One of the best ways to live healthy and fit is to exercise. However, many people are not able to carry it out due to the constraints of daily activities or work. Actually sports should not be done with heavy or should be done outdoors. Sports can be done anywhere and anytime.

For those of you who do not like to go outdoors or do not have much time to get out of the house due to the extraordinary busyness, there are some easy movements at home exercise is simple and cost-effective. Here are some types of light exercise that you can try yourself at home, easy to do, and certainly has great benefits for health:

Jump rope
In addition to cheap, physical exercise this one can provide a lot of benefits. Can maintain heart health, build bone density to increase body strength. Do this exercise for 10 to 15 minutes at a moderate pace.

Push ups

Movement of push-up is fairly simple it turns out to have the benefits of forming and can build upper body muscles and also strengthen your spine and shoulders,  btimers. If you are not fa

miliar, do push ups with standing position only.


The easy movement to exercise at home is another squat. Squat is a position like when you want to sit. How to bend the knees slowly and open legs as wide as your shoulders.After that, stand slowly with caution. Then keep your back still bent. Do it continuously and slowly to get maximum results. This squat exercise is perfect for tightening and strengthening the legs and buttocks. Do it regularly and weekly three times.


Exercise with the hun-pops can shrink the distended abdomen and streamline the fat thighs. Calories burned while playing hulahop is equivalent to doing a sporty walk with a speed of 7 km / hour.

And make no mistake if the housework you do so far can be a form of relaxed exercise that also contributes to the health benefits of the body. Just sweeping or mopping the floor is enough to burn fat and calories in your body.…

A world class traditional game

This game is already familiar with the ears of everyone, especially the people of Indonesia. Why? Certainly in some areas in Indonesia often enliven the big days such as the independence day of the event filled by one of these traditional games is tug of war. Not only that, this game was enough to make a scene of the audience and make the event more festive.

The game tug of war is not a traditional game originating from Indonesia. The game of tug of war is one of the ancient cultures typical of China, India, and Egypt. In those days, the tug-of-war game should only be played by royal members and should not be played by people in vain. This is because at that time, the tug of war is considered  or believed to be a race between the sun and the moon, between light and dark. Especially in China itself, tug of war is used as a means to train war soldiers of the “Chu” State which lasted for 3 centuries.

Then the game began to develop and eventually entered Indonesia through Hindu / Buddhist priests from India. The game is no longer a special game that can only be played by a group of people, but becomes a common and fun game that anyone can play. This game even once entered the sport in the Olympics around the beginning of the 20th century.

Equipment Required

The tug-of-war game requires 2 teams of 5 or more members each. Also required a fairly long rope and barrier between the two teams (can use raffia or chalk rope to create a barrier in the middle of the rope of the two squads).

Rule of the game

The rules of tug of war games are quite simple. Each team will try to pull the ropes held until the opponent passes through the dividing line in the middle of the two teams. It is very easy, but it takes a strong enough force from each team. In addition, the game tug of war also has its own technique.

Game Technique

The tug-of-war game technique lies in the way players are deployed in every team, the technique of holding the rope, the position of the body, the position of the foot on the ground, and how to pull the rope. Players with greater body and energy are usually placed at the end of the rope followed by players who have less power in front of it. How to hold the right rope is how to make the position of our hands as comfortable and as rough as possible when holding the rope.

As rudimentary as possible means how to make our hands not slippery when holding the rope. Could by smearing flour on our hands or other ways. At the time of pulling the rope, try to tilt our body back. This is done to maintain balance so that when we are not able to resist the pull of the opponent, we do not fall forward.

It takes a very strong footstool to withstand a pull so as not to get dragged by the opponent. How to pull the right rope is how to make the balance of the opponent team becomes disturbed. It can be done with the pull-pull technique of the rope. At first we stretch out the rope bit by bit as a bait against the opponent. When the opponent has started off guard, we can immediately pull it as hard as possible so that the opponent is startled and dragged.…


Hula hoop, the game uses a tool like a big bracelet and rotated while the body swayed following his movement to not fall, already known to many people. In addition to children’s favorite, hula hoop increasingly popular as a body slimming exercise tool. However, already know your origin, why is called a hula hoop, and how the story to be so global.

1.Hula hoop is a shaped toy that rotates around the waist, legs or neck. Hula hoop for children is generally about 28 inches in diameter, and for adults about 80 inches. The traditional ingredients of this hunop maker are usually the bushes of dedalu, rattan, grapevine and rigid grass. Now usually made of plastic pipe.

2 According to research experts hula hoop is a game of children who have come from thousands of years ago. Children from ancient Egypt even from ancient Greece have been playing with hula hoop starting 3000 years ago. Indian tribes in America have also used the hoop as a children’s game that can test the accuracy of archery and spear targets. At a later date, hula hoop are widely used by adults to keep the body in shape.

3.Hula hoop consists of the word hula originating from sailors who visit Hawaii. The use of the word hula because the sailors saw that there are similarities of hula-hula dance that comes from Hawaii by playing hula hoop itself.

4. Initially hula hoop made from rattan or wood. Due to the development of the era, in 1957, made the first hula hoop made of plastic. Hula hoop this type much preferred and immediately successful even in just a few months hula hoop of this plastic can be sold up to 100 million pieces.

5. In 1957, an Australian company started making wooden rings for sale in retail stores. This tool attracts the attention of Wham-0, a toy seed company from California. Richard P. Knerr and Arthur K. Melin, from Wham-O, began producing plastic rings in a variety of bright colors. Knerr and Melin were promoted for months in 1958 at a playground in southern California where they were going to demonstrate and give away the ring for free so that children could learn and play. Their perseverance makes “Hula hoop” the greatest trend in the world-wide nations ever. Twenty-five million items have been sold in four months! “The Hula hoop” was introduced in 1958 and made both men very rich. 

6.Hula hoop has evolved from just a kids game then becomes a sports tool. Hula hoop started officially contested. In this race, the participants are judged by their appearance. This performance is divided into free style and mandatory style.


Jump rope game is a game that resembles a rope composed of rubber bands, this is a very popular game around the 70s to 80s, a favorite at school and after the afternoon bath at home. Simple but useful, can be used as a means of playing as well as sports. The rope used is made of braided rubber bands are widely available around us.

How to play can be done by individuals or groups, if only playing alone usually the child will tie the rope on the pole or whatever is possible and then jump. If playing in groups usually involves a minimum of three children, two children will hold the end of the rope; One on the left, one on the right, while the other gets a turn to jump over the rope. Ropes stretched with graded altitudes, from lowest to highest. The clever jumped up, he was the one who came out as the winner. While the loser will change the position to be the holder of the rope. The solitary game can also be skipping, that is, holding both ends of the rope and then swinging it through the head to feet while jumping.

Actually the jump rope game can be played since the kindergarten children (about 4-5 years) because their rough motorcycle is ready, let alone playing jump rope to answer their curiosity will be like jumping. But generally this game is new popular in school age (about 6 years). Type jump rope game is divided into two: Foot jump is a relaxed and a sport / sport. The casual leash rope is usually played by girls while the sports / sports are played by the boys. In other words, the jump rope game can be played by both men and women regardless of gender.

The history of building a jump rope

Until now not clear also where the origin of this game. But many people suspect that the game is very popular in the 70s to 80s is derived from Europe brought to the archipelago and played by the Dutch children during the colonial period. This is especially relevant considering the rope jumping game in Holland is also held by two people while one person jumps between the ropes. While in other European regions, this game is played by one person only as is usually played when jumping rope while exercising.

Although not yet clear the origin of this game, but some say that the game has been played in Egypt since 1600 years before Christ. But there is also an argument that says this game comes from China considering the variations of the jump rope games so diverse in the country down to the Japanese plains. But there are also opinions that say the Aboriginal people in Australia have played this hereditary game, they use bamboo media, or other vines that exist in the forest.

Jump rope or ever popular among children in the 70’s to 80’s. This jump rope game is a favorite when “out playing” at school and after the afternoon bath at home. Jump rope games are played together by 3 to 10 children. When and where this game began to be difficult to know for sure. However, from the name of the game itself it can be presumed that this game appeared in colonial times. The equipment used in rope jumping games is very simple, that is, rubber bands are woven or strung up to reach the required size, usually around 3 to 4 meters.

How to play Jump rope

  • The player performs fiddling to determine the two players who are the holders of the rope.
  • Both players who are the holders of the rope do pick up to determine who will get a turn to play first if there are players who failed to jump.
  • The two players who are the holders of the rubber strap straps and the players have to jump one by one. The height of the rubber ranging from the level of the ankle, then up to the knees, thighs, until the waist. At these elevation stages, the player must jump without touching the rubber strap. If there is a player who touches the rubber strap when it jumps, the play turn is over and he must replace the player holding the rope.
  • The rubber rope position is raised to the chest, then the chin, the ears, the crown, the raised hand up with feet on tiptoe. At these elevation stages, players may touch the rubber strap when jumping, provided the player can pass the rope and not get caught. Players are also allowed to use various movements to facilitate the leap, provided they do not use tools.
  • Players who fail to jump over the rubber strap must stop the game and replace the