Tập chớp mắt chậm rồi chuyển sang nhanh để giảm tình trạng mỏi mắt. Nhìn theo hình số 8 để tăng cường sức mạnh của các cơ ở mắt. Chuyển sự tập trung từ ngón cái sang thứ gì đó xa hơn để tăng cường thị lực. Di chuyển ngón cái đến gần hoặc ra xa tầm mắt để luyện sự tập trung. Đặt hai lòng bàn tay lên mắt khoảng 5 giây để mắt được thư giãn.

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Blinking gives your eyes a brief rest and moisturizes them so they don’t dry out. Take 2 minutes and blink once every 30 seconds, making sure your eyes are completely closed before opening them again. After slowly blinking, spend another 2 minutes where you blink every 4 seconds. Repeat the process several times throughout the day to train your eyes to blink more.  This is especially helpful if you focus on a computer or TV screen all day since your eyes get strained more easily. Be sure your eyes close completely when you blink, or else they may still get strained. Pretend that there’s a horizontal figure-8 shape about 6–10 feet (72–120 in) in front of you. While keeping your head still, follow along the figure-8 pattern using only your eyes. Continue tracing the pattern in one direction for about 2 minutes before changing following along in the opposite direction. Repeat the exercise 2-3 times daily to improve your eyes’ flexibility. If you can’t easily make a figure-8 pattern, try rolling your eyes instead. Keep your eyes open and move them around clockwise. After 1-2 minutes, switch to rolling your eyes counterclockwise for 2 minutes. Hold your arm straight out in front of you and stick your thumb up. Focus on your thumb for about 5 seconds before changing your focus to something that’s about 15–20 feet (4.6–6.1 m) away to relax. Continue changing focus every 5 seconds for 2 minutes to improve your near sight.  Practice outside or in front of a window so you can easily look out and choose something to focus on that’s far away. Keep your thumb out in front of you when you’re focusing on the far away object so it’s easier to refocus on. When you aren’t focusing on your thumb, it will look blurry in front of the far away object. Put your arm straight out in front of you and stick your thumb up. Pull your arm closer to your face, maintaining focus on it so it doesn’t go blurry. Stop when your thumb is about 3 inches (7.6 cm) from your face or until you see double. Slowly stretch out your arm again until your...


Tập các bài tập aerobic (bài tập hiếu khí). Xông hơi nước nóng 20-30 phút mỗi ngày để đào thải ma túy qua mồ hôi. Thêm 2 cốc (400 g) muối Epsom vào bồn tắm.

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Certain types of drugs (most notably cocaine and the THC from marijuana) build up in the body’s fat cells. So, reducing your body’s fat will also reduce drug levels.  One of the best ways to burn fat is through sweating, and aerobic exercises tend to make you sweat a lot. As you burn fat and sweat, you’ll help remove drug residue from your body. Aerobic and other sweat-inducing exercises include.  Biking or hiking. Running or jogging. Jumping rope. While it doesn’t require any physical activity, sitting in a hot, steamy sauna is a great way to cause your body to sweat. This will flush out drug metabolites. Saunas can be found in community centers or gyms, often next to the pool. Other ways to increase your sweating and flush drug toxins out of your skin and fat cells include:  Participating in hot yoga. Sunbathing. Be aware that sweating in a sauna may only flush out a small amount of metabolites. Also, avoid saunas if you’ve recently been binging on drugs, as the sauna’s heat could be dangerous. When you’re drawing the water for a bath, pour the Epsom salts into the bathwater. Soak in the salty water for at least 15-20 minutes. The salts will open your pores, which will allow toxins to be pulled out of your body. You can purchase Epsom salts at any supermarket or health-food store. Epsom salt also contains magnesium, which is an important mineral that can help your body remove toxins (including chemicals leftover from drug use).


Tập các bài tập thể dục tốt cho tim mạch. Tập luyện sức mạnh 2 ngày. Tránh các bài tập làm dày cổ.

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Aerobic or cardio exercise will help burn calories and support your weight loss.  The Center for Disease Control (CDC) recommends that adults perform up to 300 minutes of moderate-intensity cardio each week, or up to 60 minutes per day 5 days of the week.  Try a variety of exercises like:  walking, jogging/running, biking, using the elliptical, swimming or dancing. In addition to helping support weight loss or a healthy weight, cardiovascular activities have also been shown to help manage diabetes, blood pressure and cholesterol levels. In addition to cardiovascular exercise, you should also include a few days of strength or resistance training.  The CDC recommends 2 days of strength training for at least 20 minutes a session.  It's also recommended to do a variety of exercises so that you will work each major muscle group (legs, chest, core, arms, etc).  There are a variety of activities that can count as strength training including:  lifting free weights, using weight machines, yoga and pilates. There are a variety of exercises that have been promoted to help get rid of neck fat; however, most have the opposite effect.  Although you might think that working or strengthening the muscles around your neck could help get rid of fat, these exercises may only bulk up your neck muscles.  Bulky muscles will make your neck look thicker, not smaller. In general, when you lose weight, you will notice a decrease in the amount of fat that you carry around your neck.


Tập các bài tập tim mạch. Kết hợp bài tập rèn luyện sức mạnh. Tập nhiều bài tập khác nhau. Đi ngủ sớm. Bỏ thuốc lá và rượu bia.

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Cardio exercises have been shown to be one of the most effective methods at reducing visceral fat.  It's recommended to include 150 minutes or 2 1/2 hours of moderate-intensity aerobic activity each week to help reduce visceral fat levels.  Aerobic activities can include exercises like:  walking, jogging, swimming, biking or hiking. If you can do more than the recommended 150 minutes weekly, that may help you reach your goal faster. Weight lifting or resistance training is another important part of your exercise routine.  It's recommended to include one to two days of strength training each week.  Strength training includes activities like: weight lifting, Pilates or isometric exercises like push-ups or crunches. Note that spot training (trying to reduce fat in a specific area) does not rid the body of visceral fat. To lose fat, diet and cardio are key. However, the more muscle you build with strength training, the more calories you will burn. Keep your exercise routine fun and exciting by engaging in a variety of different exercises.  This can also help prevent over-training or over-using certain muscle groups.  If exercising in a gym is not your thing, try a dance class or team sport instead. You will be more willing to stick to it if it is enjoyable for you. Try incorporating some outdoor activities like hiking, kayaking or biking. Keep your end goal in mind to help motivate you to stick to your exercise routine. It's recommended adults sleep at least seven to nine hours each night.  Sleep is essential to your overall health and wellness.  Studies have shown that those who slept less than six hours nightly had higher levels of visceral fat. Make sure you go to bed early enough that you can get a full night's sleep.  Turn off all electronics — your TV, cell phone and computer — at least 30 minutes prior to going to sleep.  Turn off all lights in your room prior to sleeping.  Even minimal light can interrupt sleep patterns. Both smoking (or consuming any type of tobacco product) and drinking alcohol have...


Tập các kỹ thuật hít thở. Áp dụng liệu pháp hương thơm để thư giãn. Ăn thực phẩm giúp làm dịu dạ dày. Thư giãn từng bộ phận trên cơ thể. Chữa trị bằng thuốc.

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Focusing on your breathing and taking deep, relaxing breaths is one of the easiest ways to calm a nervous stomach.  Most people, when they are nervous, have a tendency to take shallow, rapid breaths that speed up your heart rate even more, pumping more adrenaline to your body and fueling your anxiety.  Learning to calm your breathing will help you breathe more efficiently, reduce the effects of adrenaline, and calm your nervous stomach. Try breathing in through your nose, then exhaling through your mouth. Aromatherapy uses essential oils, which are derived from various herbs, fruits, bark, and flowers, to positively affect your mood.  Lavender and lemon are two of the most popular oils used for relaxation and stress relief.  You can either keep these scented oils in burners throughout your house, or you can also purchase aromatherapy massage oils with lavender or lemon for personal use.  You can either take light sniffs of the oil or apply the oil to pulse points on your body, like the wrists. To help offset a nervous stomach, there are specific foods that contain enzymes and other properties that can relax the digestive tract.  If you are really nauseous and don’t feel like eating at all, seek these ingredients out in the form of a mint or lozenge so you can just let it melt in your mouth:  Honey is soothing and helps coat the stomach lining. Mint and peppermint, which contain properties that relax smooth muscles like the stomach. Ginger and candied ginger, which contain pyrochemicals that help fight nausea. 1 teaspoon of baking soda dissolved into 1 cup of hot water.  The sodium in baking soda draws out digestive juices into the stomach, which then aids food’s passage through the small intestine. Papaya, which contains protein digestive enzymes that have anti-inflammatory properties. This is also known as progressive muscle relaxation. When you are feeling tense and your stomach is in a knot, try standing still with your eyes closed.  Assess where you feel the most tension in your body, and focus on letting...


Tập dáng tay đúng. Tập chạy âm giai trên mặt bàn. Luyện chạy ngón tay theo nhịp. Thử gõ kết hợp. Dành thêm thời gian tập bằng tay không thuận. Đánh bản nhạc hoàn chỉnh trên mặt bàn như trên dương cầm. Tập theo video hướng dẫn trực tuyến.

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When you play the piano, your hands need to be rounded and relaxed. Try holding a ball or placing your hands on your kneecaps. Notice how your fingers gently curve, and practice keeping your fingers in that shape. When your fingers curve in a proper hand shape for piano, they shouldn’t be bent or tense. You should be able to see all 3 knuckles on each finger. Keep your wrists relaxed as well. on a tabletop. Work on your finger coordination by playing scales on a table as if it were an actual piano. As you ascend a scale with your right hand, practice crossing your thumb to play a scale’s fourth note. Then descend the scale and practice crossing your middle finger to play the sixth note. As you ascend a scale with your left hand, cross your middle finger to play the sixth note. When descending with your left hand, play the third note with your thumb. Starting with your thumb and ending with your pinky, tap all 5 fingers as if you were tapping the keys from middle C to G. Tap extra hard every third tap to create an accent rhythm. Ascend and descend, or tap from your thumb to your pinky, then from your pink to your thumb. Tap as fast as you can while keeping the accent rhythm. Switch up the intervals you accent and add combinations, such as accenting every second and fourth taps. Number your fingers 1 through 5 from your thumb to your pinky. Pick a combination of numbers, such as 1, 2, and 5. Practice tapping with your thumb, index finger, and pinky in that order. Switch up your combinations and make them more complex. Try tapping as fast as you without making any mistakes. Practicing scales and drills with your non-dominant hand can help you improve your coordination and dexterity. In addition to practicing, you could try brushing your teeth, combing your hair, and performing other tasks with your non-dominant hand. You can practice playing a piece on a tabletop either from a score or by memory. Try to imagine playing it as vividly as possible. Do your best to hear every note and feel your fingers strike the...


Tập ghi nhật ký ăn uống. Tìm người hóm hỗ trợ. Theo dõi tiến độ giảm cân.

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Studies have shown that journaling while trying to lose weight makes it more likely that you'll reach your goal and keep your weight off long-term.  Journaling provides an emotional outlet allowing you to get out frustrations or disappointments or set backs.  It can also be a way to motivate yourself.  Writing down positive mantras or tracking your successes can keep you on track. Purchase a journal, download a journaling app, or find an online journaling site to check in with on a regular basis.  You don't need to journal each day if you don't want to — even a few times a week counts. Jot down notes about your meals, progress, measurements and how you're feeling throughout your diet program. Having a support group is essential to weight loss — especially when you're trying to large amounts of weight.  It will take time to reach your goal of losing 100 pounds and it may be a long journey, and having a person or group of people to encourage and motivate you will be helpful.  Find friends or family members and tell them about your goal.  Ask them to help you stay accountable and encourage you until you reach your goal. Also try finding support groups in person or online.  Having people to talk to who are also struggling with weight or attempting to lose large amounts of weight will also help encourage and motivate you. The more weight you lose, the more motivated you will feel to keep going. But the only way to know whether you are making progress is to take regular measurements.  Weigh yourself once or twice a week. Be sure to do this at the same time each week. Mornings before you have eaten anything are best. Remember that clothes and shoes weigh something, too. For the most accurate results, weigh yourself naked or in just your underwear. Try to always be undressed or wearing the same thing when you weigh yourself for consistency. Take measurements. Use a tape measure to measure the circumference of your waist, thighs, arms, and neck.  As you lose weight and are working out regularly, you'll see your body...


Tập giao tiếp hiệu quả. Duy trì ngôn ngữ cơ thể tích cực. Trở thành người nghe chủ động.

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Communication is perhaps the most important leadership quality, and one that runs through all of the other important qualities. One of the keys to good communication is enabling positive and sometimes robust dialogue on problems and solutions. There are different styles of leadership, but someone who consistently shuts down debates and stifles discussions is unlikely to command the support of others for too long.  Ask and encourage open questions, rather than constrictive ones. Highlight areas of agreement first, and deal with the disagreements second. Don’t be overbearing, and facilitate an open environment where people are free to talk without fear. Positive body language can help you come across as dynamic, open and cooperative. It can also help you to make a strong impression when you are talking, and increase the power and effectiveness of your words. One good rule is to have body language that is consistent with what you are saying. Don’t, for example, ask someone to do something while looking down at the floor. Instead make eye contact and be open and engaging.  To have positive and affirmative body language while talking, try to maintain eye contact, stand tall and straight, and relax your face.  Your body language may be interpreted as how you are really feeling, so try to have body language that reflects the qualities and approach of a good leader. To be a good communicator, you need to be a good listener. If you make the effort to listen to somebody, she will see that and come to think of you as someone she can talk to. This is an important leadership quality to develop. Body language is important, so try to maintain eye contact with the person you are talking to.  To be an active listener:  Don’t judge people. Pay complete attention to the person you are talking to. Try to understand others, before you try make yourself understood. Don’t interrupt unnecessarily.


Tập giữ thăng bằng và độ dẻo. Tập thành thạo vài thế đứng tấn. Tập đấm. Tập phòng thủ. Tạo sức mạnh cho cú đá. Tập đánh trong không trung và đánh với bao đấm.

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In order to hold the stances in kung fu, your balance needs to be in tip top form. What's a good way to master this? Yoga. It may seem like it's unnecessary and keeping you from truly practicing, but what it's really doing is setting you up to be truly great at kung fu. And as for flexibility, every session should begin with a warm up and stretching session. A warm up can be a light jog, some jumping jacks, and push ups. Then, stretch out your muscles. This not only keeps you injury-free, but it also makes you more flexible, getting your kicks higher and your bends more limber. The bare bones of kung fu lies in the stances. You can't deliver the right moves if you're coming from the wrong position. These first three aren't meant for fighting, though – they're meant for traditional kung fu and use with weapons. That being said, they're an integral part of kung fu ideology. Here's a few stances you can work on:   The horse stance. Bend your knees about 30 degrees, widen your feet a bit farther apart than shoulder width, and hold clench fists in at your sides, palms up. Keep your back straight, like you're riding a horse.  The front stance. Bend your knees and draw your left leg back, like you're in a lunge. Then, snap out your right fist in front of you, holding your left fist to your chest. Switch legs, bringing your left in front. As you do so, switch fists, too.  The cat stance. Place your right leg slightly behind you, and lean back on it. Take your left leg and only touch your toes to the ground. Hold both fists as if you're in a resting boxing position, protecting your face. If someone were to come at you, your front leg should be able to automatically come up in defense.  The fighting stance. If you're looking to practice kung fu against others, you'll need the fighting stance. This is essentially the same as a boxing stance – one foot slightly in front of the other, fists up, protecting your face, knees relaxed. When it comes to punching, remember that most of the force comes from your hips. Just like...


Tập giữ tư thế đúng. Ngồi nhiều hơn. Đứng ở độ cao ngang bằng với mọi người. Đứng gần những người cao.

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Slouching may seem like it will help you to appear shorter, but it will not. The idea is to make yourself appear less tall because slouching rounds your back and shoulders. This may lower your height one or two inches, but it can also cause you to appear unhealthy or like you lack confidence. Slouching appears less professional and can cause physical pain and permanent spine damage.  Instead, practice good posture because it makes you appear confident and is better for you. Confidence is the key to fashion for tall men and women.  Place your shoulders back and keep them relaxed. Look in the mirror and make sure that from the side, you could draw a straight line from your earlobe to your ankle. Always take the opportunity to sit when you can find it, especially at social functions where there are few other tall people. Sitting can help people forget that you are tall because it puts you on the same level. If you have a long torso, try to find a chair that is lower than others, or a bar stool or office chair that is adjustable. Stay aware of your position in relation to the person you are having a conversation with. If you are on a platform that places you higher than the person you're talking to, find a way to step off of it. Even though you're taller than the other person, being on even ground with them is better than being positioned even higher. For example, if you stop to talk to someone on the stairs, step down a few steps. To minimize how much others notice your height, try standing around people who are also tall. For example, during gym class or on the playground, look for tall people and go make friends with them. Finding others of the same height can also make you feel less self-conscious and more confident, therefore less likely to slouch. If no one's height compares to yours, find the tallest people you can.


Tập hít thở sâu thường xuyên Cười nhiều hơn. Tập Cardio (bài tập tốt cho tim) thường xuyên. Thay đổi chế độ ăn. Thở bằng mũi. Giữ cho mũi thông thoáng. Uống nhiều nước. Uống thuốc nếu mắc bệnh về phổi. Tiêm vắc-xin.

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. The act of breathing supplies oxygen to your entire body. Breathing deeply uses the entire capacity of your lungs to oxygenate blood. Though normal breathing levels aren’t unhealthy, deep breathing reaches the peak level of oxygen flowing through your body. Pay special attention to your diaphragm while slowly inhaling and exhaling full deep breaths. Feel your diaphragm lowering while you inhale and exhale fully until you feel your stomach muscles tighten and your diaphragm lift. Like deep breathing, laughing forces more air out of your lungs, which leads to a greater inhalation of fresh air and a higher supply of oxygenated blood. Laughing also works abdominal muscles and increases lung capacity. Aerobic exercise doesn’t necessarily make your lungs stronger on its own. However, great cardio-respiratory fitness makes it easier for your lungs to supply your heart and muscles with oxygen. This puts less strain on your lungs, allowing them to function properly with less work. The American Heart Association recommends at least thirty minutes of moderate-intensity cardio exercise five days a week or more in order to maintain good cardiovascular health. Studies have shown that diets rich in fresh fruit and fish are associated with benefits to lung health. This is especially the case with those who experience asthma, COPD, and other common lung diseases. A 2010 study also showed that a diet rich in cruciferous vegetables (broccoli, cauliflower, cabbage, kale, bok choy) can decrease the risk of lung cancer. The hairs in your nose act as a filter and only let extremely fine particles through. Your nose can filter particles as small as a single grain of pollen with 100 percent efficiency. This makes breathing through your nose a much better option than breathing through your mouth. Sickness, allergies, and other conditions can all lead to common nasal congestion. A plugged nose means you’re pulling 100 percent of germs and pollution directly into your lungs by breathing through your mouth. This can exacerbate...


Tập hít xà đơn. Chèo tạ đơn để tập cho lưng và cánh tay. Ngồi cúi người dang tạ đơn. Chọn 2 hay 3 bài tập để bổ sung vào buổi tập.

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Grip the chin-up bar with your palms facing out and your arms slightly closer than shoulder-width apart. Your arms should be fully extended above you, and your torso should be as straight as possible. Exhale as you pull your body up until your head is level with the bar. Hold this position with your biceps slightly squeezed, and then exhale as you lower yourself slowly back to your starting position.  If you don’t have the strength to do this on your own, ask a spotter to support you by holding your legs. Repeat this for 5 sets of 2 to 3 reps. Rest your right knee on a workout bench and bend at the waist until your upper body is parallel to the floor, then place your right hand on the bench. Use your left hand to pick up a dumbbell from the floor and hold it with your palm facing your torso, your arm extended, and your back straight. Exhale as you slowly lift the dumbbell, bending your arm at the elbow and keeping your upper arm near your torso. Squeeze the back muscles when the dumbbell reaches your chest. Inhale as you lower the dumbbell back to the floor. Repeat the move for 3 set of 8 to 10 reps on each side of your body. Sit on the edge of a workout bench with your legs together and two dumbbells placed slightly behind your legs. Bend at the waist, keeping your back straight and your palms facing each other, and reach for the dumbbells. Keep your arms bent slightly at the elbows and exhale as you lift the dumbbells out to the side until your arms are parallel to the floor. Hold the dumbbells in position for 1 second and then lower them slowly while inhaling. Repeat this for 3 sets of 6 to 8 reps. To really get definition in your back and melt away fat, you'll want to diversify how you work out that area. Incorporating 2 or 3 of these exercise on back day can help you do that.


Tập hợp các vật dụng cần thiết. Pha loãng dầu thầu dầu với dầu khác. Cân nhắc thêm vài giọt tinh dầu để che bớt mùi. Đổ hỗn hợp dầu vào bình nhỏ và lắc để dầu trộn đều với nhau. Đổ nước thật nóng vào bát. Đặt lọ dầu vào bát nước và để trong 2-4 phút. Khi dầu nóng thì đổ dầu vào bát nhỏ.

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Applying castor oil to hair seems like it might be simple, but there are a few things you can do to make it more effective and easier to apply. Here is a list of what you will need:  Castor oil Other oil (argan, avocado, coconut, jojoba, sweet almond, etc.) Hot water Bowl Jar Shower cap Towel Old shirt (recommended) Castor oil is fairly thick. Mixing it with another oil can make it a little easier to apply. Try using one part castor oil and one part of another oil, such as argan, avocado, coconut, jojoba, or sweet almond. All of these oils are great for hair. You can also try the following combination:  3 tablespoons (44 ml) castor oil 1 tablespoon (15 ml) jojoba oil 1 tablespoon (15 ml) coconut oil Castor oil can smell bad. If this bothers you, try adding in two to three drops of a fresh-smelling essential oil, such as rosemary, peppermint, or tea tree. Close the lid tightly, and shake the jar for a few minutes. When you are done, take the lid off. You can do a “hot oil treatment” with castor oil by warming it in hot water before use. Warming the oil will make it more effective and easier to work with. Make sure that the bowl you choose is large enough for the jar of castor oil to fit inside. Do not attempt to warm the oil in the microwave. Make sure that the water level is at the same level as the oil. Also, make sure that the no water gets inside the jar, or the oil will get wet. This will make it easier for you to dip your fingers into when you go to apply it.  Consider pouring the oil into a small bottle with an eye dropper. This way, you can use the eye dropper to just drip the oil to your scalp. If you don’t have an eye dropper, you can use a bottle with a nozzle. You can get empty applicator bottles from most beauty supply stores.


Tập hợp các vật liệu. Pha một hỗn hợp tinh dầu. Pha các loại tinh dầu với dầu thực vật và nước cây phỉ (hoặc rượu vodka). Thấm đẫm hỗn hợp vào mảnh vải hoặc miếng bọt biển. Mở nắp để dùng. Bổ sung dầu sau vài lần sử dụng.

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This outdoor fly repellent can be placed in the center of your patio table to repel flies throughout the day and evening. It's a simple mix of essential oils and a carrier oil that will help diffuse the scent into the air, naturally keeping flies away. Here's what you'll need:  A small tin with a lid. A small coffee can, mint tin or cough drop tin would work. A clean piece of cloth or a dish sponge. 2 tablespoons vegetable oil. 2 tablespoons witch hazel (or vodka, if you don't have witch hazel). 100 drops essential oils. Several essential oils have properties that keep flies away. They also work well on mosquitoes and other pests. Essential oils can be found at health food stores or ordered in bulk online. You can use 100 drops of the same oil, or a blend of any of the following:   Lavender oil - lavender is considered to be particularly effective against flies. It has many other household uses as well.    Citronella oil - this ingredient is commonly used in candles meant to keep flies and other bugs away.   Eucalyptus oil - another great essential oil you can use around the house for all types of purposes.   Peppermint oil - this is likely more effective against mosquitoes  but also considered to work against horse flies. Pour all of the ingredients together into a bowl, and stir until combined. Diluting the essential oils will keep them from immediately evaporating and help them diffuse into the air.  All essential oils should be diluted before use; especially if you want to apply them directly to your skin. Use an extra 1/2 teaspoon of vodka in the mixture will help preserve it for a second use. Place the cloth in the tin and pour the mixture inside so that it completely saturates the cloth or sponge. Place the cloth in the tin and shut the lid. Allow to sit for 24 hours. Whenever you need to use the tin, remove the lid and place on the entertaining table. Make as many as you wish to put around the entertaining area to deter flies. Once open to the air, the strength weakens and needs to be topped up....


Tập hợp các vật liệu. Rót hỗn hợp trên vào bình xịt. Xịt hỗn hợp lên da.

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This fly repellent spray has been used for centuries to ward away bugs, and it really works. It has a strong smell when you first spray it on your body, but the smell will fade as the mixture dries. Here's what you need:  1/2 cup witch hazel 1/2 cup apple cider vinegar 30-50 drops of essential oils. Choose any combination of citronella, clove, lemongrass, rosemary, tea tree, cajeput, eucalyptus, cedar, catnip, lavender, or mint. You can use an old one that has been cleaned out with soap and water, or buy a new one from the drugstore to reserve for this use. Shake the bottle and spray it on your hands, arms, legs, and other uncovered areas. Allow it to fully dry, and reapply when necessary.  Avoid getting repellent in your eyes or mouth.  You can use this formula on most clothing as well. Test on a small section first to make sure it won't discolor the fabric. Do not spray this on children or pets without verifying the safety of the oil involved. For example, tea tree oil is very toxic to cats.  Remember, never apply undiluted essential oil to your skin. Make sure you mix it with a carrier liquid to dilute it first.


Tập hợp học nhóm. Chọn một vài địa điểm học khác nhau. Nghỉ giải lao trong thời gian học. Lựa chọn thực phẩm nạp năng lượng. Học mà chơi. Chia nhỏ nội dung thành nhiều phần.

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According to Duke University, the most effective study groups have 3 or 4 people. One of them should be deemed the leader, or representative -- they'll keep the group on track. Bring some snacks, some music, and agree on content beforehand. Talking about the content makes you read it, see it, hear it, and speak it -- way better for memory. It's a good idea to spend the first part of your session working on concepts. These often get ignored. Have a discussion on the concepts of that week's material or the major points on the test. When you have a discussion about it, it'll be that much more interesting (and memorable). Then, work on specific problems. When you've covered the concepts, the problems will be more likely to fall into place. Recent research has shown that your memory improves if you take in information in multiple environments. Scientists aren't exactly sure why, but it has something to do with enriching the information and making associations with multiple sets of stimuli (encoding the information deeper). At home, at the library, it's all good!  If you can study where you take the test, do so. If you've heard of context-dependent memory, you know what this is about. Your brain is more likely to remember information in the environment it learned it in. So if you can bring your study group into the classroom, do it! Avoid getting distracted by your environment and use background noise to block out distracting noises. Whether your study period is at home or at school, make sure you take some time off of your notes. Get a drink of water or walk or grab a snack. But be sure your break is only a few minutes, about 5-10. Don't make it too long, or you'll set off task and won't study!  Remember, you're only taking a break because your brain needs to set the information it's already ingested. Your attention will improve, and your recall will be much, much better. You're not slacking -- you're simply studying the best way for your brain.  Use your breaks to stand up and go for a walk. Go out and get some...


Tập hợp một số nguồn để hỗ trợ cho lý lẽ của bạn. Viết câu “nháp”. Đảm bảo câu trả lời của bạn phải vượt qua được thách thức “Vậy thì sao? Đọc lại câu luận đề lần nữa để xem nó đã trả lời được các câu hỏi trên chưa.

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Before you waste time writing your thesis statement and then struggling to fill a paper backing up your point, gather some sources that provide you with enough information to write about.  If you decide to argue that seatbelts should be worn in the back seat, find sources that give you crash and safety statistics. Look for articles and facts that argue both sides of the argument. If you’re writing about the themes of consumerism and pride depicted in The Great Gatsby serving as a roadmap to the Great Depression, research causes of the Great Depression. Do further research to see if other people have a similar argument to yours. See how other similar topics and articles go about relating the actual story in The Great Gatsby to the Great Depression. Make sure it's a complete sentence with a subject and verb. It cannot be a question, or an announcement of your purpose ("In this essay, I'm going to...").  With enough information to back up your thesis, it’s time to go back to what you have written already and see what you may need to change about it. Perhaps your research gave you a new angle to include. While you previously had “Backseat passengers should be required to wear seatbelts at all times,” you realize that this doesn’t fulfill all of the requirements of your thesis. Though you have a solid argument, you haven’t fully answered your question. The question: “What are the benefits of buckling your seatbelt?” still needs to be addressed. Look through your research to find some specific stats to back up your statement. ” test. It cannot be solely a statement of fact, but must include evidence that backs up your opinion. If someone read your sentence, you want it to elicit a response.   While “Backseat passengers should be required to wear seatbelts at all times,” expresses your opinion, it doesn’t provide an argument yet that someone can really contest. Get specific with the “why’s” or “what’s”. “Due to X percent of unbelted backseat passengers being ejected and fatally wounded in car accidents, backseat...


Tập hợp suy nghĩ. Bày tỏ cảm xúc. Chịu trách nhiệm. Tích cực lắng nghe. Viết thư.

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It can be intimidating to make a difficult apology. It's normal to feel nervous. Take some time to plan ahead and figure out what you want to say.  Make a list of your main points. This list should include an apology, an acceptance of responsibility, and a statement of how you plan to make amends. Practice what you want to say. You can try the apology out loud while looking in the mirror. Ask for time to talk. Try saying, "Lauren, I know you're upset with me. Is there a time this week when we could sit down and have a conversation?" If you want to regain someone's trust, you have to have a serious talk with them. If you have wronged someone, the appropriate thing to do is apologize. Begin by stating how you feel.  If you are trying to rebuild a friendship, tell your friend how you are feeling. You can say, "Sue, I feel very bad that I betrayed your trust. I know it will be hard, but I would like for us to work on repairing our friendship." State your intentions. If you are communicating with a romantic partner try saying, "I want us to be able to trust one another and I will do what it takes to make that happen." Be sincere. Whatever you say during your apology, make sure that you mean it. The other person might be able to tell if you're lying, and that will only further damage your relationship. If you are apologizing, then you have something to be sorry for. In order to regain someone's trust, you need to demonstrate that you know what you did wrong. Your apology should include an acknowledgement or your actions.  Make it clear that you know what you did wrong. If you are trying to regain trust in a professional relationship, you should use specific examples. Try saying, "I made a mistake when I did not carefully proofread those documents. I know it cost the company money." This shows that you understand the ramifications of your actions. You should also use specific examples when talking to a friend. For example, you could say, "John, it was wrong of me to lie and say I had to work late. If I'm going out...


Tập hợp thông tin cần thiết. Hãy nghĩ về độc giả của bạn. Chọn nền tảng xuất bản. Xuất bản dưới định dạng e-Readers cùng KDP. Cân nhắc sử dụng các dịch vụ xuất bản ebook khác. Nhận biết chi phí ẩn. Tự xuất bản bằng phần mềm chuyên biệt. Quảng bá ebook của bạn.

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The more clear information you compile about your eBook, the easier a time you'll have in both getting it published and promoting it successfully. On a separate document, write down the title of your book, along with any section and chapter titles, the number of sections or chapters, the word count of the book, and a page number estimate. Once you have all that, come up with a list of descriptive terms or “keywords” that are related to your book, and a general thesis statement if needed. Contrary to what you may have learned in high school, not every piece of writing needs a thesis statement to work. However, most nonfiction writing will have an obvious thesis statement by the time you finish writing it. Try to gauge the types of people who will be interested in your book based on its title and description. Are they young or old? Do they own homes or rent? How much money do they make annually, and do they prefer to save or spend? You don't need to hire an expert; just make your best guesses. This information is only to help you market your eBook later. There are a few different ways to publish your eBook, which vary in terms of piracy protection, royalties paid to you, and audience scope. Consider each one of them and choose the one you think will make you the most money. One of the most commonly used is Amazon's Kindle Direct Publishing (KDP) platform. KDP allows you to format and publish your eBook to the Kindle Marketplace for free. Anyone who owns the popular Kindle line of e-readers can then purchase your book from the marketplace and read a copy on their Kindle. Under this setup, you keep 70% of the price of every copy you sell of your book, provided you set that price between $2.99 and $9.99. The main downside is that KDP doesn't publish to people without Kindle readers, limiting your audience. Services like Lulu, Booktango, and Smashwords are also available to take your manuscript and publish it for you in eBook format. Generally speaking, the basic service of these sites is free (and you shouldn't...


Tập hợp thông tin về chi phí. Cân nhắc khoảng thời gian còn lại để xử lý vụ việc. Cân nhắc tầm quan trọng của vụ việc. Tự hỏi bạn không hài lòng về luật sư của mình tới mức nào.

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After you fire your attorney, you will need to hire another. Unfortunately, this second lawyer will not work for free. She also may need to bill time getting caught up on your case. Ask for her fee schedule. The earlier you are, the less money you have spent on your original attorney. Hiring someone new might not be expensive. But if you are nearing trial, then hiring a new attorney not only lengthens the amount of time you have to wait, but increases the costs as well. If this is a routine piece of litigation for you, then you might decide to keep your attorney. But if the stakes are high, e.g. you are seeking custody of your children, then you may want to seek a new lawyer regardless of how far along you are in the matter. There are few “do-overs” in the law. New trials are almost always granted because the judge made a mistake, not because your lawyer did. If you lose because of an attorney error, you will need to sue for malpractice—which is itself another lawsuit. If you are merely annoyed at slow email responses and bills that seem a little high, you might want to stick it out with your current lawyer. But if you believe your attorney has broken the law or divulged your confidences, then you should fire him.


Tập hợp toàn bộ ghi chú và tài liệu. Viết câu chủ đề mở đầu mỗi đoạn văn. Phát triển ý tưởng của bạn hết mức có thể. Trích dẫn tài liệu tham khảo theo định dạng MLA. Phát triển bài hướng tới kết luận.

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Before you start to write, gather together all of the notes, books, and other materials that you will need to reference in order to answer the essay prompt effectively. Support is essential for an effective English essay, so do not try to write your essay without these materials. If you have time, read through your notes before you begin. Make sure that you have your outline handy as well. You can build on your outline by expanding on each of the points in the order that they are listed in. Topic sentences signal to readers what a paragraph will discuss. Start each of your paragraphs with a topic sentence so that your instructor will be able to see that your ideas progress in a clear, direct manner.  Think of the topic sentence as a way to tell readers what you'll talk about in the rest of the paragraph. You don’t need to summarize the whole paragraph—just provide readers with a taste. For example, in a paragraph that describes Okonkwo’s rise and fall in Things Fall Apart, you might begin with something like: “Okonkwo starts out as a poor young man, but then rises to a position of wealth and status.” Make sure that you include as many details as possible throughout your essay. Remember that padding (filling in with meaningless text or using extra wordy sentences) is not an effective strategy for writing essays because instructors can see right through it. Your instructor has probably read hundreds of student essays over their career, so they'll know when an essay has been padded. Fill your essays with details that make your essay useful and insightful instead. If you get stuck, some good strategies for developing your ideas include:   Returning to the invention stage. This includes exercises such as freewriting, listing, or clustering. You can also revisit your notes and books to see if there's anything you missed or forgot.  Visiting your school’s writing lab. You can find a writing lab on most college campuses. They are free to students and can help you improve your writing at any stage in the writing...


Tập khắc phục các biểu hiện say trong khi uống. Ghi nhớ hoàn cảnh của bạn khi cố gắng tỏ ra tỉnh táo. Thực hiện các bài kiểm tra độ tỉnh táo tại chỗ. Tránh các tình huống không thể giả vờ tỉnh táo.

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You can push your limits. If you find yourself too drunk to avoid showing your tells, practice overcoming them. You may ask your sober buddy to evaluate you. Practice acting sober while drunk until you can pull it off successfully to your sober buddy. Not all venues are conducive to your acting sober. Acting sober at a bar is far different than acting sober at a traffic stop or in front of angry parents. If you push your limits, you may not be able to act sober at the same rate in every scenario. When you know you are potentially moving to a new scenario, let your drunkenness wear off a little more before attempting to act sober. When you are pulled over there are certain tests the authorities may use to test your sobriety short of a breathalizer. Many of these tests are designed to be increasingly difficult the more drunk you are. The novelty of these scenarios means if you are not practiced, you may find yourself too nervous to act sober. Be sure to have a sober person evaluate you. Let them study the behaviors a law enforcement agent will be looking for. Then they can accurately tell you what you are doing wrong to the best of their ability. Some bodily behaviors give you away because they are unavoidable.  Even when you learn to control yourself enough to act sober, your body may not act as sober as you want it to. A breathalyzer test may reveal that your body has not metabolized alcohol as fast as you wished it would. The vocal cords, eye muscles, and legs may not perform the way a sober person's would. Whenever your body is acting beyond your ability to hide your drunkenness, avoid scenarios where they may give you away. If you are pulled over by a police officer, you should submit to their requests. Refusing to perform a field sobriety test or blow into a breathalizer is generally a bad idea. By acquiring your license you may provide implicit consent. Refusing to cooperate with law enforcement may earn you additional citations.


Tập luyện bằng cách trò chuyện với những người bán hàng. Chuyển sang những tương tác nhỏ. Mỉm cười và giao tiếp bằng mắt.

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An important step in overcoming your shyness is practicing with other people to increase your comfort with conversations.  There are many scenarios in which you can interact with strangers in a pleasant and pressure free environment to develop your social confidence.  Approach customer service associates at retail stores to ask for help finding something or to ask an opinion on a product. Say hi to cashiers when cashing out at the grocery store and ask them how their day has been going. Be polite but be brief.  The intention is not to strike up a long lasting conversation but rather to develop experience interacting with people you don’t already know. Once you have strengthened your social skills through brief conversations with strangers, you can move on to having interactions with other people that aren’t necessarily the girl you like.  By starting with other people, the pressure won’t be as great as you don’t need to worry about the possibility of rejection.  Approach people at work or in social occasions that aren’t the girl you like so you can get practice making conversation with people. Comment on something to engage people in conversation.  Try approaching someone at a party and saying, “do you know who plays this song?  I really like it.” Approach someone at work or school to discuss a recent assignment and steer the conversation toward more personal matters.  Try saying something like, “I was going to start working on that last night but then I got caught up in a great show about dolphins.” Practicing conversations in low pressure environments can help you overcome the fear of rejection and get more comfortable talking to people. Regardless of who you are talking to, smiling can make you seem friendlier and more personable.  Making occasional eye contact can demonstrate your confidence, but avoid making prolonged eye contact as that can be unnerving to some people.  Practice smiling and looking people in the eye when you introduce yourself.  It may be difficult at first but doing so can make you...


Tập luyện các bài tập cardio khoảng 3-5 lần/tuần. Tập nâng tạ hoặc tăng cường thể lực 2-3 lần/tuần. Nghỉ ngơi. Tập trung bổ sung chất dinh dưỡng thích hợp để hồi sức.

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One key part of fat loss is exercise.  Cardiovascular (cardio) or aerobic exercise helps your body burn calories and can support your weight loss.  Maintaining the body’s lean muscle mass and burning calories can be accomplished by performing cardio exercise regularly. Aim for about 150 minutes of cardio each week. Ideally, the exercise performed should be at moderate intensity. This is any activity that raises your heart rate and breathing to a level where it's still comfortable for you to say short sentences without stopping for a breath.  Different types of aerobic activity can include: walking/running, biking, using the elliptical, swimming or dancing. Interval training is a combination of strength training and cardio in short bursts of high and moderate intensity exercises. You can do these types of activity for shorter amounts of time.  Studies show that this type of activity helps support fat loss. A crucial part to fat loss and muscle mass maintenance is strength training. Consistent weight training helps prevent muscle mass loss and can increase the amount of lean muscle mass.  Strength training should be done for about 20–30 minutes per session. Try to work every major muscle group during each training. Make sure to work: core (back, abs and glutes), chest, arms and legs. Strength training activities include: weight lifting, isometric exercises and classes like yoga or pilates. If you're just starting out with weights or strength training, start with low weights and a few repetitions. Do not start out with overly heavy weights or train for long periods of time - this could cause injury. Limit your training frequency for each muscle group to every other day at a maximum. Each specific muscle group should only be directly stimulated one to two times per week in order to allow for full recovery time. Taking a day or two off within the week will help your body recover and continue to maintain and build lean muscle mass. It's important to take off between both cardio and strength training throughout the...


Tập luyện gián đoạn 2-3 lần mỗi tuần. Những ngày không tập gián đoạn thì bạn chạy bộ đường dài, tập đánh một mình và chạy nước rút trong thời gian ngắn. Mỗi tuần chạy bộ đường dài với tốc độ chậm 1-2 lần để kéo giãn cơ chân và phục hồi. Nhảy dây vào mỗi buổi tập. Thực hiện các bài tập tăng cường sự nhanh nhẹn như chạy trên cầu thang. Tập trung thực hiện đúng kỹ thuật tập chân.

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The classic long runs seen on Rocky are not actually great training for boxing. Boxing is about short, sustained bursts of high energy, and the best way to train for this is interval training. Intervals are when you alternate high energy, quick sprints with short rest periods. As you get more fit you can shorten the rest periods by 10-15 seconds, improving your gains even more. A good starter workout would be:  1-mile warm up at slow, easy jogging pace. 6 600m sprints, resting for 1 minute between each. You want to be running at roughly 75-80% of your top speed. .5 mile slow, easy recovery jog at the end. Interval training will make up the bulk of your cardio workouts, and they are the best way to quickly and effectively train for several explosive rounds of boxing. However, you still want to move your legs on the off days. The best way to do this is with a mixture of full body workouts, longer, slower distance runs, and some light, quick sprints. The following activities, used at the US Olympic training camps, should be mixed and matched into a 30-60 minute long workout:  1-2 mile run for warm-up (moderate to fast pace). Shadowbox 1 round (3-minute round). Run backward 200 meters. Sprint 100 meters. Jog with hands up, throwing realistic punches, for 400 meters. The classic 4-5 mile morning run still has its place in boxing training. Use it on days where you need to recover, especially after 2-3 straight days of intense workouts. Longer, slower runs are also best in the days leading up to a fight, as you don't want to be sore and tired when you step in the ring. Run for 30 minutes to an hour at a nice, comfortable pace, and stretch before and after.  Many trainers recommend doing your runs first thing in the morning, giving you time to refuel and rest for the skills workout later on. As you jog, keep your hands in defensive position, occasionally throwing mock punches, to get your arms warmed up. This is why most boxers call running "roadwork." Jumping rope is one of the most fantastic boxing workouts...


Tập luyện khẳng định mình trước gương. Xóa khỏi đầu óc sự chỉ trích vô tâm hoặc mang tính phán xét của những người khác.

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Tell yourself that you are positive, good at what you do and ready to make changes when needed. Repeat often for maximum effect. Some affirmations you can start with include: "I'm a good person and I deserve to be loved and respected," "I am more than my insecurities," "I am doing the best that I can, and that is all I can do." The moment you let someone judge who you are, is the moment you have lost your happiness to someone else. Don't let other people tell you who you are. This is your life, not theirs. And while it is hard to stand up for what you believe in and to be your whole self, doing so is part of what defines your very best self. Surround yourself with people that make you happy. Being around negative people only drags you down. This may sound like a cliché, but think about how you feel when you're around positive people and how you feel when around negative people. It's two opposite extremes and you know how you'd rather be feeling.


Tập luyện tối thiểu 3 lần mỗi tuần. Tập nặng. Tập theo phương pháp bùng nổ. Nghỉ ngơi đầy đủ giữa các buổi tập. Ưu tiên tập tạ hơn cardio.

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Many people think that to build muscle you have to train every day, but that's not the case. Muscles get bigger when they get small "breaks" in training, and get stronger when they build up again during REST days. So don't exercise the same muscle groups two consecutive days. Rotate muscle groups so you're training your arms, back, chest, and other areas on the days you aren't working out your legs. Making sure to work out your other muscle groups is important when you're working on your legs. Don't neglect the rest of your body! Make your leg workouts count. They shouldn't last more than 30 minutes, but those 30 minutes shouldn't feel comfortable. You want to go all in and maximize the workout, putting a lot of pressure on your muscles so that they break down and build back up stronger.  For each exercise, you should use an amount of weight that you can lift for about 10 reps before you have to stop. If you can lift an amount of weight 15 times without stopping, you aren't lifting enough. If you can't lift it more than 5 times without needing a break, you're doing too much. Some trainers recommend "training to failure," which is the practice of repeating an exercise until you can't do even one more rep. This is said to build up the muscles more quickly, but it can cause injury if done incorrectly. Work with a trainer to figure out which technique is right for you. Many bodybuilders train with "explosive" movement, but this can cause injury if you push yourself too hard or use the wrong technique. If you're interested in these quick, forceful motions, take the time to learn them correctly:  Start with a lighter than usual weight. Always use a slow, controlled release on the eccentric (the lowering or lengthening part of the exercise). Pause and contract the muscles at the low point of the exercise. Explode into the lift or push. Start with a short range of motion and increase the distance gradually as you train. Keep your joints slightly bent at peak range of motion to prevent damage to connective tissues....


Tập luyện vóc dáng. Vận động để giảm mức độ căng thẳng. Ngủ nhiều hơn. Chống đầy hơi. Uống nhiều nước hơn.

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Your mother was on to something when she hounded you about standing up straight.  Standing and sitting with improved posture can noticeably reduce the appearance of a bulge in your belly, even before you factor in fat-reduction and muscle-toning strategies.  Most of us have attempted to “suck in our gut” at some point, but that is of course not sustainable.  Proper posture, however, is sustainable.  It can be learned and it can be made permanent. Visit How to Stand Up Straight for some simple posture strategies and exercises. It turns out that you can place a little bit of the blame for your bulging belly on our caveman ancestors.  Part of the “fight or flight” reflex that helped protect our predecessors from sabre-tooth tigers triggers a release of cortisol, which signals the body to store fat in the abdominal area — saving it as energy for tough times to come.  One of the best ways to reduce cortisol levels, it turns out, is to reduce our overall stress (basically, reducing that "fight or flight" response).  In turn, this should help reduce the amount of fat stored in the abdominal area. Check out How to Relieve Stress for a wide range of strategies for recognizing, addressing, and reducing your stress levels. A lack of sufficient sleep also causes stress on the body, and results in increased cortisol levels, which again trigger fat storage.  Getting the amount of sleep that is right for your body should help reduce your cortisol levels, and therefore in turn your fat storage mechanism. Most adults need somewhere between seven to nine hours of sleep per day, but everyone’s precise needs are different.  How to Be a Morning Person offers some useful tips for determining how much sleep you need — and how to help make sure you get it. In addition to an excess of abdominal fat, bloating can be a major (if often temporary) culprit for causing a less-than-flat stomach.  Making some changes in diet and habits can help reduce your experiences of bloating.  Excess salt intake is a common cause of bloating, because it...


Tập luyện đều đặn. Nhận biết nếu bạn bị rối loạn lo âu. Nhận biết các dấu hiệu không dung nạp thực phẩm. Lưu ý hiện tượng khó tiêu nghiêm trọng (dyspepsia).

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A sedentary lifestyle can lead you to stomach problems. These creates an excess of noise from your stomach. Not exercising will create a negative impact on your weight and physical tolerance to certain foods which will lead to a bloated stomach, gas, and extremely loud noises. If you are constantly nervous or anxious, your nerves send signals to your stomach. These signals cause gurgling sounds. If you notice that you experience stomach gurgling throughout the day, regardless of diet or lifestyle changes, you may have a nervous disorder that can be addressed by a doctor. Consuming certain food items can cause allergic reactions that cause an upset stomach and force stomach gurgling. If you notice stomach discomfort often after eating the same kinds of food—avoid that food. The most often kind of food intolerance is lactose-intolerance. This is when dairy products cause intense stomach irritation. Upper abdominal pain, excessive belching, nausea, feeling full after a small amount of food and swelling of the abdominals are all symptoms of a more serious indigestion problem. If you experience these consistently, seek medical attention.  Dyspepsia is not a life-threatening problem but should be addressed.


Tập luyện để gia tăng dung tích phổi của bạn. Giảm cân Bỏ hút thuốc Chơi một nhạc cụ thổi hoặc kèn đồng.

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While there is no way to increase your lung size, there are many ways to increase the amount of air your lungs take in, and the efficiency with which they capture oxygen. In particular, a rigorous exercise routine can help to strengthen your lungs and maximize their capacity to hold air.   Do plenty of cardio. Incorporating some intense cardio workouts into your weekly routine can do wonders for your lungs. Running, skipping, aerobics and swimming are all great forms of cardiovascular exercise which get the blood pumping and the lungs working hard to supply the body with the oxygen it needs to keep going. Try doing exercising in intense 30 minute bursts, pushing your body to its limits, to achieve the best result.  Exercise in water. Exercising in water (swimming, water aerobics, underwater weight training) is also a form of cardio exercise, but the water provides an element of resistance which requires the body to work harder to complete each task. As a result, the lungs need to work harder to supply the body with oxygen, causing their air capacity to increase significantly over time.  Work-out at high elevation. At higher elevations, there is less oxygen in the air, meaning your lungs have to work harder to supply the body with oxygen. This is an excellent way to strengthen the lungs, but you must be careful not to train to hard, or you could potentially fall victim to altitude sickness. Any excess baggage reduces your body's efficiency in using oxygen, as there is increased body mass to which your blood must pump oxygen. As a result, many competitive breath holders will attempt to shed any extra pounds in the weeks coming up to a competition.  This weight loss should be achieved in a strictly healthy way - through exercise and balanced diet - as weakening your body through crash dieting will negatively impact your ability to hold your breath. The world record breath holder, Aleix Segura Vendrell, is reported to have lost weight for 4 months before attempting to beat the world record for holding breath...


Tập luyện. Tập kiểm soát hơi thở. Luyện tập quá trình thư giãn gân cốt. Thực hiện một nghi thức giải phóng cơn giận. Dùng đồ chơi cao su xả stress. Tìm thứ gì đó vui vui hoặc ngộ nghĩnh. Nghe nhạc êm dịu. Lặp lại thần chú trấn an.

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When you’re feeling angry, doing some moderate exercise could help you. A study by the University of Georgia suggests that moderate exercise (such as running or riding a bike) during or immediately after an upsetting experience can help you manage the experience of anger. When you exercise, your body releases endorphins, which are natural "feel-good" chemicals that make you feel more positive and happy. If you're unable to run or ride a bike, consider walking, stretching, and other easier forms of exercise.  Exercise may also have a preventive effect. A Yale study suggested that prolonged bouts of running before an upsetting experience may dampen the extremity of your emotional reaction.  Even if you can't take time for a full exercise routine when you're angry, try take a few moments. Leave the situation that's making you angry if you can, and shake out your limbs vigorously. Even small physical distractions can help you feel better. Breathing deeply from your diaphragm (the large muscle at the base of your lungs that assists with breathing) can help soothe feelings of anger. Deep, controlled breathing slows your heartbeat, stabilizes blood pressure, and relaxes your body. Combine your breathing exercise with a mantra, or calming word or phrase, for added benefit.  Find a quiet place to relax. Make yourself comfortable. Lie down if you like, and loosen any tight or uncomfortable clothing. Place your hand on your abdomen. Inhale slowly through your nose. Focus on filling your belly with air as you breathe in. Let your abdomen relax as you inhale; you should be able to feel your stomach expand. Hold this breath for a few seconds. Breathe out slowly through your mouth. Contract your abdominal muscles to push all the air out of your lungs. Repeat this process at least ten times. If you're still having trouble with deep breathing, buy a bottle of children's bubbles from the toy store. Hold the bubble wand in front of your face and breathe slowly through the wand. Focus on exhaling from your lower abdomen,...


Tập luỵên với phương pháp cardio.Tập aerobic là một phương pháp tập thể dục tốt nhất trong việc đẩy lùi mỡ bụng. Gập bụng. Tập luyện với nhóm cơ chính.

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Nothing beats aerobic exercise in the battle against belly fat.  A study by Duke University found that aerobic exercise was the most effective way to burn deep, visceral belly fat and that aerobic workouts burn 67% more calories than resistance training or a regimen that combines cardio and resistance. The Department of Health and Human Services recommends that healthy adults get at least 150 minutes a week of moderate aerobic activity (think brisk walking or swimming) or 75 minutes a week of vigorous aerobic activity (such as running) spread throughout the week. Activity sessions can broken up throughout the day but should be at least 10 minutes long.  If you're looking to lose weight, you'll have to increase the intensity, the duration or both. There may never be agreement among trainers as to whether or not crunches are the best way to flatten your abs, but there's no disputing the fact that they work the muscles on the front and side of your abdomen.   Pelvic Tilt Crunch. Lie face-up on a stability ball with your back and head pressed into the ball, your feet together on the floor and a 5- to 10-pound dumbbell or medicine ball in your hands positioned against your chest.  Tighten your abs and crunch up until your shoulders are off the ball. Then use both hands to reach the dumbbell or the medicine ball up toward the ceiling.  Do three sets of 12-15 reps resting for 30 seconds between each set.  Arms Over Straight-Leg Crunch. Grab a pair of 10- to 12-pound dumbbells and lie on your back with your arms behind you and your legs extended and raised to a 45-degree angle. Bring your arms up over your chest and lift your shoulders off the mat while raising your legs until they're perpendicular to the floor. Return to your starting position without letting your legs touch the floor. Do three sets of 15 repetitions with a 30-second rest period between sets. Your core is made up of your abdominal muscles plus the muscles of your lower back, pelvic floor and hips--more than 15 muscles in all.  For a really flat...


Tập lướt xe xuống sườn dốc thoai thoải. Phanh xe khi đang lướt xuống dốc. Thử đánh tay lái. Đạp xe qua chân dốc. Đạp xe lên dốc.

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Walk the bike to the top of a slope, mount it, and glide down, allowing the bike to slow naturally in the flat area at the bottom. Dismount and repeat as necessary until you get used to balancing and controlling the bike.  Keep your weight focused in your feet. Stay pressed against the seat, keep your elbows bent, and your body relaxed.  When you are confident you can coast to the bottom, try riding down with your feet on the pedals. Once you have become comfortable keeping your feet on the pedals, try again, this time gently squeezing the brakes while descending. You'll learn to slow the bike without swerving out of control or pitching over the handlebars. Once you can coast, pedal, and brake in a straight line, try going down the hill again. Move the handlebars until you change the direction of the bike without losing control. Feel how the slope changes the way the bike acts and adjust your balance to match it. Use the techniques learned while gliding to pedal and steer without stopping at the bottom of the hill. Transition to the flatter surface while practicing sharper turns, then brake to a stop. From the flat bottom of the hill, start pedaling. The slope requires additional work. Lean forward into the pedaling or even stand up to gain extra power. Bike up and down the slope several times until you feel comfortable. Once you feel confident, bike halfway up the slope, come to a stop, and start pedaling upwards again.


Tập một số bài luyện thanh. Tập đọc to. Tự ghi âm. Tìm một giáo viên luyện thanh. Mỉm cười khi nói.

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. Practicing vocal exercises can be a good way to develop your natural speaking voice. Practicing while looking in the mirror is the most effective way to achieve this, as are some of these ways:  Try to loosen your mouth and relax your vocal cords. You can do this by yawning widely, wiggling your jaw from side to side, humming a tune, and gently massaging your throat muscles with your fingers.  Increase your breathing capacity and volume by fully exhaling until all of the air is completely expelled from your lungs, then take a deep breath and hold it for 15 seconds before exhaling again.  Work on your pitch by singing the sound "ah", first at your normal pitch, then getting progressively lower. You can also do this with each of the letters of the alphabet.  Repeat tongue twisters like: Red leather, yellow leather. She sells seashells by the seashore. Peter piper picked a peck of pickled peppers. . In order to work on pronunciation, pace and volume, it is a good idea to practice reading aloud.  Pick a passage from a book or magazine, or better yet, find a transcript of a famous speech (such as one by Dr. Martin Luther King, Jr.) and read it aloud to yourself. Remember to stand up straight, breathe deeply and open your mouth fully when you speak. Stand in front of a mirror if it helps. Keep practicing until you are happy with what you hear. Then try to employ the same techniques as part of your everyday speech. . Even though most people don't like listening to the sound of their own voices, it's a good idea to record yourself speaking.  This can help you to pick up on any faults that you wouldn't normally pick up on, such as mispronunciations and speed or pitch problems. Nowadays, most phones will have a recording option that you can use to listen to yourself. You could also use a video camera (which could be helpful to check your posture, eye contact and mouth movement). If you're really worried about improving your speaking voice - for something like a debate, speech or presentation - then it might be a good...


Tập nghe nhiều hơn nói. Bắt chuyện với những người mới bất cứ khi nào có thể. Nắm bắt các cơ hội để đến thăm thú nhiều địa điểm mới. Tham gia các hoạt động thiện nguyện và phi lợi nhuận.

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You can meet all the people in the world, but you'll never learn anything about them if you do all the talking. Try to ask people more questions, and listen actively instead of thinking about the next thing you'll say. To listen actively, give someone your undivided attention. Don't play with your phone or daydream as they speak. Make eye contact and nod occasionally to indicate you're listening. Try to visualize the events, objects, or people they describe. Diverse viewpoints can help you see things new ways and grow as a person. Do your best to chat with people of different backgrounds or beliefs in your everyday life.  For instance, sit with someone you normally wouldn't talk to during your lunch break at school or work. Let your conversation develop naturally instead of immediately ask about their religious or political beliefs. Try to get to know them by asking, “Where are you from?” or “What do you like to do for fun?” Some college campuses and community organizations will hold events meant to bring people with different backgrounds and beliefs together. Events like those put on by the Human Library, where people from different backgrounds volunteer as human books that you can "check out" for an open conversation, can help you connect with a wide variety of people. You don't need to go far to get the benefits of travel. Just look for a place where the way of life is different than your own. Immersing yourself in a new place is a great way to see the world from a different perspective.  International travel is a great way to understand different beliefs. Plan a trip to a place where you don't speak the language and don't have many connections. Learning to navigate a new part of the world without your normal tools will help broaden your perspective. If you can't make it abroad, look nearby for something that will challenge you. If you live in a city, go camping in the woods for a few days. Do you live in California? Try taking a trip to the American South to meet new people, try new food, and learn about...


Tập nâng cằm nhiều lần. Xoay cổ. Tập với cơ cổ dưới hàm. Bài tập với banh tennis. Nhai kẹo.

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This exercise helps to strengthen and tighten the muscles in your face and neck. To do it, stand with your back and neck straight. Raise your chin toward the ceiling and look at the ceiling. Pucker your lips toward the ceiling and hold for a count of 10 seconds. Repeat 10 times. Do the exercise every day for best effect. Stand with your spine upright. Turn your head to the side so that your chin is parallel to your shoulder. Your eyes should be looking off to the side, too. Slowly roll your head downward, then up to the other side. Repeat 10 times. This is the muscle that runs down your neck from your jaw. Stand with your neck erect. Tighten the tendons in your jaw by pulling your lips up over your teeth and turning the corners of your mouth downward, almost as if you were frowning. Hold for 10 seconds, then relax. Repeat the exercise ten times. Place it against your neck and hold it there with your chin. Press your chin against the ball tightly, then slightly release. Repeat ten times. This is an easy exercise to do, since it hardly requires any thought. Chewing gum keeps your jaw muscles strong, helping to reduce a double chin.


Tập ném bóng. Chơi các môn thể thao dùng vợt. Nâng tạ. Sử dụng tay trái để vận hành và điều khiển máy tính.

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Throwing and catching a ball with your left hand is a fun way to strengthen your left hand while also improving your hand-eye coordination. Simply squeezing the ball firmly in your hand will also help to strengthen the fingers. Playing tennis, squash or badminton while holding the racket in your left hand is a great way to strengthen the hand, which will give you greater control when writing. Use a small 5-pound (or less) weight and lift it with your left hand. You can also try to exercise each finger individually by lifting a very small weight with each finger of your left hand. Switch the controls on your mouse if you want, but you can still use your mouse with your left hand with the default controls. Also, try pressing the spacebar with your left hand. It's harder than you think!


Tập nói chuyện với chính mình một cách tích cực hoặc nói lời dứt khoát. Dành thời gian trò chuyện với người khác. Để bản thân quên đi nỗi buồn bằng cách làm điều tích cực. Biết khi nào cần đến sự giúp đỡ của chuyên gia.

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Remind yourself of your accomplishments and things you like about yourself. Or, verbally remind yourself about positive statements that mean something to you, such as quotes.You can write this down as a list and keep it nearby for whenever you're feeling sad. Research shows that you can foster and protect positive thoughts by carrying a physical reminder of them. To keep positive statements or affirmations nearby, try writing them on index cards that you keep in your wallet, store them on your phone, or make them your computer's screen saver. Surround yourself with friends or family who can relate to your feelings. Explain how you're feeling and see if it helps. Chances are, they'll try to lift your spirits. It's also okay to tell them that you're sad and need time to be sad. Try talking with someone you trust who is wise or older. This person might have more life experiences to draw upon, which can help you work through your sadness. It's easy to focus on the negative and overlook positive emotions, like happy, relaxed, excited, joyous, or encouraged. Take a moment to write down happy or relaxing memories. This reminder can make you feel positive again. You can also distract yourself from negative emotions by doing something fun or positive. You could:  Color your hair Make a cup of tea Count up to 500 or 1000 Work on a puzzle or mind game Go "people watching" Play a musical instrument Watch TV or a movie Paint your nails Organize something like books, your closet, etc. Make origami to occupy your hands Be active. Play a sport, take a walk, or work out If you have sadness that lasts longer than a month, you may be depressed and need professional support or counseling. Symptoms of depression are far more severe than sadness and include complete loss of interest in activities you used to enjoy, irritability, agitation, lower sex drive, struggles concentrating, changes in sleep patterns, and feeling tired all the time. If you recognize serious signs of suicidal thoughts, get help immediately. Go to an emergency...


Tập nói những gì bạn sẽ nói. Chọn đúng thời điểm và địa điểm. Đừng tự cho rằng cô ấy cũng thích bạn.

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Saying “I love you” for the first time is really scary. If you’re nervous, planning what you are going to say can boost your confidence. Think about what you want her to know, then rehearse your declaration of love. Instead of just saying "I love you," consider going deeper. For example:  Give her reasons why you love her. Tell her when you fell in love with her. Let her know how special she is to you. Decide if you will keep it simple or make it a grand, romantic gesture. Telling someone you love them is a personal, special affair. You want the moment to be perfect. Pick a location that is private, perhaps even meaningful to your relationship, and a time that is appropriate.  Don't express your love for her in the middle of class. If you are with a group of people, pull her aside. You can plan a special date for the occasion. Take her on a walk or a picnic. Tell her during a dinner you prepared for her. In addition to preparing what you will say, you should also prepare for her response to those three little words. Ideally, she will say, “I love you too!” However, she may not feel the same way about you.  She might ignore your comment or divert the conversation to a new topic. If this happens, do not ask her, “well, do you love me too?” Be prepared to give her some time and space to digest what you said. Try to go on with the date as normal. Remain calm and mature if she rejects you. Have a positive, kind response prepared—your maturity just might impress her.


Tập rê bóng.

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Dribbling is controlling the ball while running. If you want to keep the ball in your team's possession, you're going to need to dribble well. Dribbling is all about touching the ball strong enough to carry it forward, but light enough so that it stays at your feet.  You can dribble with the inside of your foot, above the toe (with the foot pointed down toward the ground), and even with the outside of your foot. The easiest way to dribble for beginners is probably with the inside of your foot. Learn to dribble at different speeds. When you're running down the sideline and you've beaten your defender, your dribbling will look a lot different from when you're taking on a defender head-on.


Tập thiền Ngân nga trong miệng. Nhấc một chân lên. Nghe nhạc.

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. Ask your dentist if you can wear earplugs to drown out the sound of equipment they’ll be using during your appointment. This will allow you to focus on calming thoughts and forget about the activity going on near your throat. If you think you might fall asleep, ask for a bite block to prop your jaw open. Humming keeps you breathing, which is essential for relaxation. It’s also difficult to gag and hum at the same time. Try this at the dentist’s office while you’re getting x-rays or having impressions of your teeth taken. Do this while you’re sitting or lying in the dentist’s chair. Concentrate on keeping your leg raised. Switch legs if your first leg gets tired. This trick will distract you from the work going on in your mouth and near your soft palate. Ask your dentist if you can play your MP3 player during your cleaning or filling. Play songs that make your mind wander or interesting podcasts that demand your full attention. Either way, you’ll be too busy focusing on audio to notice what the dentist is doing.


Tập thiền. Cải thiện các mối quan hệ. Lắng nghe thật cặn kẽ. Theo dõi sức khỏe.

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Meditating can be very beneficial for your brain. Practicing meditation can help you more effortlessly be mindful, as it will become your brain's default setting. Learn about meditation, and find a training method that is right for you.  Meditation is most effective when you formally train your mind how to practice it. Try finding a book or audio book that will guide you through a series of meditations. You can also take guided meditation courses offered by professionals. To get started, find a calm, quiet space to meditate. Close your eyes, and sit comfortably. Choose a mantra to focus on (a mantra is a word or sound you repeat, either out loud or inwardly). Popular choices are "ohm" and "love". Your romantic relationship affects all aspects of your life. Research shows that couples who are more mindful are happier and more physically healthy. Ask your partner to join you in trying to become more mindful. Try meditating with your partner. The simple act of engaging in mindfulness at the same time and the same place can help you bond. Another way to increase your mindfulness is to practice your communication skills with your partner. Focus on really hearing one another. Truly hearing what someone else is saying is one of the best ways to be mindful. Often when you are conversing with someone else, your inner-voice is active while they are talking. Sometimes you are judging their words, or maybe half thinking about something else. Mindfulness is truly paying attention when someone else is talking. If possible, have important conversations face to face. Make eye contact. This will help you bond with the person you are listening to, and help you absorb what they are saying. Being aware of your physical health is an important part of being more mindful. Pay attention to your body, and be aware of energy levels, hunger pangs, and aches and pains. Tuning in to signals from your body will help with your overall well-being. Practice mindful eating by consciously being aware of the foods you choose to eat. You should...


Tập thiền. Thực hiện bài tập hít thở sâu để thư giãn. Sử dụng biện pháp thư giãn sâu cho cơ bắp.

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As well as making improvements to your general lifestyle and cutting back on your commitments to secure some time for yourself, you can try some specific relaxation techniques to help you unwind. Meditation is an ancient practice that is aimed at calming your mind and helping you become at peace with yourself. Try just sitting quietly while being aware of your breathing.  As thoughts pop into you head, try to return your mind’s focus to your steady breathing. Alternatively, focus on an object you have placed in front of you, or you could try to visualise something calming, like a gentle sea. You might find it hard at first but you will improve the more you practice meditation. If you find it hard to stick with the meditation you could practice some relaxed deep breathing. Sit in a comfortable chair which supports your head, or lie down flat with your palms up and your legs a little apart. Fill up your lungs without forcing them, breathing in through your nose. Count to five as you breathe in.  Breathe out through your mouth, slowly counting to five again. Repeat this with a regular and controlled rhythm. Breathe without pausing or holding your breathe, and keep doing this until you feel calm and relaxed. Try to do this for three to five minutes, two or three times daily. If you have some more time then you can try practicing a deep muscle relaxation session. This will take around twenty minutes and it stretches and relaxes different muscles which releases tension from your body and mind. Once you have a warm and quiet place, sit or lie down and concentrate on steady breathing. Going through each in turn you will release the tension from your face, neck, shoulders, chest, arms, legs, wrists and hands. Repeat each exercise a couple of times before moving on.  Begin by pushing together your eyebrows, as if you were frowning, hold for a few seconds and then release. Next move onto the neck by gently tilting the head forward, with your chin down towards your chest, holding for a few seconds, before lifting your...


Tập thói quen giữ tư thế phù hợp. Mặc áo với thiết kế làm đẹp thêm cho phần ngực. Mặc áo ngực đúng kích cỡ. Mặc áo ngực độn hay áo nâng ngực. Tránh mặc áo ngực mỏng hay bó chặt. Không nhồi áo ngực.

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Some women find that their breasts appear smaller than they actually are when they have a slumped or slouched posture. For an instant boost to your bust line, simply straighten up! Stand up straight, hold your head high, and draw your shoulders back. Keep your neck straight up-and-down; don't let it slide forward. Push your chest out gently as you stand and walk. Now, take a look in the mirror. You may be surprised what a difference this simple trick has made! One often-ignored way to make your breasts appear bigger is simply by wearing clothing that accentuates your natural curves. For instance, any sort of shirt with puffy, frilly, or ruffled material in the chest area can give the illusion that your breasts are larger than they actually are. The same effect can be achieved with well-worn scarves. Another good bet is to wear shirts with horizontal-striped patterns on the chest. For the same reason that people worried about their weight like to avoid wearing these types of clothing, people looking to enhance the size of their chest may want to use these volume-adding patterns. Wearing a bra that is either too small or too large can leave your breasts appearing smaller than they actually are. Make sure you don't wear a big bra just to make your breast bigger, but wear a bra that allows your breast to lift. On top of this, poorly-sized bras can be just plain uncomfortable! Ideally, bras should support and lift the breasts, not flatten them or allow them to hang loosely. If you think that you may be wearing the wrong bra size, ask for a fitting the next time you go lingerie shopping. Some women who spend years using one size of bra find that after a re-fitting they look (and feel) measurably better. A good padded bra can add noticeable volume to your bust while also making your breasts look perkier. Push-up bras, on the other hand, can add lots of "lift" to your breasts, giving the appearance of a larger, fuller bust. Using these types of bras is a great quick-fix for outfits that go from looking good to great...


Tập thể dục 20 phút mỗi ngày. Nâng cao bàn chân và cẳng chân. Cẩn trọng hơn đối với chế độ ăn, bổ sung nước cho cơ thể và lối sống, đặc biệt là phụ nữ trước kỳ kinh nguyệt.

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Exercise is a necessary part of a healthy lifestyle and has shown to be helpful in controlling water retention.  Take a walk or go hiking with friends or family. Ride a bike, go swimming, or go jogging. Grab a basketball or baseball and glove and hit the courts or the field. If you live close enough, ride your bike or walk instead of driving to work or to run errands. You would also be helping the environment by driving less. Just be sure to wear a helmet and abide traffic laws while biking. If you have to clean the house, put on music and dance while you clean. You would be surprised all the ways there are to exercise! Standing for too many hours or sitting all day with your feet on the floor may cause fluids to drain into your feet and legs, which causes swelling.  Lie down or sit with your feet elevated when resting and taking breaks. While lying down, have your feet elevated at least 12 inches above your heart level. You can put them on top of a stack of pillows or blankets. Often women who experience PMS crave extra salt and sugar. Try not to give into these cravings especially if you are someone who experiences severe cramping and bloating during the 1-2 weeks before your period. Regular exercise is also known to help women experience less PMS symptoms. If you are following all of the diet and lifestyle recommendations but still experience extreme monthly cramping and bloating, discuss this with your gynecologist. You may have another nutrient deficiency or gynecological problem that he or she can help you with.


Tập thể dục 3-5 ngày mỗi tuần. Sắp xếp thời gian để nghỉ ngơi và thư giãn. Đi mát-xa để giảm stress. Cai thuốc lá.

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Being overweight and living a sedentary lifestyle puts you at an increased risk for prostate cancer. Start a regular exercise program, even if it's just walking for 20 minutes every other day. Add resistance training to strengthen your muscles. Interval training may be a good choice if you don't have a lot of spare time to devote to training and exercise. Not having a good balance between work and play can increase stress levels, which in turn causes your body to produce more DHT. Set aside 15 or 20 minutes each day to do something that is fun for you.  Choose a restful, calming activity, such as reading a book, coloring, or working a jigsaw puzzle. You also want to make sure you're getting enough sleep. Too little sleep can also increase your stress level, leading to increased DHT levels. Stress may cause your body to convert more testosterone to DHT. A massage not only reduces overall stress, it can also stimulate and improve circulation, which can encourage hair growth. Try a massage every other week for a couple of months and see if you notice any improvement in your overall stress level. On top of the other health risks of smoking, smokers also have higher DHT levels than non-smokers. If you have elevated DHT levels and you smoke, quitting can help normalize your body's DHT production.  Because cigarette smoking increases levels of DHT and other hormones, it may cause an increased risk of prostate cancer (although some studies have shown the opposite). Smoking does increase the likelihood of death from prostate cancer. Smoking in and of itself also causes hair loss, regardless of the effect of smoking on DHT levels.


Tập thể dục buổi sáng. Tập bài tập ngắt quãng cường độ cao (HIIT). Bắt đầu các bài tập tăng cơ. Tích hợp thêm các bài tập cardio khác.

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If you currently exercise in the afternoon or evening, consider changing your exercise routine to the morning hours.  Some studies have shown that morning workouts boost your body's ability to burn calories from stored fat instead of using calories you've consume through food during the day.  Schedule workouts for 20 to 30 minutes after you wake up. In addition, getting up in the morning will help ensure you don't get too busy or tired during the day and then skip a workout later on. Changing up your routine can be difficult at first. But after a couple days of getting up earlier (and going to bed a little earlier), you'll be just fine with your new AM routine. HIIT workouts are popular these days and for good reason. Studies have shown they help burn more fat and keep your metabolism elevated longer than traditional exercise.  Typical HIIT workouts alternate between bursts of very high intensity exercise (like sprinting) and bouts of more moderate intensity exercise (like jogging). Include one to two days of HIIT workouts each week. Perform 45 minutes of cardio with a 10 minute warm up and 10 minute cool down. The 25 minutes in between should be devoted to sprinting for 30 seconds to one minute and returning to moderate intensity for two to four minutes. HIIT boosts the production of the human growth hormone by 450 percent for 24 hours. It helps you lose fat rather than muscle, so it is ideal for weight loss. High-intensity is 80 to 85 percent of your maximum heart rate. You cannot keep up a conversation and you get extremely “winded.” Moderate-intensity is 65 to 80 percent of maximum heart rate. You can keep up a conversation with a friend, but are short of breath. Alternate between these two. On alternating days where you are not doing a HIIT workout, include some strength training. Keep in mind that it takes a while to build muscle. However, regular weight training along with a healthy diet can help you to build muscle mass over the course of four to 12 weeks, which will boost your metabolism.   Strength...


Tập thể dục cho cơ mặt và cơ cổ. Tránh lập đi lập lại một số biểu lộ trên khuôn mặt . Ăn uống lành mạnh. Giữ cơ thể đủ nước. Thoa kem dưỡng ẩm hằng ngày. Hạn chế ra nắng. Cai thuốc lá Tránh tăng hoặc giảm cân đột ngột.

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There are several exercises that provide a good mix of stretching and working out your neck and lower facial muscles. Repeat them once or twice a day and this may strengthen your neck so that it appears firmer.  Place one hand on your forehead. Push your head against it  without letting it go forwards. You should feel your neck muscles  working. Hold this position for about 10 seconds. Then clasp your hands behind  your head, and push backwards to create pressure, and again hold for  about ten seconds. Sit down with your back straight. Lift your head back so that your chin is pointing toward the ceiling with your lips closed. Next make a chewing motion with your mouth. You'll feel your neck and facial muscles being worked. Repeat about 20 times.  Again, sit with a straight back and lift your head so that your chin points to the ceiling with your lips together. This time, pout your lips in a sort of kissing motion. Repeat this exercise twice. This may feel similar to the first exercise, but actually works different parts of your neck and face.  Be careful with this one because it could strain your neck. Lie on the bed with your head hanging over the edge. Slowly and carefully lift your head up towards your torso, using your neck. Slowly and carefully lower it back down. Repeat this about 5 times. Stop immediately if you feel any pain. Certain facial movements and expressions, such as tilting your head in disagreement, can weaken adjacent muscles. Observe any repeated facial gestures you may make to help keep your neck skin firm longer. Whenever you use facial or neck muscles, it causes a groove to form under your skin. As your skin loses elasticity over time, it can no longer fill this grove and may cause a permanent wrinkle or flap on your neck. There is some evidence that a nutritionally well-balanced diet may protect your skin. Avoiding unhealthy and junk foods may help keep wrinkles and loss of elasticity at bay.  Diets high in fat and sugar may slow cell turnover. Try not to eat too many fried foods or...


Tập thể dục cho mặt bằng cách kéo căng khóe miệng khi mỉm cười Làm săn chắc cơ má bằng cách giữ hơi thở trong miệng. Cười rộng miệng trong khi giữ hai hàm răng chạm vào nhau. Kéo hai má lên cao.

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. Facial yoga can naturally help your face appear younger by firming up your facial muscles and reducing wrinkles. To start, hook the corners of your mouth with your index fingers, pull to the sides, and tighten the corners of your mouth to create resistance for 5 to 10 seconds. Repeat 10 to 25 times at a time, ideally every day. To strengthen your cheek muscles and smooth your skin, take a big breath through your mouth and hold it in, making your mouth as big as a balloon. Then move the breath bubble from cheek to cheek. Release and repeat. Smiling fully can help tighten your laugh lines while making your face muscles stronger. Keep your teeth together and smile as big as you can. Hold it for 10 seconds and relax. Repeat 10 to 20 times daily. Use your hands to stretch the muscles on your face and smooth your laugh lines and wrinkles. Put your palms firmly and diagonally against your cheeks, with your fingers touching the sides of your head. Pull the corners of your lips up until some of your teeth becomes visible. Hold it for 30 seconds. Release and repeat three times.