighlight__308_313TO335_342">mencerna</span><span id="noHighlight_0.3871954568882685"> </span><span id="ouHighlight__315_318TO344_349">mereka</span><span id="noHighlight_0.7721716671400908">.</span></div>
<br />
<div>
<span id="ouHighlight__0_1TO0_1">5.</span><span id="noHighlight_0.46733833033521943"> </span><span id="ouHighlight__3_8TO3_8">QUINOA</span><span id="noHighlight_0.8831205430359949">:</span><span id="noHighlight_0.580979119190773"> </span><span id="ouHighlight__11_14TO11_13">Ini</span><span id="noHighlight_0.9020499479985898"> </span><span id="ouHighlight__16_19TO15_20">banyak</span><span id="noHighlight_0.3583938486563204"> </span><span id="ouHighlight__21_32TO22_32">dibicarakan</span><span id="noHighlight_0.3660500796491599"> </span><span id="ouHighlight__34_38TO34_38">super</span><span id="noHighlight_0.37248080653498383"> </span><span class="" id="ouHighlight__40_43TO40_46">makanan</span><span id="noHighlight_0.8867709555355684"> </span><span id="ouHighlight__45_46TO48_53">adalah</span><span id="noHighlight_0.4660139127404197"> </span><span id="ouHighlight__57_63TO55_62">kompleks</span><span id="noHighlight_0.5298782910188834"> </span><span id="ouHighlight__65_76TO64_74">karbohidrat</span><span id="noHighlight_0.32037180590239966"> </span><span id="ouHighlight__78_80TO76_81">tetapi</span><span id="noHighlight_0.022549990475627002"> </span><span id="ouHighlight__85_87TO83_90">memiliki</span><span id="noHighlight_0.6501065290630266"> </span><span id="ouHighlight__92_95TO92_95">tepi</span><span id="noHighlight_0.04306641540401657"> </span><span id="ouHighlight__97_100TO97_100">atas</span><span id="noHighlight_0.1468486279454524"> </span><span id="ouHighlight__102_105TO102_105">nasi</span><span id="noHighlight_0.21011840581573937"> </span><span id="ouHighlight__107_108TO107_110">atau</span><span id="noHighlight_0.6393559743319742"> </span><span id="ouHighlight__110_117TO112_118">kentang</span><span id="noHighlight_0.3140970405136789"> </span><span id="ouHighlight__119_128TO120_125">karena</span><span id="noHighlight_0.10386094844208515"> </span><span id="ouHighlight__147_153TO127_135">kandungan</span><span id="noHighlight_0.3122628195830329"> </span><span id="ouHighlight__139_145TO137_143">protein</span><span id="noHighlight_0.8816983899128384"> </span><span id="ouHighlight__134_137TO145_150">tinggi</span><span id="noHighlight_0.946075637075315">.</span><span id="noHighlight_0.9240761579336044"> </span><span id="ouHighlight__156_158TO153_157">Tidak</span><span id="noHighlight_0.4119838341436246"> </span><span id="ouHighlight__160_163TO159_163">hanya</span><span id="noHighlight_0.9744755601545989"> </span><span id="ouHighlight__165_168TO165_169">hanya</span><span id="noHighlight_0.03462939508112983"> </span><span id="ouHighlight__170_178TO171_182">mengkonsumsi</span><span id="noHighlight_0.15836157067301848"> </span><span id="ouHighlight__180_181TO184_186">itu</span><span id="noHighlight_0.13985789368396706"> </span><span id="ouHighlight__183_189TO188_196">mendukung</span><span id="noHighlight_0.5215882000415795"> </span><span id="ouHighlight__203_208TO198_204">tingkat</span><span id="noHighlight_0.418386176996139"> </span><span id="ouHighlight__196_201TO206_211">energi</span><span id="noHighlight_0.14017093072880915"> </span><span id="ouHighlight__191_194TO213_216">Anda</span><span id="noHighlight_0.701858832893086">,</span><span id="noHighlight_0.7151638935932945"> hotel </span><span id="ouHighlight__211_212TO225_227">ini</span><span id="noHighlight_0.7618255481467112"> </span><span id="ouHighlight__214_217TO229_232">juga</span><span id="noHighlight_0.2205428281232359"> </span><span id="ouHighlight__219_226TO234_244">menyediakan</span><span id="noHighlight_0.0875276181212904"> </span><span id="ouHighlight__238_242TO246_249">asam</span><span id="noHighlight_0.5457012933017727"> </span><span id="ouHighlight__232_236TO251_255">amino</span><span id="noHighlight_0.5270502379202666"> yang </span><span id="ouHighlight__254_258TO262_271">dibutuhkan</span><span id="noHighlight_0.9769885181487304"> </span><span id="ouHighlight__249_252TO273_277">tubuh</span><span id="noHighlight_0.6932625005166914"> </span><span id="ouHighlight__244_247TO279_282">Anda</span><span id="noHighlight_0.3073470062006415"> </span><span id="ouHighlight__260_261TO284_288">untuk</span><span id="noHighlight_0.47403552482317923"> </span><span id="ouHighlight__263_268TO290_300">memperbaiki</span><span id="noHighlight_0.8153667189017442"> </span><span id="ouHighlight__270_272TO302_304">dan</span><span id="noHighlight_0.25663338474094655"> </span><span id="ouHighlight__274_280TO306_315">memulihkan</span><span id="noHighlight_0.983906795360817">.</span><span id="noHighlight_0.3181709170747751"> </span><span id="ouHighlight__283_283TO318_321">Saya</span><span id="noHighlight_0.7559142439783396"> </span><span id="ouHighlight__285_288TO323_326">suka</span><span id="noHighlight_0.5650087481360033"> </span><span id="ouHighlight__293_296TO328_334">memasak</span><span id="noHighlight_0.17638849551800462"> </span><span id="ouHighlight__301_304TO336_341">dengan</span><span id="noHighlight_0.569416605132325"> </span><span id="ouHighlight__319_323TO343_347">saham</span><span id="noHighlight_0.22292026271353582"> </span><span id="ouHighlight__309_317TO349_355">favorit</span><span id="noHighlight_0.8754143671433453"> </span><span id="ouHighlight__306_307TO357_360">saya</span><span id="noHighlight_0.46431873902960863"> </span><span id="ouHighlight__325_327TO362_364">dan</span><span id="noHighlight_0.37915530125221664"> </span><span id="ouHighlight__329_332TO366_373">memiliki</span><span id="noHighlight_0.34210366551402316"> </span><span id="ouHighlight__336_341TO375_382">beberapa</span><span id="noHighlight_0.36242728980164274"> </span><span id="ouHighlight__346_354TO384_389">sendok</span><span id="noHighlight_0.4807716423224002"> </span><span id="ouHighlight__356_361TO391_397">sebelum</span><span id="noHighlight_0.428827225715925"> </span><span id="ouHighlight__372_378TO399_402">sesi</span><span id="noHighlight_0.5905722909296053"> </span><span id="ouHighlight__365_370TO404_409">kardio</span><span id="noHighlight_0.1970408390706463">.</span></div>
<br />
<div>
<span id="ouHighlight__0_11TO0_12">>> Memisahkan</span><span id="noHighlight_0.45558845223491895"> </span><span id="ouHighlight__18_22TO14_24">karbohidrat</span><span id="noHighlight_0.8974863967247234"> yang </span><span id="ouHighlight__13_16TO31_34">baik</span><span id="noHighlight_0.9262927141795247"> </span><span id="ouHighlight__24_27TO36_39">dari</span><span id="noHighlight_0.7125448502021001"> </span><span id="ouHighlight__33_37TO41_51">karbohidrat</span><span id="noHighlight_0.545251858664139"> yang </span><span id="ouHighlight__29_31TO58_62">buruk</span></div>
<div>
<span id="ouHighlight__0_2TO0_7">Dapatkan</span><span id="noHighlight_0.19142885707853374"> </span><span id="ouHighlight__4_11TO9_17">informasi</span></div>
<br />
<div>
<span id="ouHighlight__0_6TO0_10">Mendapatkan</span><span id="noHighlight_0.7558948538793301"> </span><span id="ouHighlight__13_21TO12_18">nutrisi</span><span id="noHighlight_0.9151644172153817"> yang </span><span id="ouHighlight__23_27TO25_29">tepat</span><span id="noHighlight_0.7143167988531139"> </span><span id="ouHighlight__29_35TO31_35">tidak</span><span id="noHighlight_0.7001661949664604"> </span><span id="ouHighlight__37_43TO37_41">harus</span><span id="noHighlight_0.311061174857869"> </span><span id="ouHighlight__45_46TO43_49">menjadi</span><span id="noHighlight_0.46930229914307264"> </span><span id="ouHighlight__48_51TO51_55">sulit</span><span id="noHighlight_0.700231325500767">,</span><span id="noHighlight_0.24125625686703456"> </span><span id="ouHighlight__54_62TO58_62">mahal</span><span id="noHighlight_0.09469602003708921">, </span><span id="ouHighlight__64_65TO65_68">atau</span><span id="noHighlight_0.4493050063005344"> </span><span id="ouHighlight__72_80TO70_76">memakan</span><span id="noHighlight_0.7659483934264771"> </span><span id="ouHighlight__67_70TO78_82">waktu</span><span id="noHighlight_0.46940072560245283">.</span><span id="noHighlight_0.3328424995222907"> </span><span id="ouHighlight__83_89TO85_87">Ada</span><span id="noHighlight_0.9763396821694867"> </span><span id="ouHighlight__91_96TO89_94">banyak</span><span id="noHighlight_0.6216949603028536"> </span><span id="ouHighlight__101_106TO96_102">nasihat</span><span id="noHighlight_0.4562837987303321"> </span><span id="ouHighlight__108_110TO104_107">luar</span><span id="noHighlight_0.4251185027123163"> </span><span id="ouHighlight__112_116TO109_112">sana</span><span id="noHighlight_0.8088696205316559"> </span><span id="ouHighlight__118_120TO114_116">dan</span><span id="noHighlight_0.729405439018176"> </span><span id="ouHighlight__122_125TO118_123">banyak</span><span id="noHighlight_0.10329170848444102"> </span><span id="ouHighlight__130_135TO125_133">sederhana</span><span id="noHighlight_0.5033079521016048">,</span><span id="noHighlight_0.4259059929873975"> </span><span id="ouHighlight__138_148TO136_140">murah</span><span id="noHighlight_0.10580317417481078"> </span><span id="ouHighlight__150_156TO142_148">pilihan</span><span id="noHighlight_0.7910051899027027"> </span><span id="ouHighlight__158_160TO150_153">Anda</span><span id="noHighlight_0.2661409500144273"> </span><span id="ouHighlight__162_164TO155_159">dapat</span><span id="noHighlight_0.1535456342883763"> </span><span id="ouHighlight__166_168TO161_171">menambahkan</span><span id="noHighlight_0.48353405152784434"> </span><span id="ouHighlight__170_171TO173_174">ke</span><span id="noHighlight_0.237947995404453"> </span><span id="ouHighlight__187_190TO176_181">daftar</span><span id="noHighlight_0.48177275031196887"> </span><span id="ouHighlight__178_185TO183_189">belanja</span><span id="noHighlight_0.7089714662346763"> </span><span id="ouHighlight__173_176TO191_194">Anda</span><span id="noHighlight_0.00946010578854417"> </span><span id="ouHighlight__192_193TO196_200">untuk</span><span id="noHighlight_0.8905216605174461"> </span><span id="ouHighlight__195_203TO202_211">memastikan</span><span id="noHighlight_0.10122941348165393"> </span><span id="ouHighlight__215_219TO213_219">makanan</span><span id="noHighlight_0.9706613934397613"> </span><span id="ouHighlight__205_207TO221_224">yang</span><span id="noHighlight_0.7891035760921196"> </span><span id="ouHighlight__209_213TO226_230">tepat</span><span id="noHighlight_0.3037515239960079"> </span><span id="ouHighlight__221_233TO232_239">tersedia</span><span id="noHighlight_0.8840958446708376"> </span><span id="ouHighlight__235_236TO241_245">untuk</span><span id="noHighlight_0.8743726869857847"> </span><span id="ouHighlight__238_240TO247_250">Anda</span><span id="noHighlight_0.6223645135502911"> </span><span id="ouHighlight__242_247TO252_258">sebelum</span><span id="noHighlight_0.2664145943398464"> </span><span id="ouHighlight__249_250TO260_263">atau</span><span id="noHighlight_0.801979491349752"> </span><span id="ouHighlight__252_256TO265_271">setelah</span><span id="noHighlight_0.08153858741212106"> </span><span id="ouHighlight__258_261TO273_276">Anda</span><span id="noHighlight_0.21801832301935675"> </span><span id="ouHighlight__263_270TO278_288">berolahraga</span><span id="noHighlight_0.8743153545498322">.</span></div>
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<span id="ouHighlight__0_3TO0_8">Mengambil</span><span id="noHighlight_0.891412188692238"> </span><span id="ouHighlight__5_9TO10_16">sedikit</span><span id="noHighlight_0.12554494139902284"> </span><span id="ouHighlight__14_17TO18_22">waktu</span><span id="noHighlight_0.22840742674328385"> </span><span id="ouHighlight__19_20TO24_28">untuk</span><span id="noHighlight_0.015326968690570264"> </span><span id="ouHighlight__22_31TO30_37">memahami</span><span id="noHighlight_0.10140548911632086"> </span><span id="ouHighlight__37_40TO39_49">bahan bakar</span><span id="noHighlight_0.7432166701344526"> </span><span id="ouHighlight__47_50TO51_55">tubuh</span><span id="noHighlight_0.2915435989663504"> </span><span id="ouHighlight__42_45TO57_60">Anda</span><span id="noHighlight_0.582325416905201"> </span><span id="ouHighlight__52_59TO62_66">perlu</span><span id="noHighlight_0.4934386792825164"> </span><span id="ouHighlight__61_67TO68_76">melakukan</span><span id="noHighlight_0.3337649289548319"> </span><span id="ouHighlight__72_74TO78_81">yang</span><span id="noHighlight_0.668916968326114"> </span><span id="ouHighlight__76_79TO83_89">terbaik</span><span id="noHighlight_0.9668533555410053"> </span><span id="ouHighlight__81_83TO91_93">dan</span><span id="noHighlight_0.06944500397439124"> </span><span id="ouHighlight__85_88TO95_100">menuai</span><span id="noHighlight_0.06784620785037143"> </span><span id="ouHighlight__94_100TO102_108">manfaat</span><span id="noHighlight_0.445591249259466"> </span><span id="ouHighlight__102_105TO110_113">dari</span><span id="noHighlight_0.9437238108292859"> </span><span id="ouHighlight__107_118TO115_123">perbaikan</span><span id="noHighlight_0.9515816918169782"> </span><span id="ouHighlight__120_121TO125_129">dalam</span><span id="noHighlight_0.8704093319868567"> </span><span id="ouHighlight__128_135TO131_139">pelatihan</span><span id="noHighlight_0.42518192959702383"> </span><span id="ouHighlight__123_126TO141_144">Anda</span><span id="noHighlight_0.8044602261088434">.</span></div>
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</div>
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</div>
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<span id="noHighlight_0.8044602261088434">ref:</span></div>
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<span id="noHighlight_0.8044602261088434">http://www.bodyandsoul.com.au/fitness/training+tips/what+to+eat+before+and+after+a+workout,29669 </span></div>
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Anonymoushttp://www.blogger.com/profile/17790537618482732321noreply@blogger.com0tag:blogger.com,1999:blog-1633096647204602536.post-3260166443609403192015-05-16T23:00:00.000-07:002015-05-16T23:00:00.062-07:00Mengapa Anda perlu menjaga betis Anda<div class="Wrap" id="OutputText" style="direction: ltr; text-align: left;" tabindex="99999">
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<span class="" id="ouHighlight__0_2TO0_6"><br /></span><span id="ouHighlight__27_30TO33_36"></span></div>
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<span class="" id="ouHighlight__5_11TO0_3">Otot</span><span id="noHighlight_0.19162347466791962"> </span><span id="ouHighlight__0_3TO5_9">betis</span><span id="noHighlight_0.8826373465248388"> </span><span id="ouHighlight__13_15TO11_16">adalah</span><span id="noHighlight_0.8718934029415853"> </span><span id="ouHighlight__17_20TO18_24">seperti</span><span id="noHighlight_0.6836553953512531"> </span><span id="ouHighlight__22_25TO26_28">ibu</span><span id="noHighlight_0.5257183317650279"> </span><span id="ouHighlight__27_27TO30_30">–</span><span id="noHighlight_0.9776022112612678"> </span><span id="ouHighlight__29_38TO32_53">terlalu banyak bekerja</span><span id="noHighlight_0.786020764688067"> </span><span id="ouHighlight__40_42TO55_57">dan</span><span id="noHighlight_0.7514952371405237"> </span><span class="" id="ouHighlight__44_61TO59_74">kurang dihargai.</span><span id="noHighlight_0.542773670325329"> </span><span id="ouHighlight__63_67TO76_82">Belajar</span><span id="noHighlight_0.6831871670647793"> </span><span id="ouHighlight__69_70TO84_88">untuk</span><span id="noHighlight_0.33017550463382583"> </span><span class="" id="ouHighlight__72_76TO90_102">memperlakukan</span><span id="noHighlight_0.6637696012354494"> </span><span id="ouHighlight__78_81TO104_109">mereka</span><span id="noHighlight_0.15541679009853526"> </span><span id="ouHighlight__83_87TO111_115">benar</span><span id="noHighlight_0.8805937904278737"> </span><span id="ouHighlight__89_92TO117_122">dengan</span><span id="noHighlight_0.8406205765208837"> </span><span id="ouHighlight__123_127TO124_126">tes</span><span id="noHighlight_0.727148615069348"> </span><span id="ouHighlight__104_109TO128_133">trivia</span><span id="noHighlight_0.9085115749049761"> </span><span id="ouHighlight__111_113TO135_137">dan</span><span id="noHighlight_0.46889746262401855"> </span><span id="ouHighlight__115_121TO139_148">peregangan</span><span id="noHighlight_0.5665887484674812"> </span><span id="ouHighlight__99_102TO150_154">betis</span><span id="noHighlight_0.6391766614952435"> </span><span id="ouHighlight__94_97TO156_158">ini</span><span id="noHighlight_0.27486201083246453">.</span></div>
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<span id="ouHighlight__16_20TO0_2">Hal</span><span id="noHighlight_0.21870145851773304"> </span><span id="ouHighlight__4_14TO4_10">menarik</span></div>
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<span id="ouHighlight__0_0TO0_0">•</span><span id="noHighlight_0.2196979376539262"> </span><span class="" id="ouHighlight__6_11TO2_6">Betis</span><span id="noHighlight_0.8057138567691026"> </span><span class="" id="ouHighlight__17_27TO8_24">bertanggung jawab</span><span id="noHighlight_0.9212764602682311"> </span><span class="" id="ouHighlight__29_31TO26_30">untuk</span><span id="noHighlight_0.09984172531064028"> </span><span id="ouHighlight__45_53TO32_41">stabilitas</span><span id="noHighlight_0.5098145022309931"> </span><span id="ouHighlight__41_43TO43_45">dan</span><span id="noHighlight_0.4980298646491098"> </span><span id="ouHighlight__33_39TO47_58">keseimbangan</span><span id="noHighlight_0.4729044559482537">,</span><span id="noHighlight_0.8050209207282318"> </span><span id="ouHighlight__56_65TO61_64">juga</span><span id="noHighlight_0.5568506534491257"> </span><span id="ouHighlight__67_69TO66_70">untuk</span><span id="noHighlight_0.5302624319630673"> </span><span class="" id="ouHighlight__71_79TO72_79">membantu</span><span id="noHighlight_0.638229494451442"> otot-</span><span id="ouHighlight__88_94TO86_89">otot</span><span id="noHighlight_0.6715305635482726"> yang </span><span class="" id="ouHighlight__81_86TO96_106">lebih besar</span><span id="noHighlight_0.0790571492724047"> </span><span id="ouHighlight__96_97TO108_112">dalam</span><span id="noHighlight_0.031889027448771756"> </span><span id="ouHighlight__107_115TO114_123">pergerakan</span><span id="noHighlight_0.8892375790784498"> yang </span><span id="ouHighlight__99_105TO130_137">kompleks</span><span id="noHighlight_0.15728392391895163">.</span></div>
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<span id="ouHighlight__0_0TO0_0">•</span><span id="noHighlight_0.5588292319175544"> </span><span id="ouHighlight__2_8TO2_7">Mereka</span><span id="noHighlight_0.47328181793702717"> </span><span id="ouHighlight__10_18TO9_15">terdiri</span><span id="noHighlight_0.9875495850987019"> </span><span id="ouHighlight__20_21TO17_20">dari</span><span id="noHighlight_0.1700099600588374"> </span><span id="ouHighlight__23_25TO22_24">dua</span><span id="noHighlight_0.9030524312903231"> </span><span id="ouHighlight__27_33TO26_29">otot</span><span id="noHighlight_0.054704025590455174">:</span><span id="noHighlight_0.9208843020835974"> </span><span id="ouHighlight__54_56TO32_35">yang</span><span id="noHighlight_0.07719719868842789"> </span><span id="ouHighlight__40_44TO37_41">besar</span><span id="noHighlight_0.6237262008819227">,</span><span id="noHighlight_0.020411640066694603"> </span><span id="ouHighlight__47_52TO44_52">berdaging</span><span id="noHighlight_0.5428997406274942"> </span><span id="ouHighlight__58_59TO54_59">adalah</span><span id="noHighlight_0.46247686139517685"> </span><span id="ouHighlight__65_77TO61_73">gastrocnemius</span><span id="ouHighlight__78_78TO74_74">;</span><span id="noHighlight_0.2487836115950165"> </span><span id="ouHighlight__92_94TO76_79">yang</span><span id="noHighlight_0.45316998123355023"> </span><span id="ouHighlight__84_90TO81_91">lebih kecil</span><span id="noHighlight_0.327595646026536"> </span><span id="ouHighlight__96_100TO93_104">di bawah ini</span><span id="noHighlight_0.3237672336345875"> </span><span id="ouHighlight__102_103TO106_111">adalah</span><span id="noHighlight_0.6182066710662212"> </span><span id="ouHighlight__109_114TO113_118">soleus</span><span id="noHighlight_0.9503249535734506">.</span><span id="noHighlight_0.057097603354630544"> </span><span id="ouHighlight__117_120TO121_123">Ini</span><span id="noHighlight_0.6872471167801926"> </span><span id="ouHighlight__122_123TO125_130">adalah</span><span id="noHighlight_0.5558840134889472"> </span><span id="ouHighlight__139_146TO132_141">pertanyaan</span><span id="noHighlight_0.5621918696307313"> </span><span id="ouHighlight__134_137TO143_146">kuis</span><span id="noHighlight_0.5657712658192381"> </span><span id="ouHighlight__127_132TO148_151">umum</span><span id="noHighlight_0.10949056278680569">,</span><span id="noHighlight_0.9967498520740077"> </span><span id="ouHighlight__149_150TO154_157">jadi</span><span id="noHighlight_0.05499600068366384"> </span><span id="ouHighlight__152_158TO159_169">menguncinya</span><span id="noHighlight_0.414303592676905"> </span><span id="ouHighlight__160_163TO171_172">ke</span><span id="noHighlight_0.5414612950722958"> </span><span id="ouHighlight__177_180TO174_177">bank</span><span id="noHighlight_0.4690151481637165"> </span><span id="ouHighlight__170_175TO179_184">memori</span><span id="noHighlight_0.49412286318095044"> </span><span id="ouHighlight__165_168TO186_189">Anda</span><span id="noHighlight_0.18897203486148717">.</span></div>
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<span id="ouHighlight__0_0TO0_0">•</span><span id="noHighlight_0.8875498390887253"> </span><span id="ouHighlight__2_5TO2_10">Laki-laki</span><span id="noHighlight_0.37826470899453946"> </span><span id="ouHighlight__7_9TO12_14">gym</span><span id="noHighlight_0.41891672605755315"> </span><span id="ouHighlight__11_17TO16_22">pecandu</span><span id="noHighlight_0.5309137314675902"> </span><span id="ouHighlight__19_24TO24_37">berusaha keras</span><span id="noHighlight_0.6460476941029348"> </span><span id="ouHighlight__26_27TO39_43">untuk</span><span id="noHighlight_0.6495636425899389"> </span><span id="ouHighlight__29_31TO45_55">mendapatkan</span><span id="noHighlight_0.6609461757570086"> </span><span id="ouHighlight__39_44TO57_61">betis</span><span id="noHighlight_0.022913299751571303"> </span><span id="ouHighlight__33_37TO63_67">besar</span><span id="noHighlight_0.9594479274110187">,</span><span id="noHighlight_0.09000215108831844"> </span><span id="ouHighlight__47_49TO70_75">tetapi</span><span id="noHighlight_0.8072150315861465"> </span><span id="ouHighlight__51_54TO77_84">beberapa</span><span id="noHighlight_0.8438642676116593"> </span><span id="ouHighlight__56_58TO86_90">dapat</span><span id="noHighlight_0.053874360006168076"> </span><span id="ouHighlight__60_61TO92_100">melakukan</span><span id="noHighlight_0.5084171194280931"> </span><span id="ouHighlight__63_73TO102_118">Betis menimbulkan</span><span id="noHighlight_0.8366466961007599"> </span><span id="ouHighlight__75_78TO120_123">'til</span><span id="noHighlight_0.17675969638499145"> </span><span id="ouHighlight__84_87TO125_128">sapi</span><span id="noHighlight_0.6584720362379121"> </span><span id="ouHighlight__89_92TO130_135">datang</span><span id="noHighlight_0.45084962169952714"> </span><span id="ouHighlight__94_97TO137_141">rumah</span><span id="noHighlight_0.8598357053735349"> </span><span id="ouHighlight__99_102TO143_146">(pun</span><span id="noHighlight_0.7622268335741751"> </span><span id="ouHighlight__104_112TO148_159">dimaksudkan)</span><span id="noHighlight_0.2987455072588653"> </span><span class="" id="ouHighlight__114_116TO161_165">namun</span><span id="noHighlight_0.38437298089428606"> </span><span id="ouHighlight__118_121TO167_171">gagal</span><span id="noHighlight_0.9582370358353097"> </span><span id="ouHighlight__123_124TO173_177">untuk</span><span id="noHighlight_0.7758848007085661"> </span><span id="ouHighlight__126_128TO179_185">melihat</span><span id="noHighlight_0.39214783840126444"> </span><span id="ouHighlight__137_142TO187_197">pertumbuhan</span><span id="noHighlight_0.8794684284424593"> </span><span id="ouHighlight__130_135TO199_202">otot</span><span id="noHighlight_0.15258702773522959">.</span><span id="noHighlight_0.10752427946312015"> </span><span id="ouHighlight__145_148TO205_208">Tahu</span><span id="noHighlight_0.1995399331780493"> orang-</span><span id="ouHighlight__150_153TO216_220">orang</span><span id="noHighlight_0.6866084526626686"> </span><span id="ouHighlight__155_157TO222_225">yang</span><span id="noHighlight_0.43552284361052596"> </span><span id="ouHighlight__159_162TO227_233">memakai</span><span id="noHighlight_0.7292736537029517"> </span><span class="" id="ouHighlight__179_183TO235_240">celana</span><span id="noHighlight_0.9253973791162803"> </span><span id="ouHighlight__164_167TO242_248">panjang</span><span id="noHighlight_0.22477915127645476"> </span><span id="ouHighlight__169_177TO250_257">olahraga</span><span id="noHighlight_0.6207501121117953"> </span><span id="ouHighlight__185_186TO259_260">ke</span><span id="noHighlight_0.16511110860047318"> </span><span id="ouHighlight__192_194TO262_264">gym</span><span id="noHighlight_0.9051495628288496"> </span><span id="ouHighlight__205_209TO266_274">sepanjang</span><span id="noHighlight_0.27799211052204276"> </span><span id="ouHighlight__200_203TO276_280">tahun</span><span id="noHighlight_0.48474168756814107">?</span><span id="noHighlight_0.5555277385558767"> </span><span class="" id="ouHighlight__212_218TO283_296">Kemungkinannya</span><span id="noHighlight_0.8697941825846057"> </span><span class="" id="ouHighlight__220_222TO298_303">adalah</span><span id="noHighlight_0.630407217632778"> </span><span id="ouHighlight__224_227TO305_310">mereka</span><span id="noHighlight_0.30683294269385153"> </span><span id="ouHighlight__229_232TO312_316">telah</span><span id="noHighlight_0.44884186436991114"> </span><span id="ouHighlight__234_239TO318_323">"kecil</span><span id="noHighlight_0.7359377031066296"> </span><span id="ouHighlight__241_244TO325_329">betis</span><span id="noHighlight_0.9615084522722266"> </span><span id="ouHighlight__246_254TO331_340">kompleks".</span></div>
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<span id="ouHighlight__0_4TO0_9">>> Mengapa</span><span id="noHighlight_0.16477530186985867"> </span><span id="ouHighlight__6_8TO11_14">Anda</span><span id="noHighlight_0.9551901862524924"> </span><span id="ouHighlight__10_16TO16_20">perlu</span><span id="noHighlight_0.39716325739197555"> </span><span class="" id="ouHighlight__18_20TO22_31">menentukan</span><span id="noHighlight_0.3547314318855306"> </span><span id="ouHighlight__30_34TO33_38">tujuan</span><span id="noHighlight_0.7346405928570533"> </span><span id="ouHighlight__22_28TO40_48">Kebugaran</span></div>
<div>
<span id="ouHighlight__4_10TO0_5">Serius</span><span id="noHighlight_0.0832495022862999"> </span><span id="ouHighlight__12_16TO7_11">stuff</span></div>
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<span id="ouHighlight__0_0TO0_0">•</span><span id="noHighlight_0.49520043298221716"> </span><span id="ouHighlight__2_5TO2_11">Kebanyakan</span><span id="noHighlight_0.022394088286551317"> </span><span id="ouHighlight__7_12TO13_17">orang</span><span id="noHighlight_0.812712006784518"> </span><span id="ouHighlight__14_17TO19_26">memiliki</span><span id="noHighlight_0.6386315418932728"> </span><span id="ouHighlight__19_23TO28_32">ketat</span><span id="noHighlight_0.6018495611322984"> </span><span id="ouHighlight__25_30TO34_38">betis</span><span id="noHighlight_0.8556597467600171"> </span><span id="ouHighlight__32_35TO40_45">dengan</span><span id="noHighlight_0.6108909627362445"> </span><span id="ouHighlight__49_53TO47_54">berbagai</span><span id="noHighlight_0.3119057922348041"> </span><span id="ouHighlight__39_47TO56_64">penurunan</span><span id="noHighlight_0.17071284079116922"> </span><span id="ouHighlight__58_63TO66_70">gerak</span><span id="noHighlight_0.35941738799351897"> </span><span id="ouHighlight__65_67TO72_74">dan</span><span id="noHighlight_0.3141354997933563"> </span><span id="ouHighlight__69_76TO76_81">fungsi</span><span id="noHighlight_0.05343508664797836">.</span><span id="noHighlight_0.21856059621277935"> </span><span id="ouHighlight__79_80TO84_87">Jika</span><span id="noHighlight_0.1860445324992357"> </span><span id="ouHighlight__82_84TO89_92">Anda</span><span id="noHighlight_0.34049022202714097"> </span><span id="ouHighlight__86_88TO94_98">duduk</span><span id="noHighlight_0.15275702183863915"> </span><span id="ouHighlight__90_91TO100_101">di</span><span id="noHighlight_0.02227856539128481"> </span><span id="ouHighlight__95_98TO103_106">meja</span><span id="noHighlight_0.7872291557853733"> </span><span id="ouHighlight__100_102TO108_116">sepanjang</span><span id="noHighlight_0.40904193814280265"> </span><span id="ouHighlight__104_106TO118_121">hari</span><span id="noHighlight_0.737310124932344">,</span><span id="noHighlight_0.7219246972352484"> </span><span id="ouHighlight__109_112TO124_133">mengenakan</span><span id="noHighlight_0.9978903005215367"> </span><span id="ouHighlight__114_118TO135_144">sepatu hak</span><span id="noHighlight_0.6258927188346277">,</span><span id="noHighlight_0.32844070571370776"> </span><span id="ouHighlight__121_124TO147_154">berjalan</span><span id="noHighlight_0.017037170319786243"> </span><span id="ouHighlight__131_133TO156_161">banyak</span><span id="noHighlight_0.1346222541321377"> </span><span id="ouHighlight__138_142TO163_172">perbukitan</span><span id="noHighlight_0.7752771357681841">,</span><span id="noHighlight_0.10597964618146039"> </span><span id="ouHighlight__145_147TO175_185">menjalankan</span><span id="noHighlight_0.20073109124822874"> </span><span id="ouHighlight__149_150TO187_190">atau</span><span id="noHighlight_0.30070924954179834"> </span><span id="ouHighlight__152_159TO192_202">berolahraga</span><span id="noHighlight_0.12139570642734554"> </span><span id="ouHighlight__161_169TO204_217">secara teratur</span><span id="noHighlight_0.2321269333054038"> </span><span id="ouHighlight__171_173TO219_221">dan</span><span id="noHighlight_0.24975378740420173"> </span><span id="ouHighlight__175_180TO223_227">tidak</span><span id="noHighlight_0.8212033873704002"> </span><span id="ouHighlight__182_190TO229_241">didedikasikan</span><span id="noHighlight_0.8282952144136939"> </span><span id="ouHighlight__192_193TO243_247">untuk</span><span id="noHighlight_0.26995318762048315"> </span><span id="ouHighlight__195_204TO249_258">peregangan</span><span id="noHighlight_0.06855194153323585">,</span><span id="noHighlight_0.11925307152536979"> </span><span id="ouHighlight__207_213TO261_267">they're</span><span id="noHighlight_0.31313394282670826"> </span><span id="ouHighlight__215_226TO269_277">cenderung</span><span id="noHighlight_0.07264724092956976"> </span><span id="ouHighlight__228_234TO279_285">bekerja</span><span id="noHighlight_0.271536250921926"> </span><span id="ouHighlight__236_243TO287_292">lembur</span><span id="noHighlight_0.8888157068995403">.</span></div>
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<span id="ouHighlight__0_0TO0_0">•</span><span id="noHighlight_0.6880726805253273"> </span><span id="ouHighlight__2_10TO2_6">Sesak</span><span id="noHighlight_0.6533749632772974"> </span><span id="ouHighlight__12_14TO8_12">dapat</span><span id="noHighlight_0.5899014814679939"> </span><span id="ouHighlight__16_21TO14_20">menjadi</span><span id="noHighlight_0.305201756277658"> </span><span id="ouHighlight__26_30TO22_28">masalah</span><span id="noHighlight_0.013043083648782483"> </span><span id="ouHighlight__32_33TO30_35">karena</span><span id="noHighlight_0.8812899483418919"> </span><span id="ouHighlight__39_44TO37_41">betis</span><span id="noHighlight_0.036281026743230305"> </span><span id="ouHighlight__47_54TO43_48">fungsi</span><span id="noHighlight_0.570579001403545"> </span><span id="ouHighlight__56_64TO50_56">menurun</span><span id="noHighlight_0.1754301608415304"> </span><span id="ouHighlight__66_68TO58_60">dan</span><span id="noHighlight_0.1789635712023656"> otot-</span><span id="ouHighlight__76_82TO67_70">otot</span><span id="noHighlight_0.8213250986745566"> </span><span id="ouHighlight__70_74TO72_75">lain</span><span id="noHighlight_0.5074026396830317"> </span><span id="ouHighlight__84_90TO77_85">mengambil</span><span id="noHighlight_0.4610052740483208"> </span><span id="ouHighlight__96_100TO87_92">kendur</span><span id="noHighlight_0.6671967131064551"> </span><span id="ouHighlight__102_103TO94_98">untuk</span><span id="noHighlight_0.9208916968994055"> </span><span class="" id="ouHighlight__105_114TO100_113">mengkompensasi</span><span id="noHighlight_0.2224910975424942">,</span><span id="noHighlight_0.1359986103815437"> </span><span id="ouHighlight__117_124TO116_126">menciptakan</span><span id="noHighlight_0.9342372610617193"> </span><span id="ouHighlight__135_140TO128_131">efek</span><span id="noHighlight_0.27385741799219054"> </span><span id="ouHighlight__128_133TO133_138">domino</span><span id="noHighlight_0.030925706794461605"> </span><span id="ouHighlight__145_155TO140_148">disfungsi</span><span id="noHighlight_0.6729221487718625">.</span><span id="noHighlight_0.7917738716805487"> </span><span id="ouHighlight__164_169TO151_155">Betis</span><span id="noHighlight_0.9429710372483738"> </span><span id="ouHighlight__158_162TO157_161">ketat</span><span id="noHighlight_0.06822139454998111"> </span><span id="ouHighlight__171_173TO163_167">dapat</span><span id="noHighlight_0.6227368554098692"> </span><span id="ouHighlight__175_183TO169_181">mengakibatkan</span><span id="noHighlight_0.538182369775746"> </span><span id="ouHighlight__201_208TO183_188">cedera</span><span id="noHighlight_0.10413428376553713"> </span><span id="ouHighlight__191_199TO190_197">sekunder</span><span id="noHighlight_0.6612910436554793"> </span><span id="ouHighlight__185_189TO199_201">ini</span><span id="noHighlight_0.6725794008917758"> dari waktu </span><span id="ouHighlight__210_213TO214_215">ke</span><span id="noHighlight_0.7372341034168607"> </span><span id="ouHighlight__215_218TO217_221">waktu</span><span id="noHighlight_0.7417040472237083">:</span><span id="noHighlight_0.24619817665201693"> </span><span id="ouHighlight__221_224TO224_228">tumit</span><span id="noHighlight_0.894083189007378"> </span><span id="ouHighlight__226_229TO230_234">sakit</span><span id="ouHighlight__230_230TO235_235">;</span><span id="noHighlight_0.9316083794274655"> </span><span id="ouHighlight__232_239TO237_244">Achilles</span><span id="noHighlight_0.5963551711204078"> </span><span id="ouHighlight__241_246TO246_251">tendon</span><span id="noHighlight_0.3599500127010222"> </span><span id="ouHighlight__248_251TO253_257">sakit</span><span id="ouHighlight__252_252TO258_258">;</span><span id="noHighlight_0.30940006331139647"> </span><span id="ouHighlight__254_257TO260_263">Shin</span><span id="noHighlight_0.027933485081419906"> </span><span id="ouHighlight__259_265TO265_271">splints</span><span id="ouHighlight__266_266TO272_272">;</span><span id="noHighlight_0.7372383808719121"> </span><span id="ouHighlight__268_271TO274_278">lutut</span><span id="noHighlight_0.37909098830766474">,</span><span id="noHighlight_0.6803482575526238"> </span><span id="ouHighlight__274_276TO281_287">pinggul</span><span id="noHighlight_0.31371437236729793">, </span><span id="ouHighlight__278_279TO290_293">atau</span><span id="noHighlight_0.11161355753482105"> </span><span id="ouHighlight__286_289TO295_299">sakit</span><span id="noHighlight_0.22961444611738335"> </span><span id="ouHighlight__281_284TO301_308">punggung</span><span id="noHighlight_0.8606831222218897">.</span></div>
<br /><div>
<span id="ouHighlight__0_4TO0_9">>> Mengapa</span><span id="noHighlight_0.42439572613669496"> </span><span id="ouHighlight__6_8TO11_14">Anda</span><span id="noHighlight_0.6647940969272509"> </span><span id="ouHighlight__10_12TO16_26">mendapatkan</span><span id="noHighlight_0.6316974976939146"> </span><span id="ouHighlight__14_19TO28_38">benar-benar</span><span id="noHighlight_0.2290239086398277"> </span><span id="ouHighlight__21_24TO40_44">sakit</span><span id="noHighlight_0.9759242693580535"> </span><span id="ouHighlight__26_30TO46_52">setelah</span><span id="noHighlight_0.205490167147807"> </span><span id="ouHighlight__32_37TO54_60">mencoba</span><span id="noHighlight_0.3990798608967745"> </span><span id="ouHighlight__45_51TO62_68">latihan</span><span id="noHighlight_0.8769325094451887"> </span><span id="ouHighlight__41_43TO70_73">baru</span></div>
<br /><br /><div>
<span id="ouHighlight__14_17TO0_2">Tes</span><span id="noHighlight_0.9296194294538597"> </span><span id="ouHighlight__4_12TO4_8">sesak</span></div>
<br /><div>
<span id="ouHighlight__0_0TO0_0">•</span><span id="noHighlight_0.9190025082100043"> </span><span id="ouHighlight__2_4TO2_6">Duduk</span><span id="noHighlight_0.03792567096441568"> </span><span id="ouHighlight__6_7TO8_9">di</span><span id="noHighlight_0.7010293423043161"> </span><span id="ouHighlight__13_17TO11_16">lantai</span><span id="noHighlight_0.29064980640712634"> </span><span id="ouHighlight__19_22TO18_23">dengan</span><span id="noHighlight_0.9669832984432174"> </span><span id="ouHighlight__29_32TO25_28">kaki</span><span id="noHighlight_0.4363963184417572"> </span><span id="ouHighlight__34_41TO30_34">lurus</span><span id="noHighlight_0.8569483475742177"> </span><span id="ouHighlight__43_45TO36_38">dan</span><span id="noHighlight_0.6760185837047417"> </span><span id="ouHighlight__47_50TO40_48">jari kaki</span><span id="noHighlight_0.7048681916370945"> </span><span id="ouHighlight__52_59TO50_57">menunjuk</span><span id="noHighlight_0.19186890931143596">,</span><span id="noHighlight_0.5129435818487835"> </span><span id="ouHighlight__68_69TO60_61">90</span><span id="noHighlight_0.4776830827743631"> </span><span id="ouHighlight__71_77TO63_69">derajat</span><span id="noHighlight_0.4512375383335887"> </span><span id="ouHighlight__79_80TO71_72">ke</span><span id="noHighlight_0.3154529662674481"> </span><span id="ouHighlight__87_90TO74_77">kaki</span><span id="noHighlight_0.7993402171517672"> </span><span id="ouHighlight__82_85TO79_82">Anda</span><span id="noHighlight_0.8104955965996767">.</span><span id="noHighlight_0.7004561796705374"> </span><span id="ouHighlight__93_94TO85_88">Jika</span><span id="noHighlight_0.00083512877391001"> </span><span id="ouHighlight__96_98TO90_93">Anda</span><span id="noHighlight_0.6780686087477042"> </span><span id="ouHighlight__100_104TO95_105">tidak dapat</span><span id="noHighlight_0.7027547097530946"> </span><span class="" id="ouHighlight__106_110TO107_113">membawa</span><span id="noHighlight_0.2637914489401826"> </span><span id="ouHighlight__112_115TO115_118">jari</span><span id="noHighlight_0.14114310778091743">-</span><span id="ouHighlight__117_120TO120_128">jari kaki</span><span id="noHighlight_0.3226496304873545"> </span><span id="ouHighlight__122_126TO130_134">10-15</span><span id="noHighlight_0.19437822449076647"> </span><span id="ouHighlight__128_134TO136_142">derajat</span><span id="noHighlight_0.8374615701365441"> </span><span id="ouHighlight__136_142TO144_150">ke arah</span><span id="noHighlight_0.6153990058711808"> </span><span id="ouHighlight__149_152TO152_155">kaki</span><span id="noHighlight_0.45399512184436663">,</span><span id="noHighlight_0.6828909823110247"> </span><span id="ouHighlight__160_165TO158_162">betis</span><span id="noHighlight_0.9980111880067497"> </span><span id="ouHighlight__155_158TO164_167">Anda</span><span id="noHighlight_0.40184379467432063"> </span><span id="ouHighlight__171_173TO169_175">terlalu</span><span id="noHighlight_0.28720571174901643"> </span><span id="ouHighlight__175_179TO177_181">ketat</span><span id="noHighlight_0.5769509432160307">.</span></div>
<br /><div>
<span id="ouHighlight__0_5TO0_7">>> Kapan</span><span id="noHighlight_0.39936102604591805"> </span><span id="ouHighlight__7_8TO9_11">itu</span><span id="noHighlight_0.3285975865569233"> </span><span id="ouHighlight__19_22TO13_17">waktu</span><span id="noHighlight_0.1670854877975112"> </span><span id="ouHighlight__14_17TO19_25">terbaik</span><span id="noHighlight_0.9143711097947521"> </span><span id="ouHighlight__24_25TO27_31">untuk</span><span id="noHighlight_0.21819010589411003"> </span><span id="ouHighlight__27_33TO33_43">meregangkan</span><span id="noHighlight_0.23678821382229764">?</span></div>
<br /><br /><div>
<span id="ouHighlight__0_2TO0_8">Bagaimana</span><span id="noHighlight_0.828548109844959"> </span><span id="ouHighlight__4_5TO10_14">untuk</span><span id="noHighlight_0.7782255467538624"> </span><span class="" id="ouHighlight__7_13TO16_26">meregangkan</span><span id="noHighlight_0.4765405980951769"> </span><span id="ouHighlight__20_25TO28_32">betis</span><span id="noHighlight_0.8984230288463291"> </span><span id="ouHighlight__15_18TO34_37">Anda</span></div>
<br /><div>
<span id="ouHighlight__0_1TO0_3">Jika</span><span id="noHighlight_0.09224333612868096"> </span><span id="ouHighlight__3_5TO5_8">Anda</span><span id="noHighlight_0.891972235273648"> </span><span id="ouHighlight__7_14TO10_16">latihan</span><span id="noHighlight_0.22475402957147717"> </span><span id="ouHighlight__16_20TO18_23">sering</span><span id="noHighlight_0.14117412579368227">,</span><span id="noHighlight_0.48928795098535993"> </span><span id="ouHighlight__23_26TO26_32">memakai</span><span id="noHighlight_0.45708484685842843"> </span><span id="ouHighlight__33_37TO34_43">sepatu hak</span><span id="noHighlight_0.7254581445744231"> </span><span id="ouHighlight__28_31TO45_50">tinggi</span><span id="noHighlight_0.6857053415839431"> </span><span id="ouHighlight__39_40TO52_55">atau</span><span id="noHighlight_0.3013946107905243"> </span><span id="ouHighlight__42_47TO57_61">gagal</span><span id="noHighlight_0.45186960895413164"> </span><span id="ouHighlight__49_51TO63_65">The</span><span id="noHighlight_0.38097047611918244"> </span><span id="ouHighlight__53_61TO67_71">sesak</span><span id="noHighlight_0.8461896846139616"> </span><span id="ouHighlight__63_66TO73_75">tes</span><span id="noHighlight_0.20872572151220214">,</span><span id="noHighlight_0.24498059254251114"> </span><span id="ouHighlight__69_71TO78_81">Anda</span><span id="noHighlight_0.5047750162472311"> </span><span id="ouHighlight__73_76TO83_87">perlu</span><span id="noHighlight_0.7062835275855425"> </span><span id="ouHighlight__78_79TO89_97">melakukan</span><span id="noHighlight_0.38005904194747864"> </span><span id="ouHighlight__81_87TO99_108">peregangan</span><span id="noHighlight_0.05037714951503269">:</span><span id="noHighlight_0.13153700060954554"> </span><span id="ouHighlight__90_92TO111_119">berbaring</span><span id="noHighlight_0.4519668964907906"> </span><span id="ouHighlight__94_95TO121_122">di</span><span id="noHighlight_0.877827741576169"> </span><span id="ouHighlight__102_105TO124_131">punggung</span><span id="noHighlight_0.7968896266295997"> </span><span id="ouHighlight__107_109TO133_135">dan</span><span id="noHighlight_0.3470226155247379"> </span><span id="ouHighlight__111_115TO137_145">menaikkan</span><span id="noHighlight_0.04511227754395086"> </span><span id="ouHighlight__117_119TO147_150">satu</span><span id="noHighlight_0.6566712999691939"> </span><span id="ouHighlight__121_123TO152_155">kaki</span><span id="noHighlight_0.7036079576444653"> </span><span id="ouHighlight__131_138TO157_161">lurus</span><span id="noHighlight_0.6361662220481079"> </span><span id="ouHighlight__143_150TO163_169">mungkin</span><span id="noHighlight_0.26005730355717216">.</span><span id="noHighlight_0.9669287384627873"> </span><span id="ouHighlight__153_159TO172_178">Menjaga</span><span id="noHighlight_0.027066023222890756"> </span><span id="ouHighlight__166_169TO180_184">lutut</span><span id="noHighlight_0.06706456352186796"> </span><span id="ouHighlight__161_164TO186_189">Anda</span><span id="noHighlight_0.4656578719537593"> </span><span id="ouHighlight__171_176TO191_198">terkunci</span><span id="noHighlight_0.4637642596234641">,</span><span id="noHighlight_0.3182652870053725"> </span><span id="ouHighlight__179_181TO201_211">menggunakan</span><span id="noHighlight_0.19606030776884775"> </span><span id="ouHighlight__188_192TO213_218">tangan</span><span id="noHighlight_0.11049390476412313"> </span><span id="ouHighlight__183_186TO220_223">Anda</span><span id="noHighlight_0.21812233480685161"> </span><span id="ouHighlight__194_195TO225_229">untuk</span><span id="noHighlight_0.0559006061693853"> </span><span id="ouHighlight__197_200TO231_237">menarik</span><span id="noHighlight_0.5527101863267321"> </span><span id="ouHighlight__207_210TO239_242">kaki</span><span id="noHighlight_0.6003452917413935"> </span><span id="ouHighlight__202_205TO244_247">Anda</span><span id="noHighlight_0.12746815643125065"> </span><span id="ouHighlight__212_218TO249_255">ke arah</span><span id="noHighlight_0.7067230011298795"> </span><span id="ouHighlight__220_222TO257_260">Anda</span><span id="noHighlight_0.4433155285659681"> </span><span id="ouHighlight__224_226TO262_266">(jika</span><span id="noHighlight_0.1447505909678568"> </span><span id="ouHighlight__228_230TO268_271">Anda</span><span id="noHighlight_0.9322759722178472"> </span><span id="ouHighlight__232_235TO273_280">memiliki</span><span id="noHighlight_0.10479248700461152"> </span><span id="ouHighlight__237_241TO282_286">ketat</span><span id="noHighlight_0.5978262210755159"> </span><span id="ouHighlight__243_252TO288_300">paha belakang</span><span id="noHighlight_0.1934065867615531">,</span><span id="noHighlight_0.15848674805264362"> </span><span id="ouHighlight__255_258TO303_306">hook</span><span id="noHighlight_0.5384463292620258"> </span><span id="ouHighlight__262_266TO308_313">handuk</span><span id="noHighlight_0.8773115026158272"> </span><span id="ouHighlight__268_271TO315_318">atas</span><span id="noHighlight_0.28336225609040144"> </span><span id="ouHighlight__278_281TO320_323">kaki</span><span id="noHighlight_0.8266635578648376"> </span><span id="ouHighlight__273_276TO325_328">Anda</span><span id="noHighlight_0.08712685190641178"> </span><span id="ouHighlight__283_284TO330_334">untuk</span><span id="noHighlight_0.8578240968497666"> </span><span id="ouHighlight__286_289TO336_343">membantu</span><span id="noHighlight_0.4744055207161415"> </span><span id="ouHighlight__291_293TO345_348">Anda</span><span id="noHighlight_0.6953316343700832"> </span><span id="ouHighlight__295_301TO350_359">mencapai).</span><span id="noHighlight_0.5597842783091833"> </span><span id="ouHighlight__303_304TO361_365">Untuk</span><span id="noHighlight_0.6113668266790423"> </span><span id="ouHighlight__306_311TO367_374">mengubah</span><span id="noHighlight_0.06273694244528072"> </span><span id="ouHighlight__317_321TO376_380">sudut</span><span id="noHighlight_0.13899701935211228"> </span><span id="ouHighlight__330_336TO382_391">peregangan</span><span id="noHighlight_0.8523898351400984">,</span><span id="noHighlight_0.4158039245046278"> </span><span id="ouHighlight__339_342TO394_401">mengubah</span><span id="noHighlight_0.9319697481418318"> </span><span id="ouHighlight__349_351TO403_408">jempol</span><span id="noHighlight_0.5005964301022531"> </span><span id="ouHighlight__353_355TO410_413">kaki</span><span id="noHighlight_0.6641648084680098"> </span><span id="ouHighlight__357_363TO415_422">ke dalam</span><span id="noHighlight_0.4429417239144742"> </span><span id="ouHighlight__365_367TO424_426">dan</span><span id="noHighlight_0.725690771097564"> </span><span id="ouHighlight__369_372TO428_432">terus</span><span id="noHighlight_0.9036380910526202">,</span><span id="noHighlight_0.29045175233625065"> </span><span id="ouHighlight__375_378TO435_442">kemudian</span><span id="noHighlight_0.6976364524711458"> </span><span id="ouHighlight__401_403TO444_451">ternyata</span><span id="noHighlight_0.007261872244665679"> </span><span id="ouHighlight__397_399TO453_456">kaki</span><span id="noHighlight_0.0610514146237483"> </span><span id="ouHighlight__390_395TO458_462">kecil</span><span id="noHighlight_0.6447240328276981"> </span><span id="ouHighlight__385_388TO464_467">Anda</span><span id="noHighlight_0.6106696228619612"> </span><span id="ouHighlight__405_407TO469_471">dan</span><span id="noHighlight_0.7102377678585527"> </span><span id="ouHighlight__409_412TO473_477">tahan</span><span id="noHighlight_0.5757713756694485">.</span></div>
<div>
<span id="noHighlight_0.5757713756694485"> </span></div>
<div>
<span id="noHighlight_0.5757713756694485"> </span></div>
<div>
<span id="noHighlight_0.5757713756694485">ref:</span></div>
<div>
<span id="noHighlight_0.5757713756694485">http://www.bodyandsoul.com.au/fitness/training+tips/why+you+need+to+look+after+your+calves,29759 </span></div>
</div>
Anonymoushttp://www.blogger.com/profile/17790537618482732321noreply@blogger.com0tag:blogger.com,1999:blog-1633096647204602536.post-45689912169339537852015-05-15T09:29:00.001-07:002015-05-15T09:29:25.332-07:005 kebiasaan buruk kebugaran Anda perlu istirahat<div class="Wrap" id="OutputText" style="direction: ltr; text-align: left;" tabindex="99999">
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjNuT6-7DAU7Ed1MAlxgvJmc5fWu50tpD_zx63DoP1roeYcnh1Ze2-jsOLH1b7vy_PzIcP6SZThKXKM40_GFe7lE-jRo2M3E9t91-_rReGlRCERdhN_efdpCMjS-tjJ__rgRtQ7ICqMAYY/s1600/quote-delapan-tips_452978-4.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjNuT6-7DAU7Ed1MAlxgvJmc5fWu50tpD_zx63DoP1roeYcnh1Ze2-jsOLH1b7vy_PzIcP6SZThKXKM40_GFe7lE-jRo2M3E9t91-_rReGlRCERdhN_efdpCMjS-tjJ__rgRtQ7ICqMAYY/s320/quote-delapan-tips_452978-4.png" width="239" /></a></div>
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<span class="" id="ouHighlight__0_0TO0_0"><br /></span><span id="ouHighlight__33_37TO39_47"></span></div>
<br /><div>
<span class="" id="ouHighlight__0_2TO0_8">Bagaimana</span><span id="noHighlight_0.08240002966200166"> </span><span id="ouHighlight__4_5TO10_14">untuk</span><span id="noHighlight_0.9351962008270471"> </span><span id="ouHighlight__7_15TO16_25">memastikan</span><span id="noHighlight_0.17328311976312905"> </span><span id="ouHighlight__17_22TO27_30">Anda</span><span id="noHighlight_0.5158806105762375"> </span><span id="ouHighlight__24_26TO32_36">tidak</span><span id="noHighlight_0.3973151468306846"> </span><span id="ouHighlight__28_37TO38_48">menyabotase</span><span id="noHighlight_0.0701188504896636"> </span><span id="ouHighlight__53_59TO50_54">upaya</span><span id="noHighlight_0.9246767599964205"> </span><span id="ouHighlight__44_51TO56_64">pelatihan</span><span id="noHighlight_0.9961649929347175"> </span><span id="ouHighlight__39_42TO66_69">Anda</span></div>
<br /><div>
<span id="ouHighlight__0_1TO0_3">Jika</span><span id="noHighlight_0.1375895121995172"> </span><span id="ouHighlight__3_8TO5_8">Anda</span><span id="noHighlight_0.8934227837631067"> </span><span class="" id="ouHighlight__10_16TO10_19">memasukkan</span><span id="noHighlight_0.5031917458890082"> </span><span id="ouHighlight__18_19TO21_25">dalam</span><span id="noHighlight_0.03644025007001639"> </span><span id="ouHighlight__25_28TO27_31">waktu</span><span id="noHighlight_0.6871779746029362"> </span><span id="ouHighlight__30_32TO33_35">dan</span><span id="noHighlight_0.34323359603868764"> </span><span id="ouHighlight__34_39TO37_41">upaya</span><span id="noHighlight_0.5672262125940369"> </span><span id="ouHighlight__41_42TO43_47">untuk</span><span id="noHighlight_0.3761354344070592"> </span><span id="ouHighlight__44_48TO49_55">melatih</span><span id="noHighlight_0.7580449213431385">,</span><span id="noHighlight_0.08386729190718811"> </span><span id="ouHighlight__51_59TO58_65">pastikan</span><span id="noHighlight_0.7962123199776009"> </span><span id="ouHighlight__61_66TO67_70">Anda</span><span id="noHighlight_0.38031359619493244"> </span><span id="ouHighlight__68_74TO72_82">mendapatkan</span><span id="noHighlight_0.7267327870803086"> hasil </span><span class="" id="ouHighlight__80_83TO90_97">maksimal</span><span id="noHighlight_0.5188622668282754"> </span><span id="ouHighlight__85_90TO99_102">dari</span><span id="noHighlight_0.8440566775855207"> </span><span id="ouHighlight__97_103TO104_107">sesi</span><span id="noHighlight_0.8300473074374057"> </span><span id="ouHighlight__92_95TO109_112">Anda</span><span id="noHighlight_0.10122310963746806">.</span><span id="noHighlight_0.2256353058479469"> </span><span id="ouHighlight__106_114TO115_117">Ada</span><span id="noHighlight_0.061125455838902165"> </span><span id="ouHighlight__118_120TO119_126">beberapa</span><span id="noHighlight_0.1787139795278907"> </span><span id="ouHighlight__122_127TO128_131">umum</span><span id="noHighlight_0.8613612221324934"> </span><span id="ouHighlight__133_138TO133_141">kebiasaan</span><span id="noHighlight_0.12477161939175885"> </span><span id="ouHighlight__129_131TO143_147">buruk</span><span id="noHighlight_0.08953144549390801"> </span><span id="ouHighlight__140_143TO149_158">saya telah</span><span id="noHighlight_0.9293381566962816"> </span><span class="" id="ouHighlight__145_148TO160_166">melihat</span><span id="noHighlight_0.513145299791427"> orang-</span><span id="ouHighlight__150_155TO174_178">orang</span><span id="noHighlight_0.09774471972542798"> yang </span><span id="ouHighlight__157_163TO185_197">mengembangkan</span><span id="noHighlight_0.5245345550759661"> </span><span id="ouHighlight__165_168TO199_202">yang</span><span id="noHighlight_0.20433628256439784"> </span><span id="ouHighlight__170_178TO204_209">serius</span><span id="noHighlight_0.8965829675954307"> </span><span id="ouHighlight__180_185TO211_220">menghambat</span><span id="noHighlight_0.8625454691970952"> </span><span id="ouHighlight__201_208TO222_229">kemajuan</span><span id="noHighlight_0.9029504609106969"> </span><span id="ouHighlight__193_199TO231_239">kebugaran</span><span id="noHighlight_0.7922411139699749"> </span><span id="ouHighlight__187_191TO241_246">mereka</span><span id="noHighlight_0.1432644993064609">.</span><span id="noHighlight_0.8434562147771257"> </span><span id="ouHighlight__220_223TO249_253">Kabar</span><span id="noHighlight_0.0890326863664268"> </span><span id="ouHighlight__215_218TO255_261">baiknya</span><span id="noHighlight_0.46086436103963624"> </span><span id="ouHighlight__225_226TO263_268">adalah</span><span id="noHighlight_0.6924961668740982"> </span><span id="ouHighlight__228_231TO270_274">bahwa</span><span id="noHighlight_0.10421483558499989"> </span><span id="ouHighlight__233_239TO276_281">mereka</span><span id="noHighlight_0.5941133905878614"> </span><span id="ouHighlight__241_244TO283_287">mudah</span><span id="noHighlight_0.7374899182379155"> </span><span id="ouHighlight__246_247TO289_293">untuk</span><span id="noHighlight_0.9437834970790393"> </span><span class="" id="ouHighlight__249_255TO295_305">memperbaiki</span><span id="noHighlight_0.15307080732975265"> </span><span id="ouHighlight__257_259TO307_310">tapi</span><span id="noHighlight_0.488358590715106">,</span><span id="noHighlight_0.6740724776007482"> </span><span id="ouHighlight__262_266TO313_318">sampai</span><span id="noHighlight_0.9486485875469944"> </span><span id="ouHighlight__268_270TO320_323">Anda</span><span id="noHighlight_0.5737430862507868"> </span><span id="ouHighlight__272_273TO325_331">lakukan</span><span id="noHighlight_0.34131387400380075">,</span><span id="noHighlight_0.3390492601242039"> cita-</span><span id="ouHighlight__281_285TO339_342">cita</span><span id="noHighlight_0.5262118330511252"> </span><span id="ouHighlight__276_279TO344_347">Anda</span><span id="noHighlight_0.9880480183517788"> </span><span id="ouHighlight__287_290TO349_352">akan</span><span id="noHighlight_0.062486936995298836"> </span><span id="ouHighlight__292_293TO354_359">berada</span><span id="noHighlight_0.9072550808459687"> </span><span id="ouHighlight__295_298TO361_365">tepat</span><span id="noHighlight_0.3246630625504544"> </span><span id="ouHighlight__300_306TO367_373">di luar</span><span id="noHighlight_0.8139725311115745"> </span><span id="ouHighlight__313_317TO375_383">genggaman</span><span id="noHighlight_0.6040335328317492"> </span><span id="ouHighlight__308_311TO385_388">Anda</span><span id="noHighlight_0.2555644378419828">.</span></div>
<div>
<span id="ouHighlight__0_1TO0_1">1.</span><span id="noHighlight_0.23468391299285207"> </span><span id="ouHighlight__3_6TO3_13">bahan bakar</span></div>
<br /><div>
<span id="ouHighlight__0_2TO0_3">Anda</span><span id="noHighlight_0.038939704394194474"> </span><span id="ouHighlight__4_7TO5_9">perlu</span><span id="noHighlight_0.26889066960650854"> </span><span id="ouHighlight__9_10TO11_15">untuk</span><span id="noHighlight_0.36170845188603207"> </span><span id="ouHighlight__12_16TO17_28">menyesuaikan</span><span id="noHighlight_0.311885806731484"> </span><span id="ouHighlight__22_30TO30_39">intensitas</span><span id="noHighlight_0.02484006488093682"> </span><span id="ouHighlight__40_46TO41_47">latihan</span><span id="noHighlight_0.9856370029419986"> </span><span id="ouHighlight__35_38TO49_52">Anda</span><span id="noHighlight_0.00793185975547206"> </span><span id="ouHighlight__48_51TO54_59">dengan</span><span id="noHighlight_0.6087988003452929"> </span><span id="ouHighlight__69_72TO61_71">bahan bakar</span><span id="noHighlight_0.07861659917598385"> </span><span id="ouHighlight__53_55TO73_76">yang</span><span id="noHighlight_0.40327624350710467"> </span><span id="ouHighlight__57_67TO78_82">tepat</span><span id="noHighlight_0.6933655015573521">.</span><span id="noHighlight_0.7890049905509604"> </span><span id="ouHighlight__75_78TO85_94">Ini adalah</span><span id="noHighlight_0.28767341288736026"> </span><span id="ouHighlight__89_92TO96_100">jalur</span><span id="noHighlight_0.3497695832469171"> </span><span id="ouHighlight__82_87TO102_105">umum</span><span id="noHighlight_0.6015461295323595"> </span><span id="ouHighlight__97_104TO107_114">berpikir</span><span id="noHighlight_0.3495030957609928"> </span><span id="ouHighlight__106_109TO116_120">bahwa</span><span id="noHighlight_0.2569708035163668"> </span><span id="ouHighlight__111_118TO122_130">pelatihan</span><span id="noHighlight_0.750766027588927"> </span><span id="ouHighlight__120_121TO132_135">pada</span><span id="noHighlight_0.3614403364162968"> </span><span id="ouHighlight__132_138TO137_141">perut</span><span id="noHighlight_0.13710265332054306"> </span><span id="ouHighlight__126_130TO143_148">kosong</span><span id="noHighlight_0.16363775221026233"> </span><span id="ouHighlight__140_144TO150_157">membantu</span><span id="noHighlight_0.6095405970931614"> </span><span id="ouHighlight__146_148TO159_162">Anda</span><span id="noHighlight_0.520192276695637"> </span><span id="ouHighlight__150_153TO164_171">membakar</span><span id="noHighlight_0.6585801502684119"> </span><span id="ouHighlight__155_158TO173_184">lebih banyak</span><span id="noHighlight_0.26025871571617987"> </span><span id="ouHighlight__160_167TO186_191">kalori</span><span id="noHighlight_0.7036807072831992"> </span><span id="ouHighlight__169_171TO193_196">tapi</span><span id="ouHighlight__172_172TO197_197">;</span><span id="noHighlight_0.1499245945453035"> </span><span id="ouHighlight__174_177TO199_206">Faktanya</span><span id="noHighlight_0.642693681214788"> </span><span id="ouHighlight__179_180TO208_213">adalah</span><span id="noHighlight_0.5816257455699361">,</span><span id="noHighlight_0.517228047101873"> </span><span id="ouHighlight__183_184TO216_219">jika</span><span id="noHighlight_0.94348152724819"> </span><span id="ouHighlight__186_191TO221_224">Anda</span><span id="noHighlight_0.6330175703992981"> </span><span id="ouHighlight__193_197TO226_229">akan</span><span id="noHighlight_0.7865053815230993"> </span><span id="ouHighlight__199_202TO231_235">sulit</span><span id="noHighlight_0.9865537527463799">,</span><span id="noHighlight_0.9088858280404046"> </span><span id="ouHighlight__205_207TO238_241">Anda</span><span id="noHighlight_0.1532534487162297"> </span><span class="" id="ouHighlight__209_212TO243_253">membutuhkan</span><span id="noHighlight_0.6489766257504052"> </span><span id="ouHighlight__214_219TO255_260">energi</span><span id="noHighlight_0.35406429359731995"> yang </span><span id="ouHighlight__221_226TO267_274">disimpan</span><span id="noHighlight_0.4334142265424229"> </span><span id="ouHighlight__228_229TO276_280">untuk</span><span id="noHighlight_0.9056193604850659"> </span><span id="ouHighlight__231_237TO282_289">mencapai</span><span id="noHighlight_0.7031554330857893"> </span><span id="ouHighlight__247_251TO291_294">daya</span><span id="noHighlight_0.7959068284657665"> </span><span id="ouHighlight__239_245TO296_303">maksimum</span><span id="noHighlight_0.05557848573599622"> </span><span id="ouHighlight__253_255TO305_307">dan</span><span id="noHighlight_0.538114334061789"> </span><span id="ouHighlight__257_265TO309_318">daya tahan</span><span id="noHighlight_0.9406274244094939">.</span><span id="noHighlight_0.5181621430526946"> </span><span id="ouHighlight__268_271TO321_327">Menjaga</span><span id="noHighlight_0.7569325695737966"> </span><span id="ouHighlight__278_284TO329_333">dapur</span><span id="noHighlight_0.7479006372857835"> </span><span id="ouHighlight__286_292TO335_339">diisi</span><span id="noHighlight_0.26166987601303804"> </span><span id="ouHighlight__294_297TO341_346">dengan</span><span id="noHighlight_0.7005841451188387"> </span><span id="ouHighlight__299_304TO348_356">sederhana</span><span id="noHighlight_0.9655085758740883">,</span><span id="noHighlight_0.8757415456860702"> </span><span id="ouHighlight__307_317TO359_366">diproses</span><span id="noHighlight_0.5893505862458365"> </span><span id="ouHighlight__319_323TO368_374">makanan</span><span id="noHighlight_0.007765335249367178"> </span><span id="ouHighlight__325_328TO376_382">seperti</span><span id="noHighlight_0.7488174632547845"> </span><span id="ouHighlight__330_333TO384_390">ramping</span><span id="noHighlight_0.6903775670268467"> </span><span id="ouHighlight__335_341TO392_398">protein</span><span id="noHighlight_0.16984984467659103"> </span><span id="ouHighlight__343_350TO400_400">(ikan salmon,</span><span id="noHighlight_0.3846770773190288"> </span><span id="ouHighlight__357_360TO414_419">daging</span><span id="noHighlight_0.8667331223374907"> </span><span id="ouHighlight__352_355TO421_426">dingin</span><span id="noHighlight_0.7619197183360134">,</span><span id="noHighlight_0.6028592693381124"> </span><span id="ouHighlight__363_366TO429_432">sapi</span><span id="noHighlight_0.5068552165809275">,</span><span id="noHighlight_0.45321100868037334"> </span><span id="ouHighlight__369_375TO435_438">ayam</span><span id="noHighlight_0.6797832850258718"> </span><span id="ouHighlight__377_378TO440_443">atau</span><span id="noHighlight_0.5726687625460631"> </span><span id="ouHighlight__380_386TO445_451">kalkun)</span><span id="noHighlight_0.5650704789140325"> </span><span id="ouHighlight__388_400TO453_463">karbohidrat</span><span id="noHighlight_0.10067588941953931"> </span><span id="ouHighlight__402_407TO465_470">(hijau</span><span id="noHighlight_0.3833812793206578"> </span><span id="ouHighlight__409_424TO472_478">sayuran</span><span id="noHighlight_0.08356154679012084">,</span><span id="noHighlight_0.030144481687807034"> </span><span id="ouHighlight__427_432TO481_485">salad</span><span id="noHighlight_0.03204554377855984">, </span><span id="ouHighlight__434_436TO488_490">dan</span><span id="noHighlight_0.04274163470123704"> </span><span id="ouHighlight__438_441TO492_499">beberapa</span><span id="noHighlight_0.24239388613360968"> </span><span id="ouHighlight__443_447TO501_504">buah</span><span id="noHighlight_0.6656418034025104">,</span><span id="noHighlight_0.862740272682982"> </span><span id="ouHighlight__450_453TO507_511">lemak</span><span id="noHighlight_0.2514080808233863"> </span><span id="ouHighlight__455_460TO513_520">(kacang,</span><span id="noHighlight_0.2767448477498834"> </span><span id="ouHighlight__462_466TO522_525">biji</span><span id="noHighlight_0.3344893759730413">,</span><span id="noHighlight_0.17866089081916026"> </span><span id="ouHighlight__469_475TO528_534">alpukat</span><span id="noHighlight_0.7754293892872581"> </span><span id="ouHighlight__477_479TO536_538">dan</span><span id="noHighlight_0.5287788705024129"> </span><span id="ouHighlight__487_491TO540_545">minyak</span><span id="noHighlight_0.08014425996961672"> </span><span id="ouHighlight__481_485TO547_552">zaitun</span><span id="ouHighlight__487_491TO553_554">).</span><span id="noHighlight_0.786000897935852"> </span><span id="ouHighlight__493_494TO556_559">Jadi</span><span id="noHighlight_0.739937291289825"> </span><span id="ouHighlight__496_499TO561_565">ambil</span><span id="noHighlight_0.6229717262765172"> </span><span id="ouHighlight__509_512TO567_573">gigitan</span><span id="noHighlight_0.5537517254727035"> </span><span id="ouHighlight__503_507TO575_579">cepat</span><span id="noHighlight_0.024890652316839068"> </span><span id="ouHighlight__514_515TO581_582">30</span><span id="ouHighlight__517_517TO583_583">-</span><span id="ouHighlight__519_520TO584_585">45</span><span id="noHighlight_0.9287587259922034"> </span><span id="ouHighlight__522_528TO587_591">menit</span><span id="noHighlight_0.870108223157956"> </span><span id="ouHighlight__530_535TO593_599">sebelum</span><span id="noHighlight_0.10580535857636575"> </span><span id="ouHighlight__539_545TO601_611">berolahraga</span><span id="noHighlight_0.9812551611530752"> </span><span id="ouHighlight__547_549TO613_615">dan</span><span id="noHighlight_0.8227030790716708"> </span><span id="ouHighlight__551_555TO617_627">menghindari</span><span id="noHighlight_0.24046833337597207"> </span><span id="ouHighlight__557_567TO629_637">kehabisan</span><span id="noHighlight_0.7641417470473142"> </span><span id="ouHighlight__572_576TO639_641">uap</span><span id="noHighlight_0.7798991029441243"> </span><span id="ouHighlight__578_583TO643_649">sebelum</span><span id="noHighlight_0.1086108766944528"> </span><span id="ouHighlight__590_598TO651_654">sesi</span><span id="noHighlight_0.9158750831104648"> </span><span id="ouHighlight__585_588TO656_659">Anda</span><span id="noHighlight_0.8796719777457251"> </span><span id="ouHighlight__600_606TO661_667">melalui</span><span id="noHighlight_0.39671575218274147">.</span></div>
<br /><div>
<span id="ouHighlight__0_5TO0_5">>> Apa</span><span id="noHighlight_0.899733315931027"> yang </span><span id="ouHighlight__7_8TO12_16">harus</span><span id="noHighlight_0.6106255217256533"> </span><span id="ouHighlight__10_12TO18_22">makan</span><span id="noHighlight_0.8872150424340732"> </span><span id="ouHighlight__14_19TO24_30">sebelum</span><span id="noHighlight_0.7110234568930477"> </span><span id="ouHighlight__21_23TO32_34">dan</span><span id="noHighlight_0.9865620491851014"> </span><span id="ouHighlight__25_29TO36_42">setelah</span><span id="noHighlight_0.3510869970981719"> </span><span id="ouHighlight__31_38TO44_52">pelatihan</span></div>
<div>
<span id="ouHighlight__0_1TO0_1">2.</span><span id="noHighlight_0.8768128307335832"> </span><span id="ouHighlight__3_7TO3_8">Jangan</span><span id="noHighlight_0.8158714861544175"> </span><span id="ouHighlight__9_12TO10_17">lewatkan</span><span id="noHighlight_0.8681995261519271"> </span><span id="ouHighlight__18_20TO19_22">hari</span><span id="noHighlight_0.4819118923002541"> </span><span id="ouHighlight__14_16TO24_27">kaki</span></div>
<br /><div>
<span id="ouHighlight__0_3TO0_6">Rencana</span><span id="noHighlight_0.2822762747218609"> </span><span id="ouHighlight__19_26TO8_11">sesi</span><span id="noHighlight_0.542253854847961"> </span><span id="ouHighlight__10_17TO13_19">latihan</span><span id="noHighlight_0.27812019976939173"> </span><span class="" id="ouHighlight__5_8TO21_24">Anda</span><span id="noHighlight_0.16714626273381838"> </span><span id="ouHighlight__28_29TO26_33">terlebih</span><span id="noHighlight_0.7366294017468752"> </span><span id="ouHighlight__31_37TO35_40">dahulu</span><span id="noHighlight_0.4204635012556732"> </span><span id="ouHighlight__39_40TO42_46">untuk</span><span id="noHighlight_0.6994786332831789"> </span><span id="ouHighlight__42_45TO48_57">memastikan</span><span id="noHighlight_0.2834221020551899"> </span><span id="ouHighlight__47_50TO59_63">bahwa</span><span id="noHighlight_0.6378521360500115"> </span><span id="ouHighlight__65_70TO65_69">rezim</span><span id="noHighlight_0.3671937613432942"> </span><span id="ouHighlight__57_63TO71_79">kebugaran</span><span id="noHighlight_0.6949161904790941"> </span><span id="ouHighlight__52_55TO81_84">Anda</span><span id="noHighlight_0.17847964475265665"> </span><span id="ouHighlight__72_78TO86_94">menyerang</span><span id="noHighlight_0.43976197666707695"> </span><span id="ouHighlight__84_90TO96_107">keseimbangan</span><span id="noHighlight_0.17211281885832252"> </span><span id="ouHighlight__95_100TO109_114">cardio</span><span id="noHighlight_0.5194794813641668"> </span><span id="ouHighlight__102_104TO116_118">dan</span><span id="noHighlight_0.5417585534449326"> </span><span id="ouHighlight__106_115TO120_128">ketahanan</span><span id="noHighlight_0.31109986559693037">.</span><span id="noHighlight_0.3785128248389392"> </span><span id="ouHighlight__118_132TO131_137">Terobos</span><span id="noHighlight_0.49062249887895326"> </span><span id="ouHighlight__148_155TO139_147">pelatihan</span><span id="noHighlight_0.0794760184282084"> </span><span id="ouHighlight__139_146TO149_156">kekuatan</span><span id="noHighlight_0.7555461001548129"> </span><span id="ouHighlight__134_137TO158_161">Anda</span><span id="noHighlight_0.5628375941236081">,</span><span id="noHighlight_0.3666933693436376"> </span><span id="ouHighlight__158_160TO164_170">terlalu</span><span id="noHighlight_0.11940144223277149">.</span><span id="noHighlight_0.77422890116475"> </span><span id="ouHighlight__163_165TO173_178">Apakah</span><span id="noHighlight_0.3576994248218275"> </span><span id="ouHighlight__167_169TO180_183">Anda</span><span id="noHighlight_0.12431352066193901"> </span><span id="ouHighlight__171_177TO185_190">hilang</span><span id="noHighlight_0.26388454342570744"> </span><span id="ouHighlight__186_191TO192_199">kelompok</span><span id="noHighlight_0.6226363226287427"> </span><span id="ouHighlight__179_184TO201_204">otot</span><span id="noHighlight_0.5596022166474521">?</span><span id="noHighlight_0.4780636593613956"> </span><span id="ouHighlight__194_202TO207_214">Pastikan</span><span id="noHighlight_0.2902633961544251"> </span><span id="ouHighlight__209_213TO216_222">seluruh</span><span id="noHighlight_0.8359121479373557"> </span><span id="ouHighlight__215_218TO224_228">tubuh</span><span id="noHighlight_0.47997081087231697"> </span><span id="ouHighlight__204_207TO230_233">Anda</span><span id="noHighlight_0.8110858569168815"> </span><span id="ouHighlight__220_233TO235_251">direpresentasikan</span><span id="noHighlight_0.14328792443772054"> </span><span id="ouHighlight__235_236TO253_257">dalam</span><span id="noHighlight_0.4748367426572925"> </span><span id="ouHighlight__250_257TO259_264">jadwal</span><span id="noHighlight_0.42171906924296154"> </span><span id="ouHighlight__243_248TO266_273">mingguan</span><span id="noHighlight_0.6666571775333927">.</span><span id="noHighlight_0.9159514695653859"> </span><span id="ouHighlight__260_266TO276_287">Keseimbangan</span><span id="noHighlight_0.4793643754350434"> </span><span id="ouHighlight__268_269TO289_294">adalah</span><span id="noHighlight_0.7934723816739826"> </span><span id="ouHighlight__275_277TO296_300">kunci</span><span id="noHighlight_0.5884845193114918"> </span><span id="ouHighlight__279_280TO302_306">untuk</span><span id="noHighlight_0.1731310167799598"> </span><span id="ouHighlight__282_288TO308_318">mendapatkan</span><span id="noHighlight_0.6074082931150411"> </span><span id="ouHighlight__290_293TO320_323">(dan</span><span id="noHighlight_0.909692671981096"> </span><span id="ouHighlight__295_302TO325_330">tetap)</span><span id="noHighlight_0.8914168161060093"> </span><span id="ouHighlight__304_305TO332_336">dalam</span><span id="noHighlight_0.8366945947142755"> </span><span id="ouHighlight__313_317TO338_344">kondisi</span><span id="noHighlight_0.6836360789601441"> </span><span id="ouHighlight__307_311TO346_356">sangat baik</span><span id="noHighlight_0.9673370772638143">.</span></div>
<div>
<span id="ouHighlight__0_4TO0_6">>> Coba</span><span id="noHighlight_0.038314400820905536"> </span><span id="ouHighlight__33_36TO8_14">rencana</span><span id="noHighlight_0.254465626004189"> </span><span id="ouHighlight__28_31TO16_20">makan</span><span id="noHighlight_0.6864040685460501"> </span><span id="ouHighlight__10_26TO22_42">meningkatkan kekuatan</span></div>
<br /><br /><div>
<span id="ouHighlight__0_1TO0_1">3.</span><span id="noHighlight_0.25462853311263833"> </span><span id="ouHighlight__3_7TO3_9">Hindari</span><span id="noHighlight_0.057734082440749845"> </span><span id="ouHighlight__9_17TO11_19">Groundhog</span><span id="noHighlight_0.8622888851355599"> </span><span id="ouHighlight__19_21TO21_23">Day</span></div>
<br /><div>
<span id="ouHighlight__0_1TO0_3">Jika</span><span id="noHighlight_0.9469402072347006"> </span><span id="ouHighlight__3_8TO5_8">Anda</span><span id="noHighlight_0.7363123979716016"> </span><span id="ouHighlight__10_14TO10_18">melakukan</span><span id="noHighlight_0.9654234526799306"> </span><span id="ouHighlight__25_29TO20_22">hal</span><span id="noHighlight_0.283422762098846"> yang </span><span id="ouHighlight__20_23TO29_32">sama</span><span id="noHighlight_0.2128791313494307"> </span><span id="ouHighlight__31_33TO34_37">hari</span><span id="noHighlight_0.14749555944314607"> </span><span id="ouHighlight__38_40TO39_41">dan</span><span id="noHighlight_0.1873662482653362"> </span><span id="ouHighlight__42_44TO43_46">hari</span><span id="noHighlight_0.492586700230791">,</span><span id="noHighlight_0.965485310174768"> </span><span id="ouHighlight__51_56TO49_52">Anda</span><span id="noHighlight_0.7945432724423356"> </span><span id="ouHighlight__58_62TO54_57">akan</span><span id="noHighlight_0.11961396534490765"> </span><span id="ouHighlight__67_75TO59_63">bosan</span><span id="noHighlight_0.5380926370827656">.</span><span id="noHighlight_0.14557608997126203"> </span><span id="ouHighlight__78_81TO66_71">Bahkan</span><span id="noHighlight_0.9370321916875964"> </span><span id="ouHighlight__105_111TO73_79">latihan</span><span id="noHighlight_0.9230324084690353"> </span><span id="ouHighlight__83_85TO81_84">yang</span><span id="noHighlight_0.07653504863962934"> </span><span id="ouHighlight__87_90TO86_91">paling</span><span id="noHighlight_0.08279869090697511"> </span><span id="ouHighlight__92_103TO93_103">menyegarkan</span><span id="noHighlight_0.7361019904571096"> </span><span id="ouHighlight__113_116TO105_115">mendapatkan</span><span id="noHighlight_0.7658206033064503"> </span><span id="ouHighlight__118_120TO117_120">lama</span><span id="noHighlight_0.19608252506666535"> </span><span id="ouHighlight__122_126TO122_128">setelah</span><span id="noHighlight_0.5622335553675292"> </span><span id="ouHighlight__130_132TO130_137">beberapa</span><span id="noHighlight_0.6898372589351145"> </span><span id="ouHighlight__134_138TO139_144">minggu</span><span id="noHighlight_0.5535075350438736"> </span><span id="ouHighlight__140_142TO146_148">dan</span><span id="noHighlight_0.7955302409322303"> </span><span id="ouHighlight__149_152TO150_154">tubuh</span><span id="noHighlight_0.4369390086457351"> </span><span id="ouHighlight__144_147TO156_159">Anda</span><span id="noHighlight_0.00235449543096955"> </span><span class="" id="ouHighlight__154_160TO161_167">menjadi</span><span id="noHighlight_0.9836532168172025"> </span><span id="ouHighlight__162_171TO169_176">terbiasa</span><span id="noHighlight_0.29996617369621015"> </span><span id="ouHighlight__173_174TO178_183">dengan</span><span id="noHighlight_0.31588679465526337"> </span><span id="ouHighlight__185_187TO185_188">lama</span><span id="noHighlight_0.8694133227781823"> </span><span id="ouHighlight__176_178TO190_193">yang</span><span id="noHighlight_0.13683218606033742"> </span><span id="ouHighlight__180_183TO195_198">sama</span><span id="noHighlight_0.5694047922607739">,</span><span id="noHighlight_0.5100581489037435"> </span><span id="ouHighlight__190_193TO201_204">sama</span><span id="noHighlight_0.7620027459722138"> </span><span id="ouHighlight__195_197TO206_208">tua</span><span id="noHighlight_0.671923298896411">.</span><span id="noHighlight_0.28349955641221036"> </span><span id="ouHighlight__200_214TO211_220">Menggoyang</span><span id="noHighlight_0.7290405509968771"> </span><span id="ouHighlight__216_217TO222_226">untuk</span><span id="noHighlight_0.7942372721789713"> </span><span id="ouHighlight__219_222TO228_234">menjaga</span><span id="noHighlight_0.706424705441281"> </span><span id="ouHighlight__229_236TO236_242">latihan</span><span id="noHighlight_0.9184540107697324"> </span><span id="ouHighlight__224_227TO244_247">Anda</span><span id="noHighlight_0.9862856676883079"> </span><span id="ouHighlight__238_248TO249_255">menarik</span><span id="noHighlight_0.17302946598404134"> </span><span id="ouHighlight__250_252TO257_259">dan</span><span id="noHighlight_0.6314582746289334"> </span><span id="ouHighlight__259_262TO261_265">tubuh</span><span id="noHighlight_0.6715082137190715"> </span><span id="ouHighlight__254_257TO267_270">Anda</span><span id="noHighlight_0.7932588526087357"> terus-</span><span id="ouHighlight__264_273TO278_284">menerus</span><span id="noHighlight_0.5443889897659259"> </span><span id="ouHighlight__275_284TO286_294">menantang</span><span id="noHighlight_0.4363233468913159">.</span><span id="noHighlight_0.33388597609975634"> </span><span id="ouHighlight__287_293TO297_301">Rutin</span><span id="noHighlight_0.0010317282437874997"> </span><span id="ouHighlight__295_296TO303_308">adalah</span><span id="noHighlight_0.7748308928709019"> </span><span id="ouHighlight__302_306TO310_314">musuh</span><span id="noHighlight_0.5989043793416551">.</span></div>
<br /><div>
<span id="ouHighlight__0_9TO0_11">>> Pelatihan</span><span id="noHighlight_0.2774829519101015"> </span><span id="ouHighlight__11_17TO13_19">rahasia</span><span id="noHighlight_0.23873958388928285"> </span><span id="ouHighlight__19_22TO21_24">dari</span><span id="noHighlight_0.998818874024933"> </span><span id="ouHighlight__24_26TO26_29">para</span><span id="noHighlight_0.0010497612830674408"> </span><span id="ouHighlight__28_34TO31_34">ahli</span></div>
<div>
<span id="ouHighlight__0_1TO0_1">4.</span><span id="noHighlight_0.5861191559643357"> </span><span id="ouHighlight__3_7TO3_7">fokus</span><span id="noHighlight_0.035773158853678044"> </span><span id="ouHighlight__9_10TO9_12">pada</span><span id="noHighlight_0.4491986881978297"> </span><span id="ouHighlight__12_15TO14_19">bentuk</span><span id="noHighlight_0.012549259829512716"> </span><span class="" id="ouHighlight__17_19TO21_23">dan</span><span id="noHighlight_0.9246181025218533"> </span><span id="ouHighlight__21_29TO25_30">teknik</span></div>
<br /><div>
<span id="ouHighlight__19_21TO0_3">Cara</span><span id="noHighlight_0.92437095397527"> </span><span id="ouHighlight__0_2TO5_8">yang</span><span id="noHighlight_0.5091126202365632"> </span><span id="ouHighlight__4_7TO10_15">paling</span><span id="noHighlight_0.8996348905710447"> </span><span id="ouHighlight__9_17TO17_23">efektif</span><span id="noHighlight_0.22902168191352734"> </span><span id="ouHighlight__23_24TO25_29">untuk</span><span id="noHighlight_0.8620876189761003"> </span><span id="ouHighlight__26_31TO31_40">memastikan</span><span id="noHighlight_0.3428445121579473"> </span><span id="ouHighlight__33_35TO42_45">Anda</span><span id="noHighlight_0.5841522349244208"> </span><span id="ouHighlight__37_41TO47_51">tidak</span><span id="noHighlight_0.8729473227772789"> </span><span id="ouHighlight__43_49TO53_60">mencapai</span><span id="noHighlight_0.5148271571881832"> </span><span id="ouHighlight__55_58TO62_66">tubuh</span><span id="noHighlight_0.18432125833582336"> yang </span><span id="ouHighlight__60_62TO73_76">Anda</span><span id="noHighlight_0.17399460981232084"> </span><span id="ouHighlight__64_67TO78_85">inginkan</span><span id="noHighlight_0.15840511119567946"> </span><span id="ouHighlight__69_70TO87_92">adalah</span><span id="noHighlight_0.27878165061142723"> </span><span id="ouHighlight__72_73TO94_98">untuk</span><span id="noHighlight_0.25594147694385194"> </span><span id="ouHighlight__75_85TO100_106">terluka</span><span id="noHighlight_0.8623434547092235"> </span><span id="ouHighlight__87_89TO108_110">dan</span><span id="noHighlight_0.8536880663075571"> </span><span id="ouHighlight__91_97TO112_116">harus</span><span id="noHighlight_0.4360457929069721"> </span><span id="ouHighlight__99_101TO118_122">duduk</span><span id="noHighlight_0.20866745643402018"> </span><span id="ouHighlight__107_114TO124_132">pelatihan</span><span id="noHighlight_0.25959245451258917"> </span><span id="ouHighlight__116_120TO134_142">sementara</span><span id="noHighlight_0.5646978216203307"> </span><span id="ouHighlight__122_124TO144_147">Anda</span><span id="noHighlight_0.009431808769351901"> </span><span id="ouHighlight__126_132TO149_154">sembuh</span><span id="noHighlight_0.6412786168778147">.</span><span id="noHighlight_0.14116647824175632"> </span><span id="ouHighlight__140_142TO157_164">Semuanya</span><span id="noHighlight_0.10969979864265922"> </span><span id="ouHighlight__144_147TO166_169">baik</span><span id="noHighlight_0.4221903294422312"> </span><span id="ouHighlight__149_150TO171_175">untuk</span><span id="noHighlight_0.6938255533791478"> </span><span id="ouHighlight__152_153TO177_181">pergi</span><span id="noHighlight_0.9400198889467911"> </span><span id="ouHighlight__155_158TO183_187">keras</span><span id="noHighlight_0.46481496679150025"> </span><span id="ouHighlight__160_161TO189_193">dalam</span><span id="noHighlight_0.17152984367003898"> </span><span id="ouHighlight__163_171TO195_198">sesi</span><span id="noHighlight_0.41465597286376843"> </span><span id="ouHighlight__173_175TO200_205">tetapi</span><span id="noHighlight_0.8084297367582087"> </span><span id="ouHighlight__177_178TO207_210">jika</span><span id="noHighlight_0.8804990917740876"> </span><span id="ouHighlight__180_185TO212_215">Anda</span><span id="noHighlight_0.18283556451016192"> </span><span id="ouHighlight__187_189TO217_221">tidak</span><span id="noHighlight_0.19120435516729772"> </span><span id="ouHighlight__191_200TO223_233">berolahraga</span><span id="noHighlight_0.6098322927021581"> </span><span id="ouHighlight__202_208TO235_239">benar</span><span id="noHighlight_0.5632043317363056"> </span><span class="" id="ouHighlight__210_213TO241_246">bentuk</span><span id="noHighlight_0.37574616680603123"> </span><span id="ouHighlight__215_217TO248_250">dan</span><span id="noHighlight_0.7818071902381992"> </span><span id="ouHighlight__219_227TO252_257">teknik</span><span id="noHighlight_0.6438337272932717"> </span><span id="ouHighlight__229_234TO259_262">Anda</span><span id="noHighlight_0.2666146653334073"> </span><span id="ouHighlight__236_245TO264_271">akhirnya</span><span id="noHighlight_0.243754438885739"> </span><span id="ouHighlight__247_251TO273_276">akan</span><span id="noHighlight_0.3891259403033098"> </span><span id="ouHighlight__256_259TO278_284">melukai</span><span id="noHighlight_0.2561592582370852"> </span><span id="ouHighlight__261_268TO286_297">diri sendiri</span><span id="noHighlight_0.2432908919245318">.</span><span id="noHighlight_0.9257561555583306"> </span><span id="ouHighlight__271_279TO300_307">Pastikan</span><span id="noHighlight_0.7753306129247858"> </span><span id="ouHighlight__281_286TO309_312">Anda</span><span id="noHighlight_0.7401869993086058"> </span><span id="ouHighlight__288_297TO314_321">merekrut</span><span id="noHighlight_0.2702568993360217"> otot-</span><span id="ouHighlight__309_315TO328_331">otot</span><span id="noHighlight_0.3309789425156754"> yang </span><span id="ouHighlight__303_307TO338_342">tepat</span><span id="noHighlight_0.6350165923981546"> </span><span id="ouHighlight__317_319TO344_346">dan</span><span id="noHighlight_0.097846584099604"> </span><span id="ouHighlight__321_331TO348_354">menjaga</span><span id="noHighlight_0.8810039711792309"> </span><span id="ouHighlight__338_344TO356_367">postur tubuh</span><span id="noHighlight_0.36798084631168104"> yang </span><span id="ouHighlight__333_336TO374_377">baik</span><span id="noHighlight_0.3138980851513905"> </span><span id="ouHighlight__346_355TO379_387">sepanjang</span><span id="noHighlight_0.29504447993797156"> </span><span id="ouHighlight__357_361TO389_394">setiap</span><span id="noHighlight_0.5115853105404222"> </span><span id="ouHighlight__363_370TO396_402">latihan</span><span id="noHighlight_0.22391613823498846"> yang </span><span id="ouHighlight__372_374TO409_412">Anda</span><span id="noHighlight_0.48964150587334976"> </span><span id="ouHighlight__376_378TO414_420">lakukan</span><span id="noHighlight_0.6204113400578728">. </span><span id="ouHighlight__380_387TO423_433">Berolahraga</span><span id="noHighlight_0.9999180492335262"> </span><span id="ouHighlight__389_392TO435_440">dengan</span><span id="noHighlight_0.9420236093196279"> </span><span id="ouHighlight__394_394TO442_448">seorang</span><span id="noHighlight_0.6157730041542221"> </span><span id="ouHighlight__396_401TO450_454">teman</span><span id="noHighlight_0.6360495159640865"> </span><span id="ouHighlight__403_404TO456_459">atau</span><span id="noHighlight_0.7651056708895019"> </span><span id="ouHighlight__406_411TO461_470">memperoleh</span><span id="noHighlight_0.2533006448806504"> </span><span id="ouHighlight__417_420TO472_478">bantuan</span><span id="noHighlight_0.7704138414843982"> </span><span id="ouHighlight__422_423TO480_483">dari</span><span id="noHighlight_0.9950911158994866"> </span><span id="ouHighlight__427_433TO485_491">pelatih</span><span id="noHighlight_0.03753873535008734"> </span><span id="ouHighlight__435_436TO493_496">atau</span><span id="noHighlight_0.7325837615452903"> </span><span id="ouHighlight__438_442TO498_504">pelatih</span><span id="noHighlight_0.048668500467024756"> </span><span id="ouHighlight__444_446TO506_509">yang</span><span id="noHighlight_0.09326071634433342"> </span><span id="ouHighlight__448_450TO511_515">dapat</span><span id="noHighlight_0.710727496551502"> </span><span id="ouHighlight__452_455TO517_521">terus</span><span id="noHighlight_0.8697647465071587"> </span><span id="ouHighlight__457_459TO523_526">Anda</span><span id="noHighlight_0.790809933995739"> </span><span id="ouHighlight__461_471TO528_544">bertanggung jawab</span><span id="noHighlight_0.12026871839331887"> </span><span id="ouHighlight__473_476TO546_551">ketika</span><span id="noHighlight_0.7422648320985815"> </span><span id="ouHighlight__478_481TO553_556">Anda</span><span id="noHighlight_0.5736285244639072"> </span><span id="ouHighlight__483_486TO558_563">bentuk</span><span id="noHighlight_0.7479773860776604"> </span><span id="ouHighlight__488_490TO565_567">dan</span><span id="noHighlight_0.5817449063451583"> </span><span id="ouHighlight__492_500TO569_574">teknik</span><span id="noHighlight_0.5440136679835677"> </span><span id="ouHighlight__502_506TO576_579">slip</span><span id="noHighlight_0.958807506750413">.</span></div>
<br /><div>
<span id="ouHighlight__0_4TO0_11">>> Bagaimana</span><span id="noHighlight_0.5854047843028417"> </span><span id="ouHighlight__9_13TO13_23">menghindari</span><span id="noHighlight_0.007717433564478959"> </span><span id="ouHighlight__30_37TO25_33">kesalahan</span><span id="noHighlight_0.34015305109650973"> </span><span id="ouHighlight__15_20TO35_38">umum</span><span id="noHighlight_0.8279438985825406"> </span><span id="ouHighlight__22_28TO40_46">latihan</span></div>
<div>
<span id="ouHighlight__0_1TO0_1">5.</span><span id="noHighlight_0.8364698493578944"> </span><span id="ouHighlight__3_4TO3_11">tidak ada</span><span id="noHighlight_0.32003498480583503"> </span><span id="ouHighlight__6_10TO13_20">sejumlah</span><span id="noHighlight_0.8615111741548419"> </span><span id="ouHighlight__12_18TO22_26">usaha</span></div>
<br /><div>
<span id="ouHighlight__0_7TO0_6">Apa pun</span><span id="noHighlight_0.391607794013888"> </span><span id="ouHighlight__9_12TO8_13">kurang</span><span id="noHighlight_0.10773972100944562"> </span><span id="ouHighlight__14_17TO15_18">dari</span><span id="noHighlight_0.34611011181157514"> </span><span id="ouHighlight__19_22TO20_23">100%</span><span id="noHighlight_0.08103975017680864"> </span><span id="ouHighlight__24_25TO25_30">adalah</span><span id="noHighlight_0.5616923408839756"> </span><span id="ouHighlight__29_33TO32_37">sampah</span><span id="noHighlight_0.6072281733706085">.</span><span id="noHighlight_0.6025824916489412"> </span><span id="ouHighlight__36_41TO40_49">Anda telah</span><span id="noHighlight_0.404624967653738"> </span><span id="ouHighlight__43_49TO51_58">berhasil</span><span id="noHighlight_0.45268965877529777"> </span><span id="ouHighlight__54_56TO60_70">mendapatkan</span><span id="noHighlight_0.3268446145953874"> </span><span id="ouHighlight__58_59TO72_73">ke</span><span id="noHighlight_0.312754741148936"> </span><span id="ouHighlight__65_68TO75_79">gym /</span><span id="noHighlight_0.2678316767190909"> </span><span id="ouHighlight__70_74TO81_87">Taman /</span><span id="noHighlight_0.8151788162249866"> </span><span id="ouHighlight__76_80TO89_95">melacak</span><span id="ouHighlight__81_81TO96_96">;</span><span id="noHighlight_0.646122574919361"> </span><span id="ouHighlight__83_90TO98_105">mana pun</span><span id="noHighlight_0.09545297665099928"> </span><span id="ouHighlight__95_96TO107_112">adalah</span><span id="noHighlight_0.70099135972585"> </span><span id="ouHighlight__98_101TO114_118">bahwa</span><span id="noHighlight_0.25288288818555826"> </span><span id="ouHighlight__103_117TO120_133">Anda berencana</span><span id="noHighlight_0.7277177293243251"> </span><span id="ouHighlight__119_120TO135_139">untuk</span><span id="noHighlight_0.7912427186212116"> </span><span id="ouHighlight__122_126TO141_147">melatih</span><span id="noHighlight_0.793145117813301">,</span><span id="noHighlight_0.7507393381979512"> </span><span id="ouHighlight__129_131TO150_153">tapi</span><span id="noHighlight_0.26241841851129"> </span><span id="ouHighlight__133_138TO155_157">itu</span><span id="noHighlight_0.8529780759249285"> </span><span id="ouHighlight__140_143TO159_163">hanya</span><span id="noHighlight_0.9428778473670422"> </span><span id="ouHighlight__145_148TO165_172">setengah</span><span id="noHighlight_0.08537565116044454"> </span><span id="ouHighlight__150_152TO174_177">dari</span><span id="noHighlight_0.8242302341243444"> </span><span id="ouHighlight__154_156TO179_187">pekerjaan</span><span id="noHighlight_0.5836760855900066">.</span><span id="noHighlight_0.23114364682364408"> </span><span id="ouHighlight__159_166TO190_202">Memaksimalkan</span><span id="noHighlight_0.3420197916627933"> </span><span id="ouHighlight__172_175TO204_208">waktu</span><span id="noHighlight_0.8742614816549348"> </span><span id="ouHighlight__177_179TO210_212">dan</span><span id="noHighlight_0.42865628032592396"> </span><span id="ouHighlight__181_184TO214_222">mendorong</span><span id="noHighlight_0.4103752921301853"> </span><span id="ouHighlight__186_193TO224_232">diri Anda</span><span id="noHighlight_0.8292578730411605"> </span><span id="ouHighlight__195_196TO234_238">untuk</span><span id="noHighlight_0.02733151577059245"> </span><span id="ouHighlight__198_204TO240_248">menyadari</span><span id="noHighlight_0.4243925208422651"> </span><span id="ouHighlight__216_224TO250_256">potensi</span><span id="noHighlight_0.5324919313418166"> </span><span id="ouHighlight__211_214TO258_263">sejati</span><span id="noHighlight_0.6566841100267563"> </span><span id="ouHighlight__206_209TO265_268">Anda</span><span id="noHighlight_0.9266695120224764"> </span><span id="ouHighlight__226_227TO270_275">dengan</span><span id="noHighlight_0.2082828424150398"> </span><span id="ouHighlight__229_234TO277_286">memberikan</span><span id="noHighlight_0.42298838276709816"> </span><span id="ouHighlight__241_247TO288_291">sesi</span><span id="noHighlight_0.12037112524317395"> </span><span id="ouHighlight__236_239TO293_296">Anda</span><span id="noHighlight_0.9597664807365534"> </span><span id="ouHighlight__249_258TO298_302">semua</span><span id="noHighlight_0.7015503810360878"> yang </span><span id="ouHighlight__260_269TO309_318">Anda punya</span><span id="noHighlight_0.04911018283213553">,</span><span id="noHighlight_0.827221390807806"> </span><span id="ouHighlight__272_273TO321_325">pergi</span><span id="noHighlight_0.09238830298844725"> </span><span id="ouHighlight__275_278TO327_331">keras</span><span id="noHighlight_0.6917460625817885"> </span><span id="ouHighlight__280_282TO333_335">dan</span><span id="noHighlight_0.3271892995120569"> </span><span id="ouHighlight__284_287TO337_341">cepat</span><span id="noHighlight_0.1816432493300021">,</span><span id="noHighlight_0.2979535415006609"> </span><span id="ouHighlight__290_293TO344_350">menjaga</span><span id="noHighlight_0.061831971676820086"> </span><span id="ouHighlight__299_305TO352_355">sesi</span><span id="noHighlight_0.06753465505137768"> </span><span id="ouHighlight__307_311TO357_363">singkat</span><span id="noHighlight_0.4566283783354991"> </span><span id="ouHighlight__313_315TO365_367">dan</span><span id="noHighlight_0.41592424768793057"> </span><span id="ouHighlight__317_323TO369_374">intens</span><span id="noHighlight_0.33958219673131873">.</span></div>
<br /><div>
<span id="ouHighlight__0_4TO0_6">>> Cara</span><span id="noHighlight_0.3132668303008458"> </span><span id="ouHighlight__6_7TO8_12">untuk</span><span id="noHighlight_0.3774053905827609"> </span><span id="ouHighlight__9_11TO14_24">mendapatkan</span><span id="noHighlight_0.09568201218569972"> </span><span id="ouHighlight__13_19TO26_30">hasil</span><span id="noHighlight_0.49105088017482146"> </span><span id="ouHighlight__21_24TO32_35">dari</span><span id="noHighlight_0.4459545232259551"> </span><span id="ouHighlight__31_37TO37_43">latihan</span><span id="noHighlight_0.462644236890177"> </span><span id="ouHighlight__26_29TO45_48">Anda</span><span id="noHighlight_0.16783327633595824"> </span><span id="ouHighlight__39_40TO50_54">dalam</span><span id="noHighlight_0.2527144570592774"> </span><span id="ouHighlight__47_50TO56_60">waktu</span><span id="noHighlight_0.2093726032929687"> </span><span id="ouHighlight__42_45TO62_67">kurang</span></div>
<div>
<span id="ouHighlight__0_5TO0_6">Berubah</span><span id="noHighlight_0.709623346276303"> </span><span id="ouHighlight__11_13TO8_14">menjadi</span><span id="noHighlight_0.7416495002250899"> </span><span id="ouHighlight__15_20TO16_25">lebih baik</span></div>
<br /><div>
<span id="ouHighlight__0_3TO0_5">Sangat</span><span id="noHighlight_0.06009527578098539"> </span><span id="ouHighlight__5_8TO7_11">mudah</span><span id="noHighlight_0.21131114545013974"> </span><span id="ouHighlight__10_11TO13_17">untuk</span><span id="noHighlight_0.7335708203536443"> </span><span id="ouHighlight__13_16TO19_23">jatuh</span><span id="noHighlight_0.567600500998647"> </span><span id="ouHighlight__18_21TO25_32">ke dalam</span><span id="noHighlight_0.7196797137588992"> </span><span id="ouHighlight__27_32TO34_42">kebiasaan</span><span id="noHighlight_0.6492148737418808"> </span><span id="ouHighlight__23_25TO44_48">buruk</span><span id="noHighlight_0.23716812824100797"> </span><span id="ouHighlight__34_36TO50_52">dan</span><span id="noHighlight_0.5581721022270794">,</span><span id="noHighlight_0.7165251849738837"> </span><span id="ouHighlight__39_43TO55_64">seringkali</span><span id="noHighlight_0.05282902552264812">,</span><span id="noHighlight_0.3457110207233459"> </span><span id="ouHighlight__52_57TO67_75">kebiasaan</span><span id="noHighlight_0.22335683461002143"> </span><span id="ouHighlight__63_66TO77_81">sulit</span><span id="noHighlight_0.8196409565204358"> </span><span id="ouHighlight__68_69TO83_87">untuk</span><span id="noHighlight_0.646791038690934"> </span><span id="ouHighlight__71_75TO89_97">istirahat</span><span id="noHighlight_0.3741885944881457">.</span><span id="noHighlight_0.7527797504372172"> </span><span id="ouHighlight__78_81TO100_105">Mereka</span><span id="noHighlight_0.0506005754225759"> </span><span id="ouHighlight__83_92TO107_116">demotivate</span><span id="noHighlight_0.7062776905495254"> </span><span id="ouHighlight__94_96TO118_121">Anda</span><span id="noHighlight_0.8385679549216333">,</span><span id="noHighlight_0.8778256100042643"> </span><span id="ouHighlight__111_114TO124_131">mencegah</span><span id="noHighlight_0.4531502738302109"> </span><span id="ouHighlight__107_109TO133_136">Anda</span><span id="noHighlight_0.0009129880809021218"> </span><span id="ouHighlight__116_124TO138_145">mencapai</span><span id="noHighlight_0.40781228099672917"> </span><span id="ouHighlight__131_135TO147_152">tujuan</span><span id="noHighlight_0.4375661771181809"> </span><span id="ouHighlight__126_129TO154_157">Anda</span><span id="noHighlight_0.2266373925734657"> </span><span id="ouHighlight__137_139TO159_161">dan</span><span id="noHighlight_0.8191785088760472"> </span><span id="ouHighlight__141_145TO163_167">buang</span><span id="noHighlight_0.8950883702556096">-</span><span id="ouHighlight__147_150TO169_173">buang</span><span id="noHighlight_0.3842748928445139"> </span><span id="ouHighlight__152_155TO175_179">waktu</span><span id="noHighlight_0.36037445514651223">.</span></div>
<br /><div>
<span id="ouHighlight__0_3TO0_4">Tetap</span><span id="noHighlight_0.09186427293470789"> </span><span id="ouHighlight__5_13TO6_10">sadar</span><span id="noHighlight_0.6452172081079341"> </span><span id="ouHighlight__18_21TO12_14">apa</span><span id="noHighlight_0.6115996954772736"> yang </span><span id="ouHighlight__23_28TO21_24">Anda</span><span id="noHighlight_0.645392898356633"> </span><span id="ouHighlight__30_34TO26_32">lakukan</span><span id="noHighlight_0.39008491299028203"> </span><span id="ouHighlight__36_38TO34_36">dan</span><span id="noHighlight_0.35089507447172863"> </span><span id="ouHighlight__40_45TO38_44">membuat</span><span id="noHighlight_0.2953628945954556"> </span><span id="ouHighlight__55_59TO46_51">tujuan</span><span id="noHighlight_0.7375392785494291"> </span><span id="ouHighlight__47_53TO53_56">asli</span><span id="noHighlight_0.07323032969443155"> </span><span id="ouHighlight__61_64TO58_61">yang</span><span id="noHighlight_0.8835036201969744"> </span><span id="ouHighlight__66_71TO63_75">menggairahkan</span><span id="noHighlight_0.25068501354038575"> </span><span id="ouHighlight__73_75TO77_80">Anda</span><span id="noHighlight_0.4043238109548465"> </span><span class="" id="ouHighlight__77_79TO82_84">dan</span><span id="noHighlight_0.942979973920179"> </span><span id="ouHighlight__81_84TO86_93">membantu</span><span id="noHighlight_0.46920313570438243"> </span><span id="ouHighlight__86_88TO95_98">Anda</span><span id="noHighlight_0.08325633433090762"> </span><span class="" id="ouHighlight__90_93TO100_104">tetap</span><span id="noHighlight_0.9581685600722953"> </span><span class="" id="ouHighlight__95_96TO106_107">di</span><span id="noHighlight_0.726069930047074"> </span><span class="" id="ouHighlight__98_102TO109_113">jalur</span><span id="noHighlight_0.014478383665700867">.</span><span id="noHighlight_0.9148294058382039"> </span><span id="ouHighlight__105_107TO116_119">Anda</span><span id="noHighlight_0.3905959766060496"> </span><span id="ouHighlight__109_111TO121_128">berutang</span><span id="noHighlight_0.12186028445901298"> </span><span id="ouHighlight__116_117TO130_135">kepada</span><span id="noHighlight_0.3104349425810977"> </span><span id="ouHighlight__119_126TO137_148">diri sendiri</span><span id="noHighlight_0.7702548732773387"> </span><span id="ouHighlight__128_129TO150_154">untuk</span><span id="noHighlight_0.2600222478866868"> </span><span id="ouHighlight__131_133TO156_166">mendapatkan</span><span id="noHighlight_0.7087480587595866"> hasil </span><span class="" id="ouHighlight__139_142TO174_181">maksimal</span><span id="noHighlight_0.06091465148834796"> </span><span id="ouHighlight__144_149TO183_186">dari</span><span id="noHighlight_0.44257979116541424"> </span><span class="" id="ouHighlight__156_163TO188_196">pelatihan</span><span id="noHighlight_0.6164585435721118"> </span><span class="" id="ouHighlight__151_154TO198_201">Anda</span><span id="noHighlight_0.21079918512015217">.</span><span id="noHighlight_0.8942506625973181"> </span><span class="" id="ouHighlight__166_169TO204_210">Membuat</span><span id="noHighlight_0.7579921960857968"> </span><span id="ouHighlight__171_174TO212_219">beberapa</span><span id="noHighlight_0.5160075404624941"> </span><span id="ouHighlight__183_189TO221_229">perubahan</span><span id="noHighlight_0.5683555934325971"> </span><span class="" id="ouHighlight__176_181TO231_239">sederhana</span><span id="noHighlight_0.9686782425804986"> </span><span id="ouHighlight__191_193TO241_243">dan</span><span id="noHighlight_0.9329028051732671"> </span><span id="ouHighlight__195_199TO245_249">mulai</span><span id="noHighlight_0.08136227399541607"> </span><span id="ouHighlight__201_206TO251_257">melihat</span><span id="noHighlight_0.10500644146491722"> </span><span id="ouHighlight__215_221TO259_263">hasil</span><span id="noHighlight_0.38786218868241695"> yang </span><span class="highlight" id="ouHighlight__208_213TO270_279">lebih baik</span><span id="noHighlight_0.8922132454139412">.</span></div>
<div>
<span id="noHighlight_0.8922132454139412"> </span></div>
<div>
<span id="noHighlight_0.8922132454139412"> </span></div>
<div>
<span id="noHighlight_0.8922132454139412">ref:</span></div>
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<span id="noHighlight_0.8922132454139412">http://www.bodyandsoul.com.au/fitness/training+tips/5+bad+fitness+habits+you+need+to+break,30031 </span></div>
</div>
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