Type of Sports

Types of Exercise to Shrink the Stomach

Types of Exercise to Shrink the Stomach – Most people feel very insecure if they want to wear tight clothes because they have a distended stomach and even big. Therefore, some of them are trying to be able to exercise as much as possible. Currently, people who go on a diet not only want to lose weight, but can focus on improving their posture, as well as increasing or shrinking certain body parts.

There are some people who want to tighten or enlarge muscles, but many also focus on reducing body parts such as the stomach.

Types of Exercise to Shrink the Stomach

1. Jog.
Jogging or jogging is a practical, easy and inexpensive sport. Not only practical, jogging is also a sport that is considered effective for burning belly fat, you know! It is recommended to do this exercise for 20-30 minutes, every 3-4 times a week to shrink a distended stomach.

During jogging you can also measure running speed to distance through the features on your smartphone or smartwatch. That way you can see the progress of your exercise every day.

2. Sit Ups.
Sit-ups can strengthen and tone the abdominal muscles. The trick, lie on the floor in a supine position with your knees bent, then lift your body towards your knees while exhaling and slowly lower back to the floor while inhaling.

Do the movement 10 times (1 set), and repeat up to 2-3 sets per day. To make you more enthusiastic, you can try listening to music with bluetooth earphones. The latest bluetooth technology also supports a more stable connection with a smartphone. There is also a Noise Canceling feature that can muffle sound from outside the earphones well.

3. Yoga.
Although they tend to be static, yoga and Pilates are effective at burning fat, you know. Based on the study revealed that people who practice yoga for 90 minutes a week can reduce the size of their waist circumference by up to 3.8 cm. In addition to burning calories, yoga can increase suggestions for not eating unhealthy foods, controlling overeating, and understanding when you are hungry.

Also Read : Benefits of Cardio Exercise for the Body

4. Zumba.

Dancing is an art that can burn energy. If you like dancing, you can try Zumba, here, to shrink your stomach. A study notes that practicing Zumba for 39 minutes can burn 300-368 calories in the body. The Zumba movement involves all the limbs, so the stomach as one of the load bearings and moving a lot will be affected quite a lot.

5. Jumping jacks.

Jumping Jacks is a jumping movement by opening two legs to the side. You can do this movement for 60 seconds regularly every day.

6. Squats.
Squat movements are difficult and easy. For an easy way, you can do squats by opening your legs and then lowering your body into a squat position with your arms crossed while holding your shoulders. Hold this position for 30-60 seconds then slowly stand up straight. Do it 3 times.…

Benefits of Exercise

Benefits of Cardio Exercise for the Body

Benefits of Cardio Exercise for the Body – Exercise is very useful for making the body healthier and more ideal. But basically exercise has different purposes. One of the sports that people often do is cardio. Here are the benefits

1. Lose Weight
Cardio is touted as the most effective exercise for weight loss. The benefits of cardio exercise to help burn fat and calories certainly need to be considered.

When you do cardio, you can reach your target heart rate per minute. This can help burn a lot of calories. Fat will also burn. Not only that, health authorities recommend 150 minutes of cardio exercise per week to reduce the risk of health problems.

Benefits of Cardio Exercise for the Body

2. Maintain Heart Health
The benefits of cardio exercise on this one may already be widely known. Yes, cardio exercise is useful for improving heart health and making the heart strong because it does not need to work extra to pump blood.

Choosing the right type of cardio exercise and regular exercise can train the heart so that the heart becomes stronger.

3. Boost Metabolism
Similar to other types of exercise, the benefits of cardio exercise can help maintain the body’s metabolism.

The benefits of exercise for health are no joke. By doing it regularly, you can help keep the body healthy and fit because the body’s metabolism can run well.

Also Read :Snacks That Help Recover Energy After Exercise

4. Increase Lung Capacity
Besides being good for heart health, the benefits of cardio exercise that are done regularly can also train the lungs so that their capacity can increase.

Well, for those of you who want to maintain a healthy respiratory system, start looking for the right type of cardio exercise. Try the type of exercise you choose is a sport that you like so that you are more excited to do it regularly.

5. Prevent Various Diseases
The next benefit of cardio exercise is to help reduce the risk of various diseases. The health problems in question include heart attacks, high cholesterol, high blood pressure, diabetes, and some forms of cancer.

Regular exercise coupled with maintaining a healthy lifestyle can reduce the risk of various diseases, such as heart problems, high cholesterol, and diabetes because the body’s metabolism is maintained properly.…


Steps to Start Gambling Online Poker Cards

Steps to Start Gambling Online Poker Cards – Online poker card gambling games may indeed be classified as online gambling games that are quite difficult to understand for new players.

An online poker site is a fair and attractive card game provider site for many players. Therefore a lot of people want to try betting on this site, but most of these players are new people who have never bet on gambling before. For the first time entering the world of online gambling, these players are confused about where to start so that they can bet. Therefore, in this explanation, the admin will explain how and what steps must be taken to be able to bet on this site.

Online card games themselves have been enjoyed by millions of people around the world and have been around for years. Because of the high popularity of the casino building, finally the types of bets in it are made into an online system with a bet system via the internet. This form of gambling is increasingly popular in the online system and is now easier and easier than the betting system a few years ago. With this online system you will be able to bet without leaving your house at all.

Betting on various idnplay card games is a lot of fun and of course presents the opportunity to win some money. You as a player also don’t need to provide sophisticated gadgets such as high-spec laptops. With a cellphone, you can bet smoothly and safely. Despite all these facts, the idea of ​​betting online for real money is sometimes a scourge for some players. Therefore, further recognition and understanding is needed.

Steps to Start Gambling Online Poker Cards

If you just want to get into the world of online system card betting and are really still new to what to do. So here we provide a guide on what steps are important for you to do. Check out the explanation below so that later you can start playing smoothly.

Choose the Right Gambling Site

The first step is that you have to choose a gambling site carefully. You must be able to choose a trusted poker agent because there are many advantages such as more bonuses, the best service and so on. Try to look for various names of online card provider sites. Then do an assessment and comparison of all these sites starting from promos, services, number of games and so on. After that determine which site you think has high quality.

Account List

After you find a site that feels right, to bet you will need an account and you can get this account after registering. Go to the registration menu and a form will appear that you must fill in with valid data. The various questions that are usually asked are name, bank account, bank name, id and password and other questions.


After you have an account you have arrived at the betting process. You need a balance or online money to bet, for that you have to top up the balance. Gambling sites now provide many banks as a means of transactions. For that you have to adjust the bank you have with the account available on the gambling site.

Go to the transaction menu and select the deposit menu, then enter the funds you want to fill and then transfer to the bank account listed as the destination account. After you make the transfer, wait up to 10 minutes and if the funds have not arrived, try to confirm to customer service about your deposit.


With the funds in your account filled, now you can start betting. The most important thing before you start betting is that you have to know what game you choose in terms of rules, what types of bets are and also how much is paid for each bet. Without knowing that you will be confused and most likely place the wrong bet, resulting in defeat.…


Snacks That Help Recover Energy After Exercise

Snacks That Help Recover Energy After Exercise – After exercising the body will experience a lack of energy which is good for the body. Eating is the right way to restore energy in the body. But a big meal will make us feel proud and full. It’s good if we just eat snacks

Chocolate milk

All milk is good to be consumed after exercise. However, chocolate milk has better benefits than others. The calcium content in milk and antioxidants in chocolate will help your body recover muscles faster. Not only that, chocolate milk will also make your body re-energized and ready to move again.

Snacks That Help Recover Energy After Exercise


This light snack is very appropriate to be consumed after you run, especially plain yogurt. To make it more delicious, you can add pieces of fruit. Similar to milk, the calcium in yogurt not only speeds up the recovery of the body’s muscles, but also maintains healthy bones so that they are not easily porous.

Sweet potato

Indeed, sugar will more quickly restore the body’s energy lost due to exercise. However, you are not recommended to eat all sweets. Insulin and calorie levels in your body will spike and that can make you susceptible to diabetes. Better, you replace it with sweet potatoes, snacks with natural sweetness that is rich in carbohydrates.

Boiled eggs

The next after-workout snack is eggs. Eggs are one of the best sources of protein for your body. Not only makes the stomach full, the protein content in eggs also helps increase the quantity and quality of muscle mass. Even so, you should not eat too many eggs, because the yolk contains high cholesterol which is harmful to the body.

Also Read : Foods Can be Consumed Before Exercise


Don’t like milk? Maybe you can consider cheese instead. As one of the processed products from milk, cheese must contain protein and calcium which are good for growth and bone health. Even so, also pay attention to the calories, yes. Low-fat cheese is the best choice, because this product is certainly low in calories. The hallmark of low-fat cheese is a slightly hard texture with a white color.

Banana Fruit

Who would have thought, bananas turned out to be one of the best sources of energy for the body. This fruit is also highly recommended to be consumed every time you have breakfast. Bananas contain complex carbohydrates that are long digested by the body, so you will feel full longer. This is why running athletes usually eat bananas just before starting to train or compete.


The snack after the last workout is edamame. These nuts have a high protein and amino acid content and are good for increasing bone strength and maintaining heart health. Not only that, edamame is also rich in fiber, so you will feel full longer. It’s best if you boil the edamame before consuming it.…


Characteristics of Trusted Slot Gambling Sites on the Internet

Characteristics of Trusted Slot Gambling Sites on the Internet – Having the knowledge to be able to recognize the name of a trusted online slot gambling game site and not necessarily owned by all players.

In a trusted betting site also not only presents slot games, but other types of gambling games. because as has been known that online betting has many types that should not be missed. So, the more types of games there are, the higher the level of trust from online betting fans will be.

Characteristics of Trusted Slot Gambling Sites on the Internet

Has a complete selection of slot games

The characteristics and characteristics of the first trusted slot gambling stick is to have a complete type of slot machine game. That way, fans of these games will not get bored easily and are always curious to try other types of live22 slot machine games. You will also find some of the most popular and fun slot gambling games to play, so you won’t be confused in choosing the many types of games available. However, sometimes the concern experienced by some beginner players is that it is difficult to determine the type of slot game, because they do not know the basics. No need to worry, because you can ask agents for the type of SLT machine games that are the easiest and most recommended by agents for junior players. You can also read various types of playing guides that have been specifically provided by agents.

Supported by advanced technology

As it has been known that at this time the era is increasingly modern and all tools have used the help of technology. This also affects the development of the world of gambling games, which already support applications that make it easier for players. Not only that, the site is also supported by advanced features, such as live streaming, live chat, and others. Live streaming has a function as a tool to review the continuity of the game. So that the players seem to be playing directly even though they are just playing through the smartphone screen. While the live chat feature is a feature for communication and interaction services between agents and customers, members, or players. This live chat service will always be online 24 hours a day. So, you can ask the agent anytime and anywhere.

Gives lots of bonuses

Players playing online betting open immediately just to channel their hobbies, but also want to get prizes and profits in a very short and fun time. Therefore, it is not easy among fans of the Trusted Online Slot Gambling game to choose a betting site that provides lots of benefits, prizes, and bonuses every day. So, from that, every site on the internet will bond – bonding provides many bonus offers to attract the attention of potential members to join the site.

Provide many attractive promo offers

Not only bonuses and other gift offers that must be on the Trusted Online Slot Gambling site, but also attractive promo offers. This is because so that members and players still feel excited because of the many promos that are given. There is good news that you should know, that towards the end of this year there are lots of promos that you shouldn’t miss.…


Foods Can be Consumed Before Exercise

Foods Can be Consumed Before Exercise – After going through several stages of the filtering process, we are finally able to enhance the articles we have collected with data from reliable sources regarding foods that can be consumed before exercising.

We all want to get the most out of exercise. Various methods are used, ranging from weight training, running faster or longer, more agile movements, and many more. In addition, the food consumed before exercise also needs to be considered.

There are many benefits that can be obtained from eating before exercise. Launching the Inkin page, by eating a balanced diet between protein, carbohydrates and fat before exercising, the body will have sufficient energy, prevent weakness, fight fatigue, and even support stamina to recover quickly.

For best results, you can try some of the foods below along with their different nutritional compositions.

1. Bananas

Bananas contain potassium and carbohydrates which are good for improving muscle and nerve function. In addition, carbohydrates can also be fuel for the brain and body.

A study published in the journal PLoS One in 2012 examined 14 cyclists who ate bananas for 15 minutes before starting cycling. It was reported that they were able to complete a 75 km cycling trial with changes in blood sugar, oxidative stress, inflammation, and immunity as well as those who consumed a 6 percent carbohydrate drink.

2. Fruit and Greek yogurt

These are two delicious, nutritious foods that are great to eat before a workout. Choose fruit that contains carbohydrates and combine it with yogurt which is rich in protein.

We recommend that you choose Greek yogurt which has twice the protein content compared to regular yogurt. In addition, Greek yogurt also has a low amount of carbohydrates and sodium.

So, when fruit and Greek yogurt are combined, the carbohydrates in the fruit can be a source of energy when exercising, while the protein stored in yogurt can be used to prevent muscle breakdown.

3. Oats

Known to be rich in fiber, oats can gradually release carbohydrates. With this slow release, the level of energy expended is consistent throughout the workout, so you can exercise longer.

Oats are also rich in B vitamins which convert carbohydrates into energy, you know. The best choice of oats is Irish oats, the least processed type of oats that have a lower glycemic index than instant oats.

Also Read:Popular Sports Among Artists

4. Dried fruit

You can mix some dried fruit such as apricots, berries, and pineapple as a pre-workout dish. Dried fruit is a source of simple carbohydrates that are easily digested by the body and can be effectively converted into a source of energy.

Dried fruit nutrients such as vitamins A, C, natural sugars, niacin, folate, ribofavin, potassium, organic acids, and phytronutrients are considered effective in burning calories in the body.

The soluble fiber content is also considered to quickly burn fat in the stomach, arms, and several other parts of the body.

5. Whole grain bread

In a slice of whole grain bread there is a good source of carbohydrates. For optimal results, you can add boiled eggs for snacks as a source of protein or low-fat turkey meat.…

Type of Sports

Popular Sports Among Artists

Popular Sports Among Artists – Sport is one of the basic necessities that must be done to build body fitness which must be done by all people from an early age.

Sports needs in the present seem to be as important as basic needs. High levels of stress and pressure make many people, especially city dwellers, easier to get sick. Moreover, it is not balanced with eating nutritious food.

Therefore, the sports trend has been increasing in recent years. There are even more variations. Some of them became very popular among artists.

Of the many workouts, here are seven types of sports that are popular with artists. Listen, who knows, it could be your choice of exercise later too!

1. Horse riding

Horse riding is a sport as well as a fun refreshing tool. In terms of sports benefits, equestrian activities include cardio training which can burn large amounts of calories.

Meanwhile, the refreshing side, horse riding is good for suppressing stress and depression. For people who are depressed, horse riding is usually recommended. You can also get posture improvements from riding, you know.

2. Pilates

Similar to yoga, Pilates is very good for toning all body muscles, especially the abdominal muscles. The reason is, all pilates movements require activation of the core muscles.

No wonder people who are diligent in pilates will usually have a flat stomach and tight body muscles even though they rarely lift weights. There are two types of Pilates, namely mat pilates and pilates with reformer.

Pilates mat is done on the mat by relying on our own body weight. Does not really need complex tools. If you want to be varied, you usually use flexbands, blocks, and roller foam pilates.

Meanwhile, pilates with reformer requires a special tool that is more complex. This reformer will help you achieve maximum target movement and allow for more varied inverted poses.

3. Muay thai or kick boxing

Muay thai or commonly referred to as thai boxing is in the form of a ‘fighting’ sport using several techniques, such as punches, kicks, elbows, to knee attacks.

By doing muay thai, you can channel your big energy while releasing stress. As a bonus, the calorie burn in muay thai is quite large, which can reach 700 calories per session (around 45-60 minutes).

4. Yoga

Mental health issues have become the most interesting topic discussed in recent years. One of the recommended sports to overcome mental health is yoga.

There are quite a few types of yoga with different benefits. Some focus on burning calories and improving posture, while others focus on therapy and meditation.

Among artists, the trend of yoga is gaining popularity. In the past, maybe we only knew the famous actress Sophia Latjuba who was active in yoga, now there are more and more young artists doing this sport.

Also Read:Sports Suitable For Pregnant Women

5. Golf

Known as the sport of fancy, golf also has many benefits, you know. In the past, golf was considered a sport for the elderly to maintain their heart health.

Golf is also known as a sport for officials or entrepreneurs, especially those who are in the process of lobbying something. Not so for now.

Many young artists, both men and women, are fond of golf. Especially during a pandemic, golf is considered a safe sport because it is not crowded and is practiced in open spaces.

6. Pole dance

Pole dance combines dance and acrobatics on poles. In the past, pole dance was often known as a striptease dance in nightclubs, it is different now.

Pole dancing has now become a very interesting and fun sport. Pole dancing is a sport that combines cardio and isometric exercises for muscle strength.…

Type of Sports

Sports Suitable For Pregnant Women

Sports Suitable For Pregnant Women – Pregnant women are one of the people who have to really take care of their body health, especially by exercising, there are several sports that are very suitable for pregnant women.

When pregnant, women have to make extra efforts to maintain their health, one of which is by exercising regularly. Exercise during pregnancy provides amazing benefits, such as improving mood, sleep quality, reducing aches and pains, as well as preparing pregnant women for childbirth.

Even so, the choice of exercise for pregnant women is not as free as people in general. The wrong choice of exercise, for example the exercise is too heavy, it actually risks endangering pregnant women and the fetus.

1. Cycling

Cycling is a great low impact aerobic exercise for pregnant women. However, as the stomach grows, the balance of the pregnant woman’s body will change, which means that she has more potential to fall.

If you are used to cycling, it’s actually safe to continue during pregnancy. However, if you feel less stable than usual, it’s best to switch to a stationary bike or not ride it for a while.

2. Prenatal yoga

Yoga offers many benefits for pregnant women, such as hip openers for supple delivery, stretching to help relieve back pain during pregnancy, provide mental balance, and relieve stress when hormones are unstable.

To help your yoga session during pregnancy run smoothly, find a class specifically aimed at pregnant women or practice in a studio.

3. Pilates

Pilates is a pregnancy exercise that you can do in every trimester. Pilates is suitable for building the stamina needed during childbirth and keeping up with your little one.

Pilates exercises during pregnancy can strengthen your core, so that later you can push more effectively on the day of delivery. As a bonus, Pilates sometimes practices Kegel exercises, which can make the bladder more controlled postpartum.

Also Read:Good Benefits of Exercise in the Morning

4. Water sports

Swimming, water aerobics, and walking or running in water can get the heart pumping, while water helps reduce discomfort. Weightless water can relieve joint pain, while water pressure can help eliminate water retention in the body.

Exercising in water provides support for your stomach and will not put a strain on your back. This is a great way to get your heart rate up without putting stress on your joints and ligaments. Plus, aquanatal classes are very popular and can be a fun way to meet other expectant mothers.

5. On foot

Walking is also a great cardio pregnancy exercise. You can take a walk around the neighborhood or around the track with other pregnant women.

If you feel like you don’t have time to just go for a walk, break it off by taking short walks throughout the day. Three 10 to 15 minute walks throughout the day is better than no exercise at all.…

Benefits of Exercise

Good Benefits of Exercise in the Morning

Good Benefits of Exercise in the Morning – Exercise is indeed the best way to improve a prayer lifestyle and build body fitness when exercising in the morning.

Exercise is one way to maintain health and fitness and many people like to do it in the morning. You’re one of them? If so, continue! If not, it’s still not too late to start exercising regularly, really.

To increase your motivation to start exercising regularly, consider the explanation below about the benefits of morning exercise for body health.

1. Helps you lose weight faster

Morning exercise can help you lose weight faster. This is evidenced in a small study published in the journal EBioMedicine in 2015. This study involved 10 young men who exercise in the morning, afternoon, and evening at different sessions.

From there, the results of the study revealed that within 24 hours, the highest fat burning occurred in those who exercised in the morning before breakfast.

2. Helps control appetite

In general, exercise can have the effect of reducing and better controlling appetite due to reduced grelin, the hunger hormone.

However, exercise after sunrise has a greater impact in helping us control our appetite. This is based on a study conducted at Brigham Young University, United States (US), which was published in the journal Medicine & Science in Sports & Exercise in 2012.

Participants who are 35 women walk on the treadmill for 45 minutes in the morning. Later, they were shown photos of flowers and food. A week later, the process is repeated without morning exercise. In fact, the researchers found that the participants’ brains had a stronger response to photos of food when they did not exercise in the morning.

3. Increase productivity

Still from previous studies, it is also said that exercise done in the morning can increase productivity all day long.

When walking on the treadmill for 45 minutes in the morning, participants showed signs of increased physical activity during the next 24 hours.

So, for those of you who are still trapped in the “comfort zone” of laziness and want to be more productive and healthy in 2021, morning exercise can be a very good start.

Also Read:Benefits of Exercise for Pregnancy

4. Inspired and accustomed to living a healthy lifestyle

Routine exercise in the morning can help the mind to get used to a healthy lifestyle without realizing it.

A study published in the International Journal of Obesity in 2018 involved 2,680 students who underwent a 15-week exercise program, as well as 30 minutes of cardio per 3 sessions each week.

In fact, exercise makes students, without prompting, more inclined and accustomed to eating healthier foods and avoiding unhealthy foods, such as red and fried meat.

While the study didn’t test for other factors such as the best time of day to exercise, the findings show how exercise can inspire someone to adopt a healthier diet.

5. Increase the power of focus

It is common knowledge that physical exercise can improve focus and concentration, regardless of the type and time of exercise. However, it is different from physical exercise in the morning.

A study published in the British Journal of Sports Medicine in 2019 found that morning exercise can improve attention, visual learning, and make informed decisions.

In the study, participants were also instructed to sit for a full 8 hours a day without any morning walks for 30 minutes on a treadmill. On other days, there is a break every 30 minutes for a 3 minute walk.…

Benefits of Exercise

Benefits of Exercise for Pregnancy

Benefits of Exercise for Pregnancy – pregnant women certainly need good health for themselves and their babies, the health of the pregnant woman’s body depends on the food consumed, in addition to sports food it is also very important for pregnancy.

The moment of pregnancy is a moment when pregnant women have to be extra in maintaining the health of themselves and the fetus they are carrying. One of the important keys to a healthy pregnancy is to exercise regularly.

Although women tend to experience a lot of discomfort during pregnancy, this is not an excuse not to exercise or be lazy. In fact, exercising can provide many benefits during pregnancy. What are some of them? Check out the explanation here.

1. Reducing the risk of gestational diabetes

Gestational diabetes is a condition in which the body cannot make or use all of the insulin it needs for pregnancy. Gestational diabetes can come with serious health risks.

The good news is that doing at least 30 minutes of exercise during pregnancy three times a week, especially in the first trimester, can reduce the risk of gestational diabetes, according to a study published in the American Journal of Obstetrics and Gynecology.

2. Good for baby health

According to a study cited in the book Physiology of Prenatal Exercise and Fetal Development, when mothers make pregnancy exercise a mainstay of prenatal life, their children will have better language development and motor skills as toddlers.

In addition, as a teenager, children showed better performance in sports and academics than children whose mothers did not exercise during pregnancy.

3. Increase comfort during pregnancy

The American College of Obstetricians and Gynecologists reports that prenatal exercise can reduce preeclampsia. Preeclampsia is a serious pregnancy condition that can cause swelling and fluid retention, in addition to high blood pressure.

Another uncomfortable condition is pregnancy edema, which is characterized by swollen ankles.

By doing prenatal exercises, even if only on foot, pregnant women can improve blood circulation, and thus help get rid of fluids.

4. Increase energy and mood

Women usually have lower energy levels during pregnancy, and daily exercise can increase energy levels. According to Bun Maternity, although usually someone will get tired once they finish exercising, the mental thought that you are energized, healthy, and revitalized from a training session can be enough to maintain endorphins throughout the day.

Not only that, by exercising regularly, the physical benefits will also increase and you will get used to being an active and happy mother.

5. A healthier heart

A study reported in the journal Early Human Development was conducted by looking at the effects of exercise by mothers on their babies. From these studies, it was found that regular exercise routines during pregnancy help lower the fetal heart rate at 36 weeks of gestation. This is a good thing, because a higher heart rate can be harmful to the fetus.…