Article in English: Routine can be the enemy of creativity because it removes the need for quick thinking and new ideas. New stimuli will keep you on your toes and open your mind up creatively. Try to shake up your everyday life with a few small changes, such as:  Taking new routes to get to work or school. Changing the decor in your home or office regularly. Listening to different music, podcasts, or radio stations. New environments can inspire us and awaken our sense of creativity by offering new sights, sounds, and experiences. Visit new restaurants, coffee shops or stores in your area to explore. Travel to parks, libraries, and museums in nearby areas to experience new surroundings and get out of your comfort zone. Learning new things in an enjoyable way is an ideal way to open your mind. Fun hobbies can reawaken your adventurous spirit and improve your overall outlook. Look for hobby-related courses at local community centers or search online for interesting classes in your area. Fun hobbies could include photography, archery, painting, wood carving, baking, and cooking. Waking up earlier in the morning will give you extra time to be creative before you have to deal with other responsibilities. A few extra hours of free time before work may be the ideal window to approach new ideas with a clear mind, free of distractions. Being awake at a different time of day may also inspire new thoughts and insights. Try changing your wake-up time gradually to avoid overwhelming your body’s natural sleep cycle.

Summary in Russian:

Измените свой привычный распорядок дня, чтобы расширить мыслительный процесс. Проводите время в разных местах, чтобы получать новые стимулы. Пробуйте новые хобби, чтобы расширить свой жизненный опыт и обрести новые таланты. Начните вставать рано утром, чтобы использовать свое время по максимуму.


Article in English: Routinely sweeping the hardwood removes dirt and protects the seal on the wood while mopping. It should also be done before you mop. Add 1/4 cup (60 mL) of white vinegar to a gallon (3.8 L) of warm water. Stir thoroughly to get a natural cleaner effective on grime.  Vinegar is an acid, so too much of it can wear away the seal on the wood.  You may also put in a few drops of an essential oil, such as lemon or lavender, for a pleasing smell. Place the mop in the solution, then wring it out before use. This is necessary to do to avoid leaving lots of water on the floor. Cotton mops can make wringing difficult, so consider using a microfiber or spray mop. To clean small areas, use a cloth or sponge. Go over the entire floor with the damp mop. The first pass will loosen up any debris. You may have to go over a second time to remove all of the dirt. When the mop starts leaving streaks, be sure to rinse it off in the sink with hot water. Change out the cleaning solution once it appears dirty. When using a mop, you may see water pooling on the floor. Don’t leave this to sit. Use a clean, absorbent towel to quickly pick up excess water. Be sure to wring out your mop to avoid causing damage to the wood. Optionally, you can wipe the floor with a clean, non-abrasive towel. One way to do this is to attach it to the mop with a clamp, but you can also do this by hand. Work in the direction of the grain. Not only will this shine your floor, but it will ensure that you haven’t left any water standing on the floor.

Summary in Russian:

Заметайте каждый день. Смешайте уксус с горячей водой. Смочите швабру в моющем средстве. Помойте пол. Проверяйте, остается ли на полу вода. Натрите пол тканью из микрофибры.


Article in English: Rub a cotton ball into a bit of petroleum jelly. Use your fingers to work the petroleum jelly into the fibers of the cotton, thoroughly coating the entire piece. You could use a cotton makeup pad instead of a cotton ball, if desired. Either option should work well. Grab the cotton ball or cotton pad with a pair of tweezers and slowly lower it into a pot of melted candle wax.  Work carefully to avoid accidentally burning yourself on the wax. Coat the majority of the cotton, leaving only a small patch uncovered. Place the coated cotton on a sheet of wax paper and let the wax on the cotton cool and harden. Place the coated cotton in a plastic bag or plastic container. Keep them there until you are ready to use them. Make sure that no moisture can get inside the container as you store it.

Summary in Russian:

Вымажьте ватные шарики в вазелине. Иначе, опустите вату в расплавленный воск. Храните растопку в плотно закрытом контейнере или пакете.


Article in English: Rub a quarter-sized amount of castor, almond, or baby oil between your fingers to warm them. Place both of your index fingers in the center of your forehead, between the brows. Massage your forehead in a circular motion, moving from the center out towards the temples. Repeat this 10 times using constant and firm pressure.  The oil helps to lessen the friction caused by your fingertips rubbing against your face. Scented oils can be soothing and relaxing as well. Massaging the sinuses and the tissues surrounding the sinuses can help relieve pressure and help drain mucus-filled sinuses. Place your thumbs on the bridge of your nose, just next to the inner corner of your eyes. Apply constant, firm pressure to the area for one minute, then move your fingers in a circular motion for an extra two minutes.  Keep your eyes closed.  If you are using an oil, make sure you don't get oil into your eyes. Oil isn't harmful but it could make your vision temporarily blurry. For some, using the index finger may be more comfortable.  Using the thumbs is recommended because they tend to be somewhat stronger than other fingers. Rub about a quarter-sized amount of castor, almond, or baby oil between your fingers. Place  your thumbs (or, if you prefer, the index and middle finger) on both sides of your cheeks, next to your nose. Apply constant, firm pressure on the area for one minute, then move your fingers in a circular motion for an additional two minutes.  Keep your eyes closed.  You can also start by massaging the outer part of your cheekbone, near your ears. Massage in a circular motion and move your fingers along the cheekbone towards your nose. Repeat this 10 times. If you are using an oil, make sure you don't get oil into your eyes. Oil can temporarily blur your vision if it gets in your eyes. Rub a bit of oil between your fingers until they warm up. Use your index finger to stroke along the sides of your nose, moving them downward. Repeat this 10 times. Then, place your fingers on the bridge of your nose and apply constant...

Summary in Russian:

Помассируйте лоб. Помассируйте переносицу. Помассируйте скулы, чтобы облегчить заложенность носа и боль. Сделайте массаж носовых пазух.


Article in English: Rub all sides of the pork belly with the salt, pepper, and chili powder. Wrap the meat in plastic wrap, then let it sit in your refrigerator overnight.  Mix the spices together in a small dish before rubbing them over the surface of the pork belly. Doing so will ensure an even distribution of each spice. If you're short on time, you don't have to let the pork sit overnight. Doing so can help tenderize the meat and improve the flavor, but it will still cook just fine if you season the meat and immediately proceed to the next step. Using a sharp knife, cut parallel diagonal lines across the skin-side of the pork belly. Cut a series of perpendicular diagonal lines over the first set, creating a cross-hatch pattern. Scoring the skin will help the fat render as the meat cooks. Try to cut through both the skin and top layer of fat, but don't cut too deeply into the meat beneath these top two layers. Pour the olive oil into a large skillet and set the pan over medium-high heat. Wait roughly 60 seconds for the oil the become adequately hot. Carefully turn the pan so that the hot oil coats the entire bottom. Place the pork belly in the hot oil. Sear each side for 60 seconds, or until it looks light brown and crispy.  You need to sear the thin sides of the pork belly, too. This may require you to hold the pork belly in place with tongs. The pork belly won't crisp up much in the slow cooker, which is why you should brown the skin on the stove before cooking the rest of the meat. Spread the carrots and sweet potatoes over the bottom of the slow cooker. Place the pork belly on top, then pour the apple cider vinegar over everything else. If desired, you can use other root vegetables instead of sweet potatoes and carrots. Brussels sprouts, potatoes, and turnips are other popular options. Cover the slow cooker and switch it onto its high heat setting. Allow the pork belly to cook until done—roughly 4 to 5 hours. When ready, the pork belly should reach a minimum internal temperature of 160 degrees Fahrenheit (70 degrees...

Summary in Russian:

Приправьте мясо и оставьте на ночь. Надрежьте свиную шкурку. Разогрейте на сковороде оливковое масло. Обжарьте кусок грудинки со всех сторон. Поместите в медленноварку все ингредиенты. Готовьте при высокотемпературном режиме от 4 до 5 часов. Подавайте блюдо  на стол горячим.


Article in English: Rub aloe vera gel or a broken leaf from an aloe vera plant on the bite area to relieve itching. Aloe is well known for its ability to soothe and heal problematic skin areas. Fresh basil leaves that are crushed and directly applied to the area also naturally relieve itching symptoms because basil contains thymol and camphor, both of which are natural itch relievers. Basil can also be useful in repelling insects so you don't get any more bites. Either roll the plantain leaves between your fingers to extract the juice or rub the juicy leaf over the mosquito bite. The itch should go away in less than a minute. Dabbing small amounts of lavender oil directly on the affected area can relieve the itching quickly. Alternatively, try dabbing some witch hazel on the bite. This oil is known as a cure-all for many problems and it can also alleviate the itching from mosquito bites. Add a drop of tea tree oil to an ice cold compress of witch hazel. It helps stop the burning feeling and the itch.

Summary in Russian:

Попробуйте алоэ. Попробуйте базилик. Приложите подорожник. Нанесите лавандовое масло. Попробуйте масло чайного дерева.


Article in English: Rub lotion on yourself when you get out of the shower and before getting dressed, or rub it on your hands intermittently throughout the day. Dry skin contributes to static electricity and static shock, so lotions and moisturizers help to prevent static electricity from accumulating on your body. Switch from wearing synthetic fibers (polyester, nylon) to wearing natural fibers (cotton), which are low static materials. If your clothes are still affected by static electricity, you can rub dryer sheets on your clothes, or spritz them with a little bit of hairspray. Wear leather-soled shoes, which are excellent for reducing static shock, rather than rubber-soled shoes, which accumulate and create static electricity.  Try experimenting with different kinds of shoes to see which shoes create the least amount of static shock. If you can, walk barefoot in the house. Some shoes worn by those who work with electronics have conductive strands woven into the soles of their shoes which discharge static electricity as they walk.

Summary in Russian:

Увлажняйте кожу. Смените гардероб. Носите соответствующую обувь.


Article in English: Rub makeup cleanser or soap for sensitive skin on the pad and metal area of the curler with a cotton pad or sponge. Make sure there is no leftover makeup on the pad or metal parts of the curler. Rinse all of the soap and residue off with water. If your curler has makeup residue on the pad before you curl the lashes, the residue can create clumps of mascara and leave you with a less-than-ideal curl. Hold the end of the curler near the hot air for 10 - 20 seconds. Use a dryer with a concentrator nozzle and keep it pointed toward the clamp. Let curler cool down to a warm temperature so that it does not hurt to touch the metal parts. Be careful when touching the metal parts of the curler. These parts absorb the most heat and can burn your skin. Run the eyelash curler under hot water for 10 - 20 seconds. Let it cool down to a warm and touchable temperature. Make sure you can hold it there for at least 3 - 5 seconds without it burning. If it does burn, allow it to cool for 10 - 20 seconds before testing again. If the curler is too hot for skin, it's too hot for your lashes. Putting a curler on lashes is too hot can damage and even remove them. Gently clamp the warm curler 2-3 times on each set of lashes. Start near the lashline or band and work outward toward the tips of the lashes. This helps give a more natural look. After your lashes are curled, use mascara to add depth and length.

Summary in Russian:

Очистите щипцы водой и мылом. Нагрейте щипцы для ресниц феном. Если у вас нет фена, подставьте щипцы под струю горячей воды. Проверьте температуру щипцов на тыльной стороне ладони. Завейте ресницы.


Article in English: Rub off stains immediately either with a damp cloth and gentle soap or brush off (if it's soot, dirt, etc.). Some stains can be removed using a bristle brush, especially when they're new. The sooner the item is attended to, the better. If not, proceed with deeper cleaning techniques. Every two weeks, you should dry mop your limestone floors. If you have limestone countertops, you should also clean them with a dust absorbent fabric every other week. There are plenty of cleaning supplies that specialize in efficient, dry cleaning. You could use a dust mop on a table or countertop as long as the mop is clean. For areas around the house that get heavy foot traffic, use rugs, mats, or runners. Consider spots near doorways or hallways leading to a door. Most stains occur from dirt and mud tracked onto the floor. You should also have outdoor mats to wipe your feet off before entering your house. For the limestone table and countertop users, use coasters! Limestone is susceptible to ring stains and watermarks. Prevent any damage by having plenty of coasters available for you or your guests. Place hot cooking supplies on protective mats. Similar to the condensation cups, the heat produced off hot plates can stain and damage your surfaces too.

Summary in Russian:

Незамедлительно отмывайте свежие пятна. Очищайте известняк регулярно. Используйте коврики и ковровые дорожки. Пользуйтесь подставками.


Article in English: Rub the oil that came with your waxing kit (or another oil made for use on skin) to remove those bits of wax that are still stuck to your body. Gently massaging the dried wax with oil should loosen it right away. Then hop back in the shower and rinse yourself off with warm water.  Once all the wax is off, you can use a mild body wash to wash the area. Don't use bar soap, which can leave a film that leads to ingrown hairs. A natural moisturizer (nothing loaded with chemicals) will help soothe your skin, which may be red and irritated after your wax. Use a natural body lotion or a bit of coconut oil to treat the area. This will help prevent infection and ingrown hairs. If your skin feels inflamed even after moisturizing, apply a cool compress to help the inflammation go down. Your skin needs room to breathe and heal, and constricting it under tight clothing won't help. If you have time, spend a few hours wearing nothing but your bathrobe around the house. For the next few days,  wear boxers instead of briefs, and stay of skinny jeans until the waxed area is no longer red. Your tender skin will be susceptible to getting infected, so it's best to wait until it's no longer red and inflamed before having sex. The sensitive, pale skin you just waxed could easily burn when exposed to the sun or a tanning bed. It's probably best to avoid tanning this area altogether, but if you're planning to tan, wait several days after waxing to give your skin time to heal. If you end up with an ingrown hair or another inflamed spot that grows increasingly irritated, you may need to have it looked into by a doctor.

Summary in Russian:

Очистите интимную зону. Нанесите увлажняющее средство. Не носите обтягивающее нижнее белье или одежду несколько дней. Не занимайтесь сексом пару дней. Не загорайте на солнце и не посещайте солярий. Если вы занесли инфекцию, запишитесь на прием к врачу.


Article in English: Rub your thumb and finger together a bit to distribute the gel and warm it up. Hold your thumb under your eyelashes and slowly close your eye over your thumb.  Lightly hold your lashes and slide your fingers over them.  Repeat a couple of times to make sure the gel is thoroughly applied. Place your forefinger horizontally under your eyelashes and push them up against your lid.  Hold the position for at least thirty seconds while the aloe vera gel dries. Repeat with the lower lashes and on your other eye.  The curl will last longer if you gently pass a warm hair dryer over your lashes as you hold them in place. Be sure to use the warm setting, not the hot. After the aloe dries, you can apply mascara or leave if off.

Summary in Russian:

Выдавите небольшое количество геля с алоэ вера на средний палец. Нанесите гель на ресницы. Приподнимите ресницы, чтобы придать им изгиб.


Article in English: Rubber-soles are more likely to pass electric charges through your body, from your feet all the way to your hair. To avoid this, opt for leather-soled shoes instead. This way, you’ll avoid the small electric shock that comes along with static. Synthetic materials are much more likely to contract a charge, which then in turn produce lots of static. By choosing clothing made of fabrics such as cotton, silk, or wool, you’ll be less likely to have static in your hair.  For example, you could try sleeping with your hair tied in a silk scarf or using a silk pillowcase to protect your hair from static. Stay away from synthetic materials like polyester or nylon.

Summary in Russian:

Попробуйте антистатический крем. Рассмотрите вариант применения кондиционера в виде спрея.


Article in English: Rubbing alcohol is not as powerful as acetone or nail polish remover. It won't be as effective and may require more work; however, it is gentler and less drying than acetone or nail polish remover. Simply chose an item from the list below, apply/wipe/spray it to your skin, then wipe it off with a clean cloth or towel. Be sure to wash your skin afterwards with soap and water. Here are some things that you can try:  Body spray Hand sanitizer Hair spray Perfume Rubbing alcohol Spray-on deodorant Anything else that contains rubbing alcohol Brush on some nail polish onto the affected area and leave it on for a few seconds. Wipe it off using a clean cloth before it dries. The fresh polish will help peel off the old polish. You may still have to wash the area afterwards with some soap and water. You can also try using a topcoat. If the polish is in a small area, you can try scratching at it with your fingernail until it peels off.

Summary in Russian:

Попробуйте использовать спирт или содержащее спирт средство. Используйте еще немного лака для ногтей, чтобы удалить высохший лак. Попробуйте соскрести слой лака.


Article in English: Rubbing an ice cube over your pores for 10 to 15 seconds can help to tighten the skin and close up the pores, making them appear smaller. You should only do this on clean, freshly-washed skin. Make a paste from one tablespoon of baking soda and a little water.  Apply this paste to the problem areas and leave to dry for 5 to 10 minutes before rinsing with warm water. This can help to minimize the appearance of pores. Baking soda also dries out the skin, which can help to fight acne. Any method that reduces skin oil will also make pores appear smaller. Egg white masks are believed to tighten pores, making them appear smaller.  Mix 2 raw eggs whites with 1/4 cup of fresh orange juice. Apply this mask to the face and leave to sit for 15 minutes before rinsing with warm water. The orange juice helps to brighten your complexion.

Summary in Russian:

Используйте лед. Использование соды. Сделайте маску из яичных белков.


Article in English: Rubella (German measles or three-day measles) is an acute viral infection that affects both children and adults. It is caused by the rubella virus. Those who are affected usually experiences rash, fever, and enlarged lymph nodes.  This illness can resemble an attack of measles (rubeola) and can cause arthritis, especially in adults. Rubella is fatal during pregnancy because it can lead to fetal infection, a condition termed as congenital rubella syndrome. Rubella is common during the springtime and it usually affects school-aged children. Rubella is transmitted through direct contact with nasopharyngeal (nose and throat) secretions. It can also spread through air droplets which target the respiratory tract and the blood stream. In congenital rubella, transplacental transmission may occur. This is when the virus is spread from mother to the baby through the placenta. Health care professionals usually perform laboratory examinations to confirm rubella infection. These tests may include:   Nasal and throat swab: Cell cultures will be done to confirm the presence of the rubella virus. Samples of mucus from blood, urine and cerebrospinal fluid can also be examined.   Blood Test: The test will detect the presence of different rubella antibodies in the blood, indicating recent or past exposure to rubella virus or a rubella vaccination. It is usually recommended for women before becoming pregnant. Convalescent Serum. A fourfold rise in the antibody titers confirms the diagnosis of rubella. The rubella virus can be prevented using the measles/mumps/rubella (MMR) combination vaccine.  This vaccination is usually given to infants at 12 to 15 months old, but when epidemics occur the vaccination is given earlier. A second dose of the vaccine (known as a booster) is given at 4 to 6 years of age before entering to school.  It is particularly important for girls to receive the MMR vaccination in order to prevent rubella from affecting their future pregnancies. Women of childbearing age who are planning to become pregnant...

Summary in Russian:

Изучите, что представляет из себя краснуха. Изучите, как передается краснуха. Изучите, как диагностируется краснуха. Знайте, что можно пройти иммунизацию против краснухи. Ознакомьтесь с возможными осложнениями краснухи. Изучите, как можно предотвратить распространение краснухи.


Article in English: Rubrics are generally used for longer assignments or projects that involve multiple sections or parts that will require a certain amount of subjectivity in the grading. In other words, you wouldn't use a rubric for a multiple-choice test but you might use one to grade an essay or a presentation. Articulating the particular goals of the project to be graded helps you come up with the more specific things you'll look for in evaluating it. Consider the following questions:  What is the main purpose of the assignment you're grading? What are the students supposed to have learned by completing the assignment? How will you recognize a successful assignment? What makes a project stand out? What's "good enough"? To start breaking the grade down, distinguish between the parts of the grade that cover the content and the parts of the grade that are morel like completion points. There are typically two main categories of components that you'll need to determine to complete a comprehensive rubric, depending on the assignment you're grading: content and process.   Content components refer to the actual meat of the assignment and the quality of what the student produces. This includes things like:  Style Engagement with course themes or objectives Argument or thesis Organization Creativity and voice    Process components are the individual steps that a student must complete to perform the assignment. This refers to things like:  Title page, name, and date Time or length requirements Formatting Is it going to be worthwhile to assign a point-value to the student's use of transitional sentences? Their breath-control while giving a speech? The quality of the binder they use? Try to pick a manageable number of criteria to look for and to grade. The less complicated your rubric the better. It should be comprehensive, but not overwhelming, which makes it more frustrating for you to grade and more difficult for the student to understand. Be judicious in choosing the criteria and cut it down to the fewest possible categories. A...

Summary in Russian:

Определите цели заданий. Составьте список всех компонентов проекта, которые будут оценены. Пусть рейтинг будет простым. Сосредоточьте ваш рейтинг на том, о чем вы говорите в классе.


Article in English: Rumantsch is an ancient language that is spoken by less than 1% of Swiss citizens. About 48,000 of these speakers live in the southeastern district of Canton Graubünden. Most people who speak Rumantsch also speak Swiss-German and other languages, but locals may be impressed if you reach out to them in their native tongue.  Romansh is also spelled as Romansh, Romantsch, Rhaeto-Romance, or Rheto-Romanic. About half of all native Rumantsch speakers have emigrated towards the industrialized cities of German speaking northern Switzerland. In this sense, Zurich has become the town with the most Rumantsch speakers. However, most Rumantsch-speaking city dwellers habitually speak German out of convenience.  The language comes from what "vulgar Latin" or "people's Latin," with influences from Etruscan, Celtic, and other languages spoken by early settlers in the mountain valleys of what are now the Grisons and Italy's South Tirol. Romansh was included as a Swiss national language in 1938. Thus, base your pronunciations on Latin pronunciations. Pronounce allegra as "ah-leg-ruh". Pronounce "ciao" as "chow". Pronounce "tgau" as "gow". As with Switzerland's other national languages, time-specific Rumantsch greetings tend to be the most formal greetings. Use time-specific greetings in formal settings and when greeting people that you have never met.  "Bun di" means "good morning." Pronounce it "boon dee". "Buna saira" means "good afternoon or "good evening". Pronounce it "boon-a serra".

Summary in Russian:

Используйте романшский. Используйте "allegra", "ciao" или "tgau" в неформальном приветствии. Используйте приветствия в зависимости от времени суток.


Article in English: Ruminating is when you repeatedly think about a negative thought. You might replay a conversation or think about a bad memory to the point of obsession. Ruminating causes more negative thoughts and emotions to arise, so the more you do it, the worse you'll feel. Ruminating too much can eventually lead to depression.  Try the following to stop ruminating:  Work to solve the problems you're ruminating over. For example, if you can't stop thinking about how much you need a job, make a job search to-do list and start tackling the items one by one. Practice positive self-reflection.If you spend a lot of time thinking about your negative traits, interrupt your thoughts with self-praise. Tell yourself, "I did a great job on that project," or "I tried my best during that conversation." Holding grudges and thinking about yourself in a negative light can exacerbate feelings of sadness. Being able to forgive and let go may allow you to begin to feel happy.  The act of forgiveness will remove negative attitudes and create space for positive attitudes. It will also decrease stress, which can make feelings of sadness worse, and increase peace and calm in your life.  Scientists are currently studying ways in which a person can learn forgiveness, but have suggested that therapy and accepting restitution or apologies can help a person forgive others. Stress can contribute significantly to sadness. Avoiding stressful situations whenever possible may help you begin to overcome feelings of sadness.  Organizing your day and allowing time to relax will help you relieve and avoid unnecessary stress  Step back from any stressful situation if you can. If you cannot, try taking a deep breath and not reacting immediately to avoid having your feelings and tension rise unnecessarily. Negative thoughts and attitudes can increase feelings of sadness and isolation. Seeking out the positive in yourself, others, and in situations may help you to overcome feelings of sadness.  Even in the worst situations, there is usually some positive...

Summary in Russian:

Научитесь отгонять от себя навязчивые мысли. Научитесь прощать. Контролируйте уровень стресса. Находите в жизни позитивные моменты. Окружайте себя позитивными и счастливыми людьми. Регулярно занимайтесь физическими упражнениями. Подумайте о том, чтобы ежедневными заниматься медитацией. Побалуйте себя массажем. Правильно питайтесь. Не употребляйте спиртные напитки и рекреационные наркотики. Уделяйте достаточно времени сну.


Article in English: Ruminating over bitter and negative thoughts is a trademark of depression. This means you get stuck thinking the same negative thoughts over and over again. Making changes to stop these negative ruminations can take time, but persisting in this matter can make a major difference.  Write down all the bad automatic thoughts you have. It may seem like you don’t have that many negative thoughts, so keeping a list of them all can give you a good reality check. Seeing the amount as well as the content of these thoughts can help you to identify unproductive thought patterns that contribute to depression. Next, create a positive or more logical thought for each negative thought you wrote down. This might look like: "Instead of, 'I'm ugly,' I will think, 'I am unique and beautiful just as I am. I don't need to conform to any societal standard of beauty.'" Turn around negative or irrational thinking. Every time you have a negative thought, make the conscious decision to stop it. For every negative thought you have, replace it with a positive, more realistic one. Although this may seem silly or strange at first, it can make a serious difference in your mood and functioning over time. For example, if you have a thought such as, "I know this is going to turn out badly," think of alternative ways of thinking about the situation such as, "This might not end up so bad. It could have a good outcome." Even if you don't believe it right away, positive self-talk helps reduce depression and increase a sense of well-being.  Make a list of your ten favorite physical features and your ten favorite features of your personality. For instance, you really like the color of your eyes and you like that you're a compassionate person. Post this somewhere you can see it on a daily basis, and repeat items off it to yourself when necessary. When you find that you’re bringing yourself down, consciously compliment yourself on something. You can look at your list to remind yourself of some of your best qualities. Accept compliments from others as...

Summary in Russian:

Старайтесь мыслить позитивно и реалистично. Делайте себе комплименты. Будьте открыты новым возможностям. Избавьтесь от негативной фильтрации мыслей.


Article in English: Rumination is the process of replaying painful or disappointing events in your head in a cycle that makes it difficult to counteract. Rumination cycles are often unproductive and negative in that they do not help to solve problems or move forward. Rumination takes your focus off problem solving. Consciously distracting your thinking to stop the cycle of rumination is one of the most common methods of avoiding it.  Research has also shown that those who ruminate and talk about their situations over and over often drive away friends and family who could have acted as a social support.  Mindfulness is the most common way of distracting yourself from ruminating. It involves turning your attention to your immediate surroundings, the sounds around you, or the sensations in your body. Negative experiences can often become echo chambers of feelings of fault or guilt. Reframing your experiences means looking at them from a different light. By reframing your thoughts, you can strengthen your senses of problem solving and confidence.  For instance, to reframe a poor mood after a hurtful situation, you can think about what you have learned about yourself and your relationship. As another example, if you are dealing with the uncomfortableness of embarrassment, you can try to find the humor in the situation and learn to laugh at yourself to feel better and move on. If you begin journaling or talking to trusted friends and loved ones regarding what’s affecting you, then look for patterns. Are you consistently writing or talking about the same issues? If so, what can you do to make changes at the root of the problem rather than simply venting the emotional impact of it on a regular basis?  This can also mean taking a stark look at your relationships to determine if a toxic relationship consistently brings you down. Toxic interpersonal relationships can be the chronic source of anxiety, depression, stress, and other negative emotions.  If the consistent source is related to your job, then what changes can you make to your...

Summary in Russian:

Если вы склонны погружаться в глубокую задумчивость, постарайтесь постоянно отвлекать себя от тяжелых мыслей. Работайте над переосмыслением своего опыта. Обратите внимание на повторяющиеся ситуации, провоцирующие негативные состояния. Работайте над своим физическим здоровьем. Жертвуйте свое время на то, чем вы увлечены и во что верите. Не забывайте о более широкой перспективе. Обратитесь за консультацией к психологу или психиатру.


Article in English: Rumination refers to rethinking a situation over and over again, allowing it to remove you from the present moment and make you feel negatively. Rumination is at the foundation of resentment. Therefore, in order to let go of rumination, you must first learn to manage your thoughts. Three ways to overcome rumination include:  Focus on the solution rather than the problem. This is a healthy and future-oriented way of dealing with resentment. Dwelling on what happened gets you nowhere. Making a plan to learn from the situation helps you to grow from it. Write down a few ways you can resolve this circumstance, such as increasing your stress management skills or reevaluating your expectations of others. Look twice at your analysis of the situation. Sometimes, we hold resentments based on perceived faults. The other person may not even know they did anything wrong, or if they did, they never intended to hurt you. Try to look at your situation realistically. Are you expecting the other person to have read your mind? Focus on your strengths. If another person has hurt you, you may be spending an enormous amount of time scrutinizing your flaws. Try to identify strengths you have that might pertain to the situation. For example, if one friend disappointed you, a strength may be that you have other friends with whom you still have a good relationship. One potential strength of yours might be choosing to forgive a person despite any wrongdoing. This may be the last thing you want to do, but trying to acknowledge good characteristics about the person who hurt you is useful towards you moving on but also looking at the situation more objectively. Human beings make mistakes and no human is all bad. Everyone has good qualities worth highlighting; look for those in this person. Wounds caused by those we care about can have a lasting impact. However, holding on to grudges prevents you from healing and growing. Choose to forgive the person who hurt you. Forgiving doesn't mean you have to continue to keep this person in your...

Summary in Russian:

Прекратите постоянно думать об этом. Запишите возмещающие качества человека, который вас обидел. Простите. Ищите духовного понимания. Обратитесь за помощью к специалисту.


Article in English: Run a bead of silicone along the leak area using a caulking gun. Then smooth that bead out, with a damp finger or a caulking tool, so that the silicone is smoothed out and it completely covers the seam that leaked.  Check with a professional aquarium supply for recommended repair products. Make sure that if you use silicone, it is labeled "nontoxic" and "100% silicone". Also make sure that the silicone sealant has NO fungicide in it and is a High Modulus product. You may be tempted to try and repair the leak from the outside of the tank, but usually the repair is more effective if made on the inside. A repair on the inside will hold better, since water pressure will "tighten" the seal pressing the silicone against the glass. If it is applied on the outside, the water pushes the silicone away from the glass. Silicone needs to dry and cure for a minimum of 24 hours. If you are applying it in a cool and dry environment, you may need to wait closer to 48 hours. This time will allow it to set completely, assuring that it attaches properly to the glass and does not leak. You may use a heat lamp or other portable heat source to help cure the sealant, but do not heat above 110 degrees (F). Refill the tank enough so that there is some water in contact with the repaired seam. Wait a few hours and then fill the tank even further and then look for leaks. Finally, fill the tank all the way and then look for leaks. Take a close look at the area that was leaking and wait awhile to make sure that the water pressure inside the tank doesn't reopen the leak.  Try taping a paper towel to the outside of the tank where the leak was and leaving it there for an hour or so. If the towel remains dry, your leak is fixed. Keep towels and a bucket nearby, in case of continued leaking. This will allow you to quickly remove the water from the aquarium once again. the tank back up. If you have removed everything from the tank, including gravel, fish, and plants, you will need to replace them when you are confident the leak is repaired....

Summary in Russian:

Заделайте течь нетоксичным 100% силиконовым герметиком. Подождите, пока герметик высохнет. Проверьте, нет ли течи. Вновь обустройте аквариум.


Article in English: Run a quick internet search or check your local phone book to see if there’s an astrology expert operating in your area. Astrologers are certified in their knowledge of astral interpretation and are qualified to advise you on the zodiac, relationship compatibility and other matters of health and prosperity. Not all professional astrologers own businesses. Some might operate out of their homes, or perform astrological assessments as part of a holistic therapy treatment. Your best bet is to search the internet for astrology authorities in your vicinity. The astrologer you consult will need to know your date and time of birth, as well as a few other things about you. This will most likely take the form of a short, informal personal chat, as the astrologer will want to ensure that you’re comfortable talking about yourself and your personal matters before any advice is given. The astrologer will be able to offer insight into your own personality based on the traits that individuals born under your zodiac sign commonly exhibit. They will also go over optimal relationship matches, tips for keeping your business and financial affairs in order and warnings about how to avoid pitfalls in your personal life. Listen as these things are explained and consider how they apply to your life. Hearing the details of your zodiac sign explained to you by a professional can tell you a lot that you may not have even realized about yourself. Another service a professional astrologer can provide is relationship charting. If you know the zodiac sign and birth date of your crush or the person you're currently dating, the astrologer can create a compatibility chart that looks at factors like astral alignment and how well your elemental signs naturally complement one another and offer a prognosis for the potential of the relationship. Heeding the wisdom of an astrologer can give you a leg up when it comes to dealing with matters of the heart.  Talk with your astrologer about what traits you and your prospective partner have in common,...

Summary in Russian:

Запишитесь на консультацию к профессиональному астрологу. Предоставьте астрологу всю необходимую информацию. Внимательно выслушайте описание вашего знака. Попросите астролога составить карту совместимости. Задавайте любые вопросы.


Article in English: Run cold water over your affected skin for several minutes, but don't soak the area. Use plain soap to cleanse away the oil. Wash as soon as possible to reduce your chances of developing a rash or having the oil spread across a larger area.  It's best to use a wash cloth to apply the soap over the affected area. However, the soap lather should protect your hands from exposure to the oil if you must use your hands to apply the soap. The water needs to be running in order to remove the oil. If you soak in water, the oil will mix with the water and affect more of your skin. Avoid using hot water, which opens your pores. It could cause your skin to absorb more of the oil. You can use a cotton swab soaked in rubbing alcohol or an alcohol wipe. It's best to do this within 10 minutes of contacting the plant to avoid a rash, but you can do it later to remove any oil that's lingering on your skin. Don't rub the wipes on areas that didn't contact the oil. You don't want to accidentally spread it. After using 1 piece of gauze or cotton swab, throw it away. Jewelweed is often called nature's natural poison ivy remedy. It is a low growing leafy bush that produces yellow and orange bell-shaped flowers. Mash up some jewelweed to make a paste, then apply it to your rash. Leave it on until it dries, then rinse it away with cool water.  Jewelweed helps by countering the oil contained in the poison ivy. It can help you avoid a rash or reduce the intensity of your symptoms. Only use paste you made from the jewelweed itself. Don't rely on extracts and soaps made from jewelweed, which aren't as effective.  You can apply more jewelweed paste if you desire. You can purchase jewelweed online if you cannot find the plant.

Summary in Russian:

Промойте кожу как можно скорее после контакта. Обработайте кожу спиртом, чтобы удалить масло. Если вы находитесь на природе, разотрите бальзамин двухцветковый.


Article in English: Run down to your local pharmacy and pick up a pack of dissolving denture cleaning tablets. Most denture tablets contain sodium bicarbonate (baking soda) as an active ingredient, which fizzes when the tablets are added to water. They are designed to eliminate stains from artificial teeth as they soak, which means they’re perfectly safe to use for objects that you’ll be putting in or around your mouth.  A pack of denture tablets will only run you a few dollars, providing many uses in cleaning your well-used flask. The dissolving action of denture tablets also has an antibacterial effect, sterilizing the flask as they clean. Fill your empty flask to about the halfway point with warm or hot water. The higher the temperature of the water, the faster it will begin to loosen the hold of troublesome stains. Allow the flask to soak for a few minutes before moving on to the next step. Swish the water around inside the flask to make sure it’s completely wet throughout. This will help the sodium bicarbonate react on all parts of the flask’s inner surface. Drop a couple of denture tablets into your water-filled flask. The chemical reaction will cause the water to bubble and foam up, so it’s best to do this in the sink, outside or somewhere you don’t have to worry about making a mess. Don’t cap the flask—this will cause pressure to build up inside. A good general guideline is to use one tablet for every two cups of the flask’s volume. Walk away from the flask while the tablets do their thing. As they dissolve, the effervescent action will also disintegrate the buildup on the walls of the flask. Allow the flask to sit for up to half an hour, until the effect of the tablets has begun to diminish.  Denture cleaning tablets are one of the safest and most effective ways to clean a dirty flask or thermos. All you have to do is wait. Once the reaction has died down, you can go over the inside of the flask with a bottle brush for a more thorough clean. Pour out the water that the denture tablets dissolved in. Run fresh water in...

Summary in Russian:

Купите упаковку таблеток для чистки зубных протезов. Налейте в термос воду. Положите в воду 1–2 таблетки. Оставьте термос на какое-то время. Несколько раз промойте термос.


Article in English: Run down to your local pharmacy or supermarket and pick up a bottle of isopropyl alcohol and a package of cotton balls. Isopropyl alcohol, also known as a rubbing alcohol, is a great way to sterilize objects like cell phones, remote controls and other electronics that you can’t afford to get wet (or wetter).  Choose an alcohol with a 70% concentration that is free of additives or fragrances. A small bottle of rubbing alcohol only costs a few dollars, but is useful for innumerable cleaning tasks. Remove the cap from the bottle of rubbing alcohol. Take a cotton ball and dip it into the alcohol, letting it soak into the fibers throughout. Shake the cotton ball a couple times to remove excess alcohol, then press it firmly against a clean cloth or the palm of your hand.  You don’t want the cotton ball to be too wet, or alcohol could leak out and find its way into the sensitive openings of a phone, watch or pair of earbuds. This method of sterilization has long been used in medicine and is proven to be effective. Use the alcohol-soaked cotton ball to swab whatever it was that was claimed by the latrine. Disinfecting with a damp cotton ball makes it possible to eradicate bacteria from the outer surface of the item without the risk of exposing delicate parts to any more unnecessary moisture. After you’re finished, pat the item with a clean towel to wick up any standing alcohol residue and let it air dry. Rubbing alcohol evaporates very quickly and doesn’t form a residue.

Summary in Russian:

Возьмите пузырек медицинского спирта и ватные шарики. Пропитайте ватный шарик спиртом. Протрите упавший предмет ватным шариком.


Article in English: Run each potato under cool water and use your hands or a soft sponge to scrub it clean of dirt. Using a sharp knife or vegetable peeler, remove any blemishes or green spots. Dry potato skins absorb oil, butter and seasonings better, making the potatoes more flavorful. Before wrapping your potatoes in foil, use a fork to poke a few holes across the skin. This allows the heat to vent from the potatoes for even cooking. Tear off sheets of foil for all the potatoes you plan to cook and wrap them tightly in the foil. Be sure the potatoes are covered completely. You can roll them in the foil and pinch the sides closed or fold the foil over them and fold the sides. Turn on your grill and adjust the heat to high. Spread your foil wrapped potatoes out over the grill. Place them close together and on the hottest part of the grill. If you are cooking many potatoes, you can pile them in even thickness over the hottest part of the grill. This way, once the bottom row begins to char, it will be time to flip them. Close the grill lid and let the potatoes cook for 40 minutes. If cooking multiple rows of potatoes, flip half way through cooking time. When you first try this method, you might want to use slightly shorter cooking times and check the potatoes (unfold the foil with tongs; the steam will be hot enough to burn). If they are not fully cooked, rewrap them and grill for a few more minutes.  If they're too charred but not done in the middle, put them back on, away from the hottest part of the grill, and cover the grill. The amount of heat and the size of the potatoes determine their cooking time. Generally, when grilled with the lid down, whole foil wrapped potatoes take 30 to 45 minutes to cook through.  In the last 5 to 10 minutes of cooking, you can remove the potatoes from the foil and return them to the grill, unwrapped. This will brown the skins.

Summary in Russian:

Помойте картофель. Подготовьте каждую картофелину. Высушите картофель, промокнув его сухим полотенцем. Сделайте отверстие в каждой картофелине. Заверните картофель в фольгу. Поместите картофель на гриль. Закройте гриль и готовьте.


Article in English: Run enough water to completely submerge the pants. It’s important to use warm or hot water as opposed to cold, as it will be more effective for loosening the most troublesome stains.  You can also soak the pants in a bathtub if you’re short on sink space. If necessary, use a small, heavy object to weigh down the pants and keep them underwater. Add about one cup of bleach-based cleaner like OxiClean or Clorox Oxy Magic to the sink. Whisk the water and cleaner together until they’re evenly distributed. These products are designed to cut tough messes using a mild natural bleaching action, so there’s no need to do a lot of scrubbing.  For best results, look for products that are specially formulated for use on white clothing. It’s a good idea to wear cleaning gloves when working with products containing bleach and other harsh chemicals. Place the pants in the sink with the warm water and bleach cleaner. Ideally, the pants should remain in the solution for a minimum of 2-3 hours. If possible, soak them overnight to ensure that the cleaner has had ample time to work.  If you’re short on time, use a slightly higher concentration of cleaner and plunge the pants gently in the water by hand. Soaking is an indispensable step in removing stains from white fabrics. Remove the pants from the sink and wring out the excess cleaning solution. Drain the sink and run a stream of fresh warm water over the pants. This will help flush away dislodged debris and dirty water.  Squeeze all water out of the pants again after rinsing. You should follow up with a regular cycle in the washing machine, even if the stains have mostly disappeared from the pants.

Summary in Russian:

Наполните большую раковину теплой водой. Добавьте кислородный отбеливатель. Замочите штаны на несколько часов. Сполосните штаны чистой водой.


Article in English: Run some water into a spacious pot or saucepan (depending on the size of the item you’re trying to sanitize). Place the pot over medium-high heat until the surface of the water just begins to bubble. The heat from the boiling water will instantly destroy microbial bugs on durable, hard-to-clean items. Boiling is a good way to thoroughly disinfect solid, one-piece objects that aren’t easily broken, such as toothbrushes, combs, drinking containers and just about anything made out of plastic or glass. Using a pair of tongs or a strainer, lower the tainted object into the boiling water. The item will need to stay immersed for 1-20 minutes, depending on the size and material—any longer and it may be in danger of being warped by the heat. Whisk the item through the water to flush away bacteria concentrated on the surface.  Make sure you have a way of protecting your hands from the heat. Consider taking the precaution of wearing a pair of dish gloves or oven mitts, even if you’re using tongs. Leaving plastic and fragile metal items submerged in boiling water for too long could cause them to melt. Pull the infected item out of the pot and give it a shake to remove excess water. Wrap the item in a clean, dry towel, then leave it out to air dry. Once the remaining moisture has evaporated, it should be as good as new. If the item has a lid or cover, leave it off to allow airflow and prevent mildew from forming inside.

Summary in Russian:

Наберите воду в большую кастрюлю и доведите до кипения. Погрузите загрязненный предмет в воду. Достаньте и просушите предмет.


Article in English: Run some water over an old toothbrush, then shake most of the water off. Dry out the bristles even more by placing your finger at the top of the bristles and sliding down while pressing firmly. You want it barely damp. Then take the (prepped) toothbrush and comb your eyebrow into shape.  Use only the top end of the bristles to fine-tune the arch and the corner of your eyebrow. You don't have to do it all again for the second brow, simply comb it as well. If your eyebrows are really wild, put a very tiny amount of hairspray on it as well. Use an eyebrow pencil to draw the shape that you want. Then, use tweezers to pluck the hairs that seem out of place, then quickly comb your brows with dry toothbrush. Fill in gaps with an eyebrow pencil and then smoothing it in to blend with the rest of your brow.  Be sure to make sure that those really long hairs on the edge aren't based in the middle. If they are, you can snip them, but be careful that you keep things even. Get a close-up magnification mirror to help with this process. This really helps locate some of those little annoying hairs. Use home wax strips, not cold or hot wax to avoid potential eye hazards. If you decide to wax completely, look up videos on how to draw eyebrows so you do it right, and try several methods over the weekend. Be sure to make them look natural, and get a pencil colour that matches your hair tones. Take it easy on the waxing. It's easy to over-do it, and leave yourself looking witchy. Most nail salons offer this service, and it is generally not expensive. However, you may want to ask your friends for recommendations on your local salons, as a bad wax can be very painful. After the wax, the esthetician will probably apply some creams and tweeze any stray hairs. This is a great option if you're looking for shape to your eyebrows but do not know how to get your desired look. It might sound odd, but if you apply a little conditioner to your eyebrows, it will help them look smoother, shinier and they will be easier to tame after you get out...

Summary in Russian:

Используйте зубную щетку в качестве гребня. Выдергивайте резкими движениями. Проведите эпиляцию брови. Подумайте о том, чтобы посетить профессиональную студию эпиляции. Применяйте кондиционер во время приема душа.


Article in English: Run the Brussels sprouts under cold water and remove any yellowed leaves. Then, cut them in half from the top to the stem, and make a 1/2 inch (1.3 cm) incision in the stem. This will help the heat penetrate the Brussels sprouts. Make sure the saucepan is large enough to hold the sliced Brussels sprouts. Season the sprouts with salt and pepper to taste. Cook them one side for about 5 minutes until they're golden brown, and then turn them over to the other side. The water should coat the bottom of the entire pan. Cook the Brussels sprouts until the liquid has evaporated and they're cooked through. Then, toss them with the lemon juice and serve them while they're hot.

Summary in Russian:

Вымойте и нарежьте брюссельскую капусту. Доведите до кипения 1/4 стакана оливкового масла в сковороде на среднем огне. Положите брюссельскую капусту в сковороду, разрезом вниз, и добавьте специи. Поджарьте брюссельскую капусту. Налейте в сковороду 1/3 стакана воды и закончите готовку капусты.


Article in English: Run the bok choy under cold water to wash off dirt. You can cut the baby bok choy in half lengthwise, if you wish, but you can also leave it whole. Steam the bok choy for about six minutes, or until the base is tender and can easily be pierced with a fork or knife. There are many ways you can steam greens, including:  With an electric steamer. Fill the bottom with water as recommended by the manufacturer. Replace the steamer basket, then put in the bok choy. Put the lid on and turn the machine on. With a saucepan and steamer insert. Fill a saucepan with an inch (2.5 cm) of water. Place the metal steamer insert into the bottom of the pan. If the water comes up through the holes in the steamer bottom, pour some out. Bring the water to a boil, then place the steamer basket full of bok choy into the bottom and put the lid back on. Peel the garlic and ginger. Then mince them using a sharp knife, garlic press, or microplane grater. Heat the oil over medium heat in a small frying pan. Add the garlic and ginger and cook for one minute. Remove the pan from the heat. In a small bowl, whisk together the sugar, sesame oil, soy sauce, and lemon juice. When the ingredients are combined, whisk them into the garlic and ginger mixture. Remove the bok choy from the steamer and transfer it to a large bowl. Pour the dressing over top, and toss to coat the bok choy. Sprinkle the toasted sesame seeds onto the bok choy. Divide the salad into four portions and serve.

Summary in Russian:

Особо ценна и полезна капуста на пару. Измельчите и приготовьте чеснок и имбирь. Добавьте пикантности. Перемешайте салат и подавайте с семенами кунжута.


Article in English: Run the hot water tap in your sink to let the water heat up. Alternatively, you can heat some water up in a kettle and pour it into a bowl. Make sure the water isn’t boiling hot! You should be able to touch the water safely. Otherwise, you may crack the glass of the jar. Hold the jar under the stream of hot water, focusing on the lid. If you’re using a bowl of hot water, set the jar upside-down in the bowl so that the lid is completely submerged. Allow the jar to heat up for a few moments. The heat from the water will expand the metal of the lid and help separate it from the jar. Rotate the jar while running it under hot water to help distribute the heat. Hold the jar steady with your non-dominant hand. If the lid is too hot to comfortably touch, cover it with a dish towel to protect your hand. Using your dominant hand, grasp the lid firmly and twist in a counter-clockwise direction. If the lid is still stuck, cover it with a rubber glove or a dish towel before trying again. This will help pry the lid loose by adding friction.

Summary in Russian:

Подготовьте горячую воду. Нагрейте крышку банки в горячей воде. С усилием прокрутите крышку.


Article in English: Run the mint under a stream of cold water, being careful not to damage the delicate leaves. Shake off any water droplets clinging to the leaves and stems and set the mint on a layer of paper towels.  Herbs should always be washed before use or storage, as they can contain traces of dirt and bacteria or residue from pesticides and fertilizers. Turn the faucet on to a light drizzle so that the stream of water is not so heavy. Use a pair of scissors to snip off the ends of the mint stems. This will allow the herbs to soak up water more easily. Be careful not to cut the mint sprigs too short, or they may not be able to sit properly in the container. Cutting the stems at a slight angle will improve their water intake. Fill a small vase, jar or another shallow container about one-third of the way full. Insert the bundle of mint stems-first into the container so that the snipped ends are completely submerged. The mint will now have a constant supply of water to draw from, increasing its shelf life.  Change the water in the container every few days to keep it clean. For even more pristine preservation, use distilled or mineral water. Drape an empty grocery bag or piece of saran wrap over the top of the mint bundle to keep the herbs from being exposed to the air. Twist the plastic wrap around the base of the container and use a rubber band to secure it. You can then store the mint vertically in the refrigerator, if you have room, or out in the open in the corner of your countertop.  When properly covered and given lots of water, your mint will last for weeks, or possibly as long as a month.  Refrigerated mint will usually last a few days longer than mint that’s kept at room temperature.

Summary in Russian:

Аккуратно промойте мяту. Обрежьте нижнюю часть стеблей. Погрузите концы мяты на несколько сантиметров в воду. Накройте мяту полиэтиленом.


Article in English: Run the sting under cold water, or place ice or an ice pack on the area. Wrap the ice in a towel first instead of putting it directly on your skin. Keep this on for 20 minutes.  Reapply the ice later if the area gets sore again. While using home remedies, continue to assess the size of the sting. Often, stings will grow into larger areas. You can gauge the size of the sting by marking it with a pen. If the redness continues to spread, seek medical help. If you were stung on the arm or leg, elevate it. Prop your foot up on pillows to be above the level of your heart. Rest your arm on something above your heart. This can improve pain and swelling. Mix baking soda with water, apply the paste, and let it dry. This may pull out the venom if applied quickly and help relieve pain and swelling. Put a tablespoon of baking soda in a bowl and add enough water to turn it into a thick paste. You can also try making a paste out of baking soda, vinegar, and meat tenderizer and applying it to the sting. Add enough vinegar to a tablespoon of baking soda to make a paste, and add in a pinch of meat tenderizer. Dab some honey onto the sting with your fingers or a cotton ball. Honey has traditionally been used for its antiseptic qualities. Use honey that is as pure as possible, preferably 100% honey without preservatives, for the best effect. Apply a dab of toothpaste to the sore area. It may feel like tingling, which can improve the itchiness of the sting. Apply it as often as you want to. Natural toothpaste may work better than regular toothpaste, but give either a try. Wet a cotton ball with apple cider vinegar and hold it against the sting. It may burn momentarily, but then may provide some pain relief.

Summary in Russian:

Приложите к месту укуса холодный компресс. Приподнимите руку или ногу. Приготовьте пасту из пищевой соды. Нанесите на место укуса мед. Нанесите на место укуса зубную пасту. Смочите место укуса яблочным уксусом.


Article in English: Run the sweet potato under cool tap water. Wash the surface of the sweet potato. Make sure to remove any dirt or debris stuck to the sweet potato's skin. Choose a pot big enough to cover all your sweet potatoes with water. You also need a pot with a lid. Fill the pot with water until the sweet potatoes are covered in water. Place the pot over on the stove and cover it with a lid. Keep the pot over high heat for 10 minutes. Then, remove the lid and take a knife. Use the knife to make a small puncture mark on the sweet potato. Once you've punctured your sweet potato, cover the pot again. Allow the sweet potato to cook for an additional 20 minutes over high heat. When it's tender, you should be able to place a knife through the sweet potato without meeting any resistance. You may have to cook a sweet potato slightly longer if it's not done after 20 minutes. Use a colander to pour the hot water out of the pot. Allow the sweet potato to sit in the colander until it's cool to the touch. If you need to cool a sweet potato faster, you can place it under cool running water. After the boiling process is over, a sweet potato's skin should slip off easily. Use a pairing knife to make an initial slice into a sweet potato's skin. From there, you can simply peel off the skin as if you were peeling the skin of a banana.

Summary in Russian:

Помойте сладкий картофель. Положите картофель в кастрюлю. Проткните картофель ножом через 10 минут готовки. Варите картофель еще 20 минут. Сцедите воду. Снимите кожуру.


Article in English: Run water over the washcloth until it’s saturated with water. It should be dripping wet. Then place the cloth in a resealable plastic bag (like a Ziploc bag). Fold the cloth neatly to ensure it will heat up evenly when you put it in the microwave. Do not seal the bag yet at this point. With the bag left open, place the bag and towel in the center of the microwave. Heat on high for 30–60 seconds, adding time in 10 second increments until it reaches the temperature you’re looking for. If you don’t have a microwave or feel uncomfortable microwaving plastic, you can simply heat some water up in a kettle on the stovetop. Place the washcloth into a bowl and pour the boiling water over the washcloth. Then use tongs to insert it into the plastic bag. You can also apply the warm cloth directly to your skin if you want to get some moist heat, but you must be extremely careful that the compress is not too hot. This type of warm compress is helpful for sinus pain, but be aware of the risk of burns. Because the washcloth was saturated in water, there may be scalding hot steam coming from the plastic bag. Exercise caution when removing the bag and washcloth from the microwave to prevent burns — hot steam can seriously burn the skin even if you don’t get direct contact with the hot object. Use a pair of kitchen tongs to handle the materials if they’re too hot to touch. When you’ve microwaved the wet washcloth to your ideal temperature, you want to seal the steam and heat into the bag to prevent it from cooling too rapidly. Again, be careful not to burn yourself — steam can cause severe burns and it is absolutely essential that you protect yourself. Cover your fingertips with another washcloth or a pair of oven mitts to protect your skin when sealing the bag. You don’t want to apply the hot plastic directly to your skin, so use a clean towel as a protective barrier. Place the plastic bag in the center of the towel, then fold the towel around the heated material. Do so in a way that prevents the bag from sliding out of the...

Summary in Russian:

Смочите водой чистый кусочек махровой ткани, например новую махровую мочалку. Разогрейте пакет с мочалкой в микроволновой печи. Можно использовать также чайник. Будьте осторожны при обращении с пластиковым пакетом. Запечатайте мочалку в пакете. Заверните пластиковый пакет в чистое полотенце. Приложите компресс к больному участку.


Article in English: Run your hands over your feet and make sure your skin is smooth. Check the areas you noticed needed work before you started using the foot scraper. If you still feel some rough patches, go back and reuse the foot scraper and pumice. You should definitely notice a difference. Do not overdo it. You can scrape too much, causing redness and irritation or cuts. After scraping the calluses, you will want to use a foot moisturizer to keep your feet hydrated. Pay special attention to those areas you treated with the foot scraper. You can use a scented lotion, cream or oil—but make sure it locks moisture into the skin well. Massaging is very good for your feet as well as the newly exposed skin. It increases blood circulation, relaxes muscles and relieve pain. Do one foot at a time and keep massaging for at least one minute each.  Grasp the foot in both hands. Use both hands to squeeze the foot near the toes. Gradually move up toward the ankle. Use both hands to twist the foot lightly in opposite directions. Start at the toes and work up toward the ankle. Rub your fingers of both hands along the foot in circular motions. Feel for crevices between bones and joints. Press in and rub those areas. You can also use your knuckles along the bottom of the foot. Kneading the skin with your knuckles offers greater pressure and feels great.

Summary in Russian:

Проверьте ваши стопы. Увлажните кожу стоп. Массируйте ступни.


Article in English: Run your tongue along the bottom lip or the inside of your partner's upper lip. This is sensuous but can tickle. Explore the bottom lip by gently and slowly kissing this lip only with the both of yours then changing to the top lip. You can even tease a little bit here. When your partner is expecting the next kiss, pause, then go in with a sensual kiss that was worth the wait. If this is your first time French kissing your partner or using your tongue in any capacity during the kissing session, then take it extra slow. You don't want to surprise your partner by using your tongue too soon. Get in sync and find the same rhythm as your partner. Use your tongue when your partner does and go back to kissing without the tongue when he or she does the same. Follow the rhythm and soon you will both be in a sensuous flow. You and your partner should be using your tongues about the same amount -- otherwise, your partner may still be a little scared. It's your job to take it to the next level. Tug ever so slightly on the bottom lip and pull it towards you before letting it go and going in for another full sensuous kiss. You don't have to have just one kissing style throughout the kissing session, and being sweet and gentle and then sexy and more aggressive will make your partner more excited about kissing you -- and everything that lies ahead. Don't kiss in the same old way minute after minute. Most people seem to tilt their heads and kiss to their right. Go a little crazy and try the left side for something different. Try a more aggressive kissing style mixed up with a more slow, sweet style. This can be tricky at first, because the key to sexy kisses is to maintain a steady rhythm, and you don't want to break up the rhythm too much by switching gears. Still, don't worry about having a second or two of uncertainty if it means that you can drive your partner wild by changing up your kissing style! While you're kissing your partner, nibble on his or her lip gently and see how he or she responds. To play it safe, do it on...

Summary in Russian:

Поддразните партнера кончиком своего языка. Используйте свой язык для того, чтобы разведать рот своего партнера. Чередуйте легкие и нежные поцелуи с более страстными. Экспериментируйте и смешивайте  техники поцелуя. Попробуйте легонько укусить партнера. Поддразните партнера – это может стать хорошим началом развития сексуального вожделения. Не бойтесь действовать руками. Прервите контакт так, чтобы партнеру хотелось еще.


Article in English: Run your washing machine and allow it to fill with hot water. Use the highest load size when doing this as well. Open the lid while the washer is running. Use a measuring cup to measure and pour four cups (946.35 ml) of white vinegar into the washer as it fills. For an even deeper cleaning, you can add baking soda to the water. Measure out a cup (236.58 ml) of baking soda and carefully pour it into the water in your machine. Allowing your machine to run will let the vinegar and baking soda wash away a lot of the dirt and grime on the inside of your washing machine. Letting the hot water and vinegar sit in your washing machine for an hour will help pull away leftover grime and dirt from within the machine. Use a clean cloth and citrus cleaner to wash down the rest of your washing machine. Citrus cleaners are great at removing limescale, soap scum and buildup. You can purchase citrus cleaners at the store or you can make them at home. Spray the cleaner in dirty areas and use the cloth to wipe up the grime and dirt.  Citrus cleaners use the natural properties found in fruits like lemons, oranges, and limes to remove dirt. When cleaning, make sure to wipe off the fabric softener and bleach reservoirs that are on your washer. You can also use a toothbrush to get to hard to reach places. Close the lid and finish the cycle in your washing machine. Wait until the cycle completes and all the water has drained from the machine. Finish cleaning out the interior of the washing machine with a dry rag. Once it's dry, you can repeat the steps to finish cleaning the remaining dirt or gunk that's built up inside of your machine.

Summary in Russian:

Включите стиральную машину на самую высокую температуру и самый длинный цикл. Добавьте в стиральную машину 950 мл белого уксуса. Добавьте 240 г пищевой соды. Закройте крышку стиральной машины и подождите 5 минут. Откройте крышку и остановите машину на час. Протрите внешнюю часть стиральной машины. Дождитесь, пока цикл стирки будет завершен. Протрите внутреннюю часть машины и повторите весь процесс заново.


Article in English: Run yourself a warm bath, add about half a liter of milk, about 3 tablespoon (44 ml) of honey (this is not enough to make you sticky), and break open a vitamin E capsule into the water.

Summary in Russian:

Попробуйте ванну из молока и меда как роскошный способ сделать кожу гладкой, как у ребенка.


Article in English: RuneScape runs in Java, so you will need the latest version before you create your server. You can download Java for free from the Java website. This guide has more details on installing Java. In order to create the server, you will need to compile some Java code (it's simpler than it sounds!). To do this, you will need the latest JDK, also available for free. Visit the Oracle website and navigate to the Java SE section. Select "Java For Developers" and then download the most recent version of the JDK. This guide has more details and links for downloading the JDK. There are a bunch of different places online that you can download custom server and client files from. For first-time server operators, it is highly recommended that you download the Starter Pack from RuneLocus. This contains a basic server and client that you can have up and running in a few minutes. You can find the Starter Pack on the RuneLocus website.

Summary in Russian:

Скачайте последнюю версию Java. Установите JDK (Java Development Kit). Скачайте сервер RuneScape и его клиентские файлы.


Article in English: Runner's high is your body's response to prolonged stress, so challenge it! Don't slack off or quit when you feel tired. Of course, "pushing yourself" may mean different things to different people, so interpret this according to your own level of fitness and experience. This could mean anything from:  Completing a 20-minute run. Running 90 minutes straight. Increasing your pace from a 10-minute mile to a 9:30 mile. Adding reps to interval training. Matching your last interval's time with your first's. As your running improves over time, expect your body to adapt to challenges already met. Since this lowers the chance of runner's high, keep switching things up from day to day. Even if you only have, say, 40 minutes to devote to running each day, find new ways to make each run different from the last. For example:  Alternate between easy runs and hard runs. Run different routes with different terrain. Switch between distance runs and high-intensity workouts. Challenge yourself by running faster paces. Keep your body energized with the right foods. Avoid tiring yourself out due to a lack of fuel before your body even has a chance to push itself for very long. Boost your energy levels with roughly 200 calories before working out. Depending on climate, drink between 8 and 16 ounces of water roughly 20 minutes after eating to hydrate yourself without impeding digestion. Give yourself at least 45 minutes to digest in between eating and running to avoid cramps. Keep in mind that getting runner's high is like catching lightning in a bottle. A lot of factors have to fall into place for it to happen, which are hard to predict or replicate, so don't make runner's high your main objective. Instead, focus on meeting performance goals. Increase your chance of feeling the high by constantly raising the bar for yourself.  Pushing yourself too hard can lead to early fatigue and injury, so set realistic goals for yourself. Wiping yourself out too soon or hurting yourself will prevent you from running hard enough to achieve...

Summary in Russian:

Заставляйте свое тело работать усерднее. Варьируйте нагрузку. Правильно питайтесь. Стройте свои тренировки грамотно.


Article in English: Running a garage sale is a lot like working at a retail establishment, so bring out the salesperson within you.  Greet your customers with a friendly smile as they arrive. Ask customers if there is anything you can help them with. Then let them browse if they say no. You want people to feel comfortable at your sale and not like they are being watched or judged. Offer package deals (if a person buys a blender, for example, why shouldn’t they buy those margarita glasses as well?), and reward big buyers with bulk discounts. Don’t just hope that your goods sell themselves. Always have several people at the sale for the sake of convenience and security. You can ask your family members or friends to help out and repay them with a small fee or treat them to a meal afterward.  Bathroom breaks are made easier with extra help. When you need one, you can keep the sale running smoothly. Never leave the sale unattended for more than a few moments at a time and avoid leaving the sale under the watch of small children. As your sale progresses, things will unavoidably get disheveled, disorganized, and possibly even broken. If you want to sell as much as possible, you should try to keep things looking nice.   Straighten items as you walk by them and while you speak to customers. Move items around as you sell them, putting forward new and premium items in the front. Even though your prices are clearly marked, some people will try to haggle. Play along; haggling can be a fun experience, and you’ll likely make a lot more sales if you’re willing to reward these bargain hunters.  Don’t be afraid to decline an offer that considers all offers. After all, you’re trying to get rid of this stuff. Be sure not to drop your prices too early in the day. If you've successfully organized your garage sale, you should bring in plenty of customers that are willing to pay the full price. If you're having a multi-family sale, haggling on friends' items should only be done with their permission. If a customer isn't willing to compromise on their...

Summary in Russian:

Будьте активны и энергичны. Найдите себе помощников. Поддерживайте порядок. Торгуйтесь. Стимулируйте продажи горячими предложениями. Не закрывайтесь до указанного времени, чтобы дождаться опоздавших покупателей. Раздайте оставшиеся вещи. Не забудьте снять все афиши и вывески.


Article in English: Running headfirst at your target the first time you see them is a good way to get eliminated in defense. You need to play it cool and stalk your target for a while to learn their patterns and their hideouts. Be aware of the safe zones and figure out places in which you might lay in wait for your target.  Some games have special designations about witnesses. If you're playing under these kind of discreet rules, no one is allowed to see you eliminate another player without incurring penalties. Sometimes, too many witnesses might trigger eliminated players to be called back up with you as their target. Be aware of these rules and use discretion. What kind of a player is your target? Reckless? Conservative? Where do they live? Where would they hide? What will be your best possible way of finding them alone and taking them out? Once you start learning to think like your opponent, you're closer to victory. Typically, players will be overly cautious, but you might consider trying to strike up a faux-alliance and get close to another player, tracking them, staying on top of their movements and letting them lower their guard around you. Keep a lookout for a good opportunity to strike. It might be tempting to employ other friends who aren't in on the game and try to get them to do your dirty work. Typically, this is illegal. Let opportunities reveal themselves rather than forcing your hand. Don't worry about jumping headfirst into firing all your bullets. Wait for the opportune moment and then strike. Learn to be aware as you go about your daily routines, keeping ready to move at a moment's notice. It keeps the game exciting and fun! Don't forget to play defense, too. Take different routes home and learn to stick close to the safety zones during play. Learn the other players' whereabouts during a particular day so you can avoid those areas and try to plot routes that will keep you safe.

Summary in Russian:

Будьте осмотрительны. Проникните в голову своей жертвы. Приблизьтесь и оставайтесь рядом. Не спешите. Меняйте ваши роли.


Article in English: Running into words you don't know is one of the great bogs of speed reading. You're likely to get stuck on words with meanings you don't know, and likely to miss key information. To expand your vocabulary, read more. When you don't know a word, look it up.  If you are reading a certain genre of text, such as a medical textbook, it will help to study basic medical jargon before you start reading. Reading broadly in the fields that interest you will expand your vocabulary. Because you'll always be trading some of your comprehension when reading at breakneck speed, you might want to save speed reading for texts that are somewhat easy or that you won’t be tested on. For instance, you might choose to speed read a book that is written for young adults. Or, you might speed read a book that you need to read for a class, but that will not be on any exams or tests. Another good choice for speed reading would be a text you have read before that you would like to review.  Avoid speed reading texts that you really need to know, such as material you will be tested on. Avoid speed reading texts that require you to subvocalize or analyze while you read, such as poetry or fiction. You will miss out on the most important information. If comprehension is your goal, then processing what you just wrote is your best tool. After you've completed your speed reading of a text, take some time to reflect on it. Write down key ideas, discuss them with a friend, or just free-write about your impressions.  Don't make marks or highlight the text—this will interfere with your speed reading, and it may distract you from the information you are trying to absorb. Read every day because that will help you get reading faster. And make sure you are listening to the teacher in class.

Summary in Russian:

Расширяйте свой словарный запас. Выбирайте приоритетные тексты. Делайте записи.


Article in English: Running is a great cardio exercise if you don’t have access to cycling or rowing machines but still want a good work out. Try running 20 to 30 minutes at a time 3 times a week. It doesn’t matter how fast you run, as long as you’re moving faster than you can walk. Running is a high-impact cardio workout, so if you have problems with your feet or knees, you might want to try something else. Cycling gives you the same type of workout as running, but with less impact on your legs. You can cycle on a stationary bike machine, or go for a bike ride outside. Cycle 3 times a week for 30 to 45 minutes per ride. If you find that the ride seems too easy, increase the resistance on your bike or cycling machine. Swimming works the muscles throughout your whole body and also burns a lot of fat. You can use the basic freestyle stroke, or you can mix in the other strokes – butterfly, breast, and backstroke – for variety. How much you can swim at a time will depend on your overall health, but start by swimming 20 to 30 minutes 3 days a week. Walking is a great cardio exercise if you’ve been injured or don’t have the endurance for a longer workout yet. Go for a 20- to 45-minute walk 2 to 3 times per week. You can walk outside, on a treadmill, or on a track in a gym. You should do cardio 2 to 3 times a week for 20 to 30 minutes per day. You can do the same cardio each time, or you can switch it up each day. For example, if you do cardio on Mondays and Wednesdays, you can go for walks both of those days, or you could go for a walk 1 day and a swim the next.

Summary in Russian:

Совершайте пробежки. Совершайте велопрогулки. Занимайтесь плаванием для всестороннего развития тела. Ходите на пешие прогулки. Выберите 1–2 ваши любимые кардиотренировки для выполнения в течение недели.


Article in English: Running is a very effective technique you can use to channel your anger and frustrations. The focus it takes to run and the endorphins your body releases as a result of the exercise will take your mind off of whatever is frustrating you and will make you feel better. Be sure to adequately warm-up and stretch before you run!  Find a scenic route to run. You can enhance the benefits that running gives you by running in an area that is calming and free of distractions like around a lake or through a peaceful part of the city. Use a treadmill to run out your anger. A treadmill allows you to go for a run without having to travel to an outdoor location and can be used no matter what the weather conditions are outside. Be careful of any oncoming traffic or hazards that may exist along your planned route. Watch out for any moving cars or people while you’re running. High-intensity interval training (HIIT) is an excellent way to channel your frustration because it involves short intervals all-out work. During the intervals, you go 100% as hard as you can, and then take a brief period of rest. That means you can harness all of your rage and direct it into the moments of hard work in the workout. Try a tabata workout to focus your frustration. Tabatas involve periods of hyper-focused work, followed by a period of rest before another period of intense work. A challenging yoga practice is a great way to harness your anger to help you get through it. You may be so angry and frustrated that getting started in a yoga practice may seem impossible. Joining a class can help take the thinking out of it, so you can focus on directing your angry energy into each of the movements. It may also help you to have the support of the group to help you direct your angry energy.  Try deep breathing to release your anger. Deep breathing is a large part of practicing yoga and can help you channel your anger. Do a warrior series to challenge your anger. Warrior poses will challenge your body physically and give you a great target to channel...

Summary in Russian:

Попробуйте обуздать свой гнев с помощью бега. Выполняйте интервальные упражнения, чтобы справиться с негативными эмоциями. Позанимайтесь йогой, чтобы перестать сердиться. Походите на секцию бокса. Катайтесь на велосипеде, чтобы справиться с негативными чувствами.


Article in English: Running kids to soccer practice, taking dogs for a walk, and taking on extra projects at work aren't the activities of an idler. Cloud-watching? Meditating? Drinking tea? Now we're talking. Identify the things that you enjoy doing the most, regardless of whether or not culture views them as "productive."  What would you do if money were no object? Design the perfect version of your day. When would you wake up? What would you do first? What will you have done before lunch time? List out your major priorities in life. What could you do now, today, to make these things happen more easily? If you want to be able to sit and drink coffee and read the paper, undisturbed, could you do this? What's keeping you from getting the idle time you want? Helping your friend move, staying late at the office, taking time out to help the neighbor paint the house? Saintly activities, no doubt, but this kind of stuff seriously cuts into idle time that you may desperately need. Do what you need to do, and continue being reliable for necessary chores, activities, and responsibilities, but stop volunteering for extra stuff. Increasingly, especially with social networking updates and instant-gratification media, we like to glorify busyness as a culture. There's nothing wrong with making a commitment to saving time back for nothing at all. You don't need to have any reason to want to sit in a chair, have a glass of wine, and stare into the middle distance. That's how we stay sane. For some people, a tightly-organized schedule is an essential part of productivity and feeling a sense of accomplishment in the day. For others, it's like a lead weight that hangs around your neck. Who says you have to eat lunch promptly at 12:15, and that it must take exactly 30 minutes, and that you must be back to work by 12:45? Eat when you're hungry. Toss your schedule in the garbage.  Stop wearing a watch, if it stresses you out more than it helps you stay on time. Let yourself stay productive by your own internal workflow, not the little ticks on the...

Summary in Russian:

Расставьте приоритеты: Прекратите добровольно брать на себя дополнительную работу. Выбросьте свое расписание. Не бойтесь что-либо упустить. Пусть ваши стремления будут связаны со счастьем и свободным временем.


Article in English: Running multiple programs and apps at once uses a significant amount of your laptop’s memory, causing it to run slowly. Reducing the number of programs and apps you have open may improve your laptop’s speed. Look for programs that you've minimized but haven't actually closed. Each tab in your web browser requires a small amount of memory to run. The more tabs you have open, the more memory your laptop is required to devote to running the web browser. Limiting the number of tabs you have open at a time can enhance the speed of your laptop.  After you’re finished with a tab, close it. If you are keeping it open as a “reminder” to do something, write yourself a note or send yourself an email instead. Laptops benefit from regular (~1x/week) restarts. Restarting may significantly improve your laptop’s speed. Removing programs, apps, and files you no longer use will free up space on your laptop’s hard drive. Try looking your your applications folder for old or unused programs to delete or uninstall.

Summary in Russian:

Закройте программы, которыми вы не пользуетесь. Закройте ненужные вкладки браузера. Перезагрузите ноутбук. Удалите ненужные программы и файлы.


Article in English: Running on a track is the most popular place for sprint training because the distances are demarcated by lines on the ground, making it easy to keep track of exactly how far you’re running. The surface is also good for shock absorption, which is helpful for keeping your joints healthy and free of injury.  If you don’t live near a school, gym, or other place with a track, you can still run sprints on any number of flat areas. Consider running on soccer field, football field, or other long stretch of grass or turf that is relatively flat. Depending on length and patterns of usage, you might also be able to find a parking lot or other paved area nearby that is relatively flat and would work well for sprinting. Look for an area at least 40 meters long. While pavement is not ideal for running, lots of people run marathons on the road, so a handful of sprints is surely a better option! This will get your body warmed up and ready for more intense work. If you’re working out somewhere other than a track, try jogging for 2–4 minutes as a warm-up. Doing a limited number of dynamic stretches before sprinting has been shown to improve sprint times and help the body avoid injury. Dynamic stretches are stretches performed while walking.  Too much of this type of intense stretching will cause fatigue and decrease your sprinting performance, so aim to spend about 10 minutes if you’re in average shape, and up to 20 minutes if you’re super fit. Dynamic stretching requires more effort and is therefore more tiresome than the gentle stretches most people are familiar with. You don’t want to put in twenty minutes and expend all your energy—then you won’t have any left for sprinting! Try these different stretches: Gluteals – Walking High Knees; Hamstrings – “Toy Soldiers” or “Frankensteins”; Adductors – Hurdler’s Walk; Quadriceps – “Butt-Kickers”; and Gastrocnemius – Tip-Toe Walking. Thirty seconds is a good starting time, so long as you have a stopwatch or other device that can alert you when the time is up. Once you improve your...

Summary in Russian:

Решите, где вы будете бегать. Пробегите по дорожке пару дистанций. Выполните динамические упражнения на растяжку. Определитесь со временем и дистанцией спринта. Вложите в первый спринт примерно 70 % своей энергии, затем ускорьтесь. Отдыхайте 2–5 минут между спринтами. Первые забеги должны быть короткими. Сделайте заминку. Регулярно бегайте спринт 2 или 3 раза в неделю.


Article in English: Running outdated programs on your Mac can be a security risk. While updating third-party programs must be done from within the programs' Help or Settings menus, you can update your Mac's App Store programs by doing the following:  Click the Apple menu. Click App Store... in the drop-down menu. Click the Updates tab. Click UPDATE ALL at the top of the page. Contrary to Windows computers, your Mac's Safari browser is the fastest option available to you. This doesn't mean you can't use other browsers like Chrome or Firefox, but if you're looking for the fastest browser available, Safari is your best bet. Each running program takes up a certain amount of memory (known as RAM) and processing power, so make sure you're closing the ones you don't want to use. You can close programs from the Dock by clicking and holding an app and then clicking Quit in the pop-up menu, and you can force stubborn or unresponsive programs to close by doing the following:  Click Spotlight. Type in activity monitor. Double-click Activity Monitor. Select a program you want to quit, then click the X icon in the top-left corner of the window. Click Force Quit when prompted. Uninstalling apps on a Mac is relatively simple: drag the app's icon from the Applications folder into the Trash, then enter your Mac's password if prompted. This will help clear up hard drive space, which is especially important given that many Macs don't have huge hard drives. . Your Mac's operating system will occasionally receive a free update that includes new features, protection against new threats, and error fixes. It's incredibly important to update your Mac when these fixes become available. . Unlike Windows computers, your Mac doesn't come equipped with a built-in, dedicated antivirus program. You can use the free Malwarebytes program to protect your Mac from viruses, malware, and other malicious software. . While startup programs may not impact your Mac's startup time to the same extent that they impact a PC, you can still shave a few seconds off of your...

Summary in Russian:

Регулярно обновляйте программное обеспечение. Используйте Safari в качестве веб-браузера. Закройте программы, которыми не пользуетесь. Удалите ненужные программы. Регулярно обновляйте систему Установите антивирусную программу. Отключите ненужные программы в автозагрузке Удалите старые файлы. Очистите корзину.


Article in English: Running shoes should fit you well. Running is a very repetitive motion, and even the slightest discomfort will slow you down. In addition, continued use of ill-fitting running shoes can cause injuries such as plantar fasciitis, heel problems, and back pain. The extra $75 is definitely worth it. If you can spring for it, go to a specialty shop that can get you a shoe that's perfect for your foot. They'll take a look at the structure of your feet, your running style, and be able to hand you the shoe that will be your runner's golden slipper. Since you're burning so many calories, it's 100% necessary your diet is in order (especially right before a run). A runner's diet should consist of mainly fruits and veggies (skin on, if possible), lean meats, and dairy products. The more color and the more whole (and the less processed), the better.  If we're getting specific, dairy products from animals, fish, and anything that's related to a seed or has seeds is great, too. And, of course, refuel after your runs as well. Your muscles need to repair themselves! Though it shouldn't be a staple of your diet like the aforementioned foods, look into energy gels like Gu. It's a blast of sugar and energy that can give you that zip you've been looking for, even if it is temporary. If you're running long distances and/or running all out, the importance of staying hydrated cannot be stressed enough. The absolute last thing you want to happen is your body passed out on the sidewalk, just waiting for a stranger to take you to the hospital. Alright, fine -- that's a worst case scenario. Best case dehydration scenario? Your metabolism shuts down and your muscles stop working. Thanks, but not thanks.  Always, always, always have a water bottle with you. If it's cumbersome, get a belt that carries it around your waist. A 7-minute mile is serious business and you've got to be serious about it if you want to succeed. Seriously healthy, too. Don't pressure yourself to finish the bottle. Only drink when you're thirsty. Current research says...

Summary in Russian:

Вам понадобится обувь для бега. Правильно питайтесь. Больше пейте. Хорошо высыпайтесь. Берегите свое тело.


Article in English: Running the 100m requires you starting in a certain stance so that you can propel yourself with maximum force and momentum forward. In order to do this, many coaches and professionals recommend and use foot blocks that are designed for your feet and legs to start in the best position to build momentum. When you get your foot blocks, practice your starting stance:  Your front foot will be about two feet from the starting line. Your back foot will be at a toe-to-heel footing in relation to your front foot. Your body will be leaning forward toward the starting line. Your arms will be spread shoulder-width apart from each other. Your hands will be touching the starting line with your index finger and thumb extended onto the line. Fundamentally, your starting stance and starting technique can cause you to win or lose the sprint. Not only is sprinting more intense, it demands the use of more muscle groups than running, and requires technique so that you can harness your energy and power forward on the field. You need to practice your technique, relying on your starting stance, so that you can build the most momentum going into the race. To start the 100m:  Your back leg, which starts off extended, will take the first quick step and come forward. Your front leg will then quickly move forward and propel you forward. Your hips will extend and catapult you upward and ahead.

Summary in Russian:

Пользуйтесь стартовыми колодками, чтобы выработать правильную стартовую позицию. Отработайте стартовую позицию.