Thực hiện bài kiểm tra 30 vòng tròn. Vẽ nguệch ngoạc vào những lúc rỗi rãi. Viết truyện cực ngắn. Nghe nhạc. Làm những món đồ thủ công. Chơi  trò chơi điện tử. Đọc sách nhiều hơn.

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You can do this test during dull moments at work. It helps you push yourself to think quickly and creatively. To start, draw 30 circles. From there, make as many circles into drawings as possible in one minute. You can do the test over and over again, trying to break your record each time. The 30 Circle Test helps boost creativity because it forces you to embrace multiple ideas. Many people have a tendency to self-edit and pause to wonder if something is a good idea. The 30 Circle Test forces you to think fast, forcing you to experiment with ideas without rejecting them. Doodling is sometimes thought of as a childish pastime, but it can actually help increase productivity. This can increase creativity by increasing your engagement with the world and attention span. Doodling helps you stay engaged during activities where you would otherwise zone out. The more information you're able to absorb, the more creative you will be.  Doodle during activities where you feel your mind wandering. For example, if you find yourself drifting out of focus during a meeting at work, do some doodling. You can also doodle in school during boring lectures. Try keeping a sketchbook where you doodle when you start to feel bored or disengaged. Flash fiction means very short stories, often no more than 100 words. Writing a flash fiction story will help you become more creative as you'll be forced to tell a fleshed out story with a beginning, middle, and end using only a small number of words. This will help you learn how to convey necessary information in a limited space. There are many flash fiction writing communities online. Try getting involved with a flash fiction writing community and responding to prompts and participating in contests. Simply playing music in the background can inspire you creatively. It can help you focus better and increase your overall concentration. Classical music tends to work particularly well for creativity and concentration. Not every genre of music works for everyone. While classical music has...


Thực hiện bài tập Kegel ít nhất 3-4 lần mỗi ngày. Đưa Kegel vào lịch trình bận rộn của bạn. Bạn có thể nhận được kết quả sau một vài tháng nếu bạn thường xuyên luyện tập Kegel. Tìm kiếm trợ giúp nếu bạn nghĩ rằng bạn đã không thực hiện bài tập Kegel đúng cách. Duy trì tập luyện Kegel nếu bạn muốn loại bỏ bệnh són tiểu.

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If you really want them to stick, then you have to make them part of your daily routine. 3-4 times a day should be doable, as each Kegel session won't last very long, and you can find ways of fitting Kegels into your daily routine. You can aim to do them in the morning, afternoon, and evening so begin to do them like clockwork, instead of worrying about scheduling a time to do your Kegels. The best part about doing Kegels is that you can do them without anyone knowing. You can do them while you're sitting at your desk in your office, having lunch with your friends, or just relaxing on the couch after a long day at work. Though lying down and isolating your Kegels and focusing hard is important for beginners, once you get the hang of isolating those muscles, you can do your Kegels almost anywhere at anytime.  You can even make a habit of doing them during a routine activity, such as checking your mail or email. Once you've found a set of Kegel exercises that works for you, you should stick to this routine instead of doing even more Kegels, or doing them more strenuously. If you overdo it, you may suffer from straining when you have to urinate or move your bowels. Just remember that, while stopping urination midstream is a great way to locate your Kegels, you should not actually do your Kegels routinely while urinating or you may suffer problems associated with incontinence. For some women, the results are dramatic; for others, Kegels prevent further urinary tract problems. Some women get frustrated because they do Kegels for a few weeks and don't feel any difference. Stick with it long enough to feel the changes in your body. According to the National Institutes of Health (NIH), you may be able to feel results as early as after 4-6 weeks. Your doctor can help you identify and isolate the correct muscles to perform the exercise. If you feel like you've been doing Kegels for a considerable amount of time, such as a few months, and have seen no results, then you should seek help from your doctor. Here's what your...


Thực hiện bài tập có tác động thấp. Giảm lượng natri. Lựa chọn quần áo phù hợp. Sử dụng thực phẩm chức năng bổ sung magiê. Ngâm vùng bị sưng trong nước tonic. Tắm nước muối epsom. Xoa bóp vùng bị sưng.

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Although you do want to rest the swollen area, refraining from movement for extended periods reduces circulation and will eventually make your swelling worse. Get up and walk around occasionally during your regular work day, and include low impact exercise in your weekly routine. These may include yoga, swimming, and talking walks.  If you sit at a desk all day, try mixing it up by using a standing desk sometimes. If that's not an option, make a point of getting up to walk around the office every hour or so. When you are sitting, change positions often and keep your feet slightly elevated whenever possible. High levels of sodium contribute to swelling, so avoid consuming foods with lots of sodium. In addition, drink lots of water to flush the salt from your system.  To increase the cleansing property of your water, try adding cucumber and lemon slices - both natural anti-inflammatories. Whenever possible, choose water over beverages that contain sodium. Even sweet beverages often have high levels of sodium. Tight clothing above your swollen areas can further restrict blood flow, which will worsen your swelling. Avoid wearing tight clothes (especially nylon stockings or garters), and try wearing supportive swelling stockings instead. If you suffer from a magnesium deficiency, your swelling may be worsened as a result. Purchase magnesium supplements from a local health foods store and take 250mg daily. The bubbles and quinine in tonic water can help to limit your swelling. Pour cold (or lukewarm, if you can’t handle cold) tonic water into a dish and soak your swollen areas for 15-20 minutes once daily. Epsom salts work as natural anti-inflammatories when dissolved in water. Add two tablespoons of plain epsom salt to your warm bathwater and allow it to dissolve. Do this daily for the best results. Rubbing the swollen area reduces swelling and increases blood flow. Either get a professional massage or give yourself a rub-down on the swollen area of your body. Use grapefruit essential oil to help the process. If...


Thực hiện bài tập cơ PC. Cai thuốc lá Học cách kiểm soát căng thẳng. Rèn luyện thể chất. Quan hệ tình dục an toàn

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. Also called Kegel exercises, PC muscle exercises (shorthand for "pubococcygeus" muscle) do a host of functions for both sexes, but in particular men. In addition to promoting prostate health and heading off premature ejaculation, they are instrumental in prolonging the duration of orgasm as well as increasing ejaculate. . If you needed another compelling reason to quit smoking, add this one to the heap. Smoking not only lowers sperm count, but also possibly leads to higher imperfection rates in sperm.  Expecting fathers who smoke while trying to get pregnant may have children with higher rates of medical issues. During both conception and after, keeping the mother in a smoke-free environment is the best course of action, hands down. Smoking marijuana is a no-no, too. Marijuana is known to lower both the male hormone testosterone and sperm count. . However stressful your life is, try to begin to come to grips with the fact that stress is fundamentally unhealthy. It turns out that stress hormones interfere with the testes' ability to manufacture testosterone, which is largely responsible for sperm production. In addition to diminished ejaculate, stress will also cause:  Acne and facial blemishes Heart disease such as angina and heart attack Insomnia . There's good evidence to suggest that regular physical exercise is beneficial in increasing sperm count. So put on your soccer cleats, football spikes, or court kicks and brush off some of the cobwebs in your moves. . Safe sex is the final key to helping your little helpers go from small village to Roman dynasty. Some STIs like gonorrhea and chlamydia, can ultimately lead to infertility if left untreated. Always use protection. To be absolutely sure, engage in a mutually monogamous relationship with someone you trust.


Thực hiện bài tập hít thở. Đối phó với tác nhân gây căng thẳng. Hòa mình vào thiên nhiên. Thay đổi suy nghĩ tiêu cực. Tái cân nhắc sự từ chối. Vui vẻ đôi chút. Khiếu hài hước sẽ cung cấp cho bạn một vài quan điểm, đặc biệt khi bạn nhận thức rõ rằng bạn đang trở nên vô lý. Tha thứ.

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Take 10 minutes every day to focus on breathing. Sit in a quiet place, place your hands on your belly, and breathe deeply. Breathe and become aware of your body. Notice places you are holding tension in your body and imagine your breath being directed into the tension. Notice what you hear and how every single part of your body feels. Practicing this simple breathing exercise every day can help you de-stress, oxygenate your body and brain, and with regular practice, it can become a buffer to reacting in anger.  Taking the time to do daily breathing exercises helps improve your body's reaction to stress so that you don't "fly off the handle" as soon as you encounter a negative stimulus. It also improves your ability to self-regulate, or handle your emotional levels and responses. You can set a timer on your phone or clock so that you won’t be distracted while breathing. Sometimes anger is a reaction to feeling powerless, or out of control. Start a journal listing the real life stressors that you are dealing with right now, such as relationship issues, employment frustrations, financial stress, parental stress, world and political concerns or worries, health problems, or anything that makes you feel worried, anxious, or out of control. Write down ways you can make changes in your life to feel more in control.  Writing things down gives you a way to examine and process them. If your feelings involve others, writing them down gives you a way to explore these feelings in private first, without telling the other person the first thing that comes into your head. This will help you avoid hurting others when you're working through your anger. Remember that you can control how you react to events. If there are stressors outside of your control, you can still decide how you're going to react, even if you can't change the situation. Green environments such as parks, lakes, or gardens can have an overall calming effect. Try to get out into a green space as much as you can, even if for only ten minutes. Let yourself get...


Thực hiện bài tập tăng cường sức nắm. Thực hiện bài tập cổ tay. Chống đẩy trên ngón tay. Phát triển sự khéo léo của bàn tay. Ngừng bẻ khớp ngón tay.

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One of the easiest and quickest ways to increase the strength in your hands is to do simple grip exercises. Do a few sets of 30 to 50 grips in each hand with a grip or ball of your choice.  Stress balls are usually palm-sized balls that you can squeeze to exercise your hand. Don't have one? Use a tennis ball. Spring grips, stretchy bands, spring-gloves, and other hand-exercisers are common on the market. Check out what's available at a sporting goods store in your area, or online. Baoding balls are Chinese stress-relief balls that can be used to exercise your hands. To use them, you rotate two balls around in your palm. They make nice sounds and help you exercise your hands. Wrist-strengthening exercises have the added benefit of increasing your grip strength, as you hold the weight that you're using. You can do wrist-strengthening with bands, hand-weights, or other household items.   Hand weights:Grip a small amount of weight (3 to 5 pounds) in each hand, your palm facing toward the ground. Flex your elbow up so your arm comes out straight, letting your wrist hang down. Flex your wrist slowly, making your arm straight. Then let it back down slowly. Do three sets of 10 to 15 reps with each hand. If you don't have hand-weights, use cans of soup, bricks, or any other hand-sized objects.  Exercise bands:Stand on one end of the band and grip the band with your hand, palm facing down. Lift your arm until it comes out straight, then flex your wrist slowly as you grip the band, making your arm straight. Do three sets of 10 to 15 reps with each hand. If you're in relatively good shape but still struggle with slightly fatty fingers, start doing more advanced push-ups. Instead of doing push-ups with your palms flat on the floor, do them with your palms raised and your weight on your fingertips. Shoot for doing a few sets of 5 to 10 reps. Do a couple more sets of regular push-ups in addition to your fingertip push-ups. Push-ups help to strengthen your wrists and your pectorals, both good for all-around upper body...


Thực hiện bài tập ít va chạm. Tăng lượng canxi tiêu thụ. Ăn thêm thực phẩm chứa kali.

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You can rest your pinched nerve and still keep your blood pumping. Good blood and oxygen circulation and toned muscles can actually help heal the pinched nerve.  Daily activity should be done conservatively and only when it is comfortable for you. Try going swimming or for walks. These will help to move your muscles naturally while placing a minimal amount of stress on the joints and tendons where the pinched nerve is.  Inactivity can lead to a loss of muscle strength and cause the healing process of the pinched nerve to take much more time.  Keep good posture when exercising or resting. This will help to ease tension at the location of the pinched nerve. Maintaining a healthy weight can help prevent a pinched nerve. One of the underlying factors of a pinched nerve is a calcium deficiency. You should start eating more calcium rich foods such as dairy products like milk, cheese, and yogurt and leafy greens like spinach and kale. This can help the nerve and also improve your overall health.  You can also take calcium as a supplement. You can buy these from many health food stores, general stores, or pharmacies to take on a daily basis. Follow the directions or consult your doctor if you are unsure of how much calcium to take. Never take more than the recommended dose. Check labels of packaged foods to see if they are calcium fortified. Many brands offer a calcium enriched product in addition to their usual products. Potassium is a key ion involved in cell metabolism. Because it causes weaker connections between nerves, a lack of potassium can sometimes contribute to symptoms of a pinched nerve. Increasing potassium in the diet may help to restore proper balance to your nerve function and alleviate your symptoms.  Foods rich in potassium include apricots, bananas, avocados, and nuts. Drinking fluids like skim milk and orange juice can help to increase potassium absorption. Potassium supplements, similar to calcium supplements, can be taken on a regular basis in addition to a healthy diet. Talk to your doctor...


Thực hiện bước này sau cùng. Bỏ qua khăn giấy. Lau sạch cửa kính từ trên xuống dưới. Pha chế nước rửa kính. Sử dụng 1 cốc nước, nửa cốc giấm và ¼ cốc cồn để pha chế nước rửa kính. Xịt dung dịch lên kính. Loại bỏ các vệt bẩn do côn trùng để lại trên xe bằng giấm không pha loãng. Dùng bùi nhùi thép (0000) để loại bỏ các vệt nước cứng đầu. Chà nhẹ bùi nhùi thép lên kính chắn gió theo chuyển động tròn. Rửa và để khô.

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You might want to take care of windows first, but many people prefer to save this for last to prevent any splatter or mist from clouding a clean window when working on other parts of the car. Newspaper and microfiber towels are highly absorbent and you don't have to worry about leaving lint or streaks behind. This is also a cheaper alternative, as cloth can be reused and newspaper is typically less expensive than paper products. This will prevent you from having to clean up drip marks or trails. Using a different wiping direction between interior and exterior can help reveal any spots you've missed. Not only is this option usually more affordable, you can also take pride in the fact that this homemade cleaner is environmentally safe. You can mix these together in a spray bottle by gently shaking the solution. After mixing, the solution is ready to be used. You can use vinegar and water to good effect, too, if you lack alcohol. Be sure you remember to wipe from top to bottom with suitable rag, cloth, or paper product. For especially dirty windows, you should have two rags, one for wiping away grime, and the other for finishing and drying excess. Spray your car window or windshield with vinegar and simply wipe it clean. If your bug stain is especially bad, allow the vinegar to soak into the stain before wiping it away. Seltzer water has also been reported to, after allowing to soak for few minutes, loosen insects stuck to your car.


Thực hiện chẩn đoán bằng xét nghiệm phết tế bào. Nạp đủ lượng nước và calo. Dùng thuốc giảm đau. Dùng kháng sinh theo chỉ dẫn của bác sĩ. Phẫu thuật cắt bỏ amidan.

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If you believe you have tonsillitis, it is important to see either your family doctor or an emergency doctor (if you cannot get in to see your family doctor on the same day) to get a throat swab to determine the diagnosis. The biggest concern with tonsillitis is when it is caused by Group A Strep bacteria. This will require medical treatment with antibiotics, as failure to treat it can lead to potentially dangerous complications down the road.  Your doctor may be able to tell if you have a strep infection with a visual assessment. If you have discolored tonsils, an empty cough, swollen lymph nodes in your neck, and a fever, it’s likely they’ll need to run further tests with a throat swab. The good news is that seeking medical treatment promptly usually resolves the infection without complications. Tonsillitis may also be caused by other things, such as a viral infection. It is not always caused by strep bacteria; however, it is always best to be seen by a healthcare professional to rule this out and stay on the safe side. One of the key things that doctors will want to check in on if you have tonsillitis is whether you are able to consume adequate fluids and food daily. The main thing that would prevent you from achieving these goals is tonsils that are so swollen or painful that it hurts to eat or drink.  Doctors recommend controlling your pain via medication so you can continue to eat and drink. In extreme cases of tonsillar swelling, doctors can administer corticosteroid medication that diminishes the swelling.  If you are unable to eat or drink, your doctor will likely prescribe IV fluids and calories to tide you by until the corticosteroid and pain medications can take effect and decrease the pain and swelling in your tonsillar area enough for you to consume food and drinks orally. In almost all cases of tonsillitis, your doctor will recommend acetaminophen (Tylenol) or ibuprofen (Advil) as needed for pain control. Both of these medications are available over-the-counter at your local pharmacy; follow...


Thực hiện chế độ ăn chỉ bao gồm các món ăn lành mạnh Tập đánh một mình trên sàn đấu. Tập hít xà đơn ngửa tay và hít xà đơn sấp tay để phát triển cơ lưng và cánh tay, là yếu tố cần thiết để có cú đấm mạnh. Phát triển cơ trung tâm. Quan sát các võ sĩ khác một cách tỉ mỉ. Tìm đối tác để tập với họ 1-2 lần mỗi tuần.

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. Choose proteins as the basis of your diet, and eliminate high-calorie junk like fried foods, cakes, creams, butters, and sugars. Drink plenty of water each day. The more water you take in, the better it will be for your body. A good meal might include:  Lean proteins, like eggs, fish, and chicken, are essential. Good, unsaturated fats, found in fish, avocados, and nuts. Complex carbohydrates, like pasta, whole wheat, and quinoa, instead of white rice, white bread, and other simple sugars. If you're thirsty, at any point in the day, get some water. If you're drinking to keep thirst at bay, you're well hydrated. Make sure you always have a lot of water available when training. Shadowboxing is just you and the ring as you move around, throw punches, and mimic the rhythm of a real fight. This is the best way to train into fighting shape without worrying about injuries or taking punches. However, you need to be focused on getting the most out of it. Keep your feet moving, alternate between throwing punches and blocking, and keep the intensity up. Most importantly, make sure you time each "bout" to last the same time as a standard round -- 3 minutes for amateur fighters.  Focus on your movement around the ring. Keep active as you move, dart, and dance. The hardest part of shadowboxing is the mentality. You need to convince yourself to practice with intensity or you're not going to get a lot out of it. Even if you don't do any other strength training, make sure you're doing pull-ups. Perform a few each day, and try to work up to higher amounts over time. Focus on a slow, even motion both up and down for the best workout. While they are difficult at first, try to start with at least 10 a day, gradually working up. The differences between pull-ups and chin-ups are your grip and the muscles used.  For pull-ups, both palms face away from you, hands shoulder-width apart. They work your back, shoulders, and core, focusing on your back. For chin-ups, both palms face towards you, hands shoulder width apart. They work your...


Thực hiện chế độ ăn cân đối và lành mạnh trong thai kỳ. Tập thể dục trong suốt thai kỳ. Nghỉ ngơi nhiều, đặc biệt trong tam cá nguyệt cuối cùng. Yoga cho phụ nữ mang thai.

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Labor and delivery are physically demanding, and you need to be able to meet those challenges. Eating a healthy diet with plenty of protein, fruits, vegetables, and complex carbohydrates will help you be in the best shape possible when the time comes.  Obesity is one of the biggest risk factors for requiring a cesarean. Optimizing your health prior to pregnancy limiting weight gain through exercise and proper diet can help lower your chances of a cesarean. Maintain a well balanced diet that contains the four food groups: fruits and vegetables, protein, dairy and grains.  Make sure your daily diet consists of five portions of fresh or frozen fruit, six ounces or less of protein like meat, fish, eggs, soya, or tofu, three to four servings of fresh or frozen vegetables, six to eight servings of grains like bread, rice, pasta, and breakfast cereals, and two to three servings of dairy like yogurt and hard cheeses.  It is also important that you maintain a healthy weight for your age and body type. Avoid being underweight or overweight while pregnant, as this can lead to complications and health issues. You can calculate your Body Mass Index (BMI) using an online BMI calculator and determine how many calories per a day you should be consuming to maintain a healthy weight. If you are concerned about your diet, ask your doctor or midwife for specific advice. If you have gestational diabetes or other complications, you will need to follow additional, specific dietary guidelines. . As long as your doctor or midwife approves, moderate exercise will also help you stay fit and ready to meet the demands of childbirth.  Do low impact exercises like swimming, walking, and yoga. You can also do targeted exercises made for pregnant women, such as ab exercises. Avoid exercises where you lie flat on your back after your first trimester, as well as contact sports, and activities that pose a risk of falling, such as skiing, surfing, and horseback riding. If you can go into labor as well-rested as possible, you will be more likely...


Thực hiện chế độ ăn ít béo và lành mạnh. Uống nhiều nước. Cân nhắc tập với trở lực. Tăng cường độ vận động chung. Quyết tâm và kiên nhẫn.

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Even the strongest, most well-developed ab muscles are invisible if they're buried under fat - most heavyweight power lifters, for instance, have tremendously strong cores, but can appear fat because of their relatively high level of body fat. If you have abdominal fat around your midsection, cutting your level of body fat is an absolute necessity if you're interested in getting a V cut, and one of the best ways to do so is with a weight-loss diet. Eat fewer calories than you burn each day, while making sure to get all of the nutrients your body needs to thrive, and you will lose weight at a healthy, controlled pace.  There are countless weight-loss diets offered both online and in print. Some are healthy and sensible, others are amateurish and unrealistic, and still others are unhealthy. Most good weight-loss diets will recommend a diet based on some combination of the following advice: Eat few sugary, fatty foods. Eliminate desserts from your diet, except for rare indulgences. Eat lean, filling protein. Chicken breasts are a great choice, as are certain types of fish and leaner cuts of red meat. Low-fat dairy, nuts, and seeds are also good choices. Eat fresh fruits and vegetables. These nutrient-dense, low-calorie foods are essential for maintaining your body's health. Eat sensible amounts of carbohydrates. Whenever possible, opt for healthier, more-filling whole-wheat varieties of bread and nutritious starch products.   Your weight-loss diet shouldn't be based on starvation or purging. Everyone needs to eat to a certain degree each day. Depriving your body of the food it needs will leave you tired and irritable and dull your senses. You'll be less able to perform the muscle-building exercises you'll need to build your V cut muscles and you may even experience muscle loss. In truly severe cases, you can even seriously endanger your health. Drinking water has been thought for years to aid in, or even facilitate, weight loss. More importantly, however, is its vital importance to nearly all bodily functions....


Thực hiện các bài tập nhẹ. Dành nhiều thời gian dưới ánh nắng. Thay đổi môi trường.

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Even a short, brisk walk can help wake you up and give you the energy you need to make it through the day. Experts have found that being immersed in natural light can increase wakefulness and make you feel more alert as you go through your day. If possible, work with the windows open to allow fresh air to enter, and try listening to music to keep you going.


Thực hiện các bài tập đánh thức cơ thể. Tắm vòi sen đánh thức cơ thể. Ăn các thức ăn tăng cường năng lượng. Uống cà phê suốt ngày. Chợp mắt 10-30 phút.

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Get your body moving by doing at least two to three wake up exercises. Go for a short run, walk, jog, or do basic stretching moves. Exercising will raise your core body temperature and release hormones and endorphins in your body, which will boost your energy.  Do an upper-body fan stretch. Lie on your back with your arms outstretched at your sides and your palms facing up. Bring your knees up to your chest and roll to the your right side. Your knees should be stacked on top of each other and your hips should be stacked. Turn your head to the left. Try to keep both shoulders touching the floor. Sweep your left palm in a 180-degree arc over your chest to touch your right palm. Let your head follow your arm. Then slowly reverse the movement. Repeat this stretch 10 times, then switch sides and repeat it on the other side. Do gentle crunches. Lie face up and bend your knees. Keep your feet planted on the floor. Press your palms on the floor, near your hips. Squeeze your abs and lift both of your shoulder blades off the floor. Hold the crunch for a full breath and then lower. Repeat this movement 10 to 15 times. Be sure to take a full breath as you hold each crunch. Do basic squats. Stand with your feet hip-width apart and your toes facing forward. Extend your arms in front of you, with your palms facing each other. Keep your weight in your heels as you sit back and down, as if sitting in a chair. Make sure your knees do not extend beyond your toes. Hold the squat for a full breath and then return to standing. Repeat this movement for 5 to 10 breaths. At the end of your normal shower, do a quick wake up trick. Switch the tap to very cold water for 30 seconds, then very hot water for 30 seconds, and then very cold water for 30 seconds. This 90 second change to your shower can help you feel refreshed and energized for the day. Stay away from heavy carbohydrates like pasta or bread, as these take time for your body to digest and can trigger sleepiness. You should also avoid foods high in artificial sugar, like candy,...


Thực hiện các bước rửa mặt thông thường của bạn. Xoa một ít dầu dừa quanh vùng mắt. Bạn cũng có thể dùng dầu dừa cho các vùng da khô khác. Thoa dầu dừa lên môi. Dùng dầu dừa như kem dưỡng da mặt.

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Whether you lightly splash your face with water, exfoliate it with a brush, or use the oil cleansing method, go ahead and wash your face. Pat it dry with a soft towel, making sure not to pull at your skin - your facial skin is fragile, and a lot of pulling and tugging can cause damage. Coconut oil is a wonderful undereye cream. It helps moisturize that paper-thin skin, improving dark circles and keeping wrinkles at bay. Use your fingertip to pat—don't rub—a tiny amount under your eyes, focusing on areas that have wrinkles. Then, gently run your finger along your undereye area to distribute the oil.  You probably only need a pea-sized amount for each eye. Take care not to use too much. Avoid getting the coconut oil in your eyes. It will thinly coat your eyes, making your vision blurry for a little while! If you tend to get a very dry patch between your eyebrows, at your temples, or in another spot, apply a small amount of coconut oil there. Rub it in gently using a circular motion. As a treatment or raw. Unrefined coconut oil will soften and moisturize chapped lips. It's completely edible, so there's no need to worry about ingesting a little. In fact, eating coconut oil is great for your health. If you want to make a sugar scrub, combine 1 part brown sugar, 1 part coconut oil, and 1 part honey. Mix and apply to lips. Remove excess. If you have dry skin, then you might consider applying coconut oil as a face cream. However, do not apply oil before applying makeup because it will affect the look of your makeup. Put it on after a shower or after washing your face. Let it absorb into your skin for 10 minutes before applying makeup. You only need about a dime-sized amount to cover your whole face.  Some people experience breakouts when they use coconut oil all over. Experiment by using coconut oil on just one patch of skin for a few days. If you like the effect and see no signs of the breakout, use it all over. You can use coconut oil for the oil cleansing method, too. Again, be careful if your pores are prone to...


Thực hiện các bước tự xuất bản sách. Cân nhắc tìm một người đại diện văn học (đại diện cho nhà văn). Gửi thư đề xuất trực tiếp đến các nhà xuất bản. Tìm cách xuất bản cuốn sách của bạn trên internet.

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. Even if you don't want to worry about trying to sell your book to the public, you might want to have it designed and printed to keep for yourself and give to your family members and other people featured in the book. Research companies that offer book designing, printing, and shipping services, and decide how many copies you'd like to order. Many companies offering these services produce books that look just as professional as those printed by traditional publishing houses. If you don't want to pay for a publishing service, you can still create a nice copy of your book by taking it to a copy store and having it printed and bound. If you want to publish your autobiography and share it with the world, enlisting the help of a literary agent can get you on your way. Research agents that work with autobiographies and send them a query letter with information about your book, yourself, and how you think the book should be marketed.  Start the query letter with an airtight blurb succinctly describing the highlights of the book. Situate your book in the correct genre, and describe what will make it stand out from the rest. Tell the agent why you think he or she is the right person to shop your book around to publishers. Send sample chapters to agents who show interest. Sign a contract with an agent you trust. Make sure to read the contract carefully and check into the agent's history before signing anything. . If you don't want to take the time to find an agent, you can submit a letter directly to publishers and see if anyone bites. Research publishers that publish books in the same genre. Don't send the entire manuscript right away; wait until you get a manuscript request from the publisher.  Many publishers don't accept unsolicited manuscripts or queries. Make sure you only send letters to publishers that accept them. If a publisher decides to move forward with a book deal with you, you'll need to sign a contract and set up a schedule for editing, designing, proofreading, and finally publishing the book. This is...


Thực hiện các bước để đảm bảo an toàn thể chất. Đề phòng khi bạn ở khu vực nguy hiểm. Học cách tự vệ. Thay đổi các ý nghĩ. Tự nghiên cứu. Đối mặt với nỗi sợ. Lên kế hoạch hành động. Rèn luyện để không sợ hãi. Cởi mở với những cảm xúc của mình. Chú ý nếu nỗi lo sợ của bạn leo thang thành chứng ám ảnh sợ hãi.

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Regardless of your fear, you should always ensure the safety of yourself and those around you. There are things you can do to help control the safety of your surroundings.  Lock exterior doors and windows. Leave lights on at night, or use night lights. Keep a cell phone with you. Install an alarm system in your home. It is a reality that some areas are prone to violence. You must be diligent about creating a sense of safety for yourself. In addition to the items listed above there are things you can do to guard against violence:  Always walk with another person. Never walk alone. Avoid walking near dark areas, alleys and bushes. If you need to walk in the street be mindful of cars passing by as they may not see you. Wear reflective clothing if you are walking at night so you will be seen. Join neighborhood watch groups that focus on keeping your streets safe. You might make some friends and enjoy the experience of fighting crime. If you are approaching your car stick the individual keys on your keyring between your fingers, like a cat's claws. Position each facing out so you could use it as a weapon to defend yourself. Carry a loud alarm that you can set off in case someone approaches you against your will. Feeling physically vulnerable and defenseless can cause anxiety. Learning self-defense techniques may help you feel stronger and better able to protect yourself from possible dangers. Consider taking martial arts or kickboxing classes. Physical activity will help manage stress and build confidence. When you find yourself thinking about these fears, look for ways to think about something else. Obsessive thoughts only get worse if you let them. Distracting your own thoughts can help stop the cycle of anxiety that comes with overthinking your fears. Go for a walk or have a conversation with a friend to help refocus on something more pleasant. Read statistics about actual incidents of crime in your residential area. You will see that there are very few murders in your area when considering the size of the...


Thực hiện các hoạt động kích thích nội tiết tố adrenalin. Xây dựng lòng tự tôn. Cùng theo đuổi những sở thích lãng mạn. Thường xuyên nói cho người ấy biết cảm giác của bạn.

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Make time to do some activities that raise you and your loved one's adrenaline, whether it's taking a brisk walk, doing yoga, or going to the gym together. When your adrenaline is pumping, you will feel more sexy, and more romantic, about being with your loved one. If you and your loved one don't regularly exercise together, try to do something that raises your adrenaline together at least once a week.  Even walking to dinner instead of driving will raise your adrenaline. Take a dance class together. Not only is that romantic, but it will get your blood pumping. If you and your loved one have high self-esteem, you will not only feel better about yourselves, but you'll feel better about each other and your relationship, and will therefore feel more romantic. Some ways to improve your self-esteem are to excise regularly, eat a healthier diet, and to build your confidence by taking the pride in the things you do and the things that make you special.  You and your loved one can also build one another's confidence by praising and complimenting each other. Take pride in making and reaching your long and short-term goals. This will help you build self-esteem as well. If you want your relationship to grow and to continue to be romantic, then you and your loved one should pursue new interests that are romantic together. This will keep your relationship feeling fresh and will give you new things to look forward to together. Here are some romantic interests that you can pursue together:  Take a salsa, ballroom dancing, or a tap-dancing class together. If you're musically inclined, write a duet together and practice performing it. Take a ceramics or painting class together. If you both love to write, write romantic sonnets to each other. Make stargazing a hobby. Have fun exploring the stars together -- along with your loved one's dreamy eyes. Learn to cook together. Have fun cooking a tasty and sexy Italian meal together, and enjoy sipping wine and listening to jazz as you do it. If you really want to grow as a couple,...


Thực hiện các hoạt động thể chất. Thử hình dung tưởng tượng. Luyện tập phương pháp thư giãn động, căng – chùng cơ (progressive muscle relaxation). Học thiền chánh niệm.

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Physical activity packs a three-fold punch of benefits: you get out of your head by getting your body moving, you improve physical health, and you are rewarded with endorphins that elevate mood and produce relaxation. Since excessive worry overloads your body with adrenaline and a “fight or flight” response, exercise provides you with an outlet for the surplus energy. Visualization is a great tool to alleviate anxiety and worrying in the moment. It involves visualizing - with determination - yourself in an environment that brings you calm. The key is to think of a place, preferably one that you know, that naturally relaxes you.  Let’s say there was a meadow near your grandmother’s house where you used to play as a kid. There were beautiful flowers and soft mounds of grass and striking blue skies. If you notice yourself worrying about something, you might intentionally close your eyes and call up that safe place. Go further than just how the place looks. Engage your other senses by thinking of how the birds sound, what the grass and flowers smell like, and what the ripe berries taste like on your tongue. If you have difficulty calling up your own safe place, you can always visit YouTube for guided imagery videos that are effective at relaxing worrisome thoughts. When we are worrying all the time our bodies physically become just as tense as our thoughts. Conducting regular sessions of progressive muscle relaxation allow you to get an understanding of what both relaxation and tension feel like. Then, once you get the hang of it, you are better able to cope with tension in daily life. Here’s how to do it:  Plan for about 15 minutes of quiet time. Locate a place where you can sit comfortably with minimal distractions. Start with one muscle group – your feet, for example. Contract the muscles in your toes and heels. Hold the tension for about 5 seconds. Notice what it feels like. Then, release the tension and let all the tightness flow from your body. Notice what that relaxed state feels like. Stay in this relaxed...


Thực hiện công thức này để nhanh chóng có được kem phủ ngọt và béo. Làm mềm 1 cốc bơ. Trộn đều bơ và đường. Thêm hương vị (tùy thích). Trộn thêm các nguyên liệu còn lại.

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This is the type of icing many people picture when they think of a classic birthday cake or cupcake topping. It can be made in less than twenty minutes, then spread over the top and sides of any cake to create a delicious, beautiful covering. . The quickest way to soften butter is to place it in a microwave-safe dish and microwave it for 10–30 seconds. If you do not have a microwave, simply cut it into small pieces and leave it out on the counter. Either way, continue on once the butter is at room temperature and slightly soft, but not melted. If you will be serving the cake to vegans, replace the butter and whipped cream with a vegetable fat with rich flavor, such as cocoa butter or coconut fat. These tend to melt and solidify more quickly, which can make them difficult to work with. An easier alternative is margarine, but consider improving on its flavor by adding a small amount of melted vegan chocolate, maple syrup, or other strong-flavored ingredient. Put the softened butter in a large bowl and gradually add 3 cups (720mL) powdered sugar while mixing. This will go faster in an electric mixer, but can be done by hand within a few minutes as long as the butter is soft. If using an electric mixer, start at low speed and increase to medium once there is no dry sugar. You can skip this step entirely and still create a tasty, versatile buttercream icing. However, if you wish, you can alter it by stirring in a small amount of additional flavoring. Consider 1 teaspoon (5mL) lemon zest to pair with angel food cake, 1 ounce (30mL) melted, unsweetened chocolate for an even richer icing, or even a tablespoon (15mL) of instant coffee to give a chocolate cake a mocha flavor. Add 2 tablespoons (30mL) whipping cream (or heavy cream) and 1 tsp. (5mL) vanilla or almond extract, then beat with a spoon or mixer until the color and texture are consistent. If it is thick but spreads evenly off a knife, it is ready to be spread onto the cake. Otherwise, troubleshoot with these tips:  If the icing is too soft, beat in 2 tbsp....


Thực hiện giải pháp. Xem xét và đánh giá kết quả. Điều chỉnh nếu cần.

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Once you have chosen the best solution, put it into practice. You might do this on a limited, trial scale at first to test the results. Or, you might go all in. Keep in mind that unforeseen problems can arise at this stage, things which you did not plan on during your initial analysis and evaluation, especially if you did not structure the problem correctly. You decide to cut costs, because you were unwilling to take on debt, to divert time away from school, or to live with a roommate. You draw up a detailed budget, cutting a few dollars here and there, and commit to a month-long trial. Now that you have implemented a solution, you will have to monitor and review the results. Ask yourself if the solution is working. Does it allow you to achieve your goal? Are there any unforeseen new problems? Review the problem and your problem-solving process. The results of your trial are mixed. On one hand, you have saved enough during the month for fun weekend activities. But there are new problems. You find that you must choose between spending cash and buying basics like food. You also need a new pair of shoes but can’t afford it, according to your budget. You may need to a different solution. Keep in mind that problem-solving works in a cycle. It will generate a number of different potential solutions that each must be evaluated. If you fix the problem, you have found a suitable solution. If not, then you must look for an alternative solution and start the process over again. Reconsider your initial solution and adjust if it is not working. Try another solution, implement it, and review the outcome. Repeat this process until you finally solve the problem. After a month, you decide to abandon your first budget and to look for part-time work. You find a work-study job on campus. Making a new budget, you now have extra money without taking too much time away from your studies. You may have an effective solution.


Thực hiện giờ giấc ngủ không ổn định. Phá vỡ chu kỳ ngủ bằng những giấc ngủ ngắn. Nằm trên giường và thư giãn. Thức dậy trong đêm.

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Research has shown that there is a connection between irregular sleeping patterns and the likeliness of experiencing sleep paralysis, as well as a potential genetic influence. People who work irregular shifts and have unusual and disrupted sleeping patterns are more prone to sleep paralysis. Generally sleep paralysis is more common among those who sleep less and are more sleep deprived.  Remember that adults should aim for between six and nine hours of sleep a night, and frequently forcing yourself to have less than this is not advisable.  Regular sleep deprivation increases your risk of serious health problems such as diabetes, heart disease and obesity. You will also find it harder to concentrate and will have reduced alertness which can make you more prone to accidents. There are no guaranteed ways to induce sleep paralysis. Although it is fairly common, the exact causes of the phenomenon are still not fully understood. Disrupting your sleeping cycle with shorter sleeping periods at night and naps in the evening is one way to do this. It is not precise, but is reported as one way to upset your regular sleep cycle and potentially induce sleep paralysis.  Get out of bed earlier than usual, before carrying out your daily activities as you would normally. You should be generally active during the day even if you feel tired. Then have a short nap in the evening, for not more than two hours, some time between 7pm and 10pm. After the nap stay awake and be active for at least another hour before heading back to bed. If you are trying to induce sleep paralysis it's important to lie down in bed in a comfortable position. Lying on your back when you sleep is one commonly reported factor that may help induce sleep paralysis. It is not really known what the causative connection is, but it is thought that a significant number of people who experience sleep paralysis sleep in a supine position. Lie as still as you can and try to repeat a single word in your head, like a mantra. This will help you relax and clear your...


Thực hiện khi bố mẹ đi vắng. Nếu bố mẹ của người yêu thoáng hơn hoặc thường vắng nhà nhiều hơn, bạn nên qua nhà người yêu càng nhiều càng tốt. Nắm bắt cơ hội. Sử dụng xe ôtô. Trao đổi với bạn bè về các lựa chọn khác. Mạo hiểm quan hệ ngoài trời. Tìm một lựa chọn khác cho không gian trong nhà. Nhận thức về các rủi ro.

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Know their schedules, and plan for a time when they will be away for a least a few hours. Make sure that there's a large enough window before you get too excited. Listen for talk of date nights, weekend events, and movie plans. These are usually good for about 3-5 hours of parental absence during which you can plot your own secret rendezvous. If they ever go out of town and leave you in charge, you’ve hit the jackpot. This is probably the easiest option.  If your parents won't let you go over to a partner's house, you can always lie and claim to go to a friends house or out shopping, however, this could cause more trouble in the long run. You never know when a perfect opportunity is going to appear. If you and your partner are raring to go, you should be ready to jump on the chances that you get. Having sex in a car is doable as long as you can find a secluded place to park. This option might be a bit cramped, but it certainly can be done. If you live in a rural area, try pulling over on a country road. Business parks are usually fairly deserted on weekends and after hours. You can also try to hide in plain sight with lots of other cars around in a big parking lot.  Try to avoid parking near buildings or businesses. Otherwise, make sure to look out for security cameras, and make sure to read any signs that indicate you're not supposed to be there. You don't want to draw the attention of police or security guards! Keep in mind that many public places are closely monitored at night, when people have less reason to come and go. If this is your only option, try to do it during the day if you want to avoid suspicion from police, park rangers, and security guards. You might be able to arrange for some privacy at a social gathering or the house of someone whose parents are less uptight than yours. It’s a long shot, but totally worth looking into. Remote natural settings like parks and forests are usually good places to get some alone time. Pack a picnic with food, drinks, and blankets, and hike around together in...


Thực hiện kiểm tra tốc độ. So sánh các kết quả nhận được với những gì bạn đang phải bỏ tiền ra trả. Khởi động lại mạng của bạn. Kiểm tra các tín hiệu không bị xung đột. Gọi hỗ trợ từ ISP. Bố trí lại thiết bị định tuyến không dây hoặc máy tính. Kiểm tra các bộ lọc nếu bạn dùng DSL. Kiểm tra thời tiết.

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Before you get down and dirty with your hardware and computer settings, check to see what kind of speeds you are getting and compare that to the advertised speeds for your service. There are a variety of speed test sites on the net, just search for "speed test" in Google and pick the top few results.  Different tests will give you different results. Even the same test may give you different results between tests. This is due to the location of test servers and the number of people sharing your connection. Take multiple tests and find the average speed you are getting. You may need to have Flash installed to run the test. If given the option, pick the test server closest to your physical location. This will help get you the most accurate results (on speedtest.net, this is chosen automatically based on ping) Check with your service provider to see what speeds you should be getting. Keep in mind that speeds advertised by your provider are "best case" speeds, and you may not be able to actually get that number on a regular basis, especially if using WiFi.  If you haven't upgraded your internet in a long time, you may be able to get better speeds for less money. Companies aren't usually keen to inform you of better deals, so check to see if new services are available that weren't when you signed up. Check with all the providers in your area. Be aware of the megabyte/megabit difference. Some Internet Service Providers (ISPs) advertise in megabits, not megabytes. There are 8 megabits (Mb) in a megabyte (MB), so if you are paying for 25 megabits per second (Mbps), then that's just over 3 megabytes per second (MBps) of actual maximum transfer speed. If your test result was measured in Kbps, then you divide that number by 1000 to attain your measurement in Mbps. Restarting your modem and router can help alleviate some network issues by cleaning up old data and re-provisioning your modem configuration from your internet service provider. If necessary, your modem will automatically download firmware updates from the ISP....


Thực hiện một chương trình giới thiệu. Tạo dựng quan hệ đối tác và đồng minh. Tham gia tổ chức cộng đồng. Tổ chức hội thảo và sự kiện giáo dục khác.

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Word of mouth can be an excellent way to grow your business, and you can increase word of mouth by seeking referrals from existing customers.  Offer a discount or a freebie to current customers who send you referrals. You could hand out specialized referral cards for them to give to new customers. Be sure to advertise your referral program so that existing customers know about the program and what they can gain from providing you with referrals. Team up with other businesses that offer complementary services and refer customers to one another. For instance, if you sell greenhouses, network with fertilizer suppliers and floral shops.  Be sure to negotiate a deal that is beneficial to both organizations. This will increase buy-in for all involved, increasing the success of the alliance. You will need to formalize your partnerships and alliances with contractual agreements. Seek legal advice as necessary. Chambers of commerce, service organizations, and other groups are a great way to network with other business owners and potential customers.  It is important to be an active member of the organizations you join. Just being a member will not be as effective as being a participating member. Attend meetings and events of these organizations, and speak with as many people as possible. Be sure to seek out mutually beneficial relationships. People are more likely to send customers your way if you are returning the favor. Make sure you are not blatantly advertising for your business. You should contribute value to these organizations while sharing information about your business and your expertise when appropriate. If you own a space that can accommodate several people at once, consider hosting an event to help familiarize people with your product. For instance, wine shops can host tastings and craft stores can host workshops on any number of crafting techniques.


Thực hiện một điều gì đó mà bạn giỏi. Trò chuyện với mọi người. Không ngừng trò chuyện với mọi người. Khen tặng người khác. Quan sát thái độ của bản thân và của mọi người xung quanh bạn. Tìm kiếm hình mẫu tiêu biểu chân thật. Thành thật với chính mình.

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When we do things we're good at, we feel a sense of pride and accomplishment. Confidence stems from there. And not only do it, but do it often. It'll remind you how awesome you are.  Being good at something, mastering a skill, gives us personality, gives us something to talk about, and makes us interesting in addition to giving us a sense of fulfillment. Make sure to try things that are new to you as well. Trying new things helps you to build new skills and discover more about who you are. This will help to build your confidence. Part of lacking confidence comes from not really understanding people. To get around this, talk to everyone. Even if it's just small talk, talk to everyone. Here's what you'll probably learn:  Most people are friendly enough. They're not out to get you or to judge you. In fact, they'll probably enjoy talking to you and you to them. Most people don't like initiating either. They'll open up if you make the first move. They're just as nervous as you are to put yourself out there. People get cliquey. They stick to what they know and they don't like to deviate much. This is boring. Don't do it. You'll learn so much more from people who are different than you. The more you talk to people the less scary it gets, the less you're concerned with what they think of you, the less you'll think about how great everyone is and the more you'll realize that most people are completely average. When no one else is a big deal, you have no reason to care so much about how you come off. And the more you talk to people, the more you'll get down this socializing thing. It can be pretty intimidating, but won't be after 100 times of the exact same small talk you find over and over. If you don't know how or where to start, you can read How to Be Extroverted, How to Be a Social Butterfly and How to Be Outgoing. Remember that positivity thing we talked about a while back? Turns out people like that. Let them know you're pretty good at it by complimenting them. It's sort of like "giving is better than receiving."...


Thực hiện nghiên cứu của riêng bạn. Tránh nhảy vào một công việc mới theo bản năng. Hãy sẵn sàng rời bỏ khi cảm thấy không còn phù hợp.

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Read up on your new passion. Talk with people who have experienced it for themselves. Check out books from the library. Take classes. The more you know about your passion, the better-equipped you’ll be to make the transition.  For example, if you’ve decided to start your own business, you need to know how to do that. What skills do you need? What funding, products, etc., will you need to set up before you can open your doors? Talking with people in the career or area you feel passionate about can be extremely helpful. Generally, people are happy to give you advice and tell you how they’ve made their way. They can also tell you the less-exciting stuff about your new passion, which is important to know now so it doesn’t surprise you later. It can be incredibly tempting to ditch your old unfulfilling job and dive headfirst into the new career you’ve just discovered. However, it’s a good idea to test your new discovery before leaving the stability of your old job. Everyone can be passionate about something new and exciting for a few days. When you discover the unpleasant or even dull aspects of your new discovery and still love it, that’s when you know it’s right for you. For example, becoming a chef might seem like the ideal career for you, but it’s easy to glamorize something when you’re not living in it day to day. Taking a culinary class -- or even enrolling in culinary school -- will familiarize you with the nitty-gritty details, such as the insanely long hours, hot kitchens, and generally low pay. Once you know the worst about your new interest and still can’t imagine yourself doing anything else, you can feel confident that you’ve found a real passion. If you feel stuck at a dead-end job that fulfills none of your needs except paying the rent every month, commit to finding something else. You may even find that quitting before you’ve found another job motivates you to work harder. This is because of a little something called the “zone of optimal anxiety,” a psychological phenomenon where being in an...


Thực hiện nhiều nhịp tập với khối lượng tạ nhẹ. Nghỉ ngơi 30-60 giây giữa những lần tập. Thực hiện 2-3 lần tập cho mỗi nhóm cơ. Phân chia thời gian cho từng nhóm cơ.

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Since your goal is to lose fat without bulking up your arm muscles too much, it's best to start with fairly light weights. You should be able to perform an exercise for at least 15 to 20 reps without gasping for air or feeling your muscles burn excessively. This trains your endurance, so you stay fit but do not develop large muscles. Your goal is strong but skinny, so you shouldn't be pushing your limits. If you feel the need to rest for more than a minute, move down to lighter weights. For pure endurance training, you could do 2 sets of 20 bicep curls, then move on to 2 sets of 20 tricep dips. If you wouldn't mind building up a little arm muscle, try 2 sets of 15 or 3 sets of 12 with somewhat heavier weights. For best results, exercise each muscle group in two different sessions per week. For example, exercise your biceps and triceps on Monday; your triceps and deltoids on Wednesday; and your deltoids and biceps on Friday.


Thực hiện những điều mà bạn thích. Dành thời gian để suy nghĩ về khoảnh khắc mà bạn cảm thấy hài lòng. Không nên quan tâm đến suy nghĩ của người khác về bạn. Tránh so sánh bản thân với người khác.

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Take time for yourself by doing things you enjoy or that make you happy. It can be hard to take time for yourself, especially if you’re someone who tends to put other people first. It might also be challenging if you have a life situation such as having small children at home or taking care of someone who is ill. But always remember to “secure your own oxygen mask before assisting others.” You are the best caretaker when you are your best self.  If music makes you happy, listen to music. If reading books makes you happy, take a little time to read in a calm environment. Go look at a beautiful view, take yourself to a museum, or watch a movie that you enjoy. Stay active doing the things that bring you pleasure. This is a great way to focus on the positive. No one else is watching or judging your review of your day and yourself, so there’s no need to worry about seeming arrogant. You don’t have to be good at something or please others in order to enjoy it.  If you’re good at cooking, admit to yourself that you’re a talented cook. Likewise, you don’t need to be able to charm woodland creatures in order to enjoy singing. Observing moments of satisfaction, pride, contentment or joy in your life and the activities that cause them is a good way to make sure you can repeat them again in the future. You are not like other people, so there’s little reason to judge yourself based on other people’s standards. You may enjoy things that other people don’t enjoy. You are certainly “allowed” to define for yourself what success means for your life. Your view of yourself is very different from your view of other people, just as viewing a Monet painting from one foot away is very different from viewing it from twenty feet away. Realize that the image of someone else that you see may be a contrived image that he or she strives to project. This image may only partially reflect reality. Let go of measuring yourself against other people and basing your self-worth on other people’s opinions. This will help you make less subjective...


Thực hiện những điều mới mẻ. Ra khỏi vùng thoải mái. Nỗ lực trò chuyện với người mà bạn không biết rõ. Trở nên cởi mở.

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It's hard to gain wisdom when you stay in and do the same thing day after day. You get wiser when you put yourself out there and give yourself the opportunity to learn, make mistakes and reflect on the experience. If you tend to be on the inhibited side, work on cultivating an inquisitive spirit and the willingness to put yourself in new situations. Every time you experience something new, you open yourself up to the possibility of learning and getting a little wiser for having tried it.  Going to places you've never been before is a great way to get some life experience. Such as booking a trip to another city, or taking a road trip to the next town over. Make an effort to eat at a restaurant that's popular with the locals, rather than going to your favorite chain. Every chance you get, choose newness over the familiar. Trying new social activities is another good way to open up your world. If you tend to spend your time watching sports, get tickets to see a play. If you're a total bookworm, you could sign up for a hiking club or join a bowling team. If you’re afraid to do something, perhaps that’s the very thing you should try to do. When you have to deal with an awkward or scary situation, you come out on the other side better equipped to handle fear the next time you face it. As Eleanor Roosevelt said, “We gain strength, and courage, and confidence by each experience in which we really stop to look fear in the face . . . we must do that which we think we cannot.”  For example, if you’re afraid of public speaking, volunteer to give a presentation. If you dislike talking about your feelings, make an effort to have a conversation with a loved one telling the person how much you care. Ask the person how he or she feels, too. Talk to people from different backgrounds and with different perspectives from yours, and pay attention to what you can learn from them. Try not to judge them based on your own narrow point of view. The more you're able to empathize with others, the wiser you will be. Share yourself with...


Thực hiện phương pháp R.I.C.E. Duy trì trạng thái nghỉ ngơi ở tay hoặc chân. Chườm đá lên vùng tổn thương mỗi ngày nhiều lần, mỗi lần 20 phút trong 48 giờ đầu. Sử dụng băng ép để giảm sưng. Nâng cao vùng tổn thương. Uống thuốc giảm đau hoặc kháng viêm không kê toa. Chờ vài tháng để khối tụ máu thuyên giảm.

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R.I.C.E. stands for Rest, Ice, Compression, and Elevation. These steps can be used at home to treat hematoma on your arms and legs and should be practiced on a daily basis for the best results. Try to apply R.I.C.E. as soon as you develop the hematoma for optimal recovery and healing. Make sure you rest the affected area during the first 24–72 hours of developing the hematoma. This will prevent any further bleeding and allow the area to heal. Some physicians recommend that you rest a lower limb that has hematoma, such as your leg, for at least 48 hours. The duration of the rest period is dependent on the extent of the hematoma. Apply an ice pack wrapped in a towel, or perform an ice massage on the affected limb. This will decrease the pain and swelling of the hematoma.  To apply an ice massage, freeze a plastic foam cup of water. Hold the cup and place a cloth or paper towel over the affected limb, then apply ice. Never apply ice or an ice pack directly to skin, as this increases risk for a thermal burn or frostbite. After the first 48 hours, you can use a heated compress, such as a heating pad or a very warm washcloth, two to three times a day, to help your body reabsorb the blood from the hematoma. Use a compression wrap or a compressive elastic bandage over the hematoma until it appears less swollen. You can find compression wraps and compressive elastic bandages at your local drugstore or pharmacy.  You should maintain compression on the area for at least two to seven days. Make sure the compression bandage is on properly and it is snug, but not cutting off blood circulation to the limb. A wrap that cuts off circulation will trigger throbbing in the area or skin color changes such as becoming deeper purple or blanching entirely. This will help to reduce the pain and swelling. Raise the affected limb above the level of your heart on a chair or a stack of pillows. This medication will help with the pain and swelling you may experience as the hematoma heals.  Ibuprofen (Advil, Motrin) is a very effective...


Thực hiện phương pháp xông hơi. Đun nóng một ít nước. Thêm vài cánh hoa hồng khô, thảo dược thơm hoặc tinh dầu vào nước. Dùng khăn đậy bát nước có ngâm thảo dược. Lấy khăn ra khỏi bát. Rửa mặt bằng nước ấm.

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Steam is recommended by estheticians for opening up the pores to clean them out.  Cleaning out your pores can help to minimize their appearance. Steam is a cheap and all natural way to minimize your pores. You can add herbs and scented oils for a nice scented steam bath. Spas often use steam baths as a treatment for large pores before a facial. You will want the water to be hot enough to steam.  Heat a larger pot of water to make sure you have enough for a steam bath. Make sure it is hot enough for steam, or else this method won't work very well. Take the water off of the heat once it is steaming. You use many different herbs or spices, depending on your preference.  Estheticians recommend basil, mint, rosemary, and lavender for a relaxing scent. If you prefer other herbs or spices, you can use these as well. You could also try adding orange peels or lemon peels the water for more scent. The towel will help to trap any steam.  Let this sit for 5 minutes. The sit time will help your herbs to steep and will allow steam to build up. Don't let the bowl sit too long or the water will cool too much and you might lose steam. Slowly move your face over the steam.  Do this for 10-15 minutes, inhaling the aromatic scent. This will allow the steam to bring oxygen and moisture to your face. The moisture and oxygen from the steam will help to open your pores for cleaning. This will allow you to wash off any oils or debris released from your pores during the steam bath.  Don't use water that is too hot or too cold. Pat your face dry with a clean, dry towel. Avoid using any lotions or oily products on your skin after this steam bath, as they may re-clog your pores.


Thực hiện soft reset cho Kindle First Generation (Thế hệ thứ nhất). Cài đặt lại Kindle Second Generation (Thế hệ thứ hai) và/hoặc mới hơn. Chờ Kindle khởi động lại. Sạc Kindle. Ấn nút nguồn thêm một lần nữa. Kiểm tra chức năng của Kindle.

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First, turn the power switch to the "off" position.  Open the back cover of your Kindle and remove the battery.  Wait one minute before you put the battery back in place.  Put the back cover of your Kindle back on, and turn the power switch to the "on" position.  In order to get the battery out of the Kindle, use your fingernails, or a small, pointy object like a pen.  Do not use scissors or a knife, which could potentially damage the battery. Make sure when you return the back cover of your Kindle that it locks into place.  You should hear a "snap" sound when it is secure. First, hold the power switch for 20 seconds.  Slide the power switch and hold it in place for 20 to 30 seconds before releasing it.  Doing so tells your device to reboot, instead of merely shutting down.  The reboot screen (an all black, or clear screen) should appear as soon as you release the power switch. The Kindle will reboot within a minute or two.  Be patient and give your device ample time to finish its reset.  After your Kindle is done rebooting, it will automatically turn back on.  If the Kindle does not turn back on within ten minutes, turn on the power switch manually. There is some possibility that the Kindle will freeze as it reboots. This may be the case if your Kindle stays frozen on the reboot screen for more than ten minutes. If the device freezes during the reboot or does not respond to the reset at all, plug the charger in and allow your Kindle to charge for 30 minutes or more.  Make sure that your Kindle has enough time to complete a full charge.  If you take the Kindle off of the charger too early, you may have to repeat the previous steps again. After you finish charging the Kindle, slide the power switch and hold it down for another 20 seconds.  The reboot screen should appear again. Give the device a minute or two to reboot before checking it again. This should complete the reset. Scroll through pages of a book selection using the arrow tabs on the side of your Kindle.  Press the buttons at the bottom of your...


Thực hiện theo cách này để làm chữ theo phương ngang quay dọc lại. Chèn một hộp văn bản. Gõ nội dung của bạn. Nhấp vào hộp văn bản. Kéo góc hộp văn bản.

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This method creates text with each letter of a word below the last, like a tall, narrow street sign. If you're trying to rotate the letters so you have to turn your head to read them, skip down to the other instructions. A text box makes it much easier to adjust the position and orientation of text. Add it to your Word document as follows:   Word 2007 or later: On the ribbon menu above your document, click the Insert tab, then Text Box, then Draw Text Box. Click and drag in the document.   Word for Mac 2011 or later: Select Home on the ribbon menu, then click Text Box on the right hand side. Click and drag in the document.  Word 2003 / Word for Mac 2008 or earlier: Select Insert → Text Box from the top menu. Click and drag in the document. Click the text box and type in the text you'd like to orient vertically. If you already typed it in to the document, copy and paste it into the text box. A rectangular outline will appear around the text. Each corner of the box has a circle. These circles are "handles" you can pick up and drag to change the box size. Click and hold on any corner of the text box, then move the cursor. Drag the corner to make the text box a tall, narrow shape. Once the box becomes too narrow to display two letters side by side, they will shift on top of each other instead. If the box is rotating, or if it's moving without changing shape, you didn't click it right. Try again and make sure to click the corner of the box.


Thực hiện theo kế hoạch điều trị của bác sĩ thú y. Tìm dấu hiệu nhiễm ký sinh trùng bên trong (rận tai). Thực hiện theo kế hoạch điều trị rận tai của bác sĩ thú y.

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If you think fleas or sarcoptic mange mites are causing your dog's itchy ears, then speak to your veterinarian about an appropriate anti-parasite product to kill the infestation and relieve the itch. There are several highly effective spot-on products available that kill fleas and mange mites. Ask the veterinarian to recommend one and determine the proper dosage for your dog. Since it's difficult to look deep into your dog's ear, you may only notice the scratching and a thick brown wax that might also be crumbly. This wax is made by ear mites, an infection that's a common problem in dogs. Your vet will need to use magnification tools (like an auroscope or otoscope) to look for mites scurrying or by looking at microscopic slides for mites or eggs. In otodectic mange, or ear-mite infection, the ear mites feed off wax in your dog's ear canal. They infest both the vertical and horizontal ear canals. Your veterinarian will probably recommend that you start with non-prescription medication containing pyrethrin. Typically, you'll apply a pyrethroid ear medication to the ear canal once or twice daily, for ten to fourteen days. Pyrethrin applied topically is safe for your dog, since it doesn't pass into your dog's bloodstream easily.  While pyrethrin is effective against ear mites, it's not a successful treatment for bacterial infections. There is a theoretical risk of toxicity if your dog eats the medication or another dog licks your dog's medicated ear. The signs of poisoning include excessive salivation, muscle tremors, agitation and in extreme cases, seizures. If you notice any of these signs, keep the dog in a dark, quiet room to minimize stimulation, and get veterinary advice.


Thực hiện trên tóc sạch, ướt. Khom người và cúi đầu xuống. Chải và cột tóc thành đuôi ngựa ở phía trên đỉnh đầu. Cột giữ cố định đuôi tóc thật chặt bằng dây thun cột tóc. Cột thêm một sơi dây cột tóc ở gần phần cuối đuôi tóc. Cắt tóc ngay phía trên sợi dây cột tóc thứ hai. Xõa tóc ra. Điều chỉnh để có mái tóc hoàn chỉnh.

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This cut will give you heavier layers on the top of your hair. If you've recently washed your hair, you needn't wash it again. You can simply wet it using a spray bottle and some fresh water. If you don't want to turn upside down to cut your hair, you can also do the high ponytail method while standing upright. Just hold the high ponytail up over your head in one hand as you follow the rest of these steps. Do this while you are still bending over at the waist, with your head pointing downward. To ensure that your hair is as even as possible, aim for a ponytail that is right at the centre and top of your head. Use a mirror to help you determine the position of the ponytail. Put this first band close to your scalp so that your hair cannot slip out of it. This second elastic band will sit just below where you want to make the cut. Holding the bottom of your hair firmly in one hand, hold scissors in the other hand and use them to cut through your hair. Do not try to cut through the entire ponytail of hair all at once. Make small snips until you are all the way through the ponytail. Remove the elastic band and shake out your hair. Brush it and run your fingers through it. If it looks too blunt or uneven, flip your hair over once more, again securing it into a ponytail at the top centre of your head, then, holding the ponytail in one hand, trim any stray hairs that hang out of the end of the ponytail.  There shouldn't be many stray hairs. If you see a lot of them, move the ponytail around on your head until the hair is mostly even when you grasp it in your hand. For a more natural look, you can make some small, upward cuts into the ponytail. This will soften the ends of your hair so that the cut looks less blunt. It will also give it more of a shaggy look, incorporating any unevenness into the style.


Thực hiện từng bước một cách hợp lý để ngăn ngừa viêm nhiễm mắt. Rửa sạch với xà phòng và lau khô tay trước khi đeo kính áp tròng. Rửa kính áp tròng theo hướng dẫn sử dụng từ nhà sản xuất và lời khuyên của bác sĩ. Bảo quản kính áp tròng trong hộp chuyên dụng để có thể tái sử dụng. Không được ngủ trong khi đang đeo kính áp tròng. Tránh bơi lội hoặc tắm khi đeo kính áp tròng.

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For instance, it is important to have regular eye examinations. This way, your doctor can make sure you have contact lenses that fit well, and can also evaluate the overall health of your eyes and screen for any possible infections. It is also important to replace contact lenses as often as prescribed by your eye care provider. thoroughly with soap and water and dry them before handling your contact lenses. Bacteria from your day-to-day activities can easily accumulate on your hands throughout the day, so washing well prior to inserting or removing your contact lenses is key to preventing infection. n by your doctor. Use fresh cleaning (disinfecting) solution each time your lenses are cleaned and stored. Be sure to never re-use old solution or mix a new solution with the old one. Never use saline solution to disinfect lenses. Storage cases should be rinsed with sterile contact lens solution (never use tap water) and left open to dry. Replace your storage cases once every three months. Sleeping with contact lenses in increases the chance of infection, as well as scratches or damage to your cornea. Even the "extended wear' contact lenses are best to remove at night, as it is still possible to get an infection with them. There can be bacteria in the water (or, in the case of a shower, it can cause bacteria from your skin or elsewhere to more easily get into your eyes) so it is advised to remove your contacts anytime you are in water. If you absolutely need to wear them in water (for instance, when swimming), wear goggles and be sure to thoroughly clean and disinfect your contact lenses afterward.


Thực hiện từng bước nhỏ. Thể hiện sự tự chủ và kỷ luật. Luyện tập cho tới khi trở nên hoàn hảo. Không bao giờ nản lòng. Tự tin.

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Instead of focusing on the end-goal, break the process down into manageable, daily goals.  For example, instead of saying "My goal today is to get a raise at work," approach the goal from a more manageable perspective. Start with smaller goals, such as getting to work early every day, or going out of your way to have a conversation with your boss. The point of the baby steps is to build up to your end-goal through obtainable, tangible steps. There are countless distractions in today's world, and it can be easy to get side-tracked. Keep your Must-Do list handy and refer to it whenever you feel yourself drifting off course.  Don't allow yourself to get sucked into time wasting activities when you have goals to obtain. Set aside designated leisure time for the day. Resist the temptation to "work on it tomorrow." Remind yourself that you need to accomplish your list today. Take the time to practice skills that you haven't mastered yet. More skills means more opportunities for you.  Hone your skills that you need to achieve your goal. For example, if you are looking for a raise, work on the skills you need for the job on your free time in order to increase your effectiveness at work. Broaden your skillset. Work on skills that may not relate to your current goals, but that interest you. Not only will this keep you productive, it will make you a more well-rounded and capable person. You will hit obstacles and setbacks. Keep your mind focused on your goals and your heart positive. Celebrate each small victory to give yourself a boost in spirit. Approach each defeat as a lesson to be learned; dust yourself off and try another way. Confidence is essential to obtaining goals and changing your life. It will affect all of your interactions with others, and will drastically increase your motivation. Take pride in your actions and thoughts, and own your mistakes.  Be able to laugh at yourself, but avoid self-deprecation. There is a difference between being confident and being cocky. Avoid over-inflating your ego by...


Thực hiện việc thử màu. Chỉ chọn màu đơn sắc tố. Thêm màu đậm vào màu nhạt.

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Don't apply your maroon paint or dye right away. Check how your paint or dye will look when it dries to make sure it's the colour you want. Apply a small dab of your paint or dye to a piece of scrap paper. Wait for it to dry and then check to see if it's the color you want. When mixing paint, it's best to stick to single pigment paints. Too many pigments can dull a color, so make sure your red, yellow, and blue are all single pigment varieties. Lightening a darker colour requires a great deal of paint, time, and effort. On the other hand, only a small splash of a darker paint will change a colour from light to dark. Try your best to start off with a lighter maroon. It will be easier to darken the colour than lighten it.


Thực hiện với 1 gói bột thạch 85g. Khuấy bột vào ½ cốc nước sôi. Đổ hỗn hợp vào cốc.

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Lime and orange flavors are ideal, as they will taste similar to vodka-based mixed drinks. Cherry may leave your Jello with a flavor reminiscent of cough syrup. Berry blue and grape are not recommended either. Don't skimp on this step—the water needs to be actually boiling to effectively dissolve the powder, and the mixture won't set if you use less than 4 oz. If you used 1-3/4 cups of vodka, you will be able to make eighteen 1-oz. (30 ml) shots, or nine 2-oz. (60 ml) shots.


Thực hiện với mái tóc thẳng, khô và không bị rối. Bôi mousse tạo kiểu nếu bạn có tóc thẳng hoặc nếu tóc xoăn không vào nếp. Cột một nửa phần tóc trên thành búi tròn. Chia tóc thành ít nhất 6 phần bằng nhau. Tết chặt các phần tóc. Xịt sản phẩm bảo vệ tóc khỏi tác động nhiệt lên từng bím tóc. Kẹp máy duỗi vào từng bím tóc. Đừng tháo bím tóc ra ngay. Tháo búi tóc và xõa tóc ra. Thực hiện việc chia tóc, tết tóc và kẹp máy duỗi. Để tóc nguội trước khi tháo bím tóc ra. Đừng chải tóc. Xịt một ít sản phẩm tạo kiểu cho tóc.

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Even if you have curly hair, it might be a good idea to straighten it. This will help reduce frizz later on. While straightening curly hair might reduce frizz and define the crimps, it's not necessary. It's up to your style preference. Use a styling mousse if you have very straight hair, or if your hair can't hold a curl. Try to get something lightweight or that enhances curls. Gather all of your hair above ear level into a loose bun. Leave the lower layer of your hair hanging down by your shoulders. You will be working with this layer first. The more, smaller sections you make, the tighter crimp you will get. For a very tight crimp, try ½ to 1 inch (1.27 to 2.54 centimeters) wide sections. The smaller, tighter braids, the better. If you want more volume, start braiding right at the roots. If you want less volume, start braiding only halfway down the hair shaft. Tie each braid off with a small hair elastic. Your hair can be braided into individual, loose hanging braids, or you can braid it in cornrows. Either style will produce a crimp. Be sure to get the front and back of each braid. You will also want to spray the ends of your hair as well. This will protect your hair from the heat of the hair straightener. It will keep your hair from getting too dry or scorched. This step is optional, but a heat protection spray will help prevent damage to your hair. Start close to your roots, and press down on the braid for a few seconds with your straightener. Release the braid, and press the next segment flat. You may need to run the straightener through your braids twice. If you have time, you could allow the braids to set for a few hours or could wear them overnight as an alternative. If you choose this method, braid all of your hair at once. Do not undo the braids just yet. You will work with the upper layer first. This will give the braids enough time to cool down. If you take the braids out too soon, they will lose their crimp. You will repeat the process for the remaining part of your hair. Leave the first section...


Thực hiện với tóc sạch, khô và chải đều. Rẽ ngôi giữa cho tóc. Cột hai phần tóc thật thấp. Làm chặt các đuôi tóc. Kéo dây thun cột tóc trượt xuống đuôi tóc thật chậm và thật đều. Cắt phần tóc bên dưới dây thun cột tóc. Tháo dây thun cột tóc. Chỉnh sửa tóc.

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If it's not already straight, you may want to straighten it as well. This haircut may not be suitable for people with fine or thin hair as it will remove quite a bit of weight from the bottom of your hair. Using a fine-toothed comb, divide your hair into two equal parts, using a mirror to ensure that the line down the center of your head is straight, and that the two halves are even. Tie the two halves of your hair into two separate ponytails (also known as pigtails). Ensure that they sit low on your head, behind and below your ears — close to where your hair meets your neck at the sides of your head. To tighten each pigtail, grab your hair a couple of inches below the ponytail holder/elastic band, and split it in half so that each hand holds one half. Then, gently pull the two halves away from one another so that the elastic band moves upwards, closer to the base of your head. When you've reached the desired length STOP! Do this for both sides. If you cut your hair straight across, it will look choppy; for a more natural look, hold the scissors at a 45-degree angle and cut upward into your hair. Once you've cut each pigtail, you'll notice that your hair comes to a point at the back. If you like the V-shape at the back of your hair, move on to the next step. If you don't like it, you can remove the point by tying your hair into a single ponytail at the nape of your neck, and then clipping off the point. Trim your ends and snip any bits of hair that seem longer than the rest. When point-cutting into the ends, hold the scissors at a 45 degree angle to the hair.


Thực hiện điều nhỏ nhặt. Tạo sự ngạc nhiên cho cô ấy. Khiến cô ấy cảm thấy rằng mình xinh đẹp. Dành sự ưu tiên cho cô ấy thông qua hành động.

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Grand gestures — the surprise trip to Paris, the dream kitchen, the diamond necklace — certainly have their place in showing love.  These are a bit like shots of “love adrenaline,” however.  On a day-to-day basis, small gestures of affection and appreciation provide the steady energy needed to sustain love over the long haul.  Can you make her feel loved by taking out the trash without being asked, volunteering to take the kids to soccer practice, or doing the dishes before she has a chance to get to them?  You might be surprised how much power little daily activities like these can have to make her feel valued in your relationship.  Show her you're thinking of her.  Leave her a little note in the morning.  Send her a text with encouraging words before her big presentation at work.  Don't just remember her birthday — remember her mother's birthday.  Few things make someone feel more loved than being able to honestly believe that the person you love is thinking of you at that very moment. Yes indeed, that trip to Paris and diamond necklace do help to make her feel loved.  But surprises don't always have to be big to be pleasant and loving.  Take her, unannounced, on fancy date nights.  Make reservations to a nice restaurant, get tickets to a show, line up a babysitter, even surprise her with a limo ride if you want.  Leave new earrings on the bed that you know she'll like.  Woo her all over again, every once in a while.  Especially if your wife responds most to "quality time," just making an extra effort sometimes will pay dividends.  Leave that paperwork behind every so often and come home a bit early just to be with her.  Go for a walk, make dinner together, or do whatever else may come to mind with your unexpected free time together.  Yes, there are a million tasks at work and home you could be doing, but be a little “irresponsible” in order to give her some one-on-one time. It is a safe bet that all women (and men, for that matter) like being made to feel attractive by the person they love.  Never assume...


Thực hiện đúng các bước để loại bỏ vết bẩn kim loại trong hồ bơi. Tắt tất cả máy móc và thiết bị nằm gần hồ bơi. Giảm hàm lượng clo trong hồ xuống khoảng 0-2 phần triệu. Loại bỏ vết bẩn kim loại bằng axít ascorbic. Lấy lại mức cân bằng hóa chất trong hồ bơi.

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One option is to buy a metal removal product that sits in the skimmer basket for up to one month. This is the first step of most stain removal processes and will help your overall efforts to clean your pool. There are many sizes to choose from that offer various degrees of strength, so if possible, ask a pool professional which kind is best for your situation. This includes chlorinators, metal ionizers, generators, UV systems, and ozone generators. It is best to avoid water contact with pool heaters, chlorine generators and other non-filtration systems that are near your pool during the process of stain removal and heavy chemical treatments. The lower the chlorine level is, the less ascorbic acid you need to clean your pool. You can wait for the chlorine level to drop naturally with rainfall or time, but if time is a factor, you can add sodium thiosulfate to the water, following the manufacturer's instructions. Add an algaecide to the pool water. Be sure to follow the instructions on the product box regarding the method of application and how much you need for your size pool. This prevents algae from growing with lowered chlorine levels. Minerals respond best to chemicals, and if you believe your stain is related to metals, or if the suggestions above for organic pool stains do not improve your stain, try ascorbic acid based pool products. If you want to try an easy and effective home method, crush up vitamin C tablets, and rub them against the stain. After a few minutes, check to see if it begins to lighten. Keep in mind that ascorbic acid is best for treating iron stains, while citric acid is best for treating copper stains.  Treat large stains by adding ascorbic acid to the pool water by sprinkling it evenly over the surface of the water. Start by using a 1/2 pound of ascorbic acid per 10,000 gallons of water in the pool. Set the filter on "circulate" and turn it on. Allow the ascorbic acid to work for a half-hour. Check the pool to see if the stains are gone. If they're still there, add more ascorbic...


Thực hiện động tác giãn cơ xoay đầu gối. Giãn cơ bắp chân và cơ gân kheo. Thực hiện tư thế chim bồ câu để mở rộng hông. Thử động tác giãn cơ 4 trong 1. Thực hiện động tác vẫy đuôi để giãn cơ lưng lớn.

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Lie on your back with your knees bent and your feet on the floor. Spread your arms wide in a T-shape so that your shoulders are grounded to the floor. With your legs together, slowly lower your knees to the left side as far as they can go.  Hold this position for two minutes. Concentrate on keeping both of your shoulders down on the floor during the stretch. Repeat this stretch for the other side by bringing your knees up to center, then lowering them down to your right side. Keep your shoulders on the floor and hold for two minutes on this side. Lie on your back with your knees bent and feet on the floor. Straighten your left leg and bring it straight up, concentrating on reaching your heel toward the ceiling. Bend your knee and bring your foot back to the floor.  Do 6-8 reps of this stretch on your left leg. On the last rep, hold your leg straight with your heel toward the ceiling for 30 seconds. Repeat this stretch on your right leg. Start on your hands and knees. Bring your left knee up toward your chest and lower it to the ground with your foot going toward your right. Bring your right leg down to the floor so that it’s straight back behind you.  Your left leg should be at about a 90-degree angle under and in front of your torso. Slowly bend your torso forward to feel the stretch in your glutes and your hips. Go as low to the floor as you can, putting your forehead to the floor if possible. Hold for about 5 deep breaths, then switch legs and repeat on the other side. Lie on your back with your knees and feet up at a 90-degree angle in front of you. Cross your left ankle over your right knee and flex your left foot. Bring your hands through and grab the back of your right thigh, pulling back with both hands as far as you can.  Hold this stretch for 30 seconds, then switch to the other side and repeat on your right leg. For an added stretch, roll up a towel and lay it under your hips during the stretch. Start on your hands and knees with your hands directly under your shoulders and your knees directly...


Thực hiện động tác kéo giãn nhiều lần mỗi ngày. Tăng cường sức khỏe cơ trung tâm bằng thế ngồi dựa tường. Tập nâng xương chậu để xây dựng cơ trung tâm. Tập với chân. Tập lăn người trên bóng Swiss. Thêm bài tập tăng nhịp tim vào buổi tập thể dục hằng ngày. Tập yoga.

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The following stretches can greatly reduce pain if done at least once per day:  Do the knee-to-chest stretch. Lay on your back with your knees up and your head on the ground. Lift your right knee and grab it with both hands. Pull the knee lightly toward your chest for 30 seconds. Release and repeat 2 times with both legs.  Do the piriformis muscle stretch. If you suffer from pain in your sciatic nerve, the piriformis muscle is most likely extremely tense. Lie on your back with your knees up. Place the outside of your right calf on the top of your left thigh. Lift your left thigh and grab it with your hands. Bring the thigh toward you until you feel a stretch in your right buttock. Hold for 30 seconds and release. Repeat twice on each side.  Focus on your neck. Stiff necks often accompany stiff backs. Lean your head forward so that your chin touches your chest. You should feel the muscles in the back of your neck stretch. Hold for 30 seconds. Lift your head up and then lean your head to the right, bringing your right ear close to your right shoulder. The muscles on the side of your neck should be pulled taught. Hold for 30 seconds and then lean your head to the left, in the same way. Hold for 30 seconds. Stand with your back against a wall. Then gradually lower yourself so that you are in a seated position. You should feel your back, abdomen, and quads start to tighten. Hold for 5-10 seconds depending on how long it takes you to feel the burn. Then slowly straighten your legs and return to a standing position. Do this 10 times or so each time you work out. Lie on your back and bend your knees, so that your feet rest comfortably on the floor. Then slowly lift your pelvis off of the floor until your thighs line up with your core. Do not go too far. You don't want to over arch your back. Hold for 5 seconds and then lower your pelvis back to the floor. Repeat 10 times or so each time you work out. Find an open space for this exercise. Begin on your hands and knees like you are a crawling toddler. Hold your head...


Thực hiện động tác đẩy cằm, hay còn gọi là gật mũi. Luyện tập siết bả vai. Cải thiện phạm vi chuyển động với động tác đẩy cằm nâng cao.

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Lie on your back face up, bend your knees, and put your feet flat on the floor so that you do not strain your lower back. Keep your nose perpendicular (pointing straight up) to the ceiling. Nod your head slowly forward without moving your neck. Envision that you are drawing a small arc with the tip of your nose. Keep the movement very slow. Slowly return your nose to its vertical position. Repeat 10 times. In a few days, increase your repetitions to 20 times. The next week, begin doing 2 to 3 sets of nose nods per day. Once you get used to the motion, you can do them standing up against a wall or standing up away from the wall. Sit up straight in a chair. Your neck should be long and your knees bent at a 90° angle with your feet on the floor. Squeeze your shoulder blades together, as though you are trying to get them to touch. Hold this for 3 seconds, like you’re trying to hold a tennis ball between your shoulder blades. Slowly release your hold back to a relaxed position.  Intentionally drop your shoulders if tension has caused them to creep closer to your ears. Let your arms hang to your sides. Repeat this exercise 10 times, moving in a controlled manner. Increase to holding for 10 seconds and then to doing 2 to 3 sets per day as you get stronger. Chest tightness and weak back muscles are very common in people who spend a lot of time at a desk or in front of a computer. It tends to cause your shoulder to slump forward. This exercise helps to undo that poor posture. Sit in a chair or stand up straight. Practice your chin retractions/nose nods a few times. Do a chin retraction, letting your nose sweep downward slightly. Once it is retracted, keep your chin at the same distance to your neck, but move the top of your head backward.  Stay there for a few seconds and move slowly, returning your head to an upright position. Then, move out of the chin retraction. Do this 10 times, working up to increased repetitions and sets. During this exercise, remember that you are not trying to increase the arc of your neck....