Tẩy da chết. Dưỡng ẩm. Tránh tiếp xúc ánh nắng mặt trời.

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The buildup of dead skin cells on the surface of your skin can make the skin appear a little dull. To brighten your skin, it’s important to exfoliate regularly. One excellent way to exfoliate the skin is to use a body scrub composed of sugar or salt. In the bath or shower, wet your skin and rub the scrub in a gentle circular motion over your entire body. In this way you can “polish” your skin until it has a healthy gleam.  To exfoliate your face, use a gentler facial scrub. Ground up oatmeal or almonds have good exfoliating properties that won’t damage your fragile facial skin. Using a dry brush to brush the dead skin cells from your body is another good exfoliating method Find a brush made from natural fibers, and brush your body before you get into the bath or shower. Keeping your skin moisturized will prevent dead skin cells from building up and sloughing off so quickly. For brighter skin, use a daily moisturizer after you get out of the bath or shower. Choose a creamy moisturizer that doesn’t contain alcohol, since alcohol can actually dry out your skin.  Coconut oil is another great moisturizer that keeps skin looking glowing and youthful. Spread coconut oil on your arms and legs after getting out of the shower. Wait ten minutes for it to absorb into your skin before you put your clothes on. Jojoba oil also has moisturizing properties and is great for the skin. Olive oil or almond oil can also work wonders. It’s hard to stay out of the sun every day, but exposure to the sun darkens your skin. You don’t have to stay cooped up inside, though — just spend some time preparing your skin for sun exposure before you go out for the day. To keep your skin from getting too tanned, take the following measures:  Use sunscreen with a high SPF. 30 SPF or higher is best, since lower SPF sunscreen still allows the sun’s rays to tan your skin. Reapply it throughout the day as necessary. Wear a wide-brimmed hat. This will keep the sun out of your face and off of your neck and shoulders.  Wear long-sleeved shirts and long...


Tẩy da chết. Thoa dung dịch tẩy trắng. Chà kem đánh răng lên ngón tay. Thoa nước cốt chanh. Chà khoai tây lên ngón tay. Hòa tan một viên Aspirin trong nước.

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Dampen your skin by soaking your fingers in water for a few minutes, but not long enough for the skin to prune. Use a nail file, pumice stone, body brush, salt scrub, or sugar scrub to sand away some of the nicotine stains on your fingers. Use gentle pressure to rub the grit onto the yellowed area of your fingers just until the stain looks faded.  Do not rub your finger for more than a few seconds since it can cause irritation. The sandpaper from a matchbox will also work. Stop rubbing the area if it becomes red or irritated A dilute solution of bleach and water may also help to get rid of yellow nicotine stains on your fingers. Mix 1 part bleach with 4 parts water for this solution into a glass container. Then, dip a nail brush into the solution and apply it to the yellowed area of your fingers. Leave it on your fingers for a few minutes and then rinse it off.  If this isn’t enough to get rid of the stains, then you can also soak your fingers in the solution for five minute intervals five times a day. After you rinse your hands, apply some hand cream or moisturizer to counter the drying effects of the bleach. You may want to wear a mask when doing this method. Don’t attempt this method when you have an open wound or right after using a different stain removal method. Do not use this method if you are sensitive to bleach. If you use this method and it irritates your skin, then rinse the bleach off of your skin right away. Toothpaste can also help to remove nicotine stains from your fingers. Take any standard brand of toothpaste and squeeze a dab of it onto the yellow area of one of your fingers. Then, use a toothbrush to scrub the toothpaste into the yellow skin for a few minutes and rinse the area with warm water when you are done. Try using a whitening toothpaste for extra tough nicotine stains. Lemon juice is an effective natural bleaching agent that may help to remove stains from your fingers. Use a knife to cut a fresh lemon in half, then take half of the lemon and hold it against the yellow area of your...


Tẩy da chết. Thoa dưỡng ẩm lên móng tay, móng chân, bàn chân và lông mày. Dùng loại thuốc xịt có màu nếu bạn định nhuộm da tại nhà. Trải một cái khăn tắm dưới sàn buồng tắm. Chú ý các vị trí da khô. Lưu ý khi xịt lưng. Sử dụng miếng bọt biển để sửa các chỗ xịt không đều. Mua buồng nhuộm da nếu bạn không tự tin tự nhuộm da.

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Use a body scrub and a loofah to get rid of dead surface skin cells, or you'll come out of your tanning session looking speckled. Otherwise, they may end up turning dark brown or orange. When you use clear aerosols, you may have a difficult time telling how much spray tan you've applied to your skin. Get into your shower and close the curtain so that you don't accidentally spray tanning product onto other bathroom surfaces. Put extra moisturizer on your knees and elbows, and spray them lightly compared to other areas. Spray product into the air and step back into it as you would if you were applying perfume. Do this 2 to 3 times to make sure that you get enough product on your back. You can also buy a specially designed tanner remover to take off dark spots, streaks or other application errors. Expect to pay between $80 and $100.


Tẩy màu ria mép nếu bạn không muốn chờ cho lông mọc dài ra. Chọn loại kem dành cho lông mặt. Rửa vùng da phía trên môi bằng sữa rửa mặt nhẹ dịu. Chờ cho hết thời gian khuyến nghị. Rửa da thật kỹ bằng xà phòng và nước lạnh.

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Bleaching is an effective method for hiding mustache hairs that are too short to wax. If you don’t want to wait for your upper lip hair to grow out to a quarter of an inch (0.6 cm), bleach the hair to make it less visible. Bleaching is best used on fine hair and is often ineffective on very coarse hair. Visit a beauty supply store to pick out a cream bleach. Be sure to only choose bleach that is recommended for use on the face, or your skin may become irritated. If possible, choose a bleach that's appropriate for your skin type (i.e. oily, dry, etc.). Before applying the bleach, make sure your skin is clean by washing it with soap and water, or use your regular face wash to cleanse the area. Avoid exfoliating facial cleansers since applying bleach right after it may irritate your skin. Follow the instructions on the product packaging and do not exceed the recommended amount of time. Your skin could become irritated or damaged if you do. Generally, bleaching cream should not be used on the skin for more than ten minutes at a time. Lather your fingers with soap and cold water, and then gently rub your upper lip to wash away the rest of the bleach residue. Pat your face dry with a paper towel rather than a nice hand towel, just in case there’s any bleach remaining on your face.


Tẩy rửa vết bẩn bằng xà phòng và nước. Sử dụng giấm. Dùng chất tẩy rửa mạnh.

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Steam cleaning gets out a lot of different stains. If you still have lingering stains once the steam cleaning has been done, there are a few ways you can tackle them. Start first with the easiest option, which is soap and water. Take a sponge and dip it in water. Put some dish detergent on the sponge and massage it into the pad. Wring the excess water from the sponge. Blot the stain with the sponge, coating the stain in the soapy mixture. Next, clean the soap out of the sponge and put fresh water in the sponge. Take the sponge and blot the soapy area to remove the soap and the stain from the surface. Make sure you don't scrub the stain too hard with the sponge. You don't want to rip apart the fabric of the upholstery with the excessive force of the rubbing. Instead of soap and water, you can try to use vinegar to remove the stains. Take white or apple cider vinegar and soak a cloth. Blot the stain on the upholstery with the fabric, saturating the fabric with the vinegar. Make sure you don't scrub too hard on the fabric so you don't make the stain set in more or harm the fabric. You can gently rub the stain with the cloth in a circular manner to help remove the stain particles with the cloth. If you don't have vinegar, you can also use vodka. The smell of either will evaporate once the fabric dries. If none of the other methods of stain cleaning work, you may need to try a heavy duty commercial cleaner such as Tuff Stuff, Resolve, or Folex. Take a cloth or sponge and wet it. Spray the cleaner directly on the fabric and use the cloth to blot the stain. You can also gently rub the spot with circular motions to help loosen the stain.  Make sure you test the cleaner on a part of the upholstery that isn't normally visible. You want to make sure the cleaner won't hurt the fabric. If you have a wine or coffee stain, try Wine Away. It is made to specifically treat dark liquid stains. If the stain is still being stubborn, you may have to go through another round of cleaning until the stain is completely removed.


Tẩy sạch thuốc nhuộm càng nhanh càng tốt. Bôi muối nở hoặc kem đánh răng có chứa muối nở. Dùng dầu ô liu, dầu em bé hoặc sản phẩm dưỡng ẩm dạng dầu. Kết hợp nước rửa chén và bột giặt. Thử dùng keo xịt tóc hoặc giấm. Tránh dùng sản phẩm tẩy rửa mạnh như nước tẩy sơn móng tay.

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Once you finish dying your hair, you need to act fast to remove any dye on your hands or on your hairline so it does not soak into your skin. Dye that is absorbed into your skin will be very difficult to remove and require a lot of scrubbing. Baking soda is great at breaking down the dye’s active ingredients and is only mildly abrasive. It will act like an all natural scrub for your hands and your hairline.  However, if you have sensitive skin, only apply a little baking soda mixed with water to your skin and rub lightly. If your skin turns red or feels irritated, try a different method. You can add lemon juice to the baking soda and water for a more powerful all natural stain remover. Most commercial dyes will break down when you apply oil-based products on them and lift off of your skin. Olive oil, baby oil, or an oil-based moisturizer all work well to help remove dye. They are also good options if you have sensitive skin.  Dip a cotton ball into the oil and rub it on the dyed area on your skin for several minutes. Rinse it off with warm water. Check if the dye is still on your skin. If so, apply the oil-based product again and let it soak for a longer period of time before rubbing and washing off the oil. You can also leave the baby oil or olive oil on your dyed skin overnight to allow the oil to break down the dye. Place a towel over your pillow so you do not get dye on your pillow case. Rinse the oil and the dye off in the morning with warm water. The properties in laundry detergent will act fast to remove the dye. However, it may be too harsh for the delicate skin on your face. Use unscented dish soap for the skin on your face if you do not have sensitive skin.  Place a small amount of detergent on a damp wash cloth and rub it on your dyed skin. If you think detergent will be too harsh for your skin, use a small amount of dish soap on a damp wash cloth to try to rub off the dye on your skin. If you notice any redness or skin irritation, stop using the mixture. Both of these options are confirmed home...


Tẩy trang trước khi đi ngủ. Không để mỹ phẩm trong phòng tắm. Rửa cọ trang điểm thường xuyên.

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Sleeping in your makeup is one of the worst things that you can do for your skin. It can cause breakouts, fine lines, and wrinkles, and leave your complexion looking dull. Always wash your makeup off at the end of the day with a good cleanser to keep your skin healthy.  If you’re wearing waterproof eye makeup or heavy foundation, it’s best to incorporate a specific makeup remover into your skincare routine before you wash your face. Keep makeup remover wipes on your nightstand. That way, if you’re too tired to stand over the sink and wash off your makeup at the end of the day, you can quickly wipe it off and get to bed. The bathroom usually has a large mirror, so it probably seems like the ideal spot to put on and store your makeup. However, the heat and humidity -- not to mention germs -- in the bathroom can cause your makeup to spoil more quickly. Instead, store it in a cool, dry room of the house, such as the bedroom. It can be a pain to keep your makeup brushes clean, but using dirty brushes can lead to dirt, oil, and bacteria being spread over your face each time you use them. You should deep clean with brush shampoo or another cleanser once a week, and use a daily brush cleaner to spot clean your brushes before each use. You can purchase brush shampoo and daily brush cleaner at beauty supply stores. However, you can also make your own.


Tẩy trang. Rửa mặt Chờ vài phút.

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Use makeup remover to remove all traces of make-up from your face. This will also help with removing dirt and oil from your face. . Wet your face with warm water, then pour a dime-size amount of a gentle face cleanser in the palm of your hand. Gently massage your face with your fingertips ensuring that you've covered all areas with the facial soap and water. Thoroughly rinse your face with cool or warm water, then pat your face dry with a clean towel or washcloth. Avoid over-washing your face as this could dry your skin out, cause irritation, or even lead to increased oil production. Don't apply any products—including moisturizer or acne spot-treatments—for one hour. Avoid touching your face as well.


Tẩy trang. Trộn Vaseline. Nhúng cọ chuốt vào Vaseline. Chuốt lên lông mi trên. Chuốt lên lông mi dưới. Để Vaseline phát huy tác dụng. Rửa sạch Vaseline vào buổi sáng.

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Wash any makeup off of your eyes and lashes. This will help the moisturizing qualities of the Vaseline do its job. Using your clean finger, move the top layer of Vaseline around. This will warm it up and make it easier to apply. You want to get a heavy amount of Vaseline on your wand. It has a tendency to clump onto the front of your brush. If this happens, simply use a damp paper towel to help spread it evenly down your wand. Just as if you were applying mascara, apply the Vaseline to your upper lashes. Coat both sides of your lashes thoroughly, making sure not to get any in your eyes. If you wish, you can smudge some of the Vaseline back over your eyelid for smoother skin. If you have sensitive skin, this may cause a reaction so be sure to test it on the back of your hand before doing this. Dip your wand back in the Vaseline. Being careful, once again, to not get the Vaseline in your eyes, apply it to your bottom lashes. Your lashes will clump together when you apply the Vaseline. However, be careful not to put on too much or it will end up all over your face and sheets. You should use enough to coat your eyelashes evenly in one thin coat. If you apply this every night, the Vaseline will moisturize your lashes which prevents them from breaking off and falling out prematurely. The conditioning qualities will help prolong the cycle of each eyelash, resulting in thicker and longer lashes. When you wake up, wash the Vaseline off. If you have trouble getting the Vaseline off of your eyelashes, try using a cleanser. Because it's oil based, water might not be enough. Use your regular make-up routine during the day. If you do this consistently, you can see results in as little as three days.


Tẩy tế bào chết hàng ngày bằng sản phẩm dịu nhẹ. Dùng kem làm sáng da không kê đơn. Cân nhắc sử dụng kem kê đơn. Thử điều trị bằng laser. Thử dùng mặt nạ lột da từ axit glycolic hoặc axit salicylic.

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The exfoliant will lift dead skin cells, and over time it may fade the dark areas around your mouth. You can use a chemical or a physical exfoliant. Chemical exfoliants can be better for treating dark areas because they do not stimulate the skin like a physical exfoliant, which can exacerbate the problem. You can find chemical exfoliants and facial scrubs in drugstores, grocery stores, and bath-and-body stores. Read reviews of a product before you buy it. Some scrubs may be sold to treat acne and other skin conditions; these scrubs often use acids and chemicals to deep-clean your skin. You can find moisturizing, skin-brightening pigment products in drugstores and beauty-product stores. Find a cream that contains Vitamin C, kojic acid (extracted from certain fungi species), arbutin (taken from the bearberry plant), azelaic acid (found in wheat, barley, and rye), licorice extract, niacinamide, or grapeseed extract: these ingredients help to block the enzyme tyrosinase, which your skin cells need to produce melanin. Spread a thin layer of the cream around your mouth. Follow the instructions, and don’t use these skin-lightening products for more than three weeks.   Kojic acid is a popular treatment, but it can irritate sensitive skin. Be careful. If you have celiac disease or are gluten intolerant, avoid using azelaic acid, which comes from wheat. If your spots won't go away, your dermatologist may prescribe a drug-based cream like hydroquinone. Hydroquinone limits your pigment-making cells and slows your skin's production of tyrosinase. Dark spots tend to vanish quickly with lower pigment production.  Animal studies have linked hydroquinone with cancer, but those animals were fed and injected with the drug. Most human treatments stop at topical application, and no research suggests toxicity in humans. Many dermatologists deny the cancer link.  Most patients show the first signs of skin lightening within a few days, and most of the effects act within six weeks. After the treatment, you can switch to an...


Tẩy tế bào chết hằng ngày. Dùng kem làm săn da có collagen và elastin. Cấp ẩm cho da bằng sản phẩm dưỡng ẩm tăng cường. Bôi lòng trắng trứng lên da.

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Exfoliation is a process in which you use grainy scrubs or an exfoliation tool to remove dead skin cells and improve blood flow. This may help the appearance of saggy, loose skin. Exfoliate the skin you're trying to tighten each day and you may eventually see results.  Use an exfoliating brush or rag to brush your skin in the morning before you take a shower. Use long strokes to brush your legs and arms. Work your way from your feet to your thighs, then from your hands to your shoulders, always brushing toward your heart. Concentrate on areas where your skin is loose. You can also try an at home chemical peel, though these should not be done daily. Follow the directions on the packaging to determine how often you should do them. Most are done every two weeks, and never more than once a week. Collagen and elastin are skin proteins that contribute to skin elasticity. If you're worried about your skin sagging, look for firming creams at a department, salon, or online. Opt for creams that boost collagen and/or elastin and apply them to the areas that need tightening according to package directions.  Collagen must be made by your body in order to help tighten skin, as collagen molecules are too large to pass through the skin externally. This is why you want boosting creams rather than creams that contain collagen.  Look for creams that include retinoids, which are readily available.  Hyaluronic acid is also a great option for maintaining youthful skin that is readily available in lotions and creams.  Look for the ingredient 2-dimethylaminoethanol (DMAE), which has both an anti-inflammatory effect and can increase skin firmness.  Aloe may also stimulate collagen. Find a skin moisturizer at a drug store or online that's fortified with vitamin E, vitamin A, vitamin C, or soy protein. These vitamins and proteins may help skin tighten and reduce the appearance of wrinkles. Apply your moisturizer daily to problem areas. If you prefer something more natural, many people find moisturizing with coconut oil helps. For a...


Tẩy tế bào chết lần nữa. Thấm khô khu vực bikini bằng khăn mềm. Dưỡng ẩm. Thoa một ít phấn rôm lên vùng tam giác. Cạo lông cách vài ngày một lần.

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You're probably thinking, "This again?" Yes. This again! Exfoliating after gets rid of the dead skin your razor whipped up and aligns your follicles preventing ingrown hairs (which are the worst). A sugar scrub at this point can work wonders. If that's not in your bathroom, make a baking soda paste to leave your skin smooth to the touch. This is obviously bikini shaving to the extreme -- warranting the absolute most top-notch results. Don't rub your bikini area vigorously, or you may irritate the delicate skin. It's just been through a lot! If you notice any stray hairs, grab a pair of tweezers to put the finishing touches on the area. Sometimes you can spend what seems like hours down there shaving and you've still missed a few. Use something that is non-scented as perfumes can be irritating, especially to freshly shaven skin. Aloe vera and baby oil  are good standard options. Avoid coloring agents, too. If you use lotion, make sure it's the plainest kind you can buy. You can spray on some scents later if you'd like. You may also apply baby lotion to the area to reduce irritation. Just don't go overboard! Smothering the area won't let your skin breathe, leading to pimples and the like. Make sure to only apply these products externally. For a constantly hair-free look, you may have to look at other hair removal techniques, such as waxing or laser hair removal. Shaving works, but it requires constant upkeep.


Tẩy tế bào chết nhẹ nhàng cho da mặt. Đổ một ít nước cân bằng da lên viên bông gòn. Thoa kem dưỡng ẩm tốt chứa dầu tự nhiên như dầu hương thảo hoặc dầu hạnh nhân. Dùng cùng một nhóm sản phẩm.

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Exfoliation removes dead skin cells, impurities and excess oil while preparing your skin for cleansing and toning.  Before exfoliating, use a cleanser on your skin. Gently massage your skin in circular motions for a few minutes to promote blood circulation, to remove makeup and to eliminate excess oil, or sebum. Many cleansers contain exfoliating beads or other ingredients that allow you to accomplish both tasks at once. Just avoid cleansers that have drying ingredients like deodorants, colors or fragrances. Also, skip cleansers that have "antibacterial" on the label. Pour some toner onto a cotton ball. Rub the toner over your face until no excess dirt remains. Massage the cream into your skin for hydration and a dewy look.  Use a moisturizer with at least SPF 15 to prevent premature aging from sun exposure.  Look for moisturizer containing humectants like glycerin, propylene glycol or urea. Humectants attract water when you apply them to your skin and improve its hydration.  Choose moisturizers with alpha-hydroxy acids (AHAs). AHAs improve dead skin cell turnover, which results in decreased dryness, acne, wrinkles and age spots. Since these products make your skin more sensitive to the sun, you should always follow with sunscreen. Switch moisturizers according to the season. In the summer, use a lighter product. In the winter, choose something thicker and heavier. If you use 1 brand of cleanser, choose your toning and moisturizing products from the same brand. Taking a unified approach is often better for your skin, because mixed brands don't always interact well with one another.


Tẩy tế bào chết ở khuỷu tay. Sau khi tẩy da chết, hãy nhớ dưỡng ẩm cho da. Dùng kem chống nắng.

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Scrubbing your elbows helps to remove dry, flaky skin cells which  become trapped in the elbow creases and causing skin to have a darker appearance.  Use a loofah or washcloth to apply with exfoliating shower gel to remove excess dead skin cells from your elbows. Alternatively, you can make your own sugar scrub by mixing 2 parts sugar (white or brown) and 1 part oil (almond, coconut, or olive). Just remember not to scrub too hard or too frequently, as this may hinder natural oil production and cause your skin to produce extra cells. This can make your elbows even darker. Scrub gently just once or twice a week. Be patient and you will soon notice a big difference. Dry skin causes skin to darken, so remember to keep your elbows moisturized!  Moisturize after each shower or bath (as hot water can act to remove natural oils from your skin), before you go to bed at night, and before you leave the house in the morning. For best results, use lotions which contain shea butter, jojoba oil, or olive oil. A heavy duty treatment is to apply a thick layer of petroleum jelly, coconut oil, or pure shea butter directly to your elbows before bed, then cover with a "sock sleeve" fashioned by cutting the foot of cotton tube socks. It is best to leave the protective sleeve on throughout the night, if you are able. Doing so allows you to apply a massive amount of moisturizer to your elbows without ruining your sheets. Additionally, the sock sleeve helps retain your body heat and liquefy the moisturizer, thereby assisting the absorption by your skin. Sun exposure can cause damage skin and make the skin on elbows and knees darker, so it's important to apply sunscreen before all outdoor excursions and activities. Harmful UV rays are present even when it's cloudy or raining, so you should make a point to wear sunscreen all year round. It might even be a good idea to make sunscreen application part of your morning routine.


Tẩy tế bào chết. Dùng hồ bơi clo trong nhà. Dùng kem tẩy lông. Tắm hơi. Sử dụng sản phẩm loại bỏ vết rám nắng chuyên dụng. Ngăn ngừa rám nắng tái phát.

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The number one way to remove unwanted fake tan is to exfoliate your skin in the shower. Exfoliating removes the top layers of tanned skin, revealing the new, untanned skin underneath. You can exfoliate using a body scrub (preferably one with large gritty particles, such as a salt or sugar scrub) and/or a loofah.  Exfoliate in the shower every morning, really focusing on the areas where fake tan tends to stick, such as the knees and elbows. Massage the skin with the body scrub or loofah using circular motions. Just don't scrub too hard or you might damage the skin. Only use scrubs and loofahs on the body. Removing fake tan from the face will require a gentler exfoliator, such as a facial scrub containing fine particles or a damp washcloth. Swimming can help fade sun tan and fake tan. If stubborn patches of real or fake tan remain despite your exfoliating, consider hitting your local pool. The chemicals added to the pool water, such as chlorine, will help to strip fake tan from the skin, leaving you streak free. Try to swim for at least an hour, to give the pool water enough time to do its thing. Don't just splash around, do as many lengths of the pool as you can throughout the hour. This will provide a great cardio workout! Two bird, one stone. Hair removal creams can be used to remove particularly resistant patches of fake tan. This is due to the fact that hair removal creams contain chemicals that break down substances in the fake tan, allowing it to be easily wiped away. All you need to do is apply a light layer of the hair removal cream to the patchy or streaky tan you want to remove, let it sit for about ten seconds, then wipe it away with a cleansing wipe or damp towel.  Obviously the main use of these creams is to remove hair, so don't use this technique on any areas of the body where you may wish to keep your hair -- such as arms. People with sensitive skin may not react well to these creams, so do a patch test on a small area of skin, such as on your wrist, before applying it all over. Hair removal...


Tẩy tế bào chết. Dùng kem chống nắng. Mặc quần áo bằng vải cotton, thông thoáng, rộng rãi và thoải mái. Dùng dao cạo chất lượng tốt và cạo nhẹ nhàng theo chiều lông mọc. Ăn nhiều rau quả. Uống nhiều nước.

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Old skin cells don't just build up on your knees and elbows but on other areas of the skin as well. When they accumulate, they can make the skin appear darker and duller. Prior to shaving, lightly exfoliate the region using a loofah, scrub or exfoliating brush. This will remove the dry skin and will also help to prevent skin irritation and ingrown hairs in the bikini areas. When going in the sun, use a sunblock to keep the sun from penetrating those areas of your skin that you don't want getting darker. Choose a sunblock with a high SPF number (Sun Protection Factor) such as SPF 45 on that region. Also when you come out of the sun, apply olive oil to the area, as it's also known to be a natural skin lightener. Sweating in the bikini areas are known to cause darkening. Avoid polyester clothing and other synthetic fabrics, as they don't allow the skin to breath. Also tight clothing sometimes causes chafing and could also darken these areas. If shaving irritates the skin, it could darken it. Basically, dark spots are caused by constant friction. If you shave every day, your skin attempts to protect it so it darkens up. Any type of injury to your skin will either create a stain or keloid. Waxing can also cause darkening if it's too hot. Fruits, oranges and berries, in particular, and green, leafy vegetables have lots of antioxidants that assist in reducing discoloration of the skin. Drinking water also helps to flush toxins out of the body. It is one of the best ways to detoxify. There is no one-size-fits-all to how much water a person should drink. As a general rule, though, women should drink 128 ounces a day, and men should consume 128 ounces of water a day.


Tận dụng cả hai hoạt động rèn luyện sức khỏe isometric (tập luyện thể lực mà không phải di chuyển khớp xương) và dynamic (có liên hệ đến sự vận động cơ bắp). Tập trung vào dây chằng. Tăng cường chu vi của sự cầm nắm. Tăng mức độ luyện tập một cách từ từ.

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Climbers, bodybuilders, and others who use their hands and fingers for strenuous physical activity may also want to exercise fingers to increase strength. Two key components for exercising fingers include a balance of isometric and dynamic training activities.  An isometric activity means holding a static position for an extended period of time. A rock climber hanging by a particular grip while choosing his or her next move is an example of an isometric activity. A dynamic activity means moving a part of the body while supporting a load with the same part. A push-up is a great example. You can see how you’re moving your arms during a push-up while supporting the load of your body on them as well. Going from a dead hang (isometric) into a pull-up (dynamic) is an example of an exercise that offers both. You can even tailor pull-ups to include exercising your fingers by keeping your grip on the bar closer to your fingertips than the palms of your hands. Make sure the when you are doing exercises where the hand/palm is holding the body up (push ups, planks, etc.), you are pressing through your knuckles and fingertips and not sinking into your wrists; this can cause wrist injury. Tendons are the sinew that connect muscles to bones and transmit force between them. Finger strength has more to do with the strength of the tendons that connect your finger bones to your forearm muscles than anything else. Tendons take longer to strengthen and less time to degenerate, so you must stick to a disciplined workout regimen. For a general overview, you can find information at: How to Strengthen Tendons Another way to keep the attention of your finger tendons and forearm muscles is to use a wider grip. A wider grip means you will have to squeeze harder to maintain your grip. You can purchase a specialty strength-training item such as Fat Gripz to go over a pull-up, dumbbell, or barbell to add more circumference, or you can simply wrap a household item such as a towel around the bar. Do not start by training to do chin-ups with...


Tận dụng hỗ trợ từ bạn bè và gia đình. Đến gặp chuyên gia trị liệu. Tham gia vào cộng đồng. Gặp gỡ cố vấn tài chính.

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Secrecy is one of the major components of shopping addiction (and most addictions, for that matter). So, don’t be afraid to get public about your problems with shopping. Tell your friends and family what’s going on, and that you may ask them for help going shopping or buying necessities—at least in the early stages of cutting down when temptation is still very high. Make sure that you only open up to trusted loved ones who are capable of supporting you through your push to cut down on shopping. A therapist can help you understand some of the possible problems that lay at the root of shopping addiction, such as depression. Although there is no standardized treatment for shopping addiction, you might expect to be prescribed antidepressants, like SSRIs.  One commonly used method for treating addictions is a method called cognitive behavioral therapy (CBT). This type of therapy will help you recognize and challenge some of your thoughts related to shopping.  Therapy will also help you place less value on extrinsic motivating factors, like a desire to look successful and wealthy, and more value on intrinsic motivators, like feeling comfortable in your skin and maintaining nourishing relationships with loved ones. Group therapy for shopping addiction is an abundant and invaluable resource. Being able to share coping tips and feelings with others who have similar problems can sometimes be the difference between sobriety and relapse back into your old, unhealthy spending habits.  Look into local chapters of Debtors Anonymous or Spenders Anonymous. These are 12-step programs that can help you manage your shopping addiction on an ongoing basis. Use this link to locate a Debtors Anonymous meeting near you. If your shopping addiction has gotten you into serious financial trouble that you are unable to manage on your own, you may want to consider seeing a credit counselor. A credit counselor can help you deal with the massive debt that accrues as a result of shopping addiction. Dealing with the financial fallout of...


Tận dụng muối nở. Dùng giấm và nước lau chùi nội thất ô tô, bao gồm kính xe. Thử rắc hạt cà phê đã rang lên xe và để một ngày. Dùng báo vò nhàu. Sử dụng than hoạt tính trong xe như bộ lọc. Thử để một lượng nhỏ amoniac hoặc giấm trong xe qua đêm.

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Baking soda is a natural deodorant that has so many uses it's almost criminal. Especially for cars with fabric interiors, this option works great. For heavy-duty smells, you'll need about a whole one-pound packet of sodium bicarbonate. Here's what you do:  Sprinkle the baking soda over as many porous surfaces as possible. These include the mats, seats, roof (try using a duster to fling the baking soda onto the carpeted roof), and wherever else the smell may have permeated.     Work the baking soda into whatever surface it's on. You can use a cloth, a brush, or even your hands to work the baking soda into the fabric.     Wait for at least 30 minutes, or up to a day. The longer you wait, the longer the baking soda's deodorizing properties get to work on your smelly ride.     After the allotted waiting time, vacuum up any remaining baking soda. Be sure to take at least two whole passes to remove any baking soda, along with particulates that may be causing the car to smell.    To make the mixture, combine 1/4 cup of vinegar (white not cider) with 2 cups of water. Pour into your sprayer and shake. Mist the windows and the cloth interior with the vinegar-water mixture before wiping any any excess. As it's applied, mixture may be redolent of vinegar, but the vinegar smell wears off quickly once it's dried. If you don't like the smell of coffee, you may be out of luck on this one, although the tactic really does work. Place six paper plates strategically throughout the car; onto each plate, spoon one cup of roasted coffee, evenly spread out across the entire plate. Keeping the windows down about an eighth of an inch, allow the coffee smell to permeate the car on a warm, sunny day. After a day, remove the coffee beans and enjoy the smell of your latte... er, car! Although not a surefire way of removing bad smoke odors from your car, this method is reputed to work because newspaper is an odor absorbent. Crumple up a good number of old newspaper sheets and place them strategically throughout your cabin. Wait 48 hours...


Tận dụng mạng xã hội. Bày tỏ ý kiến. Chỉ dẫn mọi người đi đúng hướng.

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As so many people actively use social media outlets like Facebook and Twitter, it's easy to spread awareness through such platforms.  Post links to articles about various disabilities, educating people on a range of physical or cognitive disabilities. Do not just share factual information, however. Provide links to article on how to talk to people with disabilities and how best to help and volunteer. If you're tying to raise money or collect signatures for a petition, social media is a powerful tool. Posting links that show people where to donate or sign is the quickest and most convenient way to help your cause. Choose articles people are likely to read on their computer or phone. In general, internet users are more likely to select shorter articles, especially those that are in the form of a list or make heavy use of bullet points. If you hear people making derogatory comments, intentionally or not, about people with disabilities you should speak up.  Oftentimes, a person will unintentionally use the wrong word or phrase. If this is the case, you can politely correct. For example, if you hear someone say "Down Syndrome girl" you could say, "Actually, the preferred term is 'girl with Down Syndrome.'"  The words "retarded" and "retard" are used a lot, even in some forms of media, as a catchall term for something frustrating or otherwise unpleasant. People will often defend their use, saying they do not mean it "in that way" but you can step in here and explain that, regardless of how they mean it, the word carries associations that are hurtful to many. If you see discrimination against disabled people happening in a work or school environment, report the discrimination to the proper authorities. If you're unsure who to speak to, you can contact an organization that advocates for disabled people and ask them for advice. Many people do not mean to be hurtful or offensive and are simply unaware of how to interact with people with disabilities. If someone seems confused or uncertain, direct them to relevant...


Tận dụng nguồn lực của chính mình. Chuyển nhượng khả năng. Tình nguyện. Đóng góp cho cộng đồng của bạn. Theo đuổi một nghề nghiệp nào đó.

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You may love to sing, but be unsure how to use that skill. Maybe you are interested in writing but can’t seem to find a way to engage this skill. Connect with people who may be able to help you find ways to use your skills. Ask friends, family, co-workers, and people your spiritual community about ways to open up your skills. Some community colleges offer career aptitude tests. While you may (or may not) use it to work toward your career, these tests can help you define your strengths and weaknesses. By asking around, you may find that your church would love for you to sing at services. You may find that you can write for your local newspaper or submit stories for local publications. Don’t be afraid to ask! Perhaps you want to change careers but fear not having experience in the new field. Maybe you want to head back to work after being a stay-at-home mom, but feel like you have nothing to offer. Think about what skills you do have, and hype those skills up! For instance, a stay-at-home mom may have excellent organization skills, time management skills, taking charge, remaining calm under pressure, and the ability to multi-task. You can always learn knowledge, but value the skills you have and make them known! Practice the role tree exercise: Think about the roles you currently have in your life or have previously had, and write the skills that go along with those roles. See which skills overlap, which are most enjoyable, and which skills aid you the most in moving forward. One way to use your skills is through volunteering. Lots of great non-government organizations exist that do good for the community. Volunteering is an excellent way to discover your skills, too! Additionally, volunteering connects you with other people and can advance your skills. Volunteering is good for your mind and body, giving you a sense of purpose and increasing confidence.  Start volunteering at an animal shelter. You may realize you love working with animals. Some people volunteer with at-risk children and recognize a passion to...


Tận dụng nguồn lực của trường để xây dựng danh mục tài liệu tham khảo của bạn. Chọn nguồn tham khảo phù hợp. Đọc kỹ nguồn tham khảo. Kết hợp nguồn tham khảo sơ cấp nếu được. Đánh giá kỹ các nguồn tài liệu tham khảo trực tuyến.

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The first step in writing an academic paper is finding good sources. Start by going to your library’s website and searching for keywords related to your topic. You can also use digital scholarly resources like WorldCat, JSTOR, Google Scholar, or ResearchGate.  You may need to log in with your student ID or institutional ID to get access to many online scholarly databases, or access them through a school or library computer. Another good way to start building your bibliography is to look at the reference list on an introductory overview of your subject, such as an encyclopedia entry. Your instructor, or your school’s reference librarian, may also be able to recommend some good sources on your topic. Look for sources that are reputable, well-sourced, and up-to-date. Ideally, most of your sources should have been published within the last 5-10 years. Scholarly books and peer-reviewed articles from academic journals are usually acceptable sources, as well as articles from reputable news organizations. Avoid popular publications and user-edited websites, such as Wikipedia. While Wikipedia is often unreliable and is not considered an appropriate source for most academic writing, it can be a good starting point for research. Check the “References” section of the Wikipedia article on your topic for useful sources. . Just because information comes from an apparently reputable source (such as a peer-reviewed journal, a scholarly book, or a news article), don’t assume that it is correct. Consider some of the following as you are doing your research:  Where is the author getting their information? Do they provide credible sources? Does the author provide convincing evidence to back up their arguments? Does the author have any obvious biases or agendas that affect the way they present or interpret their information? A primary source is any type of first-hand or direct evidence about your topic. Depending on the subject matter, a primary source might be something like a video recording of an event, data from a laboratory...


Tận dụng những sở thích chung giữa hai người. Để bạn bè của bạn đưa ra gợi ý. Nói về những kế hoạch của bạn. Để anh ấy biết thời gian biểu của bạn.

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If you share some interests, you have even more of a reason to go out on a date. Once you get to know the guy and know that you have a few things in common, you can use them as a reason to take your friendship to the next level.  Music is a great common interest. If you have the same favorite band, you can talk about the band and maybe mention that they'll be playing in town soon, and see if he asks you to go with him. Play up your interests so he has more of a reason to ask you out. See if you have the same favorite sports team. If you're really into the same baseball team, talk about the team and casually ask if he's been to a game recently. Use food as a talking point. If you both happen to mention that you love Greek food, you can ask if he's been to the new Greek place in town. Your friends can also help you get him to ask you out without coming on too strong. If your friend makes a comment at the right time, it could influence him to ask you to go on a date. Here's how your friends can help you hook your crush:  One of your friends can subtly tease him and ask when he's going to get up the courage to ask you out. Just make sure it doesn't seem like you told your friend to do this. If you're always around the guy, have a friend say, "Aw, there goes my favorite couple again." This will be awkward, but it'll let him know that people see you two together. Have a friend casually bring you up in conversation, to see how he reacts. If he reacts positively, the friend can say that you two should get to know each other better. If you find a way to casually talk about your plans, whether it's a plan to go to a fun concert or party or just to grab coffee in between classes, this will be an easy way for him to join in. If you mention something that sounds appealing to him, it will lead to a low-pressure hangout session that could turn into a date.  If you're going to a fun party that weekend, mention it. He may want to join in, especially if you have mutual friends who are going. If you happen to run into him, you...


Tận dụng phương pháp nhiệt. Tập thể dục thường xuyên. Thử châm cứu. Quan hệ tình dục.

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Applying a heating pad to your pelvis or taking a hot bath can help relax your pelvic muscles and dilate your blood vessels, which can stimulate blood flow and thus speed up your period. Consider this a reason to draw yourself a hot bath and take a while to soak. Your cramps will feel better and your period may run its course faster – and you get some much needed me-time, too. Exercising during your period can help alleviate PMS symptoms like bloating, fatigue, and moodiness. Many people find that getting regular physical exercise can also help manage the heaviness and duration of their periods in the long run. In fact, overexercising, or exercising more than your body is used to, can completely change your normal period schedule. Gymnasts and the like often don't get their periods at all because they work out so much. While you shouldn't work out so much your body gets stunted, exercising regularly does have many benefits. Acupuncture is among the oldest healing practices in the world, and is used to treat a wide array of physical ailments using pressure points rather than medicine. Getting acupuncture regularly can help regulate the menstrual cycle and alleviate mood swings, menstrual cramps, and other PMS symptoms. It’s great for stress, too. However, some believe that it can stop your cycle entirely, so be sure to talk to your doctor before you begin taking this route. New science says that orgasms can limit the duration of your period. How? Orgasms cause muscle spasms that in turn cause the blood from your uterus to flow out faster. If you can get over how it might be a little icky, it's worth a shot.  Most people have a higher sex drive during their periods, anyway. Wait till the 3rd day or so (or whenever your period is a bit lighter), lay down some towels, and stick to the missionary position. You may be surprised how much you like it. Though it's less likely, you can get pregnant during your period. Play it safe and use protection.


Tận dụng tiếp thị và quan hệ công chúng (PR). Sử dụng phương pháp kết nối truyền thống. Xây dựng kỹ năng chăm sóc khách hàng tốt. Mở website.

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You will want to reach out to potential customers in ways that make them want to use your business. This is especially important when you are first starting before you have an established, regular customer base.  Advertise in a way that catches customers attention at a minimum and hopefully goes beyond to capture their imagination. Be creative and appeal to the right aspects of the customers you want to use your business. Offer free samples of what you do to the right people, in order to get people saying good things about what you have to offer. Word of mouth (i.e. good PR) is the best way to attract new customers. If you get bad reviews or negative feedback, respond positively and fix the problem. People will be much less judgmental about mistakes if you're willing to fix them. Go to conferences, charity galas, meetings with complementary businesses and anywhere where your customers are likely to be highly concentrated. In other words: get out in public and interact with people. Use your friend's connections to meet people who may be able to help you. This kind of interaction is very important for starting a business. You can't exist in a vacuum after all. Be good at interacting with people. Practice reading between the lines of what people say. Learn how to meet needs they didn't know they had. Figure out how to make people happy. Be charming. Most importantly, be humble. The customer may not always be right but you need to be able to let them think they are. The world has moved online. Any business that wants to survive the next ten years is going to have a website. People will use it to contact you, find your location, learn your operating hours, ask you questions, make suggestions, and maybe even buy your products or services. In having a website and services which are available over the internet, you will be able to expand your service area out across your region or even the world.


Tận dụng tế bào (hình) que. Đeo kính màu đỏ hoặc kính bảo hộ. Tránh nhìn trực diện vào bất kỳ nguồn sáng nào. Cải thiện tầm nhìn ban đêm khi lái xe. Để mắt điều tiết theo bóng tối một cách tự nhiên. Sử dụng tầm nhìn ngoại vị. Cúi xuống thấp để tạo bóng và tìm kiếm tương phản. Mát xa mắt nhẹ nhàng. Sử dụng mọi giác quan để “quan sát”. Cân nhắc cách quan sát bằng âm thanh.

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Your rod cells take about 30 to 45 minutes to adapt to a change of light around you. Rod cells can only see black and white and have poor resolution but are very sensitive in night vision circumstances.  Photopigments are chemicals contained in both rod and cone cells that are light-sensitive and convert what you see into a language that your brain can understand. Rhodopsin is a photopigment found in rod cells that is critical to night vision. Your ability to adapt to darkness depends on some things that may be out of your control, such as your age, previous eye injury or damage, and any existing eye conditions. In order to see in the darkness, you need to understand what it takes to improve your utilisation of the rod cells and manipulate your eyes to more quickly adapt to a sudden change in light. If you are trying to look at a dim light, don't look directly at it. By doing this, you are utilising your rod cells instead of your cone cells which would happen if you look directly at the dim light. This trick is often used by astronomers. Rod cells don't pick up the color red, so 20–30 minutes of wearing red tinted glasses before you go into a dark area can help you to detect motion around you more quickly.  By blocking everything in the visible spectrum except red, the glasses will allow your rods to adjust to “darkness” of a sort before you head out. This is a common trick that aviators use when they don't have time to sit in perfect darkness and adjust before night-flying. Light sources will force your pupils to contract and diminish your night vision.  The pupil works like the aperture part of a camera, getting smaller or larger depending on the amount of light that is entering the eye. The more light, the smaller the pupil gets. In lower light situations, your pupil opens wide to let in as much light as possible. By looking directly into a light source, you are extending the amount of time it will take for your vision to adjust, or readjust, to the low light. If you can't avoid looking at a light source,...


Tận dụng tối đa hoàn cảnh của bạn. Giữ thái độ tích cực nếu hai người phải tiếp xúc với nhau. Tránh phán xét. Giả vờ cho đến khi bạn thành công. Sử dụng sự im lặng như lợi thế của bạn.

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Change can be good. Perhaps the relationship was emotionally taxing and causing you more stress than reward. Recognize the freedom you now have, which brings about new opportunities.  Feel the relief of not having to worry about the other person or be concerned with the drama they brought into your life. Spend time outside of work developing healthy relationships with friends, and others who could become romantic interests. Keep things “light and airy”, which means: stay away from deep thoughts, discussions, troubles or complaints. Portray a sense of calm and optimism that can't be pulled down by the negativity or awkwardness of the situation.  Focusing on the positive will guard against being pulled into negative discussions.  No one can take your power away from you if you remain positive. Reacting to an agitating remark will give your power to the other person. You are in control and responsible for your feelings. It is an important job. Be accepting of yourself. If you are feeling guilty or remorseful about having a relationship with someone in the work place, at school or with your roommate, you will need to forgive yourself. It doesn't mean that you forgive and “forget” what you did, and then do it again. Forgive with the intent of learning from your mistakes and stopping any attempts to self-sabotage yourself in the future. Actors get paid to pretend. You may not be an actor, but there might be a time when you need to pretend that you are doing fine when you really aren't. It is a way of protecting yourself from further hurt. Get yourself through an awkward interaction in any way that you can.  Discuss it later with a trusted friend or family member, which will allow you to process the feelings that were stirred up. Venting your feelings is a legitimate way of processing feelings and will probably make you feel better. Many people are not comfortable with silence. They feel compelled to put words into the air as if they will ease the tension in the situation. Develop a level of comfort with silence....


Tận dụng tối đa toàn quân. Kiểm soát trung tâm. Đừng thí quân một cách không cần thiết. Bảo vệ Vua của bạn.

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Do not keep moving your Knight around, just because he can give lots of checks. Use your entire army! One of the biggest rookie mistakes is to only using a few of your pieces. When that happens, the rest just end up lagging behind and make for easy captures for your opponent. So keep the board lively, keep your opponent on his toes. In your opening, place a few pawns one or two spaces forward and then start moving the other pieces. This allows more pieces on the first row to pass through and enter the playing field easily, giving you more offensive power. Since so many pieces can move about every which way, controlling the center is considered more beneficial than controlling the sides. When you dominate the center, your pieces have more mobility than they had at the edge or the corner. As an example, the knight only has two options to move from a corner, but he has eight options to move from a central square! Dominate the center as quickly as you can. It's for this reason that many people have their middle pawns start off the game. Just make sure you don't open up your king for an early checkmate by a well-placed bishop or a queen! This is pretty obvious, yet many players hang their pieces, even grandmasters as well! If you must give them away, have them be in a trade. Never just relinquish one mindlessly -- they're all valuable, whether it is a pawn or a queen. There is a point system, if you're curious. The more valuable they are, the more points they're worth:  Pawns are worth 1 point Knights are worth 3 points Bishops are worth 3 points Rooks are worth 5 points Queens are worth 9 points Kings are invaluable because if you lose your king, you lose the game. This is something you should pay special attention to. If you do nothing else -- if you aren't one much for doing the attacking -- you have to protect your king. Get him in the corner by castling, set up a fortress of pieces around him, make sure to give him a square to run, in case your opponent does manage to give you a check. You want to get your...


Tận dụng ánh nắng để làm sáng màu tóc một cách tự nhiên. Thử dùng vitamin C làm sáng màu tóc. Cân nhắc sản phẩm làm sáng màu tóc.

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While the sun can burn and tan (i.e. darken) your skin, it's also lighten your hair.  One of the easiest ways to lighten your hair is to simply spend a lot of time outside in the sun.  Always remember to wear sunscreen and protective clothing on your exposed skin so you don't get sun damage. The great thing about the sun is that it can be used on its own, or in combination with any of the other hair lightening treatments.  To have the sun lighten your hair faster, apply one of the mixtures mentioned in this article to your hair first, before going outside. To lighten your hair with vitamin C, you'll need to obtain vitamin C tablets or pills.  Crush 8-9 of your vitamin C tablets into a powder and then add the powder to your regular shampoo.  Use your shampoo normally and the added vitamin C will slowly lighten your hair. As an alternative you can make a hair mask with vitamin C.  Take 15-20 vitamin C tablets and crush them into a powder.  Then add the powder to a small amount of anti-dandruff shampoo to form a paste.  Apply the paste all over your hair.  Put on a shower cap or plastic wrap and leave the mixture on for 1-2 hours, then rinse off with water. If you have tried other lightening options and you haven't found them to work, or they do not last long enough to satisfy you, you may want to consider a more professional option.  Also, if you have dark hair and want a more dramatic lightening effect, or if you have previously colored your hair at home or at a salon, then you will need to see a professional hair stylist. Professional hair color products are not made equal.  There are several hair color products that are made without bleach or hydrogen peroxide, and even without other harmful chemicals.  Because each person's hair is different, your best option is to make an appointment with your hair stylist or colorist and ask them for the best non-bleach option.


Tận dụng ánh sáng tự nhiên. Thay bóng đèn. Tắt đèn.

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Open up your curtains and let the sun shine in! Using natural light whenever possible instead of relying on artificial light can greatly reduce the amount of electricity you use during the day. The same is true whether you work in an office or spend your days in your house. Exposure to natural light also increases happiness,, giving you an even greater incentive to raise the blinds.  Try to arrange your workspace so that natural light floods your desk. Keep the overhead lights off when possible. When you need extra lighting, use a low-powered desk lamp instead. Buy curtains or blinds in a light shade. They will still allow light to come through, but also provide privacy when you need it. Replacing regular incandescent light bulbs with compact fluorescent (CFL) or LED bulbs is a big energy saver. Incandescent bulbs release 98% of their consumed energy through heat, while CFL and LED bulbs are much more energy efficient and last several times longer.  CFL bulbs were the first alternative to incandescent bulbs, and they use only about 1/4 the energy of incandescent bulbs. They contain trace amounts of mercury, so they must be disposed of properly when they burn out. LED bulbs are newer to the market. They're more expensive than CFLs, but they last longer and don't contain mercury. This is the simplest, most common way to save electricity, and it really works. Start paying attention to how many lights are on in your house at a given time. Be mindful of how many lights you really need to be using at once. When you leave a room, make a habit of turning off the lights, every single time.  Use light bulbs which don't need to "warm up" for areas that have lights which are used for short periods of time. This information should be written on the bulb's packaging. If you really want to go all out, have your family use just one or two rooms at night, rather than spreading out all over the house and keeping your entire home lit. For maximum electricity savings, use candles! This old-fashioned system of providing light at...


Tận hường khoảng thời gian vui vẻ để ngừng suy nghĩ về sự phấn khích. Trở nên sáng tạo sẽ là cách để gây xao nhãng cho bản thân. Làm việc nhà. Lan truyền sự hào hứng của mình qua công việc tình nguyện. Cung cấp cho bản thân một chút gợi ý về yếu tố khiến bạn hào hứng.

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Immerse yourself in a challenging video game. Throw a ball to your dog. Go on a bike ride with your younger sibling(s). Watch a whole bunch of funny YouTube videos. Binge-watch that new show on Netflix. Just have some good old-fashioned fun.  Channeling your excitement into a positive and fun behavior can be effective at calming you down and distracting you from what's got you all wound up. Those who do not have fun often are actually more likely to experience criminality, obesity, and loss of creativity, researchers say. Even during times when you are not just looking for a distraction, you should take your playtime just as seriously as you do work time. There are a wide range of ways to distract yourself, both healthy and not. Using your excitement for a creative purpose is a productive and healthy way to spend your time.  Your options for being creative are a basically infinite. You could take a pottery class. Write a short story, poem or song. Draw. Buy a box of crayons and a coloring book of your choice. Paint a picture of your house. Grab your camera and try to take interesting shots of common household items. Art allows you to release or channel the nervous energy in your body. Some people have a hard time verbally expressing excitement, but making art gives you a vehicle to reproduce those feelings in physical form. Take the opportunity to momentarily forget what's making you so excited by getting your hands dirty and moving. Go home and make a list of household chores or errands that need completing, and get started on them.  Rake leaves, mow the lawn, wash the car, do the laundry, dust the ceiling fans -- just keep yourself busy and moving so as to not get caught back up in your excitement. Chores probably don't rank high on your list of distracting things to do. They're not all that fun. Still, much research has been conducted on the benefits of chores. Studies have found that adolescents who perform a set of chores tend to have a higher sense of responsibility, healthier self-esteem, and are more...


Tận hưởng khoảnh khắc một mình. Ngừng những hoạt động hoặc hành vi không lành mạnh. Hãy cho mình không gian. Cho phép mình được khóc. Hãy cười lên và bạn sẽ thấy vui hơn. Tập thể dục để có tâm trạng tốt hơn.

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If you discover that a guy you are interested in or involved with doesn’t care about you, the idea of being alone can be very scary and depressing. With a little effort, however, you can learn to enjoy the solitude and use alone time to help you recover.  Psychologists recommend that you heal by nurturing your relationship with yourself. This means being comfortable and content spending time in your own company.  One of the great things about being on your own is that you can do what you want. A good step toward getting over a guy who doesn’t care about you is to think about and set aside time for specific activities you enjoy or think you might enjoy. Sometimes, it can be helpful to start out with more basic or small activities. For example, do you enjoy reading, having a cup of tea, or taking a bath? Make time each day for these things. Once you are comfortable taking time for yourself, you can move on to bigger activities such as going on a trip or enrolling in a class.  If you are a busy person, it can be helpful to schedule time so it is part of your daily routine. Is there a period during your day where you have half an hour to yourself? If so, fill that time with something you enjoy.  If you feel that you don’t have any time, ask yourself if there is a way to rearrange your schedule so that you can make time. For example, can you wake up 15 minutes earlier each morning or cut out a responsibility? You are important, and if this activity will help you feel more relaxed, confident, and independent, then it is worth the time investment. When you are trying to get over someone, it can be tempting to cope with your situation by engaging in unhealthy activities such as drinking, drug use, or casual sex. Although these behaviors might seem to provide temporary relief, they can be destructive and will not help you move forward with your life in a positive manner. If you are resorting to drugs, drinking, casual sex, or other destructive behaviors to cope, it’s a good time to contact a counselor or therapist who...


Tận hưởng sự tự do. Cố gắng duy trì tâm lý tích cực. Tìm kiếm sự thay thế cho những tiện nghi tại quê hương. Dành một vài ngày cụ thể để liên lạc với gia đình. Đặt một vài vật dụng quen thuộc quanh nhà. Viết thư theo kiểu truyền thống! Thiếp lập sự trông chờ cho bản thân.

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This may sound like terrible advice, but enjoying yourself is the best way to get rid of homesickness.  Moving somewhere new offers you the chance to choose how you want to spend your free time.  Focus on yourself; it’s important to do every once and a while, and being somewhere new provides the perfect opportunity to do so. Tricks to enjoying the solitary life include:  Exercise.  Get your heart rate up every day, however you prefer to do so.  Jogging is a great way to see your new neighborhood from a personal perspective. This will teach you about your new environment and make you feel more comfortable. Carry something to keep you occupied.  If you keep a journal, always have it with you.  Or, carry a book or magazine.  Reading and writing are great ways to both occupy your mind and express your thoughts. Do that thing you’ve always wanted to do.  Skydive.  Or, if it’s more your pace, go to an art museum.  Think back to the last time you thought to yourself, “I’d like to try that.”  Whatever it was, here’s your chance! Don’t confuse being alone in a new place with automatic loneliness.  There’s no rule that states being alone means you must feel lonely.  Remind yourself of this, out loud if you have to. Other helpful things to tell yourself include:  My time alone is only temporary. I may want to be somewhere else today, but it will get better here. Everybody feels lonely from time to time. I am strong and creative enough to handle some time alone. There are people in the world that care about me, however far away. I’m hanging out with myself right now, and that’s probably something I should do from time to time. If you’re missing the familiarity of your favorite coffee shop back home, or are worried about how to find a mechanic you can trust, reflect what it was about those places you liked.  Go out and find comparable versions of these places in the city where you live now.  Searching for something like a new favorite coffee shop will make it more apparent what sorts of space you enjoy to be in.  For...


Tận hưởng thời gian bên nhau. Thực hiện thói quen trước khi ngủ. Biết trước là bạn sẽ không thể ngủ ngon. Mặc đồ mà bạn cảm thấy thoải mái. Đi ngủ khi bạn sẵn sàng.

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You may be nervous about spending the night for the first time. However, remember that your boyfriend appreciates you for who you are. Not only that, he’s surely just as nervous as you. Take some of the pressure off by relaxing together and doing things you normally enjoy together.  Your boyfriend is probably nervous about you seeing what his house and room look like. Put him at ease by letting him know anything you like or appreciate about his living space. You can say something like, “I really like that poster you’ve got on the wall,” or, “Wow, this is a great location you’ve got.” If his place isn’t that great to hang out in, you can go for a walk or a drive. Take your date elsewhere and come back just to sleep. This may involve washing your face, brushing your hair and teeth and doing anything else you need to do before going to bed. Of course, at home you may have a more involved routine, but keep it streamlined for tonight. That way, you won’t spend all of your time in the bathroom with your boyfriend wondering what you’re doing.  You don’t need to explain what you’re doing in the bathroom. He may wonder, but that’s fine. If you usually braid your hair at night or tuck it up in a rag, you might want to skip that for the first few nights you spend together, if you’re comfortable with that. The first night you spend the night with another person, your brain actually stays a tiny bit awake during the night as a way of keeping you safe. You may wake up when your boyfriend moves around or changes positions in the bed.  Don’t plan to sleep over at your boyfriend’s house for the first time the night before a big day at school or work. You may need to catch up on sleep with a nap the next day, even if you try to go to bed early. If you hadn’t planned on sleeping over, you may not have brought a change of clothes or thought about planning for what you’d sleep in. Even if you did plan, it may not have made sense to bring pajamas or a change of clothes. What you wear to sleep will depend on how comfortable you...


Tận hưởng thời gian một mình. Tìm niềm đam mê mới. Tận hưởng sự độc thân. Không nên hẹn hò lần nữa cho đến khi bạn sẵn sàng.

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Before you can truly move on from your ex-boyfriend, you need to be able to enjoy your own company again. Though keeping a busy schedule and hanging out with your family and girlfriends will make you feel better, you should also be comfortable enough with the situation, and yourself, to be able to be content with spending a night in with a good book or a movie.  Set some goals that you want to reach on your own. Maybe you want to train for a half marathon, finish an epically-long novel, or teach yourself French. Coming up with challenging activities and reaching your goals will build your confidence and will make you look forward to spending some time by yourself. Write in a journal. This will help you reflect on everything that happened and to chart your progress each day.  Meditate. This is a wonderful activity that you can do on your own which will not only help you relax, but it will also make you feel more centered and in control of your own body. Meditation is not a group activity. Along with continuing to do all of the things you loved and making time to check in with yourself, you can also look out for any completely new activity that can make your life more meaningful and open up new ways of thinking for you. Check out photography, poetry, playwriting, or any other solo-activity you've always wanted to try but were too afraid to do. Talk to your close friends or family members who have a deep passion. Maybe they can help you find a new activity that will make your life more meaningful. Though you may think it's impossible to enjoy being single when all you can do is think about your ex-boyfriend, you should enjoy this time to be carefree and to have some fun without overthinking every little thing you do or say. Have fun dressing up and going dancing with your girlfriends, flirting with some guys, or just doing the things your ex never wanted to do, like going biking or reading in a coffee shop.  Take some tips from your single girlfriends. They'll know how to live it up. Have fun dressing up when...


Tập Cardio thường xuyên. Chuẩn bị cho buổi tập thể dục. Thử tập sức bền/tập tạ. Tập thể dục cho săn chắc vùng bụng hoặc cơ trung tâm.

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An exercise as easy as power walking can result in fast and efficient weight management all over, including your belly. There are several fun ways to stay active, even while taking care of a nursing baby.   Power walk or run while pushing your child in a stroller around your neighborhood. This is a pleasant way to get some exercise for yourself and some fresh air for your baby. There are many exercise strollers available on market. Some are designed for serious running, while others are more tailored to a brisk walk. Find one that suits your exercise needs. If you dislike the bulk of pushing around a stroller, consider buying a baby carrier or sling to use on walks and outings with your baby. Make your cardio workouts a social event. If you know other moms with young children in your area, invite them to go for a walk. This is a great way to get out and socialize, which can be difficult if you are staying home to care for your baby. Everything in moderation. Do not exercise to the point of exhaustion, but even vigorous exercise is fine while breastfeeding (after getting the green light from your doctor post-partum of course). There are a few extra steps you as a nursing mother should take before engaging in exercise for your own comfort and the comfort of your baby. It is important to keep your body and your breasts in good shape for nursing and milk production.  Wear a supportive sports bra when doing vigorous activity. Supporting your breasts with a well-fitting bra reduces nipple friction and discomfort. Nursing sports bras are now available for active moms. Drink some extra water before and during your workout. An extra two of three glasses of water will help ensure that you do not get dehydrated, which can affect your milk supply. Try to nurse before your workout. This will settle your baby, if you are bringing him or her along, and working out without engorged breasts is much more comfortable.  If you sweat extensively when working out, rinse your breasts before nursing. Some babies don’t like the taste...


Tập Squat (gánh đùi). Tập Walking Lunge (bước đi chùng chân) Tập Box Jump (nhảy lên hộp). Tập đá đùi trước. Tập Standing Leg Curl (cuốn tạ đứng). Thực hiện bài tập Stiff-legged Deadlift.

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Do squats. This is the single best exercise you can do to help fill out your thighs, since it engages the most muscle fibers in the area. If you're a beginner you can do squats without weights. For more advanced athletes, hold a barbell bearing weight you can lift for 10-12 reps. If you’d prefer not to use a barbell, you can use two dumbbells instead. Here's how to correctly do a squat:  Stand with your feet shoulder-width apart. Bend your knees and squat, lowering your bottom until your thighs are parallel to the floor. Keep your knees aligned right above your toes. Hold the position for 10 seconds. Push back up to starting position. Repeat 10-12 times for 3 sets. . Do sets of 10-15 reps for each leg. Start with one set and build up to 3 or 4 sets. Try holding dumbbells at your sides to add resistance and help build more muscle. These work your glutes, quadriceps and hamstrings, and over time they can help you build muscle to make your legs fill out.  Take a big step forward with one foot. As you step, drop your back knee toward the floor. Keep your torso perpendicular to the floor. Rise into starting position and lunge with your other foot. This is another great exercise you can do with minimal equipment, and it’s great for  getting bigger calves. Stand in front of an exercise box or step that you can easily jump upon. The taller the box, the more difficult it will be. Start with toes pointed toward the box. Jump explosively and land on the box with the balls of your feet. Jump back down to the floor. Repeat.  Be sure the box you use is heavy enough that it won’t slide when you land on it. It’s not a good idea to use dumbbells when you do box jumps; you might need your hands to catch yourself if you trip. For this exercise you will need a leg extension machine, which is standard in any gym with a weight room. Start with weights that provide light resistance and go for the burn.  Sit on the leg extension machine with your knees bent and your feet under the lower bar. Extend your leg, keeping a slight bend at...


Tập aerobic, hoặc cardio. Chơi các môn thể thao đồng đội. Thử các môn thể thao cá nhân. Nếu muốn, bạn có thể chạy marathon hoặc bán marathon. Tích hợp luyện tập tăng cường cơ bắp vào chương trình tập thể dục.

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Cardio has a number of very specific health benefits, in addition to being an excellent way of burning fat and losing weight. It improves respiration, strengthens the heart muscle, reduces stress as well as the incidence of depression. Here are some cardio exercises that you can try to lose weight quickly:  Swimming Running Cycling Boxing Walking Team sports are great at motivating people to go the extra mile when it comes to working out. Much of the time, people lose themselves completely in the competitive aspect of sports, burning plenty of calories over several hours. Try joining a local intramural team, or make your own league playing with friends or co-workers. Here are some popular sports that are also great at burning calories.   Basketball. Running up and down the court is said to help burn between 812 and 946 calories per hour.  Soccer. Notorious for its grueling pace and non-stop running, playing soccer can help you burn between 740 and 860 calories per hour.  Ice hockey. A downright physical sport, hockey is expected to help you burn approximately 500 calories per hour.  Play football or flag football. Although it's difficult to say exactly how many calories you can burn playing football, a general estimate is that football players weighing 200 pounds burn upwards of 900 calories, while flag football players weighing 200 pounds burn upwards of 700 calories. Test your own determination and enduring by competing in an individual sport. Individual sports are, in many ways, a test of how far you're willing to go in order to achieve your goal. They're tests in which you often put your body on the line, but come away with something very tangible to show for it: Glory, or in our case, gutted calories.  Try rock climbing. Although it doesn't sound as intense a workout as basketball or soccer, rock climbing is indeed a calorie buster. Expect to burn between 810 and 940 calories for each hour of intense rock climbing. Try skiing or snowboarding. Even though it's hard to ski or snowboard the year round,...


Tập bài tập Cardio (tập cơ tim) và hoạt động thể chất ít nhất 3-4 ngày mỗi tuần. Tham gia nhóm tập thể dục hoặc câu lạc bộ thể thao. Bỏ thuốc lá Giảm mức độ căng thẳng Ngủ đủ 8-9 tiếng mỗi đêm.

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Doing even moderate exercise three to four times a week can help your body stay healthy and reduce the demands placed on your heart. Talk to your doctor about an exercise program that will work with your fitness level. If you are overweight or out of shape, your doctor may suggest a light walking program to start and working up to jogging or running. Regardless of the type of cardio exercise you do, it’s important that you try to maintain a consistent workout routine where you are physically active at least three to four times a week. It can be difficult to stay motivated when you are trying to get fit, so seek the support of others and join a workout group or a sports club. Having a social component to your workout routine may help you stay motivated and monitor your progress. . If you do smoke and are diagnosed with heart problems or are overweight, you should try to quit smoking. If you don’t smoke, you should avoid secondhand smoke. Smoking damages your blood vessels and causes your blood pressure to spike, thereby reducing the amount of oxygen in your blood and making your heart work harder and beat faster. Your doctor may be able to recommend a program to help you quit smoking or another form of treatment. . Stress can cause your heart to beat faster, your breathing to be more heavy, and your blood pressure to rise. Being anxious, upset, or stressed out will only make your existing heart conditions worse. Look for ways to reduce stress in your life. Focus on delegating tasks to others, if possible, and taking time out to take a 10 minute power nap or sit down and rest. You can also do relaxing activities, like a hobby or a passion. Spending time with friends and family can also be a good stress release. . It is essential that your body is well rested so your body and your heart do not feel overworked. If you have difficulty sleeping at night due to shortness of breath, use a pillow to prop your head up. You can also discuss medical options if you snore at night, such as getting tested for sleep apnea or...


Tập bài tập Cardio (tập cơ tim). Tạo cơ bắp với bài tập rèn sức mạnh. Áp dụng bài tập ngắt quãng. Tăng cường hoạt động thường ngày. Tập thể dục tại nhà.

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Cardio is the quickest way to burn calories immediately.  Include moderate to vigorous intensity exercise a few times a week and focus on exercises that involve intervals to aid in fat burning. This will help burn calories from fat in addition to boosting your cardiovascular health.  Aim to include at least 150 minutes of moderate intensity (where you can say a short sentence fairly easily) activity each week.  However, adding in vigorous activity (where you can't say more than one to two words at a time) burns more calories per minute.  You don't have to force yourself to pound the pavement in a dead sprint. Swimming, cycling, boxing, and tennis all offer effective alternatives to running and elliptical machines. If you're not quite ready for vigorous exercise, start walking briskly on a treadmill at an uphill climb, use a stationary bike, or get acquainted with an elliptical machine. You can do these at a level catered to your ability. To lose the most amount of fat, a combination of weight training and cardio is the most effective exercise plan. Although cardio burns more calories in the short-term, weight lifting or strength training helps build lean muscle mass that can increase how many calories you burn over the long-term.  Include at least 20 minutes of strength training at least two times a week.  However, the more time you spend doing strength training exercises, the more lean muscle mass you can build.  Gaining lean muscle can work wonders for your metabolism. Studies have shown that increased muscle mass helps increase your metabolism and burn more calories even when your body is at rest. Exercise does increase your metabolism, but interval training does so even more. High-intensity interval training has been shown to be more effective at burning calories from fat than other forms of exercise.  Interval training has also been shown to increase your metabolism and keep it raised for up to 24 hours after your work out.  Interval training is a short workout that alternates between short bursts of...


Tập bài tập Kegel. Dùng dụng cụ nâng đỡ bàng quang. Dùng kem estrogen. Chườm ấm lên vùng bụng dưới. Trao đổi với bác sĩ về thuốc cholinergic.

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Women and men alike can benefit from doing kegel exercises, which strengthen the pelvic floor and improve continence and urinary flow. You can do Kegels anywhere, simply follow these instructions:  While urinating, squeeze the muscles that stop your flow midstream – those are the muscles you want to isolate. You can do the exercise in any position. Tighten those muscles, hold for 5 seconds, then relax. Repeat this several times in a row. Gradually work up to holding the contraction for 10 seconds, then resting for 10 seconds. Try to do three sets of ten repetitions every day. Don’t squeeze other muscles like your abs, legs, or butt. Focus on flexing only your pelvic floor muscles. Sometimes, vaginal childbirth or heavy coughing or straining can weaken the muscles that hold your bladder in place, causing your bladder to droop into the vagina, also known as a prolapsed bladder. This can affect how well you can urinate, and may be your problem if you have a feeling of fullness or pressure in your vagina or pelvis, it feels worse when you strain or bear down, you feel like your bladder isn’t fully empty after you urinate, you leak urine during intercourse, or you see or feel a bulge of tissue in your vagina.  Ask your doctor about getting a pessary – a support for your bladder that sits inside your vagina. In severe cases, you can have surgery to reinforce your pelvic muscles and ligaments. Most women with leaking or weak stream experience the trouble after menopause – as estrogen decreases, skin and tissues thin and weaken. Using an estrogen cream that’s made for your vagina may help strengthen the surrounding skin and tissues. Ask your doctor or OB/GYN whether your urinary troubles might be helped with “topical” estrogen. Place a hot water bottle or heating pack on your low abdomen between your belly button and your pubic bone. Like with other muscles, the heat may relax your bladder and help you urinate more freely. You can also try taking a hot shower or soaking in a warm bath. Cholinergic medications...


Tập bất kỳ bài tập nào. Thử tham gia lớp học tập thể dục theo nhóm. Thử các hoạt động mạo hiểm.

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This is a quick, effective, and long-lasting way to increase your production of endorphins. All types of exercise cause endorphins to be released into your bloodstream, considerably improving your mood. While the famous "runner's high" that marathoners feel is a worthy prize to reach for, you don't have to be a seasoned athlete to reap the benefits of exercise. You can release endorphins by doing any of the following activities:  Walking, hiking, jogging, biking, or swimming Team sports like softball, basketball and soccer Gardening, yard work, cleaning Pairing physical activity and social connection can stimulate extra endorphin production. When you're doing something with a group of people, the energy level is higher and more endorphins are released. Try signing up for group class in one of the following activities:  Dance of any kind Zumba Kickboxing, karate or another martial art Pilates or yoga For a real rush, try activities that stimulate your “fight or flight” response. While it's not practical to think of daredevil activities as an everyday way to boost your mood, it's something to keep in mind when you're looking for an exciting new activity to try. Here are a few daredevil activities that'll give you a rush:  Skydiving Bungee jumping Hang gliding Roller coasters


Tập bỏ thói quen nhìn ngực phụ nữ. Tập trung vào cuộc trò chuyện đang diễn ra. Hãy nghĩ về hậu quả khi một phụ nữ bắt gặp bạn đang nhìn ngực của họ. Nhắc nhở bản thân rằng cô gái đang cùng bạn trò chuyện không phải là đồ vật.

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Staring is a habit, and like any other habit, it can be broken. With a conscious effort, you can start having more meaningful and respectful interactions with girls. Practice not looking, and soon you won't.  When you're with a girl, notice when you look, and remind yourself to look away. If you're about to see someone you find attractive, remind yourself not to stare at her. Listen intently to what she’s saying to you and come up with meaningful responses and questions to ask her. Let the conversation distract you from wanting to look at her body. For example, if you’re having a conversation about movies, think of a movie you’ve seen recently and tell her about it. Tell her what you liked and didn’t like about it, and answer any questions she has for you. She would probably feel uncomfortable and avoid talking to you in the future. She might say something to you about it and cause a scene in front of other people. However she responds, you’ll probably lose out on a meaningful relationship and feel ashamed. Keep these things in mind whenever you feel tempted to stare at a girl’s chest. Think about how she is an individual with complex feelings. If you’re having trouble viewing her as a person, try thinking about what her friends and family are like, or what kind of things she might like to do for fun. This will help you relate to her as a person.


Tập cardio và nâng tạ. Đan xen các bài tập cardio. Lên thời gian tập luyện. Tập gián đoạn cường độ cao (HIIT). Nhớ nghỉ ngơi.

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and weight lifting. While cardio does burn calories faster than weightlifting, if you want maximum fat burning, you need to do both. If you want to get toned, go for less weight and more repetitions when it comes to strength training. And if you're looking to bulk up, go for more weight and fewer repetitions. But anything is good! Cardio has any number of forms — swimming, boxing, running, and cycling might be some of the most common, but don't forget basketball, chasing the kids around, walking the dog, and dancing! If it gets your heart pounding, it counts. rosstrain your cardio. There are two things you want to prepare yourself against: plateauing and boredom. They're both terrible in their own ways. And the best way to fight these (if not the only way)? Crosstraining. That basically means you're doing a bunch of different activities, switching it up on your mind and body. Your mind doesn't think, "Aww, man, this again?!" and your muscles don't get used to it and aren't just phoning it in. For example, on Monday, you're hitting the pavement, Tuesday you're going for a swim, Wednesday is your day of rest, Thursday is the elliptical, and Friday is cycling. Easy! You could combine activities in one day, too. Alright, more controversy. There's a whole bunch of stuff out there that'll tell you so-and-so time is best for cardio and so-and-so time is best for weights and then there's others that'll tell you the time that is best is the time that feels best to you. Here's the lowdown:  Some people say that cardio on an empty stomach in the morning is best. Your body has been fasting all night and it's going straight to those fat stores. Others say nope, your body goes straight for your muscles. The verdict? Well, if it makes you feel dizzy and nauseated, we're going to go with the latter. Some say that weights should be done before cardio. Cardio depletes your glycogen stores, so when you go to hit the weights, you can't do it. And when you can't do it, you don't build muscle. However, this is more important for...


Tập cho bắp tay trước. Tập cho bắp tay sau. Làm săn chắc cơ đen ta. Kết hợp các bài tập ngực.

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This is the 2-part muscle at the top of your upper arm connecting your shoulder to your elbow joint.  Your biceps help you curl your foreman towards your body and upwards.Toning this muscle gives a toned look on the front of your arm.  Try the following exercises:  Bicep curls.  Stand straight with a dumbbell in each hand. Keep elbows close to your body and keep your palms facing forward. Keeping the upper arms stationary, lift the weights towards your body while contracting your biceps. Continue to raise the weights until the dumbbells are at shoulder level. Slowly release your arms back down until hands are by your sides. Hammer curls.  Stand up straight with a dumbbell in each hand.  Your palms should be facing your body. Lift the weight forward until the the weight is at shoulder level. Slowly release your arms back down to your sides. This 3-part muscle at the back of your upper arm connects the back of the shoulder to your elbow joint.  The tricep helps your arm extend overhead or in backwards motion.  Toning the triceps helps prevent the look of "flabby arms".  Try the following exercises:  Tricep push ups.  This exercise is similar to a regular push up except for the position of the elbows.  Start by getting down into a plank position, with arms straightened underneath your shoulders.  Lower your body until your chest is a few inches from the floor.  Your elbows and arms should be flush with the side of your body.  Push your body back up towards the starting position in a quick motion.  Keep your abs and back muscles tight throughout this exercise. Push-ups.  Get down into a plank position, with arms straightened underneath your shoulders.  Lower your body until your chest is a few inches from the floor.  Your elbows should be pointing outward away from your body.  Push your body back up towards the starting position in a quick motion.  Keep your abs and back muscles tight throughout this exercise. Tricep dips.  With your back facing a bench or stable chair, place your hands on the edge of the...


Tập cho chó con chịu ở một mình bên ngoài. Khen ngợi hành vi đúng của chó. Từ từ tăng thời gian chó con ở một mình. Cân nhắc sử dụng sản phẩm giúp chó bình tĩnh.

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Whether inside or outside, you'll need to get your puppy used to the fact that you won't be around all the time. You can practice indoors by leaving your puppy in one room and leaving for a few minutes, then returning. Then begin putting the dog outside for short periods of time, one to five minutes to start. You need to accept that the dog will probably cry and make a fuss while it is outside.  Only leave a dog outside if you have a safe and secured fenced-in area. You must train the dog that nothing good will happen when they cry.  Only let the puppy in when it is quiet and (preferably) lying quietly. If you give in and go out with the dog or allow it to return inside when it is whining, then you are giving positive reinforcement to the unwanted behavior. Leave your puppy with a distraction, like a Kong toy stuffed with wet food, to keep them occupied and to help them associate the yard with positive things. This is a big key to training a dog. Once an allotted amount of time is up (remember to start with small time increments), go outside and praise the dog profusely with attention and petting. Maybe even give the pup a treat. The dog will eventually make a connection that if it is quiet and well behaved outside, it will be rewarded for that behavior. Continue the training by lengthening the time outside until the dog remains quiet outdoors for at least an hour (as long as the weather is nice). Now the dog should be able to better deal with the separation anxiety when left outside or alone. Hopefully the pup will just quiet down and take a nap instead. Make sure the puppy always has fresh water available. There are calming products available to help puppies with being alone. For instance, the dog appeasing pheromone (D.A.P.) has been shown to calm puppies in dog obedience classes. These come in collars, sprays, wipes or diffusers.


Tập chống đẩy Tập động tác T-plank. Tập đẩy ngực: Tập ép ngực. Tập siết khuỷu tay. Tập pilate hay yoga.

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. Push-ups are a great chest exercise which will help to produce firmer pectoral, arm and shoulder muscles. To perform correctly:  Get into a plank position, with your hands slightly more than shoulder-width apart and your legs resting on the balls of your feet. Slowly lower yourself down to the ground by bending your elbows. Remember to keep your back straight and your stomach muscles sucked in. Raise yourself back up to the plank position, then continue for 15 to 20 more repetitions. If this exercise is too challenging, you can modify it by balancing on your knees instead of the balls of your feet. This exercise will help to stretch out your chest and build muscle, while also toning your arms. You will need a set of 5 to 10 pound dumbbells. To perform this exercise correctly:  Take a dumbbell in each hand and get your body into a push-up position (you will be resting on the dumbbells). Place your feet just over a hip-width apart, as this will provide more stability. Lift your right hand straight up into the air, twisting your torso and turning your chest and upper body to one side. Stack your arm above your shoulder and keep your hips in place — the movement should be in your torso and upper body only. Your body should be forming a "T" shape. Return to the starting position, then repeat with the left arm. Continue until you have completed 10 repetitions with each arm. Chest presses will firm and tone the pectorals, while also working the arms. You will need a set of 5 to 10 pound dumbbells for this exercise.  Lie on your back on the ground or on an exercise bench, holding a dumbbell in each hand, with your palms facing away from you. Bend your elbows so your arms form a 90 degree angle, keeping your upper arms parallel with your shoulders. Slowly extend your arms, stretching them towards the ceiling, directly above your chest. Slowly bring your arms back to the starting position, then continue for 15 to 20 repetitions. The chest fly exercise builds muscle in the chest. You will need a set of 5 to 10 pound...