Selasa, 28 Januari 2014

Pelatihan Fisik Sederhana

LATIHAN FISIK SEDERHANA UNTUK PEMAIN SEPAKBOLA DAN FUTSAL (AMATIR)


  1. Jogging
Jogging saya tempatkan di nomor satu dengan maksud bahwa ini adalah latihan utama dari latihan-latihan fisik lainnya. Sepakbola dan Futsal mengharuskan pemain untuk selalu bergerak baik itu berlari maupun bermanuver. Dalam permainan sepakbola, para pemain bisa mengambil nafas sejenak apabila bola berada jauh dari daerah penjagaan pemain tersebut. Hal ini berbeda dengan futsal yang mengharuskan setiap pemain untuk terus bergerak seperti halnya bola basket. Oleh karena itu, endurance atau ketahanan tubuh sangat dibutuhkan oleh para pemain, terutama futsal.
Untuk latihan jogging, diperlukan sedikit peregangan agar otot menjadi lebih lemas. Peregangan bisa dilakukan dengan beberapa cara, yaitu:
  • Memutar engkel kaki.
  • Menekuk kaki ke depan atau ke belakang dan ditahan untuk beberapa saat.
  • Memutar pinggang ke kanan maupun ke kiri.
  • Menekuk badan ke depan dan kebelakang.
Dalam jogging, sebaiknya tidak memaksakan tenaga. Usahakan anda mampu berlari selama 30 menit non-stop. Tidak masalah apakah anda berlari cepat atau lambat. Latihan jogging bertujuan untuk melatih endurance, sehingga yang menjadi acuan adalah waktu. Setelah anda merasa mampu untuk berlari lebih cepat, maka tingkatkanlah kecepatan namun tetap dalam waktu 30 menit non-stop.
  1. Skipping (lompat tali)
Latihan skipping atau lompat tali bertujuan untuk menguatkan otot di sekitar engkel kaki. Posisi dalam melakukan skipping adalah sebagi berikut:
  • Pandangan lurus ke depan sehingga badan akan berada dalam kondisi tegak lurus.
  • Kedua kaki dirapatkan.
  • Lompatlah dengan menggunakan pergelangan kaki (engkel), bukan dari lutut.
Latihan ini dapat dilakukan setelah anda melakukan jogging. Usahakan anda mampu melompat sebanyak 50 lompatan non-stop. Latihan ini dapat dilakukan sebanyak 300 lompatan dengan perincian 50×6. Setiap 50 lompatan, anda dapat berisirahat sejenak. Setelah mencapai 300 lompatan, anda bisa menambahnya apabila dirasa masih mampu.
  1. Berenang
Berenang merupakan olahraga yang menyenangkan karena anda tidak akan merasa berkeringat yang berlebihan. Tujuan dari berenang adalah untuk melatih kelenturan tubuh pemain. Sebenarnya bisa juga dengan mengikuti kelas aerobic atau taebo, tapi tentu bagi sebagian besar anda akan merasa malas untuk mengikuti kegiatan-kegiatan tersebut. Dalam berenang, semua otot tubuh ikut bergerak. Sama seperti jogging, berenang merupakan latihan fisik yang direkomendasikan bagi semua atlet di semua cabang olahraga. Manfaat berenang antara lain:
  • Mengencangkan (bukan membesarkan) otot dada, punggung, dan lengan sehingga akan mempermudah dalam melakukan gerakan manuver.
  • Mengencangkan otot paha sehingga meningkatkan ketahanan tubuh dalam berlari.
  • Meningkatkan kapasitas paru-paru sehingga oksigen dapat diserap lebih banyak.
  • Seluruh otot tubuh berkontraksi (ikut berlatih) sehingga mencegah cedera otot di saat melakukan gerakan yang tidak biasa dilakukan.
Menu latihan ini adalah 30 m x 5, yaitu berenang sejauh 30 meter sebanyak 5x. Apabila anda merasa masih mampu, maka anda dapat meningkatkan frekuensinya. Berenang juga merupakan terapi alami bagi pemain yang mengalami cedera otot.
Tiga macam latihan di atas merupakan latihan fisik dasar bagi para pemain sepakbola dan futsal, atau olahraga lainnya secara umum. Latihan jogging dan skipping dapat dilakukan setiap hari pada pagi dan sore hari. Untuk berenang, dapat dilakukan sebanyak 2x dalam satu minggu. Berikut contoh latihan dalam 1 minggu (2x main):
Waktu Senin Selasa Rabu Kamis Jumat Sabtu Minggu Pagi Jogging (half)
Skipping (half)
Jogging (full) Skipping (full)
Berenang (full)
Jogging (half)
Skipping (half)
rehat Jogging (full)
Skipping (full)
Jogging (full)
Skipping (full)
MATCH Sore Jogging (full)
Skipping (full)
Jogging (full)
Skipping (full)
MATCH Jogging (half)
Skipping (half)
Jogging (full) Skipping (full)
Berenang (full)
Jogging (half)
Skipping (half)
rehat
Pada prinsipnya, sebelum dan sesudah istirahat, beban latihan hanya separuhnya saja (half). Selebihnya bisa melakukan beban penuh (full).  Selain latihan fisik di atas, ada beberapa hal lainnya yang harus diperhatikan, yaitu:
  • No Smoking and No Alcohol.
  • Tidur malam min. 7 jam.
  • Tidur selama 1 jam dan bangun 1 jam sebelum pertandingan.
  • Selesaikan makan min. 45 menit sebelum pertandingan.
  • Minum kopi atau makan bubur kacang hijau untuk meningkatkan energi  sebelum pertandingan.
  • Jangan melakukan perjalanan >30 menit sebelum pertandingan. Usahakan datang awal agar dapat beristirahat dengan cukup apabila lokasi pertandingan cukup jauh.
  • Hentikanlah latihan apabila nafas anda sudah mulai terengah-engah. Lakukan istirahat sejenak sebelum memulai lagi.
  • Jangan melakukan olahraga otot (macam-macam angkat beban) secara berlebihan karena otot yang terlalu besar akan mengurangi kelincahan dalam bergerak.
Semua latihan dan tips ini dibuat berdasarkan pengalaman pribadi penulis. Setidaknya dengan melakukan latihan-latihan ini, maka anda dapat bertahan di lapangan sampai peluit akhir dengan kondisi tubuh yang tetap prima. Insya Allah. Terima kasih.

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Minggu, 05 Januari 2014

Thanatos Quest Guide Artz-RO

Thanatos Quest Guide

Party Requirement: More than 5 party members
Job Requirements: Must be transcendent class for Level 7 and above
Item requirement:
  • Any level 4 weapon that your character can equip
  • Fragment of Despair – Despero of Thanatos - tha_t11 (1/30), tha_t07(2/30)
  • Fragment of Hatred – Dolor of Thanatos - tha_t09(1/30), tha_t05(2/30)
  • Fragment of Misery – Maero of Thanatos - tha_t10(1/30), tha_t06(2/30)
  • Fragment of Agony – Odium of Thanatos - tha_t08(2/30)

Thanatos Tower Quest

1. You’ll start to gather keys at the 3rd floor of the Thanatos tower. Go to (tha_t03 67 70) you’ll find a machine device. Click the device to investigate, you’ll obtain a red key.

2. You can find another machine device at the fourth floor (tha_t04 195 195). This is the tricky part. You have to guess the 3 digit number sequence before getting the yellow key. You cannot use a single number more than once or use the number 0. You have five tries in order to get the correct number sequence or you’ll have to restart again.  
Note: if you'd like help finding the number, try this site and follow the instructions.



3. At the fifth floor (tha_t05 61 177),  there will be a third mechanism. Insert the Red Key into the crack, followed by the Yellow Key. You will receive a Blue Key.


4. On 6F (tha_t06 226, 229), there will be a fourth mechanism. Nearby, there will be 5 wheels which you can turn and adjust. You will want to adjust them so that they are all in the same configuration, one solution is:
  • First Wheel - Option 1
  • Second Wheel - Option 2
  • Third Wheel - Option 3
  • Fourth Wheel - Option 1
  • Fifth Wheel - Option 1
Here you will obtain the Green Key.


5. Also on 6F (tha_t06 200, 180), you will find the last mechanism. Choose the 2nd option each time to obtain the Black Key.



6. Once you've obtained all 5 colored keys,



7. enter the portal in the Middle of (tha_t06) to enter the next floor and the Black Key will transform itself into the Black Charm Stone.


  • Note: You cannot enter the portal unless you have all five Keys. If you have any Charm Stones, you must sell them at an NPC first, then collect the corresponding Key before attempting to enter 7F.
  • Players who would like to access the 7th to 9th floor for hunting purposes only need to complete the quest up to this point. However, since the Black Key is transformed into a Charm Stone upon entering the 7th floor, players will need to discard it (by selling to an NPC) and repeat the 7th step before entering 7F for every journey.

8. On 8F (tha_t08 48, 59) you will find a set of Shining Crystals. Talk to it, and one of your keys will transform into the corresponding charm stone.

9. Talk to the 2nd set of Shining Crystals at (tha_t08 48, 147). Talk to it, and one of your keys will transform into the corresponding charm stone.

10. Talk to the 3rd set of Shining Crystals at (tha_t08 90, 147). Talk to it, and one of your keys will transform into the corresponding charm stone.

11. Talk to the last set of Shining Crystals at (tha_t08 90, 59). Talk to it, and one of your keys will transform into the corresponding charm stone.

12. You now obtain the five magical charm stones. Make your way to the 12th floor and enter the charm stones at the 5 statues.


13. On the 12th floor, start by placing the Yellow Charm Stone into the first statue (tha_t12 158 57) in the northeast direction. 

Note: if the charm cannot be put in the statue, and showing messages:
"The statue give off mysterious light. Strange power has blocked your access. The statue has such a strong light that I can't see or touch it."
 it means you have to wait about 2 hours or less, to complete the delay time quest has you made before.


14. Place the Green Charm Stone into the second statue (tha_t12 154 22) in the southeast direction


15. Then place the Blue Charm Stone into the third statue (tha_t12 104 22) in the southwest direction.


16. Place the Red Charm Stone into the fourth statue (tha_t12 96 58) in the northwest direction.


17. Finally, place the Black Charm Stone into the last statue (tha_t12 129 81) in the north direction. The pathway to the top of the tower should now appear in the center of the floor.


18. After you have insert the five charm stones, a portal (tha_t12 130 57) would open near the fifth statue


19. That ends the second part of the quest. You will find yourself at the thana_boss map. You need to insert the four fragments.


20. On the southeast platform you'll find a magic circle (thana_boss 217 167). For this you will need to have a Fragment of Misery or you will be unable to proceed. Fragment of Misery is dropped by Maero of Thanatos. Walk over the magic circle and enter "Fragment of Misery". At this time, a Maero of Thanatos will appear.


21. Once the first wave of monsters is defeated, proceed to the northeast platform (thana_boss 202 75). This time you will need a Fragment of Agony. Without this item, you will be unable to proceed. Place the "Fragment of Agony" in the magic circle, a Dolor of Thanatos will appear.


22. On the northwest platform (thana_boss 80 76), you will need a Fragment of Hatred. When you place the "Fragment of Hatred", a Odium of Thanatos will appear.


23. On the southwest platform (thana_boss 62 171), you will need a Fragment of Despair. When you place the "Fragment of Despair", an Despero of Thanatos will appear.


24. Once all 4 ghosts have been defeated, the party will be summoned to (xx, yy) on the north platform and after a short speech, Memory of Thanatos will spawn directly next to them. 


25. Following Thanatos' defeat, the party will have a short amount of time to pick up the drops before getting force warped back to 12F. There will be a 2 hour cooldown before he can be summoned again by anyone.




Rabu, 01 Januari 2014

Break The Seal Quest Artz-RO

What is Break the Seal?
Firstly, break the seal is the quest required to make Diabolus Equip Set.



First Step:
NPC Location: prontera 121,156






Talk to Henry in the given npc location
and give the item requirements below:



  • Pyroxene - 45
  • Peridots - 45
  • Biotite - 45
  • Phlogopite  - 45
  • Rose Quartz - 45
  • Matchstick - 45
  • Muscovite - 45
  • Agate - 10

After you are done taking the quest, you will receive
5 random castle drop from Henrys which is a proof
that you just had broken the seal also, a broadcast message will pop out that you have officially broke the seal.

Next step:

 
DIABOLUS ARMOR 
NPC Location: pay_fild10 182,157 





Requirements: 

 
  • 100 Three-Headed Dragon's head
  • 10 Emblem of Sun God
  • 25 Pyroxene
  • 1 Valkyrie Armor
  • 1 Fusion Valkyrie Armor
  • 25 Gold Coins

After you gathered all of the needed requirements it will announce that you have successfully gained a Diabolus armor.

Next Step:
DIABOLUS SHIELD 
NPC Location: gef_fild07 185,249





Requirements: 


  • 50 Fire Dragon Scale
  • 10 Ripple  
  • 25 Peridots
  • 1 Valkyrie Shield
  • 1 Fusion Valkyrie Shield
  • 25 Gold Coins"




After you gathered all of the needed requirements it will announce that you have successfully gained a Valkyrie shield. 




  
Next step,
DIABOLUS BOOTS
NPC Location: lighthalzen 189,297






Requirements: 

  • 35 Skeletal Armor Piece
  • 10 Root of Stone
  • 25 Biotite
  • 1 Valkyrie Shoes
  • 1 Fusion Valkyrie Shoes
  • 25 Gold Coins

Next step,
DIABOLUS ROBE
NPC Location: comodo 174,231




Requirements: 



  • 70 Matchstick
  • 10 Omen of Tempest
  • 25 Phlogopite
  • 1 Valkyrie Manteau
  • 1 Fusion Valkyrie Manteau
  • 25 Gold Coins

And now...for DIABOLUS HELM
When you're done doing every single quest above,
Go to moc_fild22b 194,226

this NPC to receive your DIABOLUS HELM and also you'll get SLEIPNIR for bonus item, its signed with your name of course.

NPC Location:
moc_fild22b 194,226



Requirements: 


  • 25 Rose Quartz
  • 25 Muscovite
  • 15 Wrath of Valkyrie
  • 1 Valkyrie Helm
  • 1 Fusion Valkyrie Helm
  • 25 Gold Coins

And there will be a broadcast that you are indeed MEGA Warrior of Artz!

Kamis, 22 Agustus 2013

BEST TOP RAGNAROK PRIVATE SERVER

 ARTZ RAGNAROK ONLINE


ANTI DDOS, WITH GAMEGUARD
SERVER LOCATED at CALIFORNIA USA
3rd Job 255/120 (100% BALANCED OFFICIAL SKILLS + CUSTOM SKILLS)
OPEN IN JUNE 2013 (FRESH)
WEBSITE : www.iPlayartz.net
ACTIVE COMMUNITY FORUM : www.iPlayartz.net/forum

Commands

@commands, @help, @uptime @showdelay @exp @mobinfo @iteminfo @whodrops @time @jailtime @hominfo @homstats @showexp @showzeny @whereis @refresh @noask @noks @autoloot @alootid @autotrade @go @breakguild @who2 @allskill @warp @storage @request @identify @storeall @changegm @feelreset @guildstorage



Rabu, 05 Juni 2013

TOKEN QUEST ARTZ RAGNAROK ONLINE

TOKEN QUEST  ARTZ RAGNAROK ONLINE

First step, goto yuno_in01 123 165 talk to the Guild Leader. You must register your account at token Guild Leader and you will need 1000.000.000 zeny for Register.
Next
Go to Quest Manager located at yuno_in01 112 153 , and start your quest.

Lost Old Man
Map: mjolnir_09 (187,189)
NPC Name: Old Man
Req: Talk to the NPC
Rewards: 1 Tokens

Master Needs His Bow
Map: pay_arche (86,129)
NPC Name: Archer
Req: Give NPC a Letter (provided by quest manager)
Rewards: 1 Token

The Hit List
Map: prt_fild06 (37,192)
NPC Name: Farmer
Req: 20 Worm Peelings, 20 Jellopy, 20 Fluff and 20 Clover (dropped by mobs)
Rewards: 2 Tokens

The Sad Widow
Map: prontera (264,353)
NPC Name: Old Lady
Req: 15 Memento (dropped by mobs)
Rewards: 3 Tokens

Treasure Hunter Quest List 2


The Strange Letter
Map: morocc (59,109)
NPC Name: Erika
Req: Give NPC a Letter (provided by quest manager)
Rewards: 1 Tokens

Jur for Jeramiah
Map: moc_fild16 (inside Assassin Guild)(15,30)
NPC Name: Jeramiah
Req: Give NPC Jeremiah's Jur (provided by quest manager)
Rewards: 1 Token

Bee Keepers Hunny
Map: prt_fild07 (316,263)
NPC Name: Marsh Man
Req: 20 Honey (dropped by mobs)
Rewards: 2 Tokens

The Wander Man
Map: payon (161,72)
NPC Name: Molly
Req: 1 Skull (dropped by Alarm/Wanderer/Flame Skull/Wind Ghost/etc..)
Rewards: 3 Tokens

Treasure Hunter Quest List 3


Damn Pixies!
Map: moc_fild07 (203,264)
NPC Name: Clark
Req: 30 Elder Pixie's Moustache (dropped by Giearth/Knocker)
Rewards: 2 Tokens

Package Delivery
Map: yuno_fild01 (186,162)
NPC Name: Flank
Req: Give NPC a Box (provided by quest manager)
Rewards: 1 Token

Prontera Culvert
Map: prt_sewb1 (120,245)
NPC Name: Sewer Management Knight
Req: 150 Worm Peelings (dropped by Thief Bugs, Andres)
Rewards: 4 Tokens

Trouble at the Coal Mine
Map: mjolnir_02 (87,357)
NPC Name: Man
Req: 50 Lantern (dropped by Skeleton Worker, Pitman)
Rewards: 4 Tokens

Treasure Hunter Quest List 4


Zombie Attack
Map: pay_arche (45,138)
NPC Name: Flora
Req: 50 Decayed Nail (dropped by Zombie/zombie-like mobs)
Rewards: 2 Tokens

Mystic Wizard
Map: yuno (on top of a house)(45,138)
NPC Name: Zed
Req: Give NPC Zed's Staff (provided by quest manager)
Rewards: 1 Token

Aww Shoot!
Map: prontera (176,204)
NPC Name: Dassy
Req: 20 Shoot (dropped by Plants/Les/Mandragora)
Rewards: 1 Token

Emperium
Map: prt_gld (157,99)
NPC Name: Czhore
Req: 1 Emperium (dropped by Shining Plant/Orc Zombie/Requiem/Mineral/etc..)
Rewards: 2 Tokens (and a Treasure Chest)

Treasure Hunter Quest List 5


Savage Land
Map: prt_maze01 (18,184)
NPC Name: Lithin
Req: 15 Mane (dropped by Savage)
Rewards: 2 Tokens

Pyramids Part 1
Map: moc_ruins (inside Thief Guild)(75,167)
NPC Name: Lithin
Req: 30 Skel-Bone (dropped by Skeleton-like mobs)
Rewards: 2 Tokens

Thinking First
Map: geffen (57,130)
NPC Name: Blonde Girl
Req: 1 Bouquet (provided by quest manager)
Rewards: 1 Token

The not-so-friendly Ghost
Map: gef_tower (49,27)
NPC Name: Wizard
Req: 50 Fabric (dropped by Wraith/Whisper/Lude/etc..)
Rewards: 4 Tokens

Treasure Hunter Quest List 6


Package for Thieves
Map: moc_prydb1 (47,132)
NPC Name: Thief
Req: Give NPC a Box (provided by quest manager)
Rewards: 1 Token

Pyramids Part 2
Map: moc_ruins (inside Thief Guild)(75,167)
NPC Name: Lithin
Req: 30 Rotten Bandages (dropped by Mummy/Zombie Prisoner/Verit)
Rewards: 2 Tokens

Special Delivery
Map: xmas (144,136)
NPC Name: Chirach
Req: Give NPC a Box (provided by quest manager)
Rewards: 1 Token

Geffenia
Map: gef_tower (52,87)
NPC Name: Wizard
Req: 20 Horse Shoe (dropped by Nightmare)
Rewards: 4 Tokens

Treasure Hunter Quest List 7


Apple Juice
Map: prontera (123,208)
NPC Name: Little Girl
Req: 5 Apple Juice (dropped by Mastering/made from Juice Quest)
Rewards: 1 Tokens

Delivery
Map: alberta (101,84)
NPC Name: Charles
Req: Give NPC a Box (provided by quest manager)
Rewards: 1 Token

Golden Thief Bug
Map: prt_sewb1 (120,245)
NPC Name: Sewer Management Knight
Req: 1 Gold (dropped by Golden Thief Bug/Mi Gao/Dokebi/Mineral/etc..)
Rewards: 4 Tokens

Evil Pirates
Map: alb2trea (94,102)
NPC Name: Scarlet
Req: 1 Saber[3] (dropped by Drake/Khalitzburg)
Rewards: 4 Tokens

Treasure Hunter Quest List 8


Banana Juice
Map: prontera (123,208)
NPC Name: Little Girl
Req: 5 Banana Juice (dropped by Choco/made from Juice Quest)
Rewards: 1 Token

Another Delivery
Map: morocc (165,55)
NPC Name: Klye
Req: Give NPC a Box (provided by quest manager)
Rewards: 1 Token

My Lost Beads
Map: payon (136,129)
NPC Name: Flower
Req: 10 Glass Beads (purchased from Gift Merchants in Lighthalzen/Lutie/Prontera, dropped by mobs)
Rewards: 2 Tokens

Baphomet!
Map: prt_maze02 (103,86)
NPC Name: Zack
Req: 1 Evil Horn (dropped by Bahomet Jr./Baphomet)
Rewards: 5 Tokens

Treasure Hunter Quest List 9


Smelly Box
Map: geffen_in (inside Mage Guild)(168,124)
NPC Name: Mage
Req: Give NPC a Box (provided by quest manager)
Rewards: 1 Token

Sohee's Everywhere!
Map: pay_arche (98,74)
NPC Name: School Girl
Req: 20 Black Hair (dropped by Sohee)
Rewards: 4 Tokens

Moonlight Flower
Map: payon_in02 (19,33)
NPC Name: Jack
Req: 1 Nine Tail (dropped by Nine Tails)
Rewards: 4 Tokens

Payon Cave
Map: payon_in02 (19,33)
NPC Name: Jack
Req: 40 Daenggie (dropped by Munak)
Rewards: 3 Tokens

Treasure Hunter Quest List 10


The Blank Box
Map: morocc (193,51)
NPC Name: Kreg
Req: Give NPC a Box (provided by quest manager)
Rewards: 1 Token

Eddga
Map: pay_fild10 (145,252)
NPC Name: Man
Req: 1 Tiger's Footskin (dropped by Eddga)
Rewards: 4 Tokens

Phreeoni
Map: cmd_fild08 (328,349)
NPC Name: Caral
Req: 1 Tongue (dropped by Phreeoni)
Rewards: 4 Tokens

Maya
Map: moc_fild15 (250,251)
NPC Name: Jeni
Req: 1 Mother's Nightmare (or 1 Round Shell) (dropped by Maya)
Rewards: 3 Tokens

to exchange your tokens or want to see how many tokens you have, you can warp here
(Prontera 151 198)
there, you can see the list of items that you want to exchange.

Minggu, 14 April 2013

ZHEN RO TOKEN QUEST GUIDE

ZHEN RO TOKEN QUEST GUIDE




First step, type @warp yuno_in01 123 165 talk to the Guild Leader.
You must register your account at token Guild Leader and you will need 25.000 zenny for Register.

note: you better use Wizard or High Wizard to collect the items.
Next Step:
Go to Quest Manager located at yuno_in01 112 153 , and start your quest.



QUEST LIST

note : I've chosen for you, only the easy and the best of all quest.
Baphomet
Item you need
1 Evil Horn
Npc Location
prt_maze02 103 86


Phreeoni
Item you need
1 Tongue
Npc Location
moc_fild07 203 264

Trouble at the Coalmine
Item you need
50 lantern
Npc Location
mjolnir_02 87 357


Geffenia
Item you need
20 horseshoe
Npc Location
gef_tower 52 87


Golden Thief bug
Item you need
1 Gold
Npc Location
prt_sewb1 120 245


Moonlight Flower
Item you need
1 nine tails
Npc Location
pay_in02 19 33


Wander Man
Item you need
1 skul
Npc Location
payon 161 72


Savage Land
Item you need
15 manes
Npc Location
prt_maze01 18 184


Emperium
Item you need
1 emperium
Npc Location
prt_gld 157 99


Sad Widow
Item you need
15 mementos
Npc Location
prontera 264 353
Congratulation
You'll get a token when you have completed the quest.

To exchange your tokens or want to see how many tokens you have, 
you can warp here (prt_in 164 172)
there you can see the list of items that you want to exchange.


Sorry if there have some mistaken, :D
Feel Free To Leave Comments.. ^^