Senam 7 Menit

Senam 7 menit ini terdiri dari 12 gerakan, setiap gerakan dilakukan berulang selama 30 detik dan istirahat selama 10 detik disela-sela setiap gerakan.

1. JUMPING JACK / Lompat Ditempat

Cara :
- Posisi awal berdiri tegak dengan kaki dibuka selebar bahu.
- Lakukan gerakan melompat sambil tangan bertepuk diatas kepala.
- Lakukan Berulang selama 30 detik dan sebelum melakukan gerakan berikutnya istirahat selama 10 detik.

2. WALL SIT / Posisi Duduk

Cara :
- Tanpa menggunakan kursi, posisikan badan kita seperti orang yang tengah duduk (dengan tetap mempertahankan "keseimbangan").
- Tahan posisi tersebut selama 30 detik dan sebelum melakukan gerakan berikutnya istirahat selama 10 detik.

3. PUSH-UP

Cara :
- Lakukan gerakan Push-Up seperti biasa.
- Lakukan Berulang selama 30 detik dan sebelum melakukan gerakan berikutnya istirahat selama 10 detik.

4. ABDOMINAL CRUNCH / Sit-Up

Cara :
- Lakukan gerakan Sit-Up seperti biasa, hanya saja jangan mengangkat badan terlalu tinggi (fokuskan gerakan pada otot perut).
- Lakukan Berulang selama 30 detik dan sebelum melakukan gerakan berikutnya istirahat selama 10 detik.

5. Gerakan Naik Keatas Kursi

Cara :
- Posisi awal berdiri tegak dengan kaki dibuka selebar bahu.
- Dengan bantuan sebuah "kursi" lakukan gerakan naik keatas kursi dengan posisi badan tetap tegak.
- Gerakan dilakukan dengan bergantian kaki.
- Lakukan Berulang selama 30 detik dan sebelum melakukan gerakan berikutnya istirahat selama 10 detik.

6. SQUAT / Jongkok - Berdiri

Cara :
- Posisi awal berdiri tegak dengan kaki dibuka selebar bahu.
- Lakukan gerakan "Jongkok-Berdiri".
- Lakukan Berulang selama 30 detik dan sebelum melakukan gerakan berikutnya istirahat selama 10 detik.

7. Gerakan Melatih Otot Tricep Dengan Menggunakan Kursi

How To Download Youtube Videos

How To Download Youtube Videos For Free And Securely

There are many way for you to be able to download a video that you like from youtube, and in this post I will share one free and securely tool that you can use to download youtube videos. The tool or software that I will use on this tutor is YTD Video Downloader, although there are many tool and software but for me YTD Video Downloader is the free and securely to download youtube videos.

If you intend to use this tool to download youtube videos there are several thing you should do as preparation, and below is the step how to use YTD Video Downloader to download youtube videos.

PREPARATION :

1. Download YTD Video Downloader, Click here
2. Choose or make a new folder on the disk, in this folder where the youtube videos that you download will be saved. (see the picture below)

Downloading Youtube Videos

1. Go to Youtube.com and search for videos you like
2. After you find a youtube videos that you want to download, copy the url and paste it in to the YTD. (see the picture below)

Nicki Minaj Lyrics

Nicki Minaj Lyrics / Super Bass

This one is for the boys with the booming system
Top down, AC with the cooler system
When he come up in the club, he be blazin' up
Got stacks on deck like he savin' up
And he ill, he real, he might gotta deal
He pop bottles and he got the right kind of build
He cold, he dope, he might sell coke
He always in the air, but he never fly coach
He a muthafuckin trip, trip, sailor of the ship, ship
When he make it drip, drip kiss him on the lip, lip
That's the kind of dude I was lookin' for
And yes you'll get slapped if you're lookin', ho
I said, excuse me you're a hell of a guy
I mean my, my, my, my you're like pelican fly
I mean, you're so shy and I'm loving your tie
You're like slicker than the guy with the thing on his eye, oh
Yes I did, yes I did
Somebody please tell em who the eff I is
I am Nicki Minaj, I mack them dudes up, back coupes up, and chuck the deuce up

Boy you got my heartbeat running away
Beating like a drum and it's coming your way
Can't you hear that boom, badoom, boom, boom, badoom, boom, bass
Got that super bass boom, badoom, boom, boom, badoom, boom, bass
Yeah that's that super bass
Boom, badoom, boom, boom, badoom, boom, bass he got that super bass
Boom, badoom, boom, boom, badoom, boom, bass, he got that super bass