Tấn công mặt đối thủ. Nhắm vào cổ và cổ họng. Đá vào chỗ hiểm của đối thủ.

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The face is another highly vulnerable place to attack. Hurting your opponent's eyes, nose, and face can be a great way to cause great pain and to slow down your opponent tremendously. Here are some methods to try:  Headbutt your opponent's face. Use your forehead to slam your opponent across their nose. This can break their nose if you do it the right way. Poke their eyes with your fingers. This can cause excruciating pain and can blind and disorient your opponent for enough time for you to escape or cause more damage. Punch them in the nose. This is a highly effective place to cause some serious damage. Hitting your opponent's neck and face is guaranteed to stop them cold, if only for a short period of time. If you really want to cause some harm, try these indelicate moves:  Punch your opponent in the back of the neck to make them blackout temporarily. Punch your opponent in the middle of their throat to cause damage to his airway. If there are no rules in your fight, then your only goal should be to win. If you just want to win a fight, then you don't have to follow Fighting Etiquette 101 -- just try to get your opponent to be hurt, crippled, or to fall to the ground, giving you enough time to get away. Here are some ways to do it: Knee your opponent in the groin. This is guaranteed to stop them in their tracks.


Tấn công trực tiếp sô-cô-la. Tấn công sô-cô-la từ bên cạnh. Tránh để sô-cô-la tràn ngập.

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One approach to this level is to start freeing the caged jelly as soon as possible and start removing the chocolate from the board. The problem with this approach is that since the grid on the right is smaller, you have less space to make combinations in. However once you start removing the cages, the chocolate is free to move through the entire grid, and will slowly reduce your working area to just a few squares. This approach works best if you have several future combinations in mind, and can see how the board will look a few moves ahead. One of the easiest ways to remove the chocolate is to create two horizontally striped candies in the left grid, and once they are in the lower rows, set them off. Remember that since the two boards are not the same size, this move only works from Row 2 and 3 from the bottom on the left grid. You can also use a striped candy to remove all cages from the right side grid in one move. This move requires planning and the ability to make striped candy. Once the chocolate is free, it will start taking over adjacent squares. Remember that if you remove a piece of chocolate, it won’t grow in the next move. So keep working on combinations close to the chocolate, and attacking it using special candy, to reduce its spread.


Tẩy da chết ở bàn chân. Làm khô chân. Sử dụng chất sát trùng dành cho tay. Sử dụng hóa mỹ phẩm giúp ngăn ra mồ hôi. Cọ rửa bàn chân và ngón chân với một trong các loại bột sau đây sẽ giúp bạn chống lại mùi hôi chân.

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It sounds obvious, but a quick rub with soapy water in the shower isn't enough. The objective here is to get rid of any bacteria and dead skin cells that bacteria like to feed on. So when you wash your feet, exfoliate the entire surface of your foot with a washcloth, brush, or any other mechanism and use antibacterial soap. Don't forget to scrub between your toes, too! When you dry your feet, dry them completely. Moisture, whether it's water or sweat, is what creates a fertile breeding ground for bacteria, Take the time to dry your feet thoroughly and don't neglect the space between your toes. It may sound weird, but a good hand sanitizer can kill germs on your feet and inhibit bacterial growth. Since bacteria cause odor, this can reduce or eliminate your foot odor. If you have open sores or cracked feet, you should not use hand sanitizer, as it will dry out the skin even more. Vinegar kills fungus that could cause foot odor. Pour the water into a big bowl or bucket, and then add the vinegar. Soak your feet for 20-30 minutes.You can add a few scoops of baking soda and thyme oil drops to your foot bath, both of which may also help get rid of stinky smells. Do this between your toes as well. This is what most foot powders and sprays contain to combat foot odor:  Talc-free powder. It will absorb moisture and prevent friction.     Baking soda. This creates an alkaline environment that's not bacteria-friendly.     Corn starch. This helps absorb sweat.


Tẩy trang mắt với dầu ôliu. Dùng dầu dừa. Chế tạo dung dịch từ nước, chiết xuất cây phỉ và dầu hạnh nhân hoặc dầu jojoba.

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Since the mascara is waterproof, use the opposite of water: oil. Oil breaks down the waterproof properties in your mascara, helping it slide off your lashes with minimal scrubbing and wiping.  Pour olive oil on your fingers and rub your eyelashes with your index finger and thumb until your lashes are coated with oil. The mascara should then come off easily.  If your skin still feels oily afterwards and you cannot easily remove it with a clean, dry cloth, wash your face. Coconut oil does a great job of breaking down your mascara and leaves the delicate skin around your eyes hydrated, too. Put a dab of coconut oil on a cotton ball and gently sweep it over your eyes. Then use a clean dry cloth to wipe away the oil with the mascara. This solution has a shelf life of 6 months and will not sting or irritate your eyes.  Combine 2 tablespoons witch hazel, 2 tablespoons of jojoba oil or almond oil, and 2 tablespoons water in a clean container or dispenser. Shake up the solution to ensure it is properly combined. Wipe the solution on your eyes with clean fingers, or apply it to a cotton ball or makeup pad to remove the makeup.


Tẩy tế bào chết Dùng vật dụng sạch mỗi khi tẩy lông bằng sáp. Chườm lạnh ngay sau khi tẩy lông bằng sáp. Tránh chạm vào vùng da vừa tẩy lông. Dùng kem dưỡng ẩm không chứa dầu. Tránh tập thể dục thể thao ngay trước và sau khi tẩy lông. Thử dùng các phương pháp tẩy lông khác thay vì dùng sáp.

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the night before waxing. Gently exfoliating before a wax can help prevent ingrown hairs and folliculitis. The day before you go in for a wax, wash your face with a mild facial exfoliant. Don’t scrub hard – just gently massage your face with your fingertips or a clean washcloth, using circular movements. Re-using waxing applicators, or failing to properly sanitize waxing equipment, can spread bacteria, fungal infections, and even viruses that can cause rashes. Always wash your hands and face before waxing, and never double-dip a waxing applicator. If you get waxed at a salon, make sure the technician wears gloves and uses sterile, properly stored equipment. Using an ice pack or cold compress on the waxed area for 15-20 minutes immediately after you wax can help soothe your skin. Cooling your skin will also close up your pores and follicles, and prevent bacteria from getting in. An aloe-based after-wax cooling gel can also soothe irritated skin and help prevent bumps and breakouts. Although it is tempting to feel your smooth, freshly-waxed skin, too much touching can irritate the skin and introduce bacteria. Don’t touch your skin more than you have to (e.g., for washing or applying moisturizers) until it has had a couple of days to heal. Before and after waxing, use a gentle moisturizer that is free from dyes, perfumes, and oils. These ingredients can irritate your skin and clog your pores. Use a gentle moisturizer like aloe or witch hazel instead. Excessive sweating can clog your pores, irritate your skin, and contribute to breakouts. If you need to work out, do so well before you wax, or wait until your skin has had several days to heal after waxing. If waxing regularly causes you to develop a rash or break out, you may need to consider a different hair-removal method. Try a depilatory or hair-removal cream designed to be safe for your face, or get a consultation to find out if you are a good candidate for laser hair removal.  Laser hair removal is not a good option for shaping your eyebrows. Use a hair...


Tận dụng các nguồn cộng đồng miễn phí. Đầu tư vào trò chơi. Đọc nhiều hơn. Dựng rạp chiếu phim tại nhà. Du lịch giá rẻ. Du lịch ở nơi ít người biết đến.

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Find inexpensive or free events sponsored by your city or town. There may be more than you realize. Check with your city recreation department for activities that might be fun for you and your friends. You might find, for example, that the community center shows a popular movie on Friday nights or that there’ll be a free music festival in the park next weekend. Donation-based yoga classes are available in some areas. Many cities sponsor free art exhibits once or twice a year. Museums may offer free admission every so often. Board games are a great way to have fun while spending as little money as possible. After the initial purchase, it's free entertainment forever! You can have food or drinks at home, play with friends, and have just as much fun as going out on an expensive date.  Try the classic games (Life, Monopoly, Sorry) as well as newer ones (Apples to Apples, Settlers of Catan, Ticket to Ride, etc.). You and your friends can have a weekly Game Night and rotate it among your homes. Cards Against Humanity is another good money savers option because it's available for free download at home. This game may not be appropriate for kids (or extremely polite society), but many people find it exceptionally entertaining. Reading is fun, cheap (or free) and a great way to spend your time in a fulfilling way.  Start with easy-to-read classics, like Harry Potter and Game of Thrones, if you’ve been away from the literary world for a while. Get a library card. Borrow books for free. With the appropriate reading device, you can borrow e-books for free. Cheap, used books are available online and at many bookstores. Additionally, many older books in the public domain are available for free and can be read online or downloaded to a e-reader. Instead of buying expensive movies, start a small movie theater in your living room for your friends or family. Get everyone to chip in a little, and then put together a big party, complete with movie, popcorn and games. You wind up owning a free or cheap movie, and you have fun with...


Tận dụng lợi ích của bài tập phối hợp cơ bắp. Xây dựng cơ bắp tại chân và mông. Củng cố và xây dựng cơ bắp tại lưng. Củng cố cơ bụng sẽ giúp bạn sở hữu cơ bụng rắn chắc. Xây dựng nhóm cơ ngực. Củng cố cơ cánh tay và vai.

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Exercises that work the main muscle groups (compound exercises) will give you the most significant gains in muscle mass and boost your metabolic rate. For instance, the bench press works your pectorals, your triceps, and your deltoids in a single exercise. An isolated exercise like a tricep kickback will work only your tricep.  Compound exercises hit more muscle fibers with each lift, so you end up spending less time in the gym.  Try creating a compound exercise routine with a a 4 day upper/lower split or a 3 day full body split to avoid overworking your muscles, which often happens with isolated exercises. Use isolated exercises to tweak your muscle growth an appearance once you have already met your goals. To add muscle mass to your lower body, you need to do exercises that target the large muscles in your thighs, calves, and hips. When it comes to building muscles, heavy weights (or high resistance) and low repetitions are the key (while the opposite is true if you are trying to improve your endurance).  To build the muscles in your thighs, you need to do exercises that focus on the hamstrings, quadriceps, and hip adductors, such as different variations of lunges, squats, and step ups.  To build the muscles in your calves (gastrocnemius, soleus, and tibialis anterior), do standing or seated calf raises.  The muscles in your hips and buttocks (gluteus maximus, abductors, flexors, and deep external rotators) are engaged with some of the same exercises as your legs (such as squats and lunges), but to add more specific exercises to target these muscles, try hip extensions and leg presses.  You should do these exercises using resistance that is heavy enough that you can only do 4 to 8 repetitions max. If you can easily do 8 or more reps, you are probably using too low resistance and are building endurance instead of bulking up your muscles. Note for teens: always consult a trainer and a pediatrician before engaging these exercises. Your body is still growing and developing so avoid high intensity and weights....


Tận dụng nông sản mùa hè. Theo dõi lượng calo tiêu thụ. Uống nước lọc thay vì các thức uống nhiều calo. Hạn chế uống rượu. Tránh ăn buffet nướng. Chọn hải sản thay vì bánh mì kẹp thịt và xúc xích. Kiểm tra thực đơn trước khi chọn nhà hàng. Tự thưởng cho bản thân một ngày khác biệt.

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Summer is a great time to get more fresh fruits and vegetables into your diet because they are more plentiful during this time. Try visiting your local farmers’ market or a farm stand once per week to find fresh, seasonal produce. Fresh fruits and vegetables are usually cheaper when you buy them from a farmers’ market or farm stand. Use an app or another resource to help determine how much you need to eat to maintain your ideal weight. For example, you can put together a personalized plan using the US Department of Agriculture’s (USDA) Super Tracker: https://www.supertracker.usda.gov/default.aspx You can also keep a written food journal. Try using the one offered by the Centers for Disease Control and Prevention (CDC): https://www.cdc.gov/healthyweight/pdf/food_diary_cdc.pdf From sweetened ice tea to margaritas, high-calorie summertime drinks tempt people of all ages. Make water your go-to beverage to keep your calorie count in check. Staying hydrated is also vital during the summer heat and helps offset salty summer staples, like hot dogs and chips. Drink unsweetened iced tea or water with lemon instead of high-calorie drinks. If you do go for alcoholic beverages, choose lower-calorie items, like dry wine, light beer, or cocktails made with no-calorie mixers, like a vodka with club soda and lime. Alcohol also lowers your inhibitions, so the more you drink the more likely you’ll be to eat unhealthy foods. Try not to drink before 5 pm, even if you’re on vacation. Drinking too early will make you more likely to laze around all day. When you attend summer barbecues, don’t hang out near the food table. Sitting or standing close to the food will encourage you to keep eating as long as it’s out, which, during a barbecue, is typically several hours. Do your best to find a seat facing away from the buffet and keep it out of sight as much as possible. Keep in mind that it is fine to load up on fresh fruits and grilled veggies. These are some of the healthier choices that you might find on a barbeque buffet. Burgers...


Tập aerobic (bài tập tăng nhịp tim) thường xuyên. Thử bài tập tăng cường giúp cơ chắc khỏe. Gặp huấn luyện viên.

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Even when you're trying to gain weight, including regular aerobic activity is healthy and beneficial to your lifestyle.  Cardiovascular exercises strengthen your heart, improve or manage some chronic health conditions like high blood pressure or diabetes, and give you more stamina throughout the day.  Cardio exercises can include:  jogging or walking, biking, swimming or hiking. Always monitor approximately how many calories you're burning through exercise.  You'll need to calculate this into your total goal. If you're performing aerobic exercises and are having trouble maintaining your weight or you're continuing to lose weight, you may need to decrease the intensity, frequency, or duration of your aerobic exercises. Strength training can aid in your weight gain.  As you build lean muscle mass, you may notice your weight increases. This is highly important when attempting to gain weight. Many people do not realize that exercise is crucial to weight gain, just as it is to weight loss.  Strength training activities include:  weight lifting, isometric exercises (push-ups or crunches) and Pilates. Strength training does burn calories, just not as many as aerobic activities.  However, it's still important to be aware of how the calories burned during these exercises affects your weight. Seeing a personal trainer may help you find the appropriate workout schedule for you.  A personal trainer will be able to guide you through specific exercises or routines that can help keep you fit and maintain or add weight.  Check at a local gym for a trainer.  Many times you can see a trainer there and they may even offer a discounted consult for your first visit. Talk to your trainer about your weight and goals.  Make sure they understand you're interested in healthy weight gain.


Tập buông bỏ những thứ mà bạn không thể kiểm soát. Sống trong hiện tại. Mỗi tuần làm một việc mới. Học một kỹ năng mới.

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Inevitably, things will come up in your life that are largely or entirely out of your control. This is just part of life. While you cannot change certain circumstances, you can change your attitude towards them. Trying to control the things you can't can often backfire and make you more stressed out. Every time you think of something that you cannot control, write it on a piece of paper. Place it in a box and move on. Letting go of stressful situations or people will allow you to work on the things you can control. Think about how you will make today better, instead of always working toward a future goal. If you live too far ahead in the future all the time, you are missing out on life. Life only happens in the present moment. While this isn't a recommendation to live every day like it is your last, because every day is not actually your last, it is a good idea to spend some time each day enjoying the present moment. To live more in the present, you can:  Do only one task at a time; avoid multitasking. Put some space in between your day to day tasks to give you some time to reflect and not feel too rushed. Set aside 5-10 minutes each day to do absolutely nothing at all but sit in silence. Eat slowly and focus on the flavor and texture of your food. Get an activity guide for your city, ask some friends, or dig around online for fun things to do near you. Take a risk and try some new activities. Go by yourself or ask a friend or your significant other. What matters most is that you are trying something novel and being open-minded about it. Trying something new can have a number of benefits, such as:  Giving you courage by facing the unknown. Fighting off boredom. Allowing you to grow via new experiences. Take a class online or in person or watch some free lectures online. A lifelong learning center can provide an inexpensive opportunity to learn photography, social media or another skill you've been wanting to master. You can try these websites to search for classes or lectures that interest you: ...


Tập bước sang bên. Tập nâng tạ truyền thống. Làm săn chắc mông bằng bài tập aerobic.

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Lateral step-ups are another easy, yet effective exercise for toning your butt. To perform them, you will need a step bench and a set of 5 pound dumbbells (though these are optional).  Stand to the right of the step bench and hold a dumbbell in each hand (if using), in front of your thighs. With your right foot, take a sideways step onto the step bench and hold your left leg straight in mid-air. Hold this position for a count of three, squeezing in your butt muscles the entire time. Step back to the starting position and repeat the exercise 10 to 15 more times, before switching to the other leg. Deadlifts are a great total-body exercise, but they are particularly good for toning the glutes and hamstrings. You will need a set of dumbbells for this exercise — 5 pound ones will do, but 10 to 15 pounds will provide a more intense workout. To perform dumbbell deadlifts:  Place the dumbbells on the floor in front of you and stand up straight with your feet hip-width apart. Now, squat down towards the floor (as described above), keeping your head and chest up. Grab the two dumbbells simultaneously, using an overhand grip. Make sure your arms are completely straight and that your back is not rounded. Slowly raise yourself back to a standing position by straightening your legs and contracting your butt muscles. Thrust your shoulders back and your hips forward. Hinge forward at the hips, bending your knees very slightly, and bring the dumbbells as close to the floor as you can without any pain or discomfort in your back. Still holding the dumbbells, hinge back up to an upright position. Contract your abdominal muscles and buttocks. Repeat the exercise 10 to 15 more times. Getting a firm, toned butt is not all about stretching and weight exercises — you can can incorporate some glute work into your regular cardio workout too!  Step aerobics will improve the shape of your booty. Look for a class at your gym or get your own step and watch a video at home.  Uphill walking/jogging/running will provide the best workout for...


Tập chà da khô. Không dùng hóa chất mạnh cho da. Dưỡng ẩm cho da. Dùng kem chống nắng.

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Exfoliating your skin using a dry brush improves your circulation and keeps your skin healthy. Its recommended as a way to reduce the appearance of stretch marks that have already formed, but dry brushing can also be used as a preventative technique.  Use a dry brush made from natural fibers. The bristles should be stiff, but not too tough. Start from the bottom of your legs and brush your skin upward toward your heart. Focus on areas where stretch marks might become a problem, like your buttocks and abdomen. When you're finished brushing, take a shower to wash away the dead skin cells. Don't use a dry brush on your breasts, since the skin there is more sensitive and could be damaged by brushing. Many commercial body washes contain sulfates, which can dry out your skin and reduce its elasticity over time. Choose a cleanser made with natural oils that will hydrate your skin, rather than making it lose too much moisture.  Coconut oil can act as a healthy skin cleanser. Rub it over your skin, rinse with warm water, and pat your skin dry with a soft towel. It may not be necessary to use a cleanser on your skin, especially if it's prone to becoming dry. Wash your skin with lukewarm water and pat it dry. Its important to use a moisturizer to hydrate the skin on your belly, sides, lower back, thighs, legs, and anywhere else you might get stretch marks. Regular lotion won't penetrate the skin deeply enough to keep it hydrated, so use a product specifically made for pregnant women, or choose a natural oil.  Cocoa butter, kokum butter, almond oil, egg oil, shea butter, and wheatgerm oil are popular and effective choices for moisturizing skin during pregnancy. Pure lanolin, which is made from the oils produced by sheep to keep their wool supple, also works very well.  Other popular oils include tamanu oil, rosehip oil and baobab oil. These oils are rich in anti-inflammatory and anti-oxidant properties. They support the regeneration of new tissues and accelerate the formation of healthy skin. Moisturize your skin in the...


Tập cuốn tạ đơn. Tập cuốn tạ đơn trên ghế dốc. Cuốn tạ đơn tập trung. Hít xà đơn.

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Stand with your feet shoulder-width apart. Hold dumbbells in either hand at your sides, with your arms fully extended and your palms turned in. Curl the dumbbells to your chest.  Do between 6 and 8 reps and 2 sets. Increase to 3 sets after a week or two. After that, you can increase the weight of the dumbbells. If you don't have dumbbells, you can also use kettlebells or barbells. Sit on a workout chair at a 45-degree incline. Place your feet on the floor and hold the dumbbells at your sides with your arms fully extended. Alternate your hands and curl one dumbbell at a time. Curl until the dumbbell is level with your shoulder and your elbow is totally bent, then slowly lower the dumbbell back to the starting position.  Do between 6 and 8 reps and 2 sets. Increase to 3 sets after a week or two, then add more weight as you get stronger. You may find that you'll have to use a lower weight for this exercise than you use for regular dumbbell curls. That's not an issue; the inclined position makes it more difficult to lift, so your biceps are still getting a great workout. Sit on an exercise seat with your feet flat on the ground shoulder-width apart. Lean forward so that your right elbow is touching the inside of your right knee, and your arm is fully extended. Curl the dumbbell toward your chest, keeping your elbow in the same spot.  You can place your opposite hand on your opposite knee for stability. Do between 6 and 8 reps and 2 sets, then repeat with your left arm. This exercise may be difficult at first, but it's an excellent way to increase the size of your biceps. Grip a bar with your hands placed shoulder-width apart and your palms facing you. Cross your feet and lift your body until your chin is higher than your hands. Slowly lower your body back to the starting position.  Do between 6 and 8 reps and 2 sets. Increase to 8 - 12 reps and 3 sets once you have gained strength. To increase the intensity of this exercise, wear a weighted belt. Add more weight as you get stronger over time.


Tập các bài tập cardio (bài tập tốt cho tim mạch) với cường độ cao 4-5 ngày mỗi tuần. Bạn nên luyện tập ít nhất 30 phút và 5 ngày mỗi tuần. Thực hiện bài tập Squats (Gánh đùi). Thực hiện bài tập Lunges (Chùng chân). Thực hiện bài tập Nâng hông. Thực hiện thêm bài tập Bắc cầu. Tập thêm động tác Plies.

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High intensity exercises or HIIT is an exercise that combined both moderate and high intensity cardio activities that can torch calories and help burn body fat.  Fitness professionals have been prompting HIIT workouts to help those who want to get rid of excess body fat. Although it does not specifically target your hips, it can help reduce your overall body fat. HIIT workouts are typically shorter in length and combine short bouts of both very high intensity activities and more moderate intensity activities. They are great in combination with other cardio and strength training. You cannot reduce hip fat without reducing overall body fat. You also cannot spot correct using only toning exercises or strength training.  Including regular cardio is an important component to help you meet your end goal.  Health professionals recommend doing 150 minutes of moderate intensity exercises each week. This can include walking/jogging, cycling, swimming or dancing. If you want to experience a quicker reduction in your hips, aim to workout for 1 hour 5 to 6 days per week or up to 300 minutes weekly.  Include cardio exercises that are known to slim and tone your thighs. Activities like running/jogging, using the stair master or cycling are great to help burn calories and tone your legs. This popular exercise works your hips, butt, thighs and stomach and will help to build lean muscle. Developing muscles in those areas, combined with overall fat loss, can help with toning (showing lean muscle definition).  Start with your feet hip width apart. Place your hands in prayer position in the middle of your chest. While putting your weight into your heels sit down like you are trying to sit in a chair. Push your buttocks out behind you and go down as far as you can or until your thighs are almost parallel to the floor. Pause when your thighs are parallel to the ground. Slowly rise back up to your starting position. Repeat 10 to 20 times or as necessary. In this exercise, you will step forward with 1 foot and allow your knees to...


Tập các bài tập dành cho chân sau một thời gian dài bất động. Sử dụng vớ y khoa để cải thiện lưu thông máu. Nâng chân lên cao 15 cm sau thời gian bất động hơn 1 tiếng đồng hồ. Uống thực phẩm bổ sung omega-3 để ngăn ngừa và giảm các cục máu đông. Cố gắng nạp đủ vitamin. Cai thuốc lá

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Specific exercises to prevent clots in veins during long travel or after a major surgery are a great idea to keep blood flowing. Do 10-15 of each of the following exercises on both sides of your body:  First, do ankle rotations, in clockwise and counterclockwise directions. Second, do ankle pumps by moving your ankles back and forth, similar to pushing a pedal. Next, place your heels on the floor and rock back and forth from your heels to your toes. Then, do a series of knee ups, pumping your leg up and down to work your hip. Finally, massage your calf muscles to increase your circulation. to improve your circulation. Ask your doctor what pressure your compression stocking should have in order to help your circulation. Then, wear your stockings as recommended by your doctor. This may help prevent blood clots, especially when you're flying or after surgery. Check with your doctor to find out which type of compression stockings are right for you. Lie or sit down, then hinge at your hips to lift your leg up. Try to get your foot at least 6 in (15 cm) above your heart. This will help increase the blood flow out of your legs so that it doesn't pool and cause a clot.You might also want to massage your calf as you do this, if you can. People who do not get enough dietary intake of omega-3-fatty acids should consider taking a supplement. They are available in form of fish oils, flaxseed oils and primrose oils. Taking about 500 mg of any of these per day is sufficient. However if you have already suffered from an event due to blood clot (like heart attack), taking a double dose (i.e. 500 mg twice a day) may be more beneficial. Ask your doctor for more information. Another cause which is a potential risk factor for formation of clots is a high homocysteine level. Homocysteine is an amino acid in blood. A high level can make a person prone towards endothelial injury which facilitates clot formation. Deficiency of vitamins like Vitamin B6, B12 and Folic acid can lead to a hyperhomocysteinemia. Hence, taking a combination...


Tập các bài tập sức bền. Tập các bài tập cho tim mạch. Tìm cách để có thể vận động nhiều hơn.

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Exercising with weights builds up muscle and keeps your metabolism high for an extended period of time, helping you to lose fat. Even when you are not exercising, muscle will burn more calories than fat will. If you're new to weightlifting, get started by joining a gym and asking a personal trainer to help you with some beginner's exercises. Keep these tips in mind:  Work each muscle group. Make sure you do exercises to work out your arms, back, chest, abdomen, and legs for full-body fat loss. Focus on performing 2-4 sets of 8-12 repetitions at 70-80% of your one repetition max. Do not simply lift the heaviest weights you can because form is more important than the amount of weight lifted, and form is usually sacrificed to focus on lifting heavier weights. Don't overdo it. Make sure you have a few rest days between workouts, and don't work the same muscle groups two days in a row. Your muscles need time to repair after workout sessions to get stronger. Mixing resistance training with cardio workouts is the key to successful fat loss. Cardio exercises get your heart pumping and help you burn a lot of calories. Any type of cardio is fine, but try to choose an exercise you enjoy doing, so you'll be motivated to stick with your workout regimen.  The best type of cardio to do for fat loss is HIIT (high-intensity interval training). HIIT involves doing intense bursts of cardio with short rests in between. HIIT keeps your body guessing and burning more calories than long periods of steady intensity. Cycling, swimming, and running are great cardio exercises. Do one of these activities for half an hour four times a week, or mix them all up. Work out with a friend. Sometimes having a friend along can turn a dreary workout into a fun catch-up session. Find a friend with similar goals and motivations, and set up a schedule to exercise together several times per week. We burn calories throughout the day, not just when we're working out. Being more active in general can make a big difference in your daily calorie burn. Try...


Tập diễn thuyết một mình. Tập trung vào phần mở đầu. Diễn tập trước mặt người khác. Tập luyện tại địa điểm tổ chức diễn thuyết.

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We tend to be nervous about things that are unfamiliar to us. Take the time to practice. You do not need to memorize your speech word for word,  but you do need to familiarize yourself with your main points, introduction, transitions, conclusion, and examples. At first, practice alone. This will give you a chance to iron out any uneven spots in your speech. Read it out loud. Get used to hearing yourself. Test the wording and make sure you are comfortable with it. Then practice in front of the mirror or videotape yourself so you can see your gestures and facial expressions. If you start your speech off well, your speech anxiety will drop considerably. Then you will likely feel more comfortable throughout the rest of your presentation. Although you don’t need to memorize the speech, be very familiar with how your speech begins. This will allow you to start the speech confidently and with authority. Find friends, colleagues, or family members who are willing to listen to your speech. Ask them to provide suggestions. This will give you the chance to become more familiar with speaking in front of an audience. Consider it a test run for speech day. If it’s possible, practice in the room where you will actually present your speech. Take note of how the room is set up. Find out what the acoustics sound like as you speak. Stand at the podium or front of the room and get comfortable here. This is, after all, where you’ll be presenting from.


Tập dùng câu có chủ thể là “Tôi”. Tập thoải mái khi nói “không”. Hạn chế những lời phán xét. Kiểm soát các cảm xúc của bạn. Cắt bỏ những tuyên bố dè dặt. Quyết đoán trong ngôn ngữ cơ thể. Học cách chọn các chiến thuật.

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"I" messages allow you to take responsibility for your own feelings and opinions in communication without attacking or offending others. These assertive statements are based on your own unique experience regarding a certain topic. They do not focus on the other person's experience. "I" messages convey to the listener "this is what the situation looks like to me". Examples of "I" statements include:  "I get scared and upset when yelling or curse words happen during arguments" rather than "Your yelling and cursing scares me. You need to stop it." "I am worried that my abilities are not being put to use in my current position" as opposed to "You all placed me in a position that is not conducive to my growth." Turning down projects or nights out with friends might not seem all that friendly, but occasionally saying "no" allows you to say "yes" to events and tasks that allow you to flourish. For the most part, you have the right to use your time as you see fit. Assertiveness means giving a head shake to situations that are not in your best interests. Saying "no" might be difficult at first, but, with practice, you will see that exercising this right helps you get ahead. Doing so gives you experience setting boundaries with others and asserting yourself, which are some of the most important skills for both personal and professional growth. Setting boundaries will help you to communicate your needs to other people and ensure that people know what you will and will not tolerate. Many people shy away from asserting themselves in social situations because they equate assertiveness with being judgmental. Assertiveness, by definition, involves standing up to yourself, but this is done by compromising, considering other's needs and being respectful. Judgments are not cast. . Assertive people are considered to be expert communicators. It follows that such masters at communication cannot allow their emotions to control them. They must be in control of their emotions since failing to effectively manage your own feelings can...


Tập giãn cơ thường xuyên. Bổ sung nhiều kali hơn. Bổ sung nhiều canxi và magie. Cung cấp đủ nước cho cơ thể. Tránh các chất lợi tiểu.

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If you are exercising or working out on a regular basis, proper stretching beforehand can prevent strain and future charley horses. Stretch for 2-5 minutes before performing any exercise. The best stretches for charlie horse prevention include quad stretches and lunges.  To perform a quad stretch, stand straight up and bend one knee. Continue bending your knee as far as you can, and then grab your foot behind you and hold it for ten seconds.  To do a lunge, get in a kneeling position on the ground so that one leg is bent at the knee and you are resting completely on the other calf. Then, raise yourself off the ground so that both of your legs are bent. Do multiple lunges by walking around the room in that position, going back and forth between legs. Low potassium levels are related to an increased likelihood of muscle spasms and cramps. Eat potassium-containing foods at least once a day including bananas, avocados, and oranges. You can also look into getting potassium supplements from a local health foods store. These vitamins work hand in hand in preventing muscle cramps and keeping your body in tip-top shape. Make sure you’re consuming enough calcium and magnesium by supplementing your diet with these minerals in the tablet form or in the foods you eat. Dairy products and nuts are full of the combo. When sodium levels in your blood are high, it affects your muscles and circulation. Keep your sodium levels low by drinking plenty of water on a regular basis. When you’re working out, supplement your intake of water with sports drinks that have added electrolytes. Limit or avoid drinking alcohol since it will dehydrate you. Anything that causes you to urinate more will reduce the amount of water and electrolytes in your body, a no-go for muscle cramps. Avoid drinking too much caffeine and don’t take any pills that cause frequent urination whenever possible.


Tập hít thử sâu. Thư giãn 12 phút mỗi buổi sáng. Thiền. Tham gia lớp tập yoga. Đi bộ trong rừng. Nghe nhạc. Trồng cây xanh.

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Stress forces you to breathe faster and shallower than normal. When you practice deep breathing techniques, you will be able to lower your stress and cortisol levels. Abdominal breathing exercises for twenty to thirty minutes every day will significantly reduce anxiety and stress levels. Deep breathing increases oxygen flow to the brain, which stimulates a state of calmness. Mastering your breathing techniques will connect your body and mind while stopping the stress response caused by the release of cortisol.  Combine deep breathing and visualization to stop the devastating effects of cortisol. Imagine holes in your feet where hot air can enter your body. Take a deep breath and visualize hot air flowing in from the holes and then throughout your body. Relax your muscles as you exhale, pushing the hot air back down your body and out the holes. This exercise takes six seconds to complete and is known as the “quieting response.” Harmonize the body, mind, and emotions through specific natural rhythms of breathing. Rhythmic breathing techniques help eliminate stress, fatigue, and anger. Try lying on your back and then place one hand on your chest and the other on your stomach. As you relax your entire body with your eyes closed, breathe in slowly through your nose. The hand on your stomach should rise (not the one on your chest). Hold your deep breath for three seconds and then release it. Do this exercise until you feel completely relaxed. Taking a shower, fixing breakfast and lunch, getting the kids ready for school, putting your work clothes on, and dealing with rush hour traffic are just some of the responsibilities that might be part of your morning. Relax twelve minutes after you wake up before you begin the range of activities that get you ready for the day.  Studies have shown that cortisol, “the stress hormone,” can be lowered by taking approximately twelve minutes in the morning to relax. Cortisol is often released early in the morning and is responsible for maintaining homeostasis. Instead of jumping...


Tập hợp các vật liệu nhóm lửa khô, nhẹ. Hòa tan hoá chất trong nước. Ngâm củi trong dung dịch hóa chất trong một ngày. Lấy túi củi ra khỏi dung dịch và phơi khô. Đốt củi đã xử lý trong lửa.

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Wood items like chips, scraps of lumber, pine cones, and kindling are all good options. You can also use rolled-up newspapers. Mix 1 pound (454 g) of your chosen chemical per every gallon (3.78 liter) of water in a plastic container. Stir well to help the powder dissolve more quickly. For the best results, use a single chemical per container of water.  You can use a glass container, but avoid metal containers, which may react with the chemicals. Take care not to drop or break any glass containers in your campsite or near the firepit or fireplace. Be sure to wear safety glasses, rubber gloves, and a protective mask or respirator when mixing the chemical solution. It's best to mix the chemical solution outdoors because some of the chemicals may stain your work area or create hazardous fumes. Pour your chemical solution into a large container, such as an old ice cooler or plastic storage tub. Place the wood materials in a mesh bag (such as an onion or potato bag) before submerging them in the solution. Weigh the bag down with a brick or other heavy object, and allow the wood to soak for 24 hours. Lift the bag out of the chemical solution, allowing it to drain for a moment over the container. Next, dump the wood pieces onto a sheet of newspaper or hang them up in a dry, breezy location, and allow them to dry for another 24 hours or more.  Be sure to wear protective gloves when lifting the wood out of the chemical solution. If you don't allow the wood pieces to dry out, you'll have a hard time getting them to burn in your fire. Build a campfire or ignite a fire in your fireplace. When the fire has burned down to a low flame, toss the treated materials onto the fire and allow them to burn for several minutes until the colored flames appear. If you are burning the wood in an indoor fireplace or campfire tent, make sure the chimney, flue, and dampers are in good working condition, so that you can get good ventilation.


Tập hợp tất cả những thành phần cần thiết cho bộ trống của bạn. Tìm một vị trí phù hợp để lắp đặt bộ trống của bạn.

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In addition to the drums and cymbals themselves, you'll also want to make sure you have a small but important tool called a drum key handy. This tool is used to tighten and loosen some of the smaller bolts in the drum kit and is essential if you ever need to disassemble one of the drums (like, for instance, if you need to replace a head). For a standard-size drum kit, your kit will probably include most, if not all, of the following drum pieces:  Snare drum Bass (kick) drum (with pedal) Hi-hat cymbal (with pedal) Crash cymbal Ride Cymbal Toms and/or floor tom Throne (the "stool" you sit on) You'll want an area with enough room that you'll be able to set up your drum without crowding the pieces together. When you play, you should be able to make fluid, natural movements. Positioning your pieces too close together can make playing somewhat difficult and can even negatively impact your sound (like, for instance, if a cymbal bangs into an adjacent drum when it's struck). Though drum sets with different numbers of pieces will naturally take up different amounts of space, a good rule of thumb is that a given area of floor is big enough for your kit if you can lay on the ground spread-eagle without touching anything.


Tập luyện. Phân tích các năng khiếu mà bạn mong muốn đạt được. Tập luyện đến khi bạn có thể tự sửa lỗi sai của mình. Kiên trì và quyết tâm. Loại bỏ những điều khiến bạn mất tập trung trong khi tập luyện.

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Whatever it is you’re trying to be talented at, you know you have to practice.  This is especially true if you hope to be talented in multiple areas. Fortunately, you may not need to practice quite as much as you think, and can likely make the time to practice multiple skills every day. In order to get the most out of the time you put in, you have to focus on what you’re hoping to learn.  Practice two different skills 40-45 minutes each, every day for a month. Don’t worry if you miss a day of practicing one of your talents once in a while.  If you practice each skill almost every day for a month, you’ll have put in about 20 hours of focused practice on improving each of the talents you hope to develop! In order to practice deliberately and efficiently, you need to make sure you are absolutely focused during practice. One way to help maximize the efficiency of your practice time is to deconstruct the talents you hope to improve upon into specific skills.  Ask yourself; What, specifically, do you need to be good at in order to be more talented at whatever ability you’re developing? Choose specific objectives to achieve each time you sit down to practice something.  Repeat a small task or process many, many times until you’ve mastered it. For instance, if you’re trying to improve your ability to play a sport, choose an extremely basic aspect of playing that sport and spend 45 minutes straight on just that specific aspect.  For example, if you’re hoping to become a better soccer player, dribble a soccer ball back and forth on the field with just one foot. If you’re hoping to improve your talent as a basketball player, shoot only lay-ups.   Deconstructing your effort to improve one talent will help you improve other talents as well.  Following the sports example, doing anything physically active will get you in better shape and improve your coordination, both of which will increase your physical abilities generally. Practice enough so that you are able to both notice and correct errors in your execution of a...


Tập làm các phép tính cộng và trừ để tính số tiền trên hóa đơn. Làm tính nhân để tính chi phí mua xăng. Dùng số chiết khấu và giảm giá để thực hành tính phần trăm. Tính nhẩm phép chia để chia tiền trong hóa đơn.

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Keep track of the cost of things that you purchase at the store before you get to the cashier. Add the cost of items together and keep a running tally of your overall costs. When you get the receipt for your goods, compare your mental math with the actual cost of what you purchased. For instance, if your cereal costs $3.99 and soap costs $9.49, your total cost would be $13.48. Wait until your tank is almost empty, then multiply the cost of gas by your tank size. For instance, if you had a 12-gallon tank, and gas was $3.50 you could multiply 12x$3.50 = $42. You can also cover up the cost of the gas on the pump while looking at the gallons and use mental math to calculate your total cost. You can use multiplication to figure out costs if you're buying more than one of the same item. For instance, if you bought 4 candy bars for 2 dollars each, you'd have 4x$2.00 = $8.00. Round the cost of the product to the nearest dollar, and calculate the percentage of the sale. For instance, if there was a 7% discount on a $9.65 item, you could round up to $10. 7% of 10 is 0.7 or 70 cents, which is approximately how much you'd save.  Ten percent off of $9.65 is actually 0.97 cents. If you are buying a case of water that costs $5 and it's 25% off, your savings would be $1.25. If you need to split a bill, you can divide the bill by the number of people who have to pay to determine how much each person owes. For instance, if you had a heating bill that cost $125.36 and you have 3 roommates, you'd divide $125.36 by 4 to get $31.34.  If you wanted to break down the equation to make it easier, work on the dollar amounts first, then the cents. Breakdown $125 to $100 to make it easier to divide by 4 or $100/4=25. Then divide $25/4 to get the remaining numbers that you're missing. Add the remainder or $6 to $25 to get the whole number of $31.


Tập làm ấm giọng. Tập kỹ thuật đẩy lực hát. Rèn sự nhanh nhẹn. Phát âm chính xác các nguyên âm. Tập chạy âm giai.

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Singing is like exercise: you should get nice and warm beforehand to avoid injury. Sing in your middle range, then low range, then high range, and back to the middle. Relax, then try again carefully. If you feel your voice begin to strain, stop and give yourself some time to rest. Be kind to your voice. After all, it’s your ticket to beautiful singing. If your heart has ever beat a little faster when a song transitions from a soft melody to a loud, emotional chorus, you probably understand the power of dynamics. The more you practice, the louder and softer you'll be able to sing healthily. Start singing a comfortable pitch and then crescendo to loud then decrescendo to soft. When you start out, you will probably only be able to sing from mp (mezzo piano or moderately quiet) to mf (mezzo forte or moderately loud), but your range will increase with practice. Practice the lip trill Celine Dion uses, which you can see here: https://www.youtube.com/watch?v=1NFz2Ff6ZlM. Sing from do to so, back to do quickly back and forth, trying to hit all of the notes. Do this in increments of half steps on different syllables. This “voice stretching” makes for a more flexible voice. If you need help staying on pitch, use an app like SingTrue. Practice all of your vowels at every pitch (high, low, and in between). There are very few pure vowels in English. Instead, you will normally encounter something called diphthongs, a weird-sounding word that simply means two or more vowel sounds joined together. Some pure vowels to practice are: AH as in "father", EE as in "eat", IH as in "pin", EH as in "pet", OO as in "food", UH as in "nut", EU as in "could", OH as in "home". Practice these often, especially if pitch gives you some trouble. Most coaches will recommend 20-30 minutes a day when starting out, as practicing scales will also strengthen the muscles used for singing. Buff voice muscles will give you better control. To practice scales, identify your range (tenor, baritone, alto, soprano, etc.) and know how to find the notes that...


Tập may trên vải phế liệu. Căn chỉnh vải dưới kim may. Thử may một dự án đơn giản.

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Choose a simple, woven material, not a knit one, for your first sewing experience. Don't use a very heavy fabric for your first attempts at machine sewing. Denim and flannel can be hard to sew because they are too thick when several layers are piled together. Sew with the bulk of the material to the left of the machine; crowding the bulk on the right side can cause messy stitching. When you have made an assortment of test seams and start to feel comfortable with the basics, try sewing a pillow, pillowcase, or cloth gift bag.


Tập mỉm cười thường xuyên. Mỉm cười bằng đôi mắt. Duy trì vệ sinh răng miệng tốt.

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If you practice smiling in front of a mirror, it will become easier, and you'll look less strained when you do it. Practice what you feel to be your most attractive smile, and it will eventually look and feel more natural.  Look at photos of yourself smiling in different ways. Decide what type of smile you like best and replicate it in front of the mirror. Once you’re comfortable with the smile, practice without a mirror. Practice smiling at random strangers. Simply make brief eye contact with a person and smile. As you do so, think happy thoughts. Not everyone will smile back, but note how you feel when they do. A genuine smile will naturally include your eyes. It is called a Duchenne smile, and it's not something that is easily faked. When you practice smiling, work to include your eyes in the expression so you wind up with a warm, genuine smile.  To get a feel for how to make your eyes smile, stand in front of a mirror and practice smiling, but concentrate only on your eyes. You may find it helpful to cover the lower part of your face with a piece of paper. When your eyes do smile, remember how it feels, including which muscles are working and how. With practice, you may be able to smile with your eyes at will by relying on your feelings and muscle memory. You may be reluctant to smile if you are self-conscious about your teeth or breath. Eliminate these worries by taking active steps to ensure that your teeth and gums are as healthy as possible.  Brush your teeth and tongue regularly, carry floss wherever you go so that you can clean up after eating, and have breath freshener on you at all times. See your dentist regularly for teeth check-ups and cleaning, as well as discussing options for teeth straightening or other treatments if this is a concern for you. If your teeth are stained, consider any lifestyle habits that contribute to the discoloration, such as smoking and drinking too much red wine, coffee, or soft drinks, and try to cut down them. Look into whitening treatments if that will help boost...


Tập những câu nói xoắn lưỡi (tongue twisters). Đọc thành tiếng. Thực hành nói khi ngậm một chiếc nút chai trong miệng. Chú ý đến giọng điệu. Tránh lên giọng.

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Tongue twisters are a great way to improve your speech clarity as mastering them will allow you learn how to keep your voice clear and speak with confidence. Many actors and public speakers will practice tongue twisters before going on stage to warm their voices up.  Start off slowly and gradually build up until you can say them at a normal conversational speed. When speaking them, exaggerate the words, making your tongue, jaw, and lips work hard. As you become surer of them, begin to project your voice and exaggerate the words more. This helps you gain skill and strengthens the muscles in your mouth for speech.  Try some of these tongue twisters to improve your speech clarity:  You know New York, you need New York, you know you need unique New York. (Repeat). Red leather, yellow leather. (Repeat). While we were walking, we were watching window washers wash Washington's windows with warm washing water. If you're reading a book or even just the news in the morning, practice reading it out loud. Doing this will help you become more familiar with how you sound when you speak. Oftentimes when we are talking to people we aren't really listening to ourselves and how we sound. By reading something out loud in the comfort of your own home you can begin to listen to yourself and pay attention to areas where you may not speak clearly. You can also record yourself talking and then play it back while taking note of where you may mumble or not speak clearly. Many actors and voice actors do this exercise to increase clarity and diction, especially when it comes to something like Shakespeare.By putting a cork between your teeth and speaking aloud you train your mouth to work extra hard to really pronounce every syllable, and the cork will also prevent your tongue from tripping you up on certain words.  This exercise can tire your jaw, which will help you learn to relax it, but you shouldn't do this for too long so you don't get sore. You may also want to have a napkin with you as you produce a lot of saliva with this...


Tập sắp xếp lại mọi thứ theo cách tích cực. Xác định suy nghĩ tiêu cực. Ngừng nhắc lại thất bại.

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Positive reframing is all about discovering the positives in any situation, even failure. Look at the situation in which you feel you failed, and contemplate different ways of describing it. "Failure" is a subjective term. Instead of saying "I failed at finding work," say "I haven't found work yet" or "I've been looking for work longer than I had hoped." Do not attempt to whitewash your mistakes, but state them without judgment, and look for the best.  Another way to reframe the situation is to understand why your attempt was not successful, then use that information to try again. The only way anyone discovers what does work is by also finding out what does not work. Failure presents you with an opportunity to learn until you get it right. Consider all the athletes, scientists, and other successful people who have tried and failed, only to persevere until they achieved their goal. Michael Jordan was famously cut from his high school basketball team, only to work hard and become one of the greatest players of all-time. Try using humor to encourage yourself when you are down: "Well, I have not found a job yet, but I have gotten really good at writing cover letters." Seeing the humor in your situation helps you take a step back and see things in perspective. Humor is a key component of resilience: laughing kindly at yourself will help carry you through your greatest trials. With failure often comes the tendency to beat yourself up over it, even calling yourself names. Learn to identify some common negative thought patterns so you can diffuse them. These thoughts may include: all-or-nothing thinking ("I have to do it perfectly the first time or I might as well give up"); catastrophizing ("This is terrible. There's no way I can come back from this"); or negative self-labeling ("I'm a failure and a phony.").  When you notice these kinds of thoughts arise, question them. They are coming from an a negatively biased, critical place. Instead, ask yourself, "Is this really true?" Look for evidence for and against these...


Tập sử dụng tay trái hằng ngày. Cầm bút đúng cách. Tập viết các chữ cái. Tập viết thành câu. Sử dụng sách tập viết. Tập viết lùi. Tập vẽ. Kiên nhẫn.

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Becoming proficient with your left hand will not happen overnight - it's a process that could take months or even years to complete. So if you want to learn how to use your left hand, you will need to commit to practicing daily.  Set some time aside each day to practice your left hand writing. It doesn't need to be much; even 15 minutes a day will help you to improve at a satisfying pace. In fact, it is better not to commit yourself to practicing for long periods of time, as you will probably get frustrated and be inclined to give up. Practicing a little everyday is the best way forward. Practice drawing letters in the air. Start by doing this exercise with your right hand, and then transfer it to your left hand by copying. Transfer the skill to paper later; sustained practice will be required to properly prepare your muscles. When training yourself to write with your left hand, it's important that you hold the pen or pencil comfortably.  Many people are inclined to grip the pen too tightly, balling their hand up into a claw around it. However, this creates tension in the hand, causing it to cramp up and become tired easily. When this happens, you will not be able to write well. Keep the hand loose and relaxed instead, mirroring how you hold the pen with your right hand. Make a conscious effort to relax your hand every few minutes while you are writing. The materials you write with can also make a significant difference to how comfortable you find writing with your left hand. Use nice quality, lined writing paper and a good pen with free-flowing ink. Also tilt the paper or writing pad you're working with 30 to 45 degrees to the right. Writing at this angle should feel more natural. Begin by writing out your ABC's with your left hand, in both capital and lowercase letters. Go slowly and carefully, concentrating on making each letter as well-formed as possible. Accuracy is more important than speed for now.<br.br>  As a point of comparison, you should also write out your ABC's using your right hand. From then...


Tập thiền Thở sâu. Xem chiếc giường là không gian an toàn của bạn. Dùng đèn ngủ, nhưng để ánh sáng mờ. Tìm cảm giác vỗ về.

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or pray. Beside or in your bed, take some time to put your cares in the hands of the universe. If you pray, try talking a little about your fears when you pray. If you meditate, try thinking of nothing at all, or repeat a mantra such as, "I have fears, but they do not hurt me," or "I am safe; I am home." Sit so you are comfortable and take your time. This can help you relax. As you breathe, concentrate on the feeling of the breath coming in and out of you. Feel which parts of your body rise and fall. Pay attention to your breath, and remind yourself to do so when you begin worrying about other things. Instead of getting scared at night and fleeing your bed, try treating your bed like an oasis. Dedicate your bed to relaxing and sleeping only. If you do anything in your bed other than sleep, make sure it is extremely calming. If you watch movies in bed, watch comforting ones. Save dramas and action films for the couch.  When you get in bed to sleep, spend some time paying attention to your bed. Touch all the fabrics. Squeeze your pillows and pet your sheets. Get anchored in the present moment by letting yourself notice all the sensory information you are taking in. Make your bed in the morning. If you are afraid of the dark, you might need to sleep with some sort of light on. Light disturbs your sleep, so pick a night light that turns itself off automatically. If you are afraid of waking up to pitch dark, choose a very dim night light, or try keeping a light on in the hall instead of in your room. Feeling alone at night may be one of your biggest triggers. To remedy that, find ways of opening your room to others. If you live with other people, keep your bedroom door open at night. If you live alone, put up pictures of loved ones, and get in a phone call in the evening. If you have someone you can really rely on, like a parent, sibling, or best friend, ask them to call you at the same time every night.  Sleeping with a pet nearby may help you feel safe. Some dogs and cats like sharing your bed. You may find that...


Tập thiền hàng ngày để giúp bạn tĩnh tâm trong vài phút. Ghi nhật ký. Dựa vào chính mình Tìm một sở thích. Dành nhiều thời gian để ở một mình hơn Dành thời gian với những người bạn hướng nội. Cân nhắc gặp bác sĩ trị liệu. Thành thật với bản thân. Nếu bạn đã quyết định, hãy dùng “lời thề im lặng” trong một khoảng thời gian.

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to help quiet your mind for at least a few minutes every day. Not only will meditation get you a clearer, more thoughtful, tuned-in mind, but it can help lower your cholesterol and blood pressure, too. Just 10-15 minutes each day can leave you feeling zoned and zenned for the next 24 hours.  If you're not the meditating type, other activities can substitute for this feeling. Take a walk in your favorite local park, or just sit on a bench and read. Grab a journal and spend some time writing down your thoughts. Anything that's a bit of "me-time" will do the trick. Do people playfully tease you and tell you to take a hike? Perhaps you should tease them back and actually do it.  Live in the moment by practicing such techniques as mindfulness and Zen driving. Contemplating the mysteries of science (the universe, quantum theory) can also be an intensely introspective experience. One way to shift focus (and be more observant, as mentioned above) is by keeping a journal. Commit to a daily writing practice and ask yourself questions like:   What did I feel? Why? What did I learn today? Who did I learn from? What ideas arrived? Who or what did I think about today? How was today different than yesterday? Than last week? Than last year?  What can I be grateful for? Who in our world seems lonely? Why? While there's no shame in asking for help, your quiet confidence will give you the strength to do it yourself, which in turn will make you more valuable to others. And when you do need to ask for help, your introspective nature will enable you to focus and to ask the right questions. When you can spend time alone with yourself doing quiet, thoughtful things, it’ll be easier to do the same in larger groups. And you’ll probably be surprised how much you enjoy it as well. You'll cultivate patience and nurture your inner world, as well as provide yourself with more conversation material when it's time to socialize. Try knitting, zen gardening or some other activity that doesn't require extraneous talking. Even just picking up a...


Tập thích nghi cho chó sư tử. Huấn luyện Cho thú cưng chơi vòng nhựa nếu còn nhỏ.

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your Shih Tzu. Let it meet other dogs from a very early point in its life. Doing this allows your dog to become more social and also lets it experience life outside the house. Take your dog to town now and then so it doesn't become scared of cars, lights, noises, and other people. Also expose them early to other things that can rile up small dogs, such as skateboards and bicycles. The more they see and interact with a variety of life experiences, the more comfortable they should be. your Shih Tzu in basic obedience skills. They can have a 'holier than thou' attitude, which makes it a bit tougher to train them.  Be patient, and stay consistent. In particular Shih Tzus are notorious for having house breaking problems. Use positive reinforcement, not punishment, and stay patient with your dog. This breed tends to chew a lot in their early years, but with proper training, you can stop the habit. Remember that no matter what, your Shih Tzu will bite in the early stages. It's completely normal, but don't let him/her get used to it!


Tập thể dục thường xuyên để thư giãn và giải tỏa căng thẳng. Kích thích các giác quan khác theo những cách mới để thả lỏng cơ thể. Chạm để tự xoa dịu bản thân. Thực tập thiền. Nói những lời trấn an bản thân.

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Getting exercise, especially calm and repetitive exercise like swimming, walking, or running, can help to calm your mind and your senses. You can also try exercises like yoga or Pilates, which focus on stilling the mind through soothing, stretching exercises and breathing techniques. Cultivate a focus on beauty and calm appreciation of the world around you to work into your daily self-care routine. This focus on the gratitude and physical senses can also help you calm down in the moment, when you’re feeling stressed or out of control. Experiment with a few different techniques, like:  Listening to soothing music. Petting a dog or cat. In addition to focusing your senses, studies have shown that regular interaction with a loved pet can reduce depression.  Going for a quiet walk, focusing on the beauty of your surroundings. Taking a warm bath or hot shower. Physical warmth relaxes and soothes most people.  Eat your favorite food and savor  the taste. Humans require affectionate touch to thrive. Positive touch releases oxytocin, a powerful hormone that boosts your mood, relieves stress, and makes you feel bonded to others. Techniques that can help you relax in an emotional moment include:  Placing your hand over your heart. Feel your heart beating, the rising and falling of your chest, and the warmth of your skin. Repeat some positive words to yourself, such as “I am worthy of love” or “I am good.” Giving yourself a hug. Cross your arms over your chest and place your hands on your upper arms, squeezing yourself securely. Repeat a positive phrase, such as “I love myself.” Cup your face with your hands, like you would for a child or a loved one, and stroke your face with your fingers. Repeat a few words of kindness to yourself, such as “I am beautiful. I am kind.” Meditation is a great way to relieve anxiety and depression, while improving your ability to deal with stress. Regular mindfulness meditation can also help you regulate your emotions. You can take a class, use an online guided meditation, or learn to do...


Tập thể dục thường xuyên. Hạn chế đồ uống có cồn. Chuyển sang dùng cà phê khử caffeine. Giảm hoặc từ bỏ nicotine. Lập kế hoạch cho một ngày của bạn.

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Not only does regular exercise reduce the likelihood of heart disease and other illnesses, it has also been shown to treat both depression and anxiety. There are various explanations for why this occurs. First, exercise releases endorphins, a feel-good chemical in the brain that improves mood. It also reduces certain immune system chemicals that cause depression and raises the body temperature, which promotes relaxation.  Regular exercise also helps you get in shape and improve your overall appearance, which for many people, is enough to rid them of their self-doubt. Endorphins help to inhibit your body’s stress response, which lowers your risk for feeling anxious or developing symptoms of panic throughout the day. Some studies show that exercise helps to alleviate symptoms of depression and anxiety just as well as medication. Even just 10 minutes of physical exercise can help alleviate anxiety and depression symptoms as much as a 45-minute workout.  Exercise can lower your baseline anxiety or the level of tension or anxiety you experience daily. If you experience a high level of anxiety symptoms daily, exercise can decrease the number or severity of these symptoms that you experience. People who suffer from anxiety tend to turn to alcohol to ease their tension and nervousness. Though alcohol may ease symptoms temporarily, it will actually make them worse in the long run.According to the Dietary Guidelines of America, if you are female, you should have no more than one drink per day. If you are a male, you should no more than two per day. Because alcohol is a depressant, is temporarily suppresses your feelings of anxiety or tension, however, when the alcohol is metabolized and rids the body, your anxiety and depression will rebound. Similar to a spring that has to be pressed down harder and harder, your emotions are held down even more by the alcohol. Once the alcohol is gone, the spring will jump even high than it is when it’s just sitting there. This rebound means that you will likely experience more...


Tập thể dục thường xuyên. Thỉnh thoảng nên đưa chân lên cao. Phá vỡ thói quen ngồi lâu một chỗ. Bổ sung đủ nước. Kiểm tra sức khỏe thường xuyên khi mang thai. Trao đổi với bác sĩ về các phương pháp thay thế liệu pháp thay thế hormone (HRT). Chỉ uống thuốc tránh thai nội tiết tố khi được bác sĩ khuyến nghị. Duy trì cân nặng khỏe mạnh. Mang vớ (tất) áp lực. Trao đổi với bác sĩ về thuốc ngừa đông máu. Hỏi bác sĩ về thuốc đặc biệt nếu bạn bị ung thư. Áp dụng liệu pháp tự nhiên.

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Studies show that 150 minutes of moderate to vigorous exercise a week decreases your risk of many health problems. This averages to 20-30 minutes of aerobic activity (walking, cycling, aerobics, etc.) a day. Choose an activity you enjoy enough to stick with! Exercise keeps your circulation flowing, improving your overall health and preventing VTE. You can do this while resting or during sleep. Elevate your legs from your feet, not your knees; so, don't prop pillows under your knees to try and elevate them. Instead, raise your feet about six inches above your heart. Avoid crossing your legs. While it's important to get exercise on a daily basis, it's not enough to sit all day, then run for 20 minutes. If you're sitting or lying down for long periods of time — for example, if you're traveling, work at a computer, or are on bedrest — you need to take exercise breaks. Every two hours, get up and do some light activity. You can just walk around or do stationary calf exercises by rocking back and forth on your heels and toes. Any situation where you're seated with your legs flexed at the knee (the typical sitting position) puts you at risk. Severe dehydration "thickens" the blood and promotes clot formation. Everyone, but especially the elderly and others in high-risk categories, should drink plenty of water. The Institute of Medicine suggests men drink 13 cups of fluids (three liters) per day, and women drink nine cups (2.2 liters).  Never let yourself get thirsty. Thirst is the first, most obvious sign of dehydration. If you are feeling thirsty, you are already on your way toward dehydration. Another early sign a dry mouth or extremely dry skin. Drinking water immediately should be enough to rehydrate the body. If you are suffering from diarrhea or vomiting, or are sweating excessively, you may need an electrolyte solution like Gatorade to rehydrate. High estrogen states put women at a higher risk of VTE. But during pregnancy, there's nothing you can do about how much estrogen your body's producing. All you can...


Tập thể dục thường xuyên. Đi vệ sinh. Tạo cảm giác thoải mái. Điều chỉnh tư thế ngủ.

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Working out during the day is an incredibly effective way to rest better at night. In fact, exercise seems to correspond so directly with sleep quality that many of our hypotheses about the purpose of sleep stem from our observations of how exercising depletes our energy reserves. Just be sure not to exercise within 3 hours of bedtime, as it can have a temporary stimulating effect. Make a stop at the bathroom just before bed. This will help you to clear your digestive system so that you fall asleep more easily — and stay asleep throughout the night. In the same vein, don’t drink large amounts of fluids in the hours leading up to your bedtime and which might wake you up in the middle of the night. Limit what you drink after about 8 pm. Make your body as comfortable as you can for sleep. If some of your clothing feels tight, don't hesitate to loosen or remove it. This includes your hair bands, socks, bra, and anything else that might feel like it's not letting blood circulate freely. Make sure that you have enough pillows and blankets to be comfy, as well. If you pay attention to how you sleep, you might notice that you are sleeping in a bad position or putting strain on your posture. Keep your back straight and make sure your neck is not resting too high or too low. If your bed is too firm or too soft, consider replacing it, covering it with a foam pad, or even sleeping with a body pillow to make yourself more comfortable.


Tập thể dục ít nhất là ba đến năm ngày mỗi tuần. Thực hiện bài tập làm tăng nhịp tim (cardio). Thực hiện bài tập tạo cơ bắp. Tập trung vào phần bụng, chân và mông. Cố gắng đạt được số đo lý tưởng của Thiên Thần.

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It’s obvious that no one (even the genetically gifted Angels) can look like a Victoria’s Secret model without hard work and intense exercise. These girls aren’t just skinny - they’re healthy, fit and toned. If you want to be like them you will have to put in the time and effort. It may be tough but the end results will be worth it.   During most of the year, Victoria’s Secret models will exercise between three and five times per week, for one to two hours per session. They usually try to vary their workout sessions by alternating between cardio, muscle toning and strengthening exercises. However, running up to the VS Fashion Show, the Angels up their game in order to look their absolute best. For the two weeks before the show, they will usually work out six times a week, two hours per day, under the supervision of a personal trainer. If you want to look like a Victoria’s Secret model, cardio is a must. Cardio gives your body an all-over workout, helping you to shed any extra pounds and increase your fitness levels.  Choose a cardio exercise based on your own personal preference - if you find a type of exercise that you enjoy, you’ll be much more inclined to keep it up. Some good options include running (outside or on the treadmill), cycling (spinning classes are fantastic!) and swimming - basically anything that gets your heart rate up! Before the show they do incline walking to work on their butts! It’s important to remember that losing weight isn’t enough - you’ll also need to get that body looking toned and firm! The best way to do this (as the Angels know) is through body sculpting exercises.  The Angels particularly love Ballet Beautiful - a fitness class inspired by ballet moves which helps to create strong, sleek muscles, improve posture and increase flexibility. Lily Aldridge, in particular, is a fan: “It’s my go-to.” High-intensity kickboxing is another favorite, as it provides a cardio workout while also toning the legs and butt. Candice Swanepoel swears by it. Jump-rope is another much preferred...


Tập thể dục điều độ. Di chuyển nhiều hơn. Tránh các hoạt động nguy hiểm tiềm ẩn đối với thai phụ.

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Exercising not only reduces the amount of glucose in the bloodstream, but also changes your cells’ response to insulin. Cells become more sensitive to insulin, which means your body doesn’t have to make as much insulin to help cells take up glucose. When cells take up glucose from your blood, this lowers your blood glucose. Experts recommend 30 minutes of moderate exercise each day for pregnant women.  Check with your healthcare provider about what kinds of exercise are appropriate for you. If you haven’t exercised regularly in a long time, start slow. Start with 10 minutes of exercise a few days a week, then build up to the recommended 30 minutes per day. Go for a swim. Swimming is a great exercise for pregnant women. Moving in water reduces stress on the joints and back. Exercise doesn't necessarily need to take place at the gym or the track. Simple things like parking farther away from the storefront, taking the stairs, or walking the dog more frequently can add to your fitness. Though many forms of exercise are just fine for pregnant women, you’ll want to avoid certain activities. Those exercises such as situps, crunches, and leg lifts force you to lie flat on your back. Avoid these types of exercises after the first trimester. You will also want to avoid or modify contact sports that could harm you and the baby, such as some martial arts, football, soccer, and basketball. Sports that pose a high risk of falling should also be avoided.


Tập thể dục đều đặn. Nghỉ ngơi đầy đủ. Theo dõi chế độ ăn uống.

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Physical activity can help increase positive mood (by releasing endorphins) and prevent mood diagnoses such as anxiety and depressive disorders. Focus on exercising at least every other day for at least 30 minutes. Or, when you feel a mood swing coming on get out and do something physical.   Traditional exercises such as walking, running, and lifting weights are useful in creating a physical activity schedule. You can even do exercises at home. Try sweeping, vacuuming or other types of cleaning. Or, put on a YouTube exercise video for free! Exercise doesn’t have to be boring. Try fun physical activities like: hiking, canoeing, fishing, kayaking, gardening, jumping rope, dancing, bowling, shooting pool, kickboxing, doing yoga, and playing sports. Sleep duration and quality have effects on your mood and overall health. Get less sleep and you might become more anxious or agitated, which can be a trigger to a mood swing.   Sleep at least 8 hours per night. Set a bedtime and wake-time and stick to them even on weekends. Stop watching television and using your phone at least 30 minutes before bedtime. What goes in your body dictates how you will feel physically. Having a healthy diet can produce stability in both body and mind. Make sure you get enough vitamins and minerals in your diet.  Ditch the junk food. It doesn’t help to cope by overeating or eating unhealthy foods. Don't constantly miss meals. Eat at least 3 solid meals per day. Plan ahead so that you aren’t in a situation where you are left without any food during lunchtime. Have snacks with you so that you avoid feeling cranky due to hunger. When you start to experience a drop in energy or start to feel moody, eat a snack. Some good options are: yogurt, fruits, nuts (as long as you aren’t allergic), cheese, protein bars, granola bars, and vegetables. Avoid coffee and soda if you can. Soda and coffee will raise your blood sugar levels rapidly however shortly after these levels drop very low thus effecting your mood swings again. If you drink 4 cups of...


Tập thể dục đều đặn. Ăn thực phẩm lành mạnh. Giảm cân. Sử dụng thực phẩm chức năng. Sử dụng thảo mộc và liệu pháp vi lượng đồng căn.

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Finding out a workable exercise regimen is a tough task in the modern world, but rest assured that exercise will help you produce more sperm. Exercise releases testosterone into your body, helping with sperm production. Use compound exercises and lift heavy weights, but refrain from working the same set of muscles the day after. Giving your muscles time to rest and rebuild should help you produce testosterone.  Do not exercise too much! Excessive exercise causes the release of adrenal steroid hormones that actually cause a testosterone deficiency. So whether you want to put on that extra muscle or help out your sperm, remember not to stress your body too much. Do not use anabolic steroids. Anabolic steroids may help you pack on the pounds, but they shrink your testicles and may cause infertility. If you're trying to conceive, stay far, far away. A diet that's low in fat, and high in protein, vegetables, and whole grains is good for your health and for your sperm.  Eat plenty of fish, meat, eggs, fruits and vegetables. Peanuts, walnuts, cashews, sunflower and pumpkin seeds are also considered to increase sperm count. Avoid an excessive amount of soy-based foods and high-fructose corn syrup. Soy foods have a mild estrogenic effect on the body. While that may be good for women, it's not great for sperm. High-fructose corn syrup may cause insulin resistance, which lowers fertility. . Losing weight will help you counteract low sperm count. Scientists don't know why obesity correlates to low sperm count, but a recent French study found that obese men were 42 percent more likely to have low sperm count than their non-obese counterparts. In the same study, scientists found that obese men were 81 percent more likely to have no sperm at all in their ejaculate. There are a number of different theories for why this is. Some speculate that fatty tissue converts testosterone into estrogen; others speculate that more mass in the thighs could make the testicles too hot. Try supplements that are made from natural herbal...


Tập thể dục đều đặn. Đi dạo buổi sáng sớm. Duy trì hoạt động suốt ngày. Tránh lái xe nếu bạn cảm thấy buồn ngủ hoặc căng thẳng. Hạn chế căng thẳng. Cho những người khác biết bạn mắc chứng ngủ rũ. Tập thái cực quyền. Cai thuốc lá.

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Exercise can help boost your energy levels and help you avoid stress that leads to drowsiness. Getting regular, moderate exercise, especially in the afternoon, can also help you get a better night’s sleep. A daily 30 to 45-minute workout with moderate-intensity exercises, such as brisk walking, jogging, and swimming, or 15 minutes of high-intensity exercises, such as soccer, basketball, and strength training is recommended. Talk to your doctor or fitness instructor to help you come up with a fitness plan that can help manage your narcolepsy.  If you have cataplexy—a medical condition in which strong emotion or laughter causes a person to suffer sudden physical collapse though remaining conscious—or are worried about falling asleep during exercise, consider getting a personal fitness instructor or ask a friend to assist you when you work out. Avoid exercise 3 to 4 hours before going to bed, because it can keep you from getting enough sleep. Sunlight helps tell your brain when it’s time to wake up and improves mental alertness. Going out for an early morning walk can make you more alert, and also helps you get more vitamin D. Getting enough vitamin D each day can help to boost your energy levels. A fair-skinned person may need only about 45 minutes of sunlight a week to get enough vitamin D, while a person with dark skin may need up to 3 hours.  If you are at home, spend time outside each day doing things like walking your dog, gardening, or exercising. If you work from home, you could even go sit out on your front porch or lawn while you work to get much needed vitamin D. If you work in an office, talk to your boss about sitting near the window and opening the blinds to let light in. Low to moderate intensity walking for 20 to 30 minutes can also help reduce your risk of heart and respiratory diseases while helping you manage any excess body weight that can also cause fatigue. Light exercises during the day can help to give you a boost of energy that may help to keep the sleep attacks at bay. Taking a 5-minute...


Tập thể dục để đạt mức cân nặng lành mạnh. Tham gia các hoạt động giúp giảm mức căng thẳng. Sử dụng liệu pháp châm cứu. Thử đi mát-xa tăng khả năng thụ thai để tăng cường tuần hoàn máu. Cai thuốc lá

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Talk with your doctor about your ideal body mass index (BMI). Since women who are overweight or underweight can have irregular cycles and hormone imbalances, become active throughout the week to meet your BMI. Research has shown that diet, exercise, and weight loss increases AMH levels in overweight women. Research has shown that higher stress levels are related to lowered AMH levels in women with fertility troubles. To increase your AMH levels, try to reduce your stress. Some popular stress-reducing activities include:  Yoga Breathing exercises Progressive muscle relaxation Tai chi Although more research is needed to show how acupuncture can raise AMH levels, acupuncture has long been believed to improve fertility. Choose an acupuncturist who's trained in fertility disorders. If you're planning on having in-vitro fertilization, get acupuncture treatments every week for 3 to 4 months before insemination. Check with your health insurance to determine if acupuncture treatments are covered. To improve the blood flow to your reproductive system, hire a licensed massage therapist to massage your abdomen. You may be able to find a therapist who's trained in Maya abdominal massage. Get massages every week except for when you're menstruating. Regular, or even daily, massages can stimulate your reproductive system. Improved blood flow to your ovaries and uterus can improve your reproductive health. . Researchers are conflicted about whether smoking directly impacts your AMH levels. It is agreed that the chemicals in cigarettes can harm your reproductive system. Talk with your doctor about smoking cessation programs or treatments that can help you quit or at least cut back on the number of cigarettes you smoke. Look into local support groups. You may also find a support group that's focused on improving fertility.


Tập thể dục để đốt cháy nguồn năng lượng gây lo âu và giúp bản thân bình tĩnh lại. Ra khỏi nhà và tận hưởng không khí trong lành để thay đổi cách nhìn nhận về vấn đề. Nghe nhạc và nhảy nhót.

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Even a happy excitement can cause mental and physical stress. Engaging in some sort of physical activity engages both the mind and body while producing a calming state afterwards. If you are overly excited, working out may help you to burn off the extra excitement and relax you.  Try going for a walk or a run for about 20 minutes. This may seem like a short amount of time, but not much exercise is required to alleviate stress.  You can combat extreme mental chatter by doing a more intensive workout, such as playing sports, engaging in a high-intensity interval training, or doing power yoga. Being cooped up inside will make it hard for you to get your mind off what's got you excited. Take a break from what you're doing and get out in nature.  Spending time outdoors actually just makes humans happier. Science reveals that even short nature walks can reduce depressive feelings, boost your outlook on life, improve your body's ability to fend off illness, and enhance focus (which you could definitely use right now).  You can opt to go outside alone or invite a friend for an even better distraction-booster. The two of you can go for a walk in the park or toss a ball around in your backyard. You can listen to soothing music to ease your excitement as you perform some other task. Or, you can turn on something fun and get on your feet. Jump, clap, shout or dance.  Getting your body moving by dancing to some music will generate those feel-good endorphins that come with exercise. But, you will also benefit by tiring yourself out physically to fight the over-excitement. Maybe after a fun dance session, you might want to take a short nap.


Tập thể dục. Lắng nghe loại nhạc sôi động. Tắm. Đi dạo. Làm việc thông minh hơn.

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Getting at least a 30 minute workout a day, five hours before bed, will increase your chances of sleeping better at night.  Expending energy breeds energy. Exercise boosts your energy-producing mitochondria in your cells, fuels your circulation of vital oxygen, and releases neurotransmitters and the feel-good endorphins responsible for the “runners’ high.”  Short bursts of activity throughout the day can help you manage the fatigue that might set in while you are at work or school. Take the stairs instead of the elevator. Walk to school instead of taking the bus. Get up and walk around the office for a minute every 30 minutes. Dance around to music while you unload the dishwasher or put on music in your office, if allowed. Having a quick shower in the middle of the day or even just going to the bathroom to splash some water on your face can do wonders to wake yourself up. Even for a brief spell, taking a quick break to get some sun and fresh air can invigorate you enough to get through the rest of the day. If you find that your insomnia is affecting your work habits, try cutting out distractions at work so that you can really focus when you have the energy to do so. That includes self-distracting behaviours such as checking Facebook.  Work with a clear goal in mind. Whether you’re trying to write an essay for school or prepare a presentation at work, having a focus and smart goals will then help you feel energized when achieve your goal. Have a task list and avoid straying from it. Do the more mentally taxing work when you’re sharp and keep the menial tasks for when you’re more tired. You can still be productive filing or writing emails when you’re worn down. Work standing up, if possible. It helps keep you awake and burns calories.


Tập thể dục. Sử dụng liệu pháp nắn chỉnh cột sống. Hỏi về các giải pháp giảm đau. Thử dùng liệu pháp phản hồi sinh học. Hỏi bác sĩ về liệu pháp kích thích điện (ES).

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Studies are inconclusive, but they point to the idea that participation in physical activities might help you deal with symptoms associated with scoliosis (i.e. mild back pain). If your child has mild scoliosis, talk to a doctor about what physical activities are healthy, safe options. Team sports and other forms of exercise are usually recommended.  Physical therapy may serve the same purpose as participation in a sport or physical activity. Being active is helpful for adults with scoliosis as well. Studies have shown positive results in patients who took part in chiropractic treatments.  Patients in a specific study reported positive physiologic benefits immediately after completion of a treatment regimen, with continued positive benefits 24 months later. The chiropractic manipulation is based around an exercise program that was used in order to prevent the natural progression of adult scoliosis.  If you decide to pursue chiropractic treatment, be sure to see a licensed chiropractor who doesn’t make promises that aren’t scientifically backed. The American Chiropractic Association has a search feature that will help you find a chiropractic doctor in your area. To find a good chiropractor, ask your doctor who she would recommend. You can also ask your family or friends. Before you go in for an appointment, talk to the chiropractor, either on the phone or in person, about his or her practice, how the practice is run, and if he or she can help with chiropractic manipulation.  There is also no evidence that chiropractic treatment makes a difference when it comes to a scoliosis curve, but it can help with the pain associated with scoliosis. If you are experiencing pain as part of your scoliosis, you might consider treatments that relieve pain but don't correct the curve. Scoliosis can cause back pain that's treatable using alternative medical practices. You can take over the counter pain medication, such as NSAIDs, or anti-inflammatory injections if the pain is not too severe. There are other treatments as well. ...


Tập thể dục. Thử uống caffeine. Ăn thức ăn giàu năng lượng trong suốt bữa trưa. Tập thiền trong thời gian ngắn.

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If you're feeling sleepy, some brief exercise can help wake you up. Physical activity increases blood flow to all parts of the body, resulting in you feeling more energized overall. Studies show that you are more productive after exercise.  If you have time to hit the gym mid-afternoon, do so. You may have to slow down on your regular workout routine due to energy deprivation, but any amount of physical activity can help you recharge for the remainder of the day.  If you're stuck at work, try taking a short walk during your lunch break or doing some light stretches at your cubicle.  Strive to get at least 30 minutes of exercise in mid-afternoon for the best results and the most energy. A cup of coffee in the morning or mid-afternoon is a go-to for many for a reasons. Caffeine is a powerful stimulant that can wake you up and help you stay alert throughout the day.  People have a substance called adenosine in their brains that binds to nerve receptors, which slows down nerve cells and causes drowsiness. The brain mistakes caffeine for adenosine and receptors bind to it instead. Instead of slowing down nerve cells, caffeine speeds up nerve cells resulting in your feeling energized.  Timing is important when it comes to caffeine consumption. It takes about 20 or 30 minutes for caffeine to start working, so aim to have a cup of coffee right before your afternoon meeting.  Doctors recommend you only consume 400 milligrams of caffeine a day, and an eight ounce cup of coffee has about 100. Keep this in mind as you consume caffeine so you don't go overboard. If you're feeling fatigued, it's best to skip a heavy lunch and instead eat a small meal packed with energy-rich foods.  Sleep deprivation can affect ghrelin and leptin, which are the hormones responsible for controlling hunger. This means when you're tired, you may have an increased appetite and crave high-calorie, high-carb foods. However, the way refined carbohydrates like white breads and white pastas work cause a sudden spike and then drop in blood sugar,...


Tập thể dục. Tận hưởng sở thích mới. Gây xao nhãng cho bản thân. Tìm cách để thư giãn. Nuông chiều bản thân đôi chút. Tập trung.

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Exercise often helps reduce withdrawal symptoms, and it gives you something to do when you get a craving. Exercise also helps reduce daily stress. Consider going for a bike ride, doing yoga, walking the dog, or jumping rope. Adding a new hobby can help you focus your energy positively and add a sense of meaning to your life. Try something new that looks fun and interesting. New hobbies can include surfing, knitting, writing, or learning to play the guitar. If you get a craving or experience minor withdrawal, use distraction until the urge passes. Distract your mind and your body. If you get a craving, chew on gum, talk a walk, open a window, or begin a new activity. Relaxation is key to recovery. Mounting tension can lead to relapse. If you don't feel like you have time to relax, think about the time you spend engaging with alcohol and tobacco, and replace it with relaxation. Activities such as taking a walk, reading, and meditation can be effective ways to relax. Everyone needs some vices in life - just make them healthier ones overall. Indulge in a little ice-cream every now and then, or buy some fizzy drinks with lots of carbonation. While staying healthy is important, give yourself a little leeway so that you don't feel denied all the indulgences that you used to enjoy. The better you cope with cravings the lesser your chance of relapsing. People who quit smoking and drinking at the same time tend to experience less severe withdrawal and face lower relapse risk.