These are Light Exercise Movements You Can Do In Bed – Everyone certainly wants to have a healthy body and is also very awake to be healthier and also confident when looking up.

Who intends to exercise, but in the end it’s just talk? Apart from being lazy or lazy to move, other causes are erratic weather, waking up late, not having a sports partner, broken shoes, and a million other reasons.

Actually, we can still burn calories without leaving the bed, you know! Here are some examples of light exercise movements! Are you ready?

These are Light Exercise Movements You Can Do In Bed

1. Glute bridge
Launching Healthline, the glute bridge exercise targets the biceps femoris (thigh muscle located in the posterior or back), semitendinosus (one of three muscles that make up the hamstring muscle group), gracilis (shallowest muscle on the medial side of the thigh), gluteus maximus (strongest muscle). in the body located in the buttocks), and the gluteus medius (a functional muscle that helps move the hips).

To perform the glute bridge, lie on your back with your knees bent sports health and feet flat on the mattress. Then, lift your hips up, inhale, and slowly lower your body back down. Do as much as 15-20 repetitions.

2. Leg raise
To quote Byrdie, the leg raise is an exercise that targets the upper and lower abdominal muscles and increases flexibility throughout the back extensors and hip flexors. Looks easy, right?

“Leg raises may seem like an easy move, but don’t be fooled. When done correctly and safely, this exercise targets hard-to-reach lower abdominal muscles while strengthening the core and increasing flexibility,” says Lena Bozza, certified trainer.

Start by lying on your back, place your hands under your buttocks, and raise your legs straight up in the air. Then, lower your right leg until it almost touches the mattress, then return to the starting position. Switch to the left foot. Repeat for about 20-30 reps.

3. Lateral leg lift
Actually, the lateral leg lift is almost the same as the side leg raise. Launching Victorem Gear, this exercise uses the muscles in the hips to lift the leg to the side. Its function is to strengthen the core, glutes, and hips.

First of all, lie down on one side of your body with your hands supporting your head and one knee bent. Then, lift your leg up, lower it almost to the bed, and lift it back up. Do 20-30 reps on one side of the body, then alternate with the other side.

4. Plank
Who said planks can only be done on a flat and hard surface like the floor? Planks can also be done on a mattress! Because it is classified as a full body exercise, planks target the muscles of the upper, lower, and core at the same time, quoted Healthline.

Want to try? Do the plank position with your elbows on the surface of the mattress. Hold the body for 30-60 seconds. Planks on soft surfaces such as mattresses are more challenging for the core, especially for beginners.

Tips for Safe Investment in the Midst of a Pandemic – Currently, more and more people are starting to invest and also start stocks to get more profits in the future, but there will be many things that must be taken into account, including using the best technology.

The trend of investing during the pandemic has shifted, where investors who are used to “playing it safe” with their deposits are now turning to bonds and other investment products with higher returns.

This also means that there is a higher level of risk faced by investors, so that continuous monitoring and high vigilance are needed for unpredictable economic cycles.

Tips for Safe Investment in the Midst of a Pandemic

Here are some things that can be the main consideration in making investment decisions during the pandemic, both for investors and wealth managers.

1. Investment products that suit your needs
The first tip that needs to be carried out is to understand and choose an investment winwithruss product that suits your needs. This is because the conditions and needs of each individual must be different. For example, young family customers who invest in children’s education funds and customers who invest for retirement have different needs.

On the other hand, the impact of the pandemic on various elements of life and the economy is also different. Citi said this need must receive special attention from both customers and wealth managers of a banking institution.

“It is now easier to identify needs and what investment products are the most suitable, with digital technology to find as much information as possible regarding various investment products and their level of risk. Depending on the customer profile, wealth managers can also consider diversifying investments with an adjusted level of risk,” he explained.

2. Assistance in making investments
Citi said that assistance from wealth management service providers is important, especially for novice investors, to be selective in choosing investments and provide the latest information regarding investments that have been invested.

This is because banking institutions will usually be represented by a Relationship Manager and a team of investment consultants, who will monitor, report, and suggest investment adjustments to their customers.

However, it is necessary to ensure that the Relationship Manager must be competent in explaining various matters related to investment and protection to customers.

3. Quality of wealth management services
Citi said that in practice, especially during the pandemic, many banking institutions experienced limitations in meeting customers face-to-face. Therefore it is necessary to choose an institution that provides quality and convenience.

Knowing the Type of Chronic Disease When Inhaling Dust – Nowadays there are more and more types of diseases that can make people feel afraid to leave the house or meet many people. You can’t avoid the fact that every day we always face dust. Whether it’s at home or on the street. Luckily our noses have fine hairs that function to filter air.

Named cilia, these fine hairs that grow inside the nose serve to ward off dust and other impurities carried in the air. Unfortunately, the cilia cannot completely filter the dirty air. For example, special conditions information disease such as a volcanic eruption that spreads volcanic ash cannot be completely prevented by the nose hair.

Knowing the Type of Chronic Disease When Inhaling Dust

Breathing dirty air in large quantities and continuous exposure will cause health problems in the respiratory system. The following are some of the health problems that can arise from living too much dust or dirty air.

1. Asthma
Reported by the World Health Organization (WHO), asthma is a long-term respiratory health disorder that attacks both children and adults. Sufferers will often experience symptoms such as coughing, difficulty breathing, to tightness in the chest, and these symptoms can be triggered by inhaling air that contains lots of dust and dirt particles.

2. Silicosis
Silicosis comes from the name “silica”, a substance that is often found in rock, sand, and clay. The National Health Service (NHS) defines silicosis as a long-term lung disease that results from inhaling large amounts of crystalline silica.

If not treated immediately, silicosis can increase a person’s risk of developing tuberculosis, heart problems, and kidney disease.

3. Pneumoconiosis
Similar to silicosis, pneumoconiosis is caused by inhaling too much air, which contains dust particles and causes damage to the lungs. Reported by John Hopkins Medicine, there are several types of pneumoconiosis. One of them is the black lungs that arise from inhaling air with coal dust.

This is the Type of Exercise to Strengthen Leg Muscles – Currently, there are many people who are happy and also want to have a healthy and natural body, but almost everyone is said to be lazy to do a sport that can make the body ideal. it will pay off.

Train your own leg muscles can be done with a variety of movements.

This is the Type of Exercise to Strengthen Leg Muscles

1. Running is the simplest cardiovascular activity

Do you like running? This type of exercise can transform the body by burning sancarlospowersports fat and building leg muscles. In addition, running can lose fat in the upper thighs, build abdominal muscles and buttocks.

Running is one of the simplest cardiovascular activities you can do. Running has benefits for every part of your body. This is because running is a sport that relies on leg muscle strength and regular breathing.

2. Calf raise can give better muscle structure

In addition to running, you can also try the calf raise to train your leg muscles to become stronger. This exercise can also strengthen the muscles in the calf of the foot, increasing the strength and stability of the ankle. This calf raise is a movement that is done to lift the legs in an upright position, so that the tips of the feet need to be tipped over.

3. Side lunges to help train the thigh muscles

Side lunges are a great exercise when you want to work your leg muscles. This resistance exercise moves in different directions to help you work your quads from another angle. Madbarz explains, side lunges can complement regular squats and lunges in leg exercises to build muscle in the buttocks. Try slowly using one leg to step forward until your knee touches the floor and the other leg forms a 90-degree angle.

Then hold the position with the body facing the side and make sure the legs remain in a straight position. If it’s been a while, return to the starting position and repeat the movement with the different leg.

4. Skipping is able to stabilize the body and legs

The type of exercise that can train the next leg muscle strength is skipping. In addition, this jumping rope exercise that uses the abdominal muscles is able to stabilize the body, shoulders, arms and legs. Stylecraze explained, jumping rope is a form of cardio exercise to warm up and burn about 10-15 calories per minute. Skipping is also quite effective for toning the body and building lean muscle. So immediately include skipping exercises as part of your routine by setting aside about 15 minutes every day.

Tourist Attractions in Japan That Make Many People Curious – The holiday period makes many people bored and don’t know where to spend their time. Japan is not only a country rich in history. Every corner of the city in Japan, covered by various folklore or legends that eventually gave rise to certain myths that are believed by many people even though the times are growing.

Like the following seven tours in Japan which are not only famous for being beautiful, but also thick with myths that make tourists curious. Anywhere? Come on over there!

Tourist Attractions in Japan That Make Many People Curious

1. Kiyomizudera
Kiyomizudera is an old temple in Kyoto that was founded around 780. This temple is not only famous for its beauty, but also for the myth that has developed. In Kiyomizudera there is the Otowa no Taki or Otowa Fountain which flows three streams of water which are considered sacred by the local community. Each stream is said to have different benefits ranging from luck in love good, career and school success, to longevity.

Because of this myth, Kiyomizudera is never empty of visitors who want to try their luck. Usually the tourists will go to the required water flow. Because, everyone is not allowed to try three at once because it is considered greedy.

2. Lake Mashu
Lake Mashu is a caldera formed by a volcanic eruption 7000 years ago. This lake is located in Akan Mashu National Park, Hokkaido.

This lake is often covered by cloud fog so that visitors cannot see clearly. It is said that if the lake can be seen clearly when covered in fog, people who see it will have bad luck.

3. Kawachi Wisteria Park
Spring is the best time to visit Kawachi Wisteria Park located in Kitakyushu, Fukuoka. Inside this park there is a beautiful tunnel decorated with wisteria flowers.

The myth that develops in the Kawachi Wisteria Park says that wisteria is a plant that symbolizes love. Anyone who crosses the tunnel in this park is believed to be lucky in love affairs. Interested in trying?

4. Togetsu Bridge
If you get lucky at Kawachi Wisteria Park, it’s inversely proportional to this one tour. It is said that if a pair of lovers cross this bridge, then one or both of them look back, it is certain that their relationship will not last long or break up. In fact, the Togetsu Bridge in Arashiyama has a fantastic panorama, especially when autumn arrives.

5. Izu Oshima Island
The famous haunted island in Japan, this is still crowded with tourists even though it is labeled as a haunted tour in the Land of Sakura. Because many lovers of mystical tourism, do not waste the existence of Izu Oshima Island while in Japan.

In addition to horror stories, Izu Oshima Island is also famous for its myths that make goosebumps goosebumps. It is said that if we walk counterclockwise while here, bad luck will befall us.