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!