Article in English: Since you are only adding two digits, the possible sum is either 0, 1, or 2. If the sum is 0, write a 0 in the answer’s ones place. If the sum is 1, write a 1 in the answer’s ones place. If the sum is 2, write a 0 in the answer’s ones place, and carry a 1 into the twos column. For example, if adding 0111 and 1110, for the ones column you would add 1 one plus 0 ones = 1, so place a 1 in the answer’s ones column. The possible sum is either 0, 1, 2, or 3 (if you carried from the ones place). If the sum is 0, write a 0 in the answer’s twos place. If the sum is 1, write a 1 in the answer’s twos place. If the sum is 2, write a 0 in the answer’s twos place, and carry a 1 into the fours column. If the sum is 3, write a 1 in the answer’s twos place, and carry a 1 into the fours column (3 twos = 6 = 1 two and 1 four). For example, if adding 0111 and 1110, for the twos column you would add 1 two, plus 1 two = 2 twos = 4, so place a 0 in the answer’s twos column and carry a 1 into the fours column. The possible sum is either 0, 1, 2, or 3 (if you carried from the twos place). If the sum is 0, write a 0 in the answer’s fours place. If the sum is 1, write a 1 in the answer’s fours place. If the sum is 2, write a 0 in the answer’s fours place, and carry a 1 into the eights column. If the sum is 3, write a 1 on the answer’s fours place, and carry a 1 into the eights column (3 fours = 12 = 1 four and 1 eight). For example, if adding 0111 and 1110, for the fours column you would add 1 four, plus 1 four, plus 1 four = 3 fours= 12, so place a 1 in the answer’s fours column and carry a 1 into the eights column. For simplicity’s sake, you can remember that 0 = 0, 1 = 1, 2 = 10, and 3 = 11. For example, if adding 0111 and 1110, for the eights column you would add up 2 eights, since you carried from the fours column. For a sum of 2, place a 0 in the eights column and carry a 1 into the sixteens column. Since there are no other numbers in the sixteens column, just bring that 1 down to the final answer. So 0111 + 1110 = 10101.

Summary in Russian:

Запишите числа в столбик и сложите соответствующие цифры. Сложите цифры в столбике двоек. Сложите цифры в столбике четверок. Продолжайте складывать цифры в каждом столбике разрядов, пока не получите окончательный результат.


Article in English: Since you aren’t advised to touch your tarantula, the best way to play with it is to watch it hang out in the terrarium. You’ll get to see it dig into the substrate and, if it is a tree-dwelling species, climb up into the foliage. It can also be interesting to watch your spider kill and eat its prey. Tarantulas become very vulnerable during their molting period, as they shed their exoskeletons in order to grow. A short fall can easily burst the tarantula’s abdomen and lead to death, so you should avoid taking them out of their terrariums in general, and avoid disturbing them at all while they’re molting. In addition, a tarantula bite can cause swelling and allergic reactions, which should be additional incentive not to handle them.  Young tarantulas molt once per month, while adult tarantulas will molt every year or two. During this time, don’t alter the tank or feed it live prey.  It’s normal for your tarantula to lie on its back during molting. If you decide to handle your tarantula, you need to exercise extreme caution. Hold it on the palm of your hand and keep your hand at a very low height. Since a tarantula bite can cause swelling and allergic reactions, you should learn to recognize when they are about to bite. If you see them raise their front legs and show their fangs, you know they are getting ready to bite!  A tarantula bite will cause swelling, redness, and mild pain. If bitten by a tarantula, you may experience nausea and fever. If you are bitten by your tarantula, call a medical doctor as soon as you can.

Summary in Russian:

Наблюдайте за тарантулом. Не прикасайтесь к тарантулу, особенно в период линьки. Учтите, что поднятые передние лапы и клыки являются признаком агрессии.


Article in English: Since you burned off the protective layer of seasoning, you'll have to re-season the cast iron before using it again. Otherwise, it won't provide a nonstick cooking surface, and it may begin to rust.  Coat the cookware in olive oil and bake in a 350-degree oven for one hour. You'll have to cook with the cast iron several times before it's fully seasoned, but this method will start the process. Stores that sell cast iron usually carry seasoning products to apply to your cookware. Try one of these if you'd prefer not to season your cast iron yourself.

Summary in Russian:

Перед готовкой смажьте чугун еще раз.


Article in English: Since you can permanently ruin your BIOS if your computer turns itself off during the update process, you'll want to use a reliable power source. If you're using a laptop, your computer's battery should be fully charged in addition to the laptop being plugged in. In most cases, you'll have to extract (or "unzip") the BIOS update file from within its folder:  Double-click the downloaded ZIP file to open it. Click the Extract tab at the top of the window. Click Extract all. Click Extract when prompted. Wait for the extracted folder to open. If a text document labeled "README" or similar is available, double-click it to open it and read the entire document before proceeding. If the README file's instructions for updating your BIOS contradict the instructions in the rest of this article, make sure you follow the README's instructions instead. Since your BIOS won't be able to access your computer's files, you'll need to put the BIOS update file on a blank USB flash drive. Click once the BIOS file, press Ctrl+C to copy it, then open your flash drive and press Ctrl+V to paste in your copied file. You need to leave the flash drive plugged into your computer for the duration of the update process. . Prompt your computer to restart by clicking Start, clicking Power, and clicking Restart, then immediately begin pressing the key your computer's manufacturer assigned to the BIOS startup. If the BIOS doesn't launch, you'll need to restart again and try a different key.  For most computers, this key is one of the function keys (e.g., F12), though some computers use the Del key or the Esc key. If you don't know your computer's BIOS key, look it up by typing your computer's manufacturer name, model name, and "BIOS key" into a search engine. If you see a "Backup" or "Save" option on the BIOS' main screen (or if you see a Backup tab at the top of the screen), select it and follow any on-screen instructions. This will ensure that you can restore your BIOS settings later if your BIOS update doesn't pair well with your computer. ...

Summary in Russian:

Подключите компьютер к надежному источнику питания. Распакуйте скачанный архив с файлом обновления. Прочитайте текстовый файл «README» (если он есть). Подключите к компьютеру USB-накопитель. Скопируйте файл обновления BIOS на USB-накопитель. Войдите в BIOS Сделайте резервную копию BIOS (если возможно). Обновите BIOS с помощью файла обновления. Дождитесь, когда BIOS обновится.


Article in English: Since you can’t shut off your computer normally, press and hold the power button up until the CPU shuts down. Press the Power button once again to turn on your computer and as soon as the CPU lights up, press the F8 button on your keyboard and keep doing so until the “Advance Boot Option” appears on your screen. Use the arrow keys on your keyboard to scroll down and select “Safe Mode with Networking” from the list of boot options. Press the Enter key on the keyboard and your computer will restart. What Safe mode does is that it allows your computer to run using only the most basic and necessary program without using third-party applications, including the viruses. This way, any malware that may exist in your PC will stay inactive and can be easily removed.

Summary in Russian:

Выключите компьютер. Откройте окно «Дополнительные варианты загрузки». Войдите в Безопасный режим.


Article in English: Since you don’t have a blender to whip your milkshake together, you’ll need a large container that you can use to mix, and stir all of your ingredients in.  Alternatively, you can use an electric mixer or food processor if you have those instead of a blender. If you don’t have an electric mixer of any sort, a handheld whisk works just as well.

Summary in Russian:

Возьмите большую миску.


Article in English: Since you don’t have a blender, you can use a container that has a lid or a cocktail shaker to shake your milkshake ingredients together.  It's best to choose a container with a lid for shaking and storing any leftover milkshake. You can also use a large lidded jar such as a mason jar or blender bottle if you have one. If you want something like a shake, you can use a drink shaker. Note. If you decide to use a bottle with a spherical whisk to help mix your ingredients, mix any powder with milk in the bottle first. Then add your ice cream.

Summary in Russian:

Возьмите достаточно большой емкость с крышкой или шейкер.


Article in English: Since you have only a few words to include in your resume title, it is imperative that you make the title specific and relevant to your capabilities as well as the job you are applying to.  A resume title that is very vague will say nothing about you, and a title that does not match the job title is likely to ensure rejection. Keep in mind that it is better not to have a title at all than to have a title that is irrelevant. Remember that a resume headline or title must only be a phrase and not even a full sentence and must communicate your value as a candidate. If you make the title longer than that, it would lose its value or purpose, and that is not desirable. It is very important that your resume title matches the job that you are applying for.  One good way to ensure that this is done is to use keywords directly from the job offer. This way the recruiter will immediately recognize that your capabilities match perfectly with the job description. Keep in mind that you may need to write or tweak your job title to ensure that it matches each job that you apply for. This may mean some extra work, but the effort will be worth it if you end up being called for the interview or even getting the job . When you are preparing or editing your resume for a job application always remember that the title is a desirable and not a mandatory portion of your resume.  In fact, it may not suit your particular position, situation or even the job that you are applying to. At times it could even prove detrimental to your selection. For example, you have a varied experience a short title can be quite limiting. In these cases you may decide to drop the title and send your resume without it. That can work too, however, be sure to analyze the situation well before making your decision. When crafting your own resume title, it may be helpful to look at some examples of specific, eye-catching titles, such as the following:  "Goal-Oriented HR Officer With Three Years Global Workforce Handling Experience" "Successful Marketing Manager...

Summary in Russian:

Заголовок должен быть точным и кратким. Очень важно, чтобы заголовок резюме соответствовал описанию вакансии, на которую вы претендуете. Заголовок резюме не всегда уместен. Ознакомьтесь с примерами удачных заголовков к резюме.


Article in English: Since you previously marked the height of the bottom of the header on the king studs, you can now line the header up with those marks and nail it to the king studs. Use at least four 12D nails on each side. Using the marks on the top and bottom wall plates where you previously placed a K for the king studs, attach the plates to the king studs. Again, use 12D nails.  Make sure that each connection is flush and perfectly perpendicular as you go. If you are building the frame for the entire wall while framing the doorway, then this is also the point where you will install the rest of the wall studs. Now that the header, king studs, and bottom wall plate are together, you can install the trimmer studs. If you have not yet cut the trimmer studs, double check your measurement by measuring from the bottom of the header board to the top of the bottom wall plate. Using 12D nails, nail the trimmer studs from the bottom of the wall plate as well as to the king studs. When nailing to the king studs, nail from the trimmer stud into the king stud, so that in the event of any protruding nails, they’re inside the wall rather than inside the doorframe. Your half cuts in the bottom wall plate should now be flush with the edge of the trimmer studs. Finish cutting away this portion of the bottom wall plate so that the space remains flush with the trimmer studs. Now that you have the rest of the doorway framed, you can attach any last cripple studs if you had a gap between your header and wall top plate.

Summary in Russian:

Присоедините притолоку к боковым балкам дверного проема. Присоедините боковые балки дверного проема к верхней и нижней балкам стены. Прикрепите стойки дверного проема. Закончите удаление оставшейся части нижней стенной балки. Присоедините укороченные шаговые стойки.


Article in English: Since you want to care for yourself, you don't want to hurt yourself in any way. Worrying can hurt you, so remind yourself of that. Usually, when people are able to be honest with themselves, they have an easier time letting go of the worry. Breathe in through your nose and then breathe out through your mouth. Count your breaths since worry can be exasperated with high-stress levels, this will reduce those levels.  If you continue to worry as you are breathing, allow yourself to consider it for a moment and then breathe it away. Use your breath to blow the worries away from you. Do as many you need to feel relaxed. Some people will do 10 breaths, while others will do breathe in and out 20 times. You don't even have to decide before you start this technique. Allow yourself to gauge if you need to continue when you hit 10 . Learn to control your worry by allowing yourself only 30 minutes. Once your 30 minutes is up, tell yourself that you need to focus on other things. It may help to set a timer so that you are not tempted to worry after your time is up. As soon as you start to worry, tell yourself to stop. The action of telling yourself to stop replaces the negative thought . You can do it aloud or you can use self-talk to tell yourself. Many therapists use this technique to help people avoid negative thoughts. As soon as a worry enters your mind, telling yourself to stop can help you let go of it quickly. Just keep in mind this is a learned behavior. It may not be effective at first, but after some practice, you may just be able to stop any worrisome thought in its tracks. This techniques works better for some people more than others. If you find this technique doesn’t work for you, try mindfulness instead. Place a rubber band  on your wrist and snap it every time you worry. This is a type of thought stopping and it can help you to stop worrisome thoughts, then focus back on the present. Studies  show that people who use their hands are less likely to worry. When you're focused on whatever is in your hands,...

Summary in Russian:

Спросите себя, приносит ли беспокойство вам какую-то пользу? Подсчитывайте вдохи. Дайте себе полчаса  на беспокойство. Используйте технику остановки мыслей. Приучите себя не волноваться. Возьмите что-то в руки.


Article in English: Since you want to hide a slide, it is assumed that you already have a PowerPoint presentation created. Find the file on your computer and open it. On the left side of your screen, you should see a list of all the slides in your presentation. Click the one you wish to hide. If you have successfully selected a slide, a box will appear around that slide. From the tabs near the top of the PowerPoint window, choose Slide Show. This tab controls everything to do with how the presentation will be presented. From the options within the Slide Show tab, find and click on the Hide Slide button. These options should be located near the top of the PowerPoint window.  If you have successfully hid a slide, there will be a slash over the number correlated with the hidden slide. Repeat this process to hide multiple slides. If you wish to show the slide again, simply repeat this process.

Summary in Russian:

Запустите презентацию в PowerPoint. Выберите нужный слайд. Нажмите на вкладку «Слайд-шоу». Нажмите на кнопку «Скрыть слайд». Раскройте слайд.


Article in English: Since you will be working with paint pigments and a medium, protect yourself by wearing a mask or respirator. You may also want to cover your arms by wearing long-sleeved clothing. The paints are non-toxic unless you use metal-based pigments like “cadmium red.” However, these paints are not meant for use on skin. You will need dry paint pigment in the color you wish to make. Pour about 1 tablespoon, or 1⁄2 ounce (14 g), of pigment onto a mixing surface such as a paint palette or slab.  You can find dry paint pigment at art supply stores. Each pigment has a visible color and is labeled appropriately, such as Titanium White or Red Iron. Many artists use glass or stone slabs. You may be able to find plexiglass at a home improvement store and use that to mix your paint. Adding a little bit of water can help you get the paint to the proper consistency. Spread the paint to create space in the center of the pigment pile. Using a pipette or eye dropper, squeeze 2 or 3 drops of water into the space. If the pigment isn’t completely smooth, the paint may look grainy once you use it later. Use a palette knife or spatula to spread the water throughout the pigment. Mix the paint until it has a smooth, sauce-like consistency. Try to eliminate any clumps of raw pigment you see.  You might not be able to remove all the lumps right away. This is okay, since you will get another chance to thin the paint. If you make your own paint often, consider purchasing a paint muller online or from an art supply store. A paint muller grinds and disperses raw pigment. Start with approximately 2 tablespoons, or  1 fl. oz., of your liquid paint medium. The medium you choose depends on what type of paint you want to make. Art supply stores sell different mediums for acrylics, or you can get a plant-based oil to make oil paint.  For example, you can use a gloss medium to make thin, transparent acrylic paint. For oil paint, use linseed, walnut, or poppy oil. Use your palette knife or spatula to combine the pigment and medium. When the paint is...

Summary in Russian:

Наденьте респиратор, чтобы защитить дыхательные пути. Насыпьте порошковый пигмент на плоскую поверхность для смешивания. Чтобы растереть пигмент более тонко, добавьте к нему 2 капли воды. Перемешайте пигмент и воду с помощью шпателя. Добавьте к пигменту связующее вещество. Замешайте краску, понемногу добавляя связующее вещество.


Article in English: Since you won't be doing any sewing for this, you want to find a fabric that does not fray, such as felt or flannel. Jersey/t-shirt fabric and tulle also make great choices. This will create a child-sized cape. You can use larger measurements to make an adult cape. Measure down from your child's neck down to where you want the cape to end. Add 2 to 3 inches (5.08 to 7.62 centimeters) to your measurement. Cut the fabric according to that measurement. The cape can be as wide as you want it to be. Turn the fabric so that the wrong side is facing you. Fold the top edge down by 2 to 3 inches (5.08 to 7.62 centimeters) to make the casing. Secure the bottom edge with fabric glue or iron-on hem tape.  Hot glue is not recommended for this because it is not flexible enough to gather. If you do know how to sew, you can sew the casing down, ¼-inch (0.64-centimeter) from the bottom edge. It can be the same color as the cape, or a contrasting one. Something between 1 and 2 inches (2.54 and 5.08 centimeters) would work best. If you want to tie the ribbon into a bow, cut it twice the length as the casing. You can also use a piece of silver or gold cording instead. Secure a safety pin to one end of the ribbon. Use the safety pin to pull the ribbon through the casing. Slide the cape so that it is centered on the ribbon. Next, scrunch the cape on the ribbon so that it gathers. It should be about half the width it used to be. Cut the ribbon down to 3 inches (7.62 centimeters) on each side. Seal the ends with a lighter to keep them from fraying. If you will be tying the ribbon into a bow, skip this step. Place one Velcro closure on the front of one ribbon, and the other on the back of the other ribbon. Self-adhesive Velcro would work best. If you can't find any, you can glue on the regular kind with hot glue or fabric glue.  Consider hot gluing some pretty rhinestones over the front of one ribbon to make it fancier. If you left the ribbon long, cut the ends at angles, then seal them with a lighter. If you used cording instead of...

Summary in Russian:

Выберите ткань. Отрежьте ткань необходимой длины. Сделайте кулиску по верхнему краю ткани. Отрежьте ленту немного длиннее самой кулиски. Вставьте ленту в кулиску. Присборьте накидку на ленте. Обрежьте ленту, чтобы сделать застежку. Прикрепите к ленте застежку велкро ("липучку"). Внесите последние штрихи.


Article in English: Since you won't be seeing each other in person, it's important to establish and maintain an emotional connection as often as you can. These don't always have to be long, in-depth conversations. Frequent communication, no matter how minor, will show that you care enough to put in the time and effort into the relationship and it’s easier to keep up to date with each other’s lives. If you allow large (days at a time) gaps to pass by, your everyday experiences fade into the background, and you will have to start from scratch every time you speak.  Learn your partner's preferred method for communication. Be sure to try a variety of technologies to see what works best for you both. You may try texting, emailing, or video-calling to keep up to date with little daily details of your lives. Work around your schedules. If you know you're going to be too busy to communicate, let your partner know in advance and try to stay in contact as best you can. If you're not as busy as your partner, remain flexible and focus on something of interest to you. Don't feel as though every conversation needs to be a thoughtful discussion about your relationship, hopes, or dreams. Instead, focus on the little things that couples who live together would, such as grocery shopping, doing chores around the house, or redecorating. This gives the feeling of creating a home together, something you both can look forward to. Talking about the boring or mundane parts of your day can also foster connection and interdependence, the foundation of relationships. Try to make the time to visit each other as often as possible or as often as your budget permits. You need to see each other in person at every opportunity. Make a regular visiting schedule or at least  make plans for the next visit as soon as each one ends. Face-to-face communication is just as important as having relationship satisfaction, commitment, and trust.  Create your own rituals around your visits, like eating at a favorite restaurant, enjoying a quiet night together at home, or...

Summary in Russian:

Оставайтесь на связи. Говорите о повседневных, незначительных вещах. Встречайтесь чаще. Старайтесь лучше узнать друг друга. Помните, что ваш партнер — такой же человек, как и вы. Поддерживайте друг друга, даже на расстоянии. Стройте доверительные отношения. Будьте преданны друг другу. Не делайте ничего иррационального только потому, что вы злитесь или чем-то расстроены.


Article in English: Since you won't be sewing this, it would be best to use a fabric that does not fray, such as felt or flannel. You will need about 1 yard (0.91 meters) of fabric for this. You can use this method to create an adult-sized cape too, but you will need to use larger measurements. Orient the rectangle vertically with one of the narrow edges pointing towards you. Use a dressmaker's chalk or pen to make a mark along the bottom edge, 11 inches (27.94 centimeters) from the fold. How far down you make it is up to you; the further down it is, the longer the cape will be. Make another mark along the top edge, 5½ inches (13.97 centimeters) from the fold. Connect the lines using a straight edge.  If you want a wider cape, and if you have enough fabric, you can make the bottom mark further from the folded edge. For a more accurate length, add 5½ inches (13.97 centimeters) to your cape length. This will account for the neck opening. Find an 8-inch (20.32-centimeter) place or bowl. Place it along the top corner of your folded cloak. The side edge of the plate/bowl should be 4 inches (10.16 centimeters) from the fold. The bottom edge of the plate/bowl should be 5½ inches (13.97 centimeters) down from the top of your fabric. Trace the plate/bowl using a dressmaker's chalk or pen. Try to cut just inside the lines. This way, they won't show on your finished cape. You can leave your cap as is, or try one of the variations below for more character:  Round the top and bottom corners of your cape for a nicer touch.  Add scalloped edge to the bottom of your cape. This is great if your kid wants to be Batman. Cut notches and slits into the bottom edge for a battle-won cape. Get some Velcro squares or cut your own. Secure them to the top two "fingers" of your cape with hot glue or fabric glue. One goes on the top side, and the other goes on the underside. You can also use self-adhesive Velcro. Iron some fusible web interfacing to a piece of contrasting fabric. Draw and cut out your superhero's emblem. Pin the emblem to the back of the...

Summary in Russian:

Выберите ткань. Сложите ткань вдоль пополам. Начертите боковые края накидки. Воспользуйтесь тарелкой или миской, чтобы нарисовать контуры горловины. Выкроите ткань по начерченным линиям. Добавьте застежку велкро ("липучку"). Подумайте о том, чтобы дополнить накидку аппликацией в виде эмблемы супергероя.


Article in English: Since you won't be using water in the pressure cooker, you don't need the gasket. Pull off the rubber insulation from the lid and set it aside. You can also set the whistle aside. While you usually need to add water to the pressure cooker, if you leave the water out, you'll be baking instead of steaming. Only use this method if you have a stainless steel or aluminum stove top pressure cooker. Spread the salt evenly in the bottom of the pressure cooker. The salt will insulate the cooker since you won't be using water. Put a metal stand in the bottom of the cooker to distribute the heat and prevent the cake from burning on the bottom. If you don't have a stand, set a wire rack in the bottom of the cooker. Put the lid on the pressure cooker and turn the burner to high. Let the pressure cooker heat before you add the pan with the batter. Wear oven mitts to lift the lid off of the hot pressure cooker. Carefully lower the pan with the cake batter down onto the stand in the pressure cooker. Put the lid on the cooker. The cake will immediately begin to rise and cook. Because you aren't actually cooking with pressure, the cake will take about the same time to bake as if you were baking it in a standard oven. Follow the bake time instructions from your recipe or the back of the box mix. To test if the cake is finished baking, insert a toothpick or cake tester into the center of the cake. If it comes out clean, turn off the burner. If not, check the cake again in 3 to 5 minutes. Let the cake cool and lift it up and out of the pressure cooker.

Summary in Russian:

Снимите со скороварки герметизирующую вставку и свисток. Высыпьте в скороварку 300 г (1,5 стакана) соли. Установите подставку в нижней части скороварки. Разогрейте пустую скороварку в течение 2 минут. Опустите форму в скороварку и накройте крышкой. Убавьте огонь до среднего и запекайте торт 5 минут. Переключите конфорку на слабый огонь и выпекайте торт согласно рецепту. Проверьте торт. Остудите и выньте торт из формы.


Article in English: Since you'll be dealing with gasoline and various car parts, it's important to protect yourself from potential harm. Before you begin to lift your car and locate the oxygen sensor, put on a sturdy pair of work gloves to protect your hands. You should also wear a pair of protective eyeglasses or goggles in case any WD-40 or gasoline comes near your eyes. Both work gloves and protective eyewear can be purchased at your local hardware store, or at a large retail store such as a WalMart. In order to remove the oxygen sensor, you'll need to have access to the underside of your vehicle. Make sure that the vehicle is on level ground, is in “Park,” and that the emergency break is engaged before lifting the car. Place the jack under part of your vehicle's chassis (including an axis or the side of the car frame) and lift the vehicle. You can purchase a car jack at any auto-parts store. Speak with the sales staff and let them know the type and size of vehicle you have, so they can recommend an appropriate jack. Depending on the make and model of your vehicle, it may have more than one oxygen sensor. Check your vehicle's owner's manual for the exact locations of the sensors. All vehicles have at least two oxygen sensors: one in front of your car's catalytic converter, and one in the car's exhaust manifold. If your vehicle has more than one exhaust manifold, there will likely be an oxygen sensor inside each one. The oxygen sensor will look something like a spark plug: roughly 2 inches (5 cm) long. One end will have a hexagon shape—for a wrench to fit over—and the other end will be threaded to screw into your vehicle.

Summary in Russian:

Защитите руки и глаза. Поднимите автомобиль с помощью домкрата. Найдите кислородный датчик(и).


Article in English: Since you'll be doing a lot of jumping, kicking, punching, and basically tearing through whatever's in front of you (or to the left, right, or behind), designate an area of your home to be for your kung fu practice sessions. At least ten feet by ten feet should be plenty. If you don't have an empty room you can use, just clear out the corner of a room and remove any object you don't want to break or that you can hurt yourself with. You can hold off on this for a bit, but eventually you'll want a punching bag. At first you'll be doing your moves just in the air, but eventually you'll want to have resistance, which is where a punching bag comes in handy. You can hang a bag from your ceiling (if the room makes that feasible) or you can purchase a free-standing one at most sporting goods stores. Simply put, an actual teacher, or "sifu," is the best way to learn kung fu. But you can also learn kung fu yourself if you're diligent and persevere. Buy some DVDs, watch some videos online, or look at the websites of schools. Many have short videos that offer you a taste of the program, teaching you moves at the same time. It's best to find more than one source. There a few different schools of kung fu, and you want to make sure you're doing the one that appeals most to you. What's more, there are some people out there that claim to be experts when they're really not. Finding more than one source can help you know that you're doing it correctly. There's so much to learn when it comes to kung fu – to tell yourself that you're going to learn everything is quite the tall order. When you're starting off, pick a focus. Once you get a few stances down, do you want to concentrate on jumping? Kicking? Punching? This makes it easy to write yourself a lesson plan, too. On Mondays, Wednesdays, and Fridays, say, you'll work on stances and kicks. Then, on Tuesdays and Thursdays, you mix it up with core skills, like balance and flexibility.

Summary in Russian:

Освободите место для тренировок. Купите боксерскую грушу. Найдите инструкции. Выберите то, на чем вы будете фокусироваться прежде всего.


Article in English: Since you'll be using it as a model, make sure that the fit is just right and looks good on you. If you don't have a tank top to use as a template, don't worry. You can still make a tank top. The tank top will be a little loose, unless you used a fitted t-shirt or trimmed the sides down.

Summary in Russian:

Найдите майку, которую можно будет использовать в качестве шаблона. Выньте булавки, выверните майку-топ на лицевую сторону и примерьте.


Article in English: Since you'll be working with an adhesive that can cause fumes, you want to first make sure you are in a well-ventilated area. For example, working outdoors or in a room with more than one window.  Position your work area between windows or between a window and open doorway. You should also set up a box fan or two to blow air away from you. A room that has an exhaust fan works well, too. This means wearing safety goggles, gloves, and a facemask. Outside of the potential vapors from the acrylic cement, you also want to make sure that any refuse from cutting or sanding the acrylic doesn't get in your lungs or eyes. Make sure you are also following the directions on the acrylic cement closely to avoid any mishaps. Whether you are planning to glue in a workroom, a garage, or even your kitchen, you want to make sure that the surface area you’re using is compatible with acrylic cement. Try to stick to an area that’s concrete, metal or wood. Do not glue acrylic on a surface containing glass or paper.

Summary in Russian:

Найдите подходящее рабочее пространство. Примите необходимые меры предосторожности. Выберите поверхность для работы.


Article in English: Since you're already on this page, one can be found here. Memorize it till you're certain you'll be able to navigate your way through it. There are 10 unique landmarks, and 8 notes spread randomly amongst them. There being 10 locations ensures a different game each time. Not finding a note where you expect to find one (if you've been counting on it) is the easiest way to lose the game. Slender Man will not appear before you attain the first note, so use this to your advantage. Turn off your flashlight during this period to save the batteries. It will eventually shut off if you take too long. You may like to spend this "down time" checking out the landmarks beforehand to find out where the notes are positioned. However, you're not allowed to dilly-dally as long as you please. The longer you take between pages, the harder the game will get. You'll know when this initial grace period is over when you hear a stomping sound in the background. The same sound is heard when you do collect the first page. This, in theory, saves you from being ambushed or trapped by Slender Man later. If it's not there, simply continue onwards. Getting the center out of the way is your best bet. That way, you don't have backtrack at all throughout the game and can work on the outside of the circle. Slender Man can only kill you if you look at him and he is always behind you. Never turn around, never see Slender Man. Simple as pie. This reduces the time it takes between notes. Following the main path is a good way of keeping your bearings. The game will be measuring your sanity level and stamina. Sprint too often, your stamina goes. Lose your cool, your sanity level drops, and the game will be over. Eliminating time between notes and going as quickly as possible doesn't give your levels time to drop in the first place. His stalking grows more frenzied for every note you collect. You'll want to keep the flashlight on after about 3, so if and when you turn around, you can immediately double back as soon as you see him. The music in the...

Summary in Russian:

Для начала найдите в интернете карту леса из этой игры. Начните игру. Для начала подберите записку в ванной, которая расположена посреди карты. Обследуйте карту по кругу, начав от ванны в центре. Помните, что Слендермен становится все быстрее и быстрее. После нахождения пятой записку будьте особенно внимательны. Вообще не оглядывайтесь после шестой записки. После нахождения восьмой записки стойте на месте, пока игра не закончится.


Article in English: Since you're cutting your hair at home, take extra time to examine it in the mirror and decide where you want the layers to be. If you want, take a picture of your face, print it out, and mark out where the layers should go. Some people like long, natural-looking layers, while others choose bolder looks with sharper distinctions between the different hair lengths. Take the following factors into consideration:  Your hair texture. Layering tends to add body to hair, especially when some of the layers are short in length. If your hair is already full-bodied or curly, you may want to go for longer layers that don't differ much to frame your face. Your face shape. Think about what layer length is  right for the shape of your face. Longer layers look gorgeous with round or square faces, while shorter layers accent faces that are oval or heart-shaped. Your style preferences. If you're trying to emulate the look of a certain celebrity or popular hairstyle, figure out how to make it work with your hair. Decide where the layers should fall, how your hair will be parted, and how you'll style it in the end. The most important tool required to make sure your hair turns out looking great - and not like your little sister cut it in your sleep - is a sharp, professional-grade pair of barber scissors, also called shears. Using craft scissors or kitchen scissors will leave you feeling unhappy with the final result. Pick up a pair of good scissors from a beauty store or drugstore. Work in a well-lit place with access to a sink and a mirror - probably the bathroom. Have a towel ready to drape over your shoulders, a set of hair clips for holding back sections of your hair, your scissors, and a comb at your disposal. A second mirror you can use to check out the back of your hair is also necessary. You may also need a spray bottle filled with water to keep your hair damp, depending on how fast it dries. When you're ready to get started, wash your hair and comb out the tangles with a wide-toothed comb. Towel it dry so that it's...

Summary in Russian:

Посмотрите на себя в зеркало. Приобретите хорошие ножницы. Обустройте свою домашнюю парикмахерскую. Помойте голову.


Article in English: Since you're going to confession and all, you probably want to have an idea of what to say! Sitting back and reflecting on your actions is referred to as "an examination of conscience." So take a moment to call to mind your behavior since your last confession -- from the smallest to the largest of sins. If you wish to pray to the Holy Spirit during this time for guidance, you may. Don't know where to start? Here are a few questions you can ponder:  Have I disobeyed any of the commandments? Have I nourished my faith? Has anything else in my life influenced me more than God? Have I denied or doubted my faith? Have I hurt others, either accidentally or purposefully? Have I rejected any part of my faith? Have I been forgiving? What are the causes of my sins? What temptations do I surround myself with? Most of us commit venial sins on the regular; they're nothing to be ashamed of, though forgiveness should still be sought. These are your everyday sins -- lying to a friend to get out of a party, using God's name in vain, etc. Then there are the mortal sins, which are no laughing matter. Three conditions must be present in order for a sin to be mortal:  It must be something serious You must understand what you're doing at the time you're doing it You must have done it according to your own free will Keep in mind that whatever it is, your priest will keep your secrets. Whatever it is, he will not (and cannot) pass judgment or let your secrets out. Even under threat of death! He can be trusted. You needn't worry about the consequences of telling him. In fact, neglecting to tell him is a sin in itself! This can either be done by dropping in or making a phone call; many churches have designated times for confessions. Though a priest can usually be found at most times with enough looking, going to a scheduled session is easiest. However, a quick phone call or brief meeting and you can schedule a private session as well.  If you're nervous to go into the church, don't be! Many churches have publicized when confession is...

Summary in Russian:

Обратитесь к своей совести. Поймите разницу между смертным и простительным грехом. Узнайте, когда и где будет проведена исповедь. Помолитесь, чтобы вы могли быть честным и раскаявшимся.


Article in English: Since you're going to the trouble of making sour cream, use the freshest cream you can find. Full-fat, organic heavy whipping cream is best. Pasteurized heavy cream ends up with a consistency closest to store-bought sour cream. If you prefer a thinner consistency or are looking for a low-fat option, you can use half and half instead.  Unpasteurized raw cream is also a great base for sour cream. The result will be lighter than the sour cream made with pasteurized heavy cream. Avoid ultra-pasteurized cream or half and half. This product produces inconsistent results when cultured. Sour cream is produced by mixing cream with a bacterial culture that thickens the cream and gives it a slightly sour flavor. Sour cream starter culture contains milk as well as live, active cultures. It can be found in natural food stores or online and comes in packets (usually four or more to a box) with enough culture to make up to a quart of sour cream. Extra packets of culture can be stored in the freezer for up to 12 months.  Live, active cultures in sour cream starter culture include lactococcus lactis subsp. lactis, Lactococcus lactis subsp. cremoris, Lactococcus lactis biovar. diacetylactis and Leuconostoc mesenteroides subsp. cremoris. Once you have made sour cream with a starter culture, you can use that sour cream to make more. The process is similar to making sourdough bread with a sourdough starter. If you do not want to track down sour cream starter culture, you can make a version of sour cream a tablespoon of cultured buttermilk per cup of cream. The consistency and taste will be more similar to that of buttermilk. You can also  make kefir cream, another type of cultured cream, using kefir grains. Sour cream should be stored in a clean glass jar. During the culturing period, it needs a ventilated cover to allow air to flow through the jar while also keeping out bugs and other contaminants. A tight-weave cloth, such as cheesecloth, makes a fitting lid when secured with a rubber band. For storage, you will need a regular...

Summary in Russian:

Купите литр свежих сливок. Купите закваску для сметаны. Приготовьте банку и вентилируемую крышку.


Article in English: Since you're making your own stencil, there's no limitations on what you can create.  Think about the size of the surface you plan to stencil (T-shirt, wall, bookmark), who the design is for (baby, birthday girl, best friend) and where the stenciled image will be (bathroom wall, kitchen border, skateboard deck.  Stay with the basics.  Letters, numbers and basic shapes (circles, squares and diamonds) can be an easy but effective design choice.  Combine a couple of these elements for a personalized look. Work with a theme.  Consider motifs associated with different themes--shells, starfish, sea horses, boats and anchors create a nautical look.  Rams, bulls, scales, fish and crabs are all elements inspired by a zodiac theme. Draw inspiration from nature.  Flowers, trees, butterflies, leaves and sun are just some examples of ideas you can come up with by simply looking outside your window. Stick to the classics.  Chose a Greek key, a fleur de lis, a Celtic cross or other traditional and universally recognizable symbols. If you're new to stenciling,  you might want to start with an image that's fairly basic in design--not too many separate pieces or too much detail.  If you're more experienced or simply confident in your skills, you can create something that's more intricate. There are tons of online sites that offer free stencils for you to download and print to your home computer. In some cases, you may need to take your printed image to a copier to reduce or enlarge it.  In other cases, you may have the option to change the size when you print or you can change your printer settings to allow it print the image larger or smaller.

Summary in Russian:

Определитесь с дизайном. Распечатайте графику или шаблон из интернета.


Article in English: Since you're shifting your body weight , this gives you a strong base so that you don't topple over. Your feet should be about the same distance apart as your shoulders, and they should be parallel to each other. Point your toes forward. Swing your hips from left to right. Repeat this motion until you have a good feel for the movement. This is just so you understand the basic movement that you'll be doing. This is a preparatory step for learning the booty shake. Increase your range of motion as you sway side-to-side and twist back-and-forth. Twist your hips forward and backward. As you are twisting, release your butt cheeks. Do not squeeze them together. Twist quickly, and you should feel your butt cheeks smack against each other or jiggle. This is an isolated movement, so only your pelvis should be moving. Do not bend your back. Instead of twisting as much as you were before in the previous step, lessen it so that you are still twisting but about half as much. However, continue to twist at the same fast rate as before that made your butt jiggle.  It shouldn't look like you're twisting even though you are. Your knees should be just about locked as you do this. With your feet still at about shoulder width apart, bend over at about a 90 degree angle. Then, continue to twist with the same limited range of motion as before. Continue to shake or twist quickly and repeat for as long as you want. Don't let your arms dangle. You don't want them looking like silly string as you shake. Bend them at about a 90 degree angle.

Summary in Russian:

Встаньте, расставив ноги на ширине плеч. Покачайтесь из стороны в сторону. Покрутитесь из стороны в сторону. Уменьшите размах движений. Наклонитесь вперед.


Article in English: Since you're taking the time to research and draw your family tree, pick out nice drawing materials so that the information is presented well.  Art supply stores sell individual sheets of large paper. Choose one that is sturdy and attractive, such as watercolor paper. A more convenient option might be a piece of posterboard. This type of paper is also sold by the individual sheet, and it comes in a variety of colors. You can find it at drugstores. Plan to draw the family tree in pencil and trace over it with a nice ink pen or marker. Some family trees are drawn in the shape of actual trees that have a branch for each "branch" of the family. Others are more like family diagrams; the end effect is tree-like, but the family names aren't actually superimposed on a tree drawing. Use the style that was assigned to you in class or simply choose the one you prefer.

Summary in Russian:

Выберите бумагу и принадлежности для рисования. Решите, какой формы будет ваше древо.


Article in English: Since you're the one with the idea for the product in the first place, you'll be the first line of testing. Try out your product on your own and see how it works. Keep track of little frustrations, elements of the product in need of tweaking, and spend a good deal of time using and thinking about the product you're testing.  As you use the product, keep a journal or a voice recorder with you to keep track of your experience of the product as you're using it. You might tend to remember all the bad or all the good later on. Don't just use the product, abuse it. If you're thinking about going into production, you'll want to find out what your product is made of, and whether or not it'll stand up to people throwing it around, dropping it, and the other trappings of real-life ownership. Is it fragile? Could it use some reinforcing? . This is one of the most important parts of developing a product. Who's going to buy what you're selling? Who, like you, will have experienced the same frustration or desire that this product will fulfill? How will you reach that audience? The next step of your process will be getting other people to use your product and give you feedback, so you want to define your audience as specifically as possible in terms of several criteria:   Age range Socio-economic status Level of education Hobbies and interests Prejudices and opinions Bring your product to a group of people, let them try it, and give them the opportunity to provide feedback. This could be as informal as giving a few cases of your home-brew to your friends and family and listening to them review it, or as formal as doing a serious focus-group session with a series of different test groups.  If you want to do an informal feedback session, treat it as seriously as the product warrants. Your parents and your friends will likely tell you that your new beer is "Delicious" to be nice, but also give it to some serious beer drinkers to find out whether or not you've got the stuff. If you conduct formal focus groups, do several runs...

Summary in Russian:

Пользуйтесь продуктом в личных целях. Найдите целевую аудиторию. Проведите целую серию тестовых испытаний. Соберите воедино всю критику. Пересмотрите продукт.


Article in English: Since you're using a liquid to clean the screen in this method, it's important to turn off the computer and unplug it from the outlet. The ideal solution is plain distilled water, which contains no chemicals and is gentle on the screen. If heavier cleaning is needed, a 50/50 mix of white vinegar and distilled water can also be effective.  Make sure you use plain white vinegar, not apple cider vinegar or any other kind. Distilled water is better than tap water because it's chemical-free. Manufacturers no longer recommend using any cleaners with alcohol, ammonia or any strong solvents on LCD screens. This is the type of spray bottle that you push from the top to get a fine mist, similar to a perfume bottle. Pour some of the solution into the spray bottle and screw on the top. Don't use this to spray on the screen itself, however. A static-free, fiber-free cloth works best. Remember not to use regular cloth, since this could scratch the screen. Do not soak the cloth; you just want to get it moist, which is the purpose of using the atomizer bottle to wet it.   A wet cloth can drip or run when cleaning the screen and the solution can weep behind the bezel and permanently damage your screen. Try applying the solution to just one corner of the cloth at a time, to make sure you don't get it too wet. Rapid circular movements generally eliminate streaks. Apply a gentle and even pressure to the cloth. Use only enough pressure to keep the cloth in contact with the screen. Take care not to press your fingers into the cloth or screen, since applying too much force when cleaning the screen can permanently damage the LCD matrix and render your screen unusable.  Hold the screen toward the very top or very bottom to avoid re-smudging it as you work. You may need to pass over the screen multiple times before all the smudges have been removed. You may also need to re-dampen the cloth as you work, depending on how many passes over the screen you need to make.

Summary in Russian:

Выключите ноутбук, отсоедините адаптер питания и извлеките аккумулятор. Сделайте мягкий моющий раствор. Налейте немного раствора в бутылку с разбрызгивателем. Нанесите минимальное количество раствора на ткань из микрофибры. Протрите экран круговыми движениями.


Article in English: Since you're working in a cube, be conscious that others can hear any sounds coming from your area and they deserve their own cube sanctuary too. Before you add anything that makes sound, check with your neighbors and the boss to ensure you have the “go ahead” to proceed. Here are some additions that might work for you:  Small fountain. Home decor stores sell small water fountains that can be placed on a shelf, providing the restful sounds of running water. Fountains range in size, with the smallest being able to fit in the palm of your hand, making it very unobtrusive. Sounds of the ocean or other natural sounds. Numerous New Age or nature sounds CDs can be purchased to conjure up the sounds of the ocean, running water, birdsong or children at play. You could play the CD during stressful times during the day or while you are taking your break and need to relax. Bring along headphones if playing the sounds on low still irritates your neighboring coworkers. Small rotating fan. Talkative neighbors or loud noises around your cube? Don’t let exterior noises add stress to your day––consider adding a rotating fan that provides white noise and a little extra air. However, if you plan to include a fan, point it toward the wall of your cube so it doesn’t blow papers across the room.

Summary in Russian:

Озвучьте свое рабочее место.


Article in English: Since your bedroom and bed are likely the most frequented areas for masturbation, it is important to control this environment – especially in regards to sleep and what you choose to do in your bedroom.  Do not spend time in bed doing other activities such as reading, watching TV, or using the computer. Stay in a standing or sitting position the remainder of the time (during the day). The urge to urinate can be mistaken by the body as the urge for sex/masturbation. Go to the bathroom before you go to sleep at night and immediately when you wake up in the morning. Even if you feel the slightest urge to urinate, relieve yourself as soon as possible. This way, you will fall asleep quickly after lying down in bed and not spend time in bed trying to fall asleep. Drink a glass of milk before bed if necessary to help induce sleep.  Go to bed early and wake up early if you can. Avoid staying up too late in the night; this can lead to boredom and increase the likelihood of masturbation. If you have trouble sleeping at night and use masturbation as means for relaxation, try deep-breathing instead. Simply breathe deeply and slowly in through your nose and out through your mouth until you fall asleep. This may help to reduce your urge at the time because you are less likely to become aroused by rubbing up on something. Besides, most masturbation occurs either in a supine (lying on your back) or prone (lying on your belly) position. When you wake up in the morning at the set time, get out of bed as soon as possible and avoid lying in bed awake. Such is a time when masturbation is likely to occur.

Summary in Russian:

Ложитесь на кровать только с целью заснуть. Постарайтесь заранее опорожнить мочевой пузырь. Ложитесь спать только когда чувствуете усталость. Спите на боку. Вставайте утром с постели как только проснетесь.


Article in English: Since your cabinets are probably stocked to the brim, you'll probably need other methods to house what's left over (the decorative doodads and the like). For this, you have two options:  Floating shelves. If you have walls (and you probably do), you can install floating shelves with ease.  They will also draw the eye upward, so if your kitchen is small, it will distract from the cramped-ness of the rest of the room. Cubed shelving. This is turning a wall into a series of boxes. They are artistic and utilitarian. For an added touch, decorate each box (or some of the boxes) with different types of shelf paper. Tada, kitchen innovation. A kitchen does not need too much going on, so sticking to black and white and other neutral tones are your best bet. Nevertheless, take that monochrome look and spice it up with a specific accent color. Maybe bright yellow or bright blue? Suddenly, the eyes aren't concerned with the size and immediately focus on your great pieces.  Think of accents in your art, towels, and dishware. But remember: it's an accent color. Too much of an accent color makes it an accent color no more. If you overdo it, you'll lose the effect. Stick to 4 or 5 pieces. Three words: Paint. The. Ceiling. Whether it's cabinets or drawers, think about removing the doors. Sure, this means everything on the inside will need to be organized, but that can easily be overcome with cute storage containers and pretty glass and textured bins. And more opportunities to show off your decorating side! The idea here is that you're opening everything up -- literally. The more open it is, the more room the eye will see. The more room the eye sees, the larger the room will seem. Just because you're in a kitchen doesn't mean you can't do whatever the heck you want. And since you probably know that mirrors open rooms, why not put one in your kitchen?! It doesn't have to scream "I'm a mirror!" either -- simply place it underneath your cabinetry for a is-it-there-is-it-not-there look. Mirrors (with frames) also make for good...

Summary in Russian:

Создайте полочки. Сделайте акцент на каком-то цвете. Избавьтесь от дверей. Воспользуйтесь зеркалами. Покрасьте стены или шкафчики. Добавьте защиту от брызг и жира. Поиграйте с освещением. Сконцентрируйтесь на чем-то одном.


Article in English: Since your cat may have a hard time navigating the house at first, you should do your best to provide a home that is as free from obstacles as possible. Keeping the floor clear will help your cat to navigate the house without bumping into things. Some suggestions for how to minimize obstacles in your home include:  Leaving your furniture where it is Keeping your home clean and clutter-free Teaching children to pick up their toys after they are finished playing with them Since your cat no longer has her sense of sight to determine whether or not something or someone is a threat, she may be more frightened by loud noises than she was before losing her sight. Help your cat to feel calm and safe by avoiding making loud noises and asking others to do the same. If you accidentally make a loud noise, make sure to comfort your cat by petting her and speaking softly to her. Some other suggestions for maintaining a calm environment include:  Getting up slowly from a chair instead of jumping up suddenly Walking upstairs to speak to someone instead of yelling up to them Avoiding slamming cupboards and doors Since your cat can no longer see you when she enters a room, you might want to develop a habit of humming or chatting to yourself to let her know where you are. Your cat may also feel safer and more relaxed if you hum and chat when you are around her. This will also help prevent startling your cat when you want to pet her. By announcing your presence, she will be less likely to be surprised by the feeling of your hand on her back. If your cat used to go outside before she went blind, stay with your cat as much as you can when she ventures outside. By being present as your cat rediscovers the outdoors, you can rescue her from any mishaps while still allowing her to enjoy being outside.  Try keeping your cat in an enclosed garden when she wants to go outside. This will help minimize the chances that she will get injured or lost.  Consider getting a cat harness and leash to prevent your cat from wandering off into...

Summary in Russian:

Минимизируйте количество препятствий для кошки. Поддерживайте спокойную обстановку в доме. Разговаривайте с кошкой. Учтите возросшую потребность в обеспечении безопасности уличных прогулок.


Article in English: Since your closet is one of the main things in your room, you need to make sure it is always kept clean. Get several big garbage bags and put the clothes in piles: throw away, give away, sell, laundry and clean.  Put the dirty clothes into the washing machine/hamper, while the clean clothes back in your closet after folding them and sorting them the way you want. This could be by color, style or usage rate. Hang up any shirts, T-shirts, dresses, sweaters and cardigans etc., and fold up pants, jeans, leggings etc. Sort the things on your desk into three piles: keep, throw away and give away. Do the same as what you did with your clothes. If your desk has drawers sort them out like you did the surface of your desk. Put back what you want to keep but make sure to organize it and not put it back where it doesn’t belong! Strip your sheets off the bed and throw them in to the laundry. Get new sheets that you like and are comfortable to sleep on, and put them on the bed. It's good to have a comfortable bed that also looks good. Arrange the pillows however you want it. Throw away, give away, sell and keep. Remember, whenever you put something back, put it back neatly!

Summary in Russian:

Так как шкаф – одна из главных вещей в вашей комнате, вам нужно следить за тем, чтобы в нем всегда была чистота и порядок. Теперь пришло время очистить ваш стол/рабочее пространство. Переделайте свое спальное место. Если у вас есть какие-то полки или прикроватная тумба, организуйте там все так же, как и в шкафу: И, наконец, вытрите любые поверхности в комнате от пыли!


Article in English: Since your heart is a muscle, it needs exercise. Sedentary behavior, like sitting all day, is the top risk factor for heart disease. Do a combination of stretching, aerobic exercise, and strength training to strengthen your heart and cardiovascular system. Exercise improves circulation and helps your body use oxygen more efficiently. Exercise can also improve your sleep and reduce stress, both of which are important for heart health. Many people think they should begin their workout with static stretches, or stretches that lengthen your muscles while they stand in place, but this can actually cause injury and impede performance. Instead, you want to focus on dynamic, or active stretches, that put your muscles through their full range of motion and mimic the exercise you will be doing. For instance, if you are going to jog or run, warm up by walking and with dynamic stretches like high kicks, walking lunges, and butt kicks. Proper stretching will lead to better physical fitness, increase mental and physical relaxation, and reduce muscle soreness. Aerobic exercise is highly recommended for heart health because it breaks up stored fatty acids, providing more fuel for heart muscle. It increases energy release and helps the heart function more efficiently by strengthening your heart and lungs. It will also lower blood pressure. You may want to exercise every other day to develop the exercise habit. Then, work up to exercising for 30 minutes five days a week (for a total of 150 minutes each week). Any exercise that increases your heart rate and leaves you slightly out of breath is increasing the work of the heart muscle and improving function. Aerobic exercises that help improve your daily heart function include:  Walking Jogging Rowing Swimming Tennis Golf Cross country skiing Skating Biking Jump roping Low-impact aerobic classes Strength train every other day to give your muscles a chance to rest between sessions. You can strength train by lifting weights, which will contract your muscles, help you gain strength,...

Summary in Russian:

Узнайте, почему спорт полезен для здоровья. Выполняйте упражнения на растяжку до и после тренировки. Выполняйте аэробные (кардио-) упражнения. Начните заниматься силовыми тренировками.


Article in English: Since your partner always thinks you're wrong, there's a possibility that they may think they're superior. That is, if your partner feels superior to you in every way, they are more likely to to try to convince you that they're right and you're wrong. Does your partner make statements that could indicate they feel superior? For instance, they might say (in seriousness, not jest), "Well, you know I'm smarter, so obviously I'm right." A narcissist literally thinks the world revolves around them. They expect to go to dinner where they want, watch what they want, and show up when they want without consequences. The problem is, they hold you to a different standard. That is, a narcissist has no problem showing up very late (even an hour or more) without an apology. If you do that, you may find you're expected to apologize and never do it again. Narcissists often have very high standards. Because they have trouble seeing outside themselves, they can't see how certain expectations may be too much. They also don't see all the hard work you have put into doing something. That's why it will likely seem like they always expect more than what you have to give. Also, they'll be much more likely to remember the things that haven't gone right than to remember the good things you've done. This advice may seem counter-intuitive, but often people's narcissism or borderline narcissism stems from insecurity. That is, many narcissistic people feel like they aren't good enough, and they compensate by being extremely egotistical. In turn, one way you can work with a partner who is narcissistic is to try to understand their insecurities and help the person work through them.  For instance, maybe you notice that your partner becomes particularly narcissistic when you decide to go out with your friends. In turn, that may indicate that they feel like they aren't enough for you. You can help reassure them. You could say, "I'm going to go out with my friends tonight. That seems to bother you sometimes. Can you tell me why?" If the person...

Summary in Russian:

Кажется ли вам, что партнер считает себя лучше других? Вы постоянно меняетесь, чтобы быть таким, каким он хочет? Замечали ли вы, что ничто не соответствует его стандартам? Попробуйте проявить сопереживание. Опишите свои потребности. Создайте стратегию выхода.


Article in English: Since your relationship is primarily sexual in nature, it’s important to have the best sex you possibly can. One easy way to do this is to be honest about what you’re enjoying and what you can live without.  If you have any sexual fantasies, share them with your partner. He may be willing to try things with you that previous partners passed on. Make sure you reciprocate. Don’t be a selfish lover – give as much as you’re getting. Just because your sex friend is not your boyfriend doesn’t mean you shouldn’t make an effort. Brush your teeth, wash your hair, and take a shower before showing up. Make the same effort you would make for any other sexual partner.  This courtesy should be extended both ways. If you feel your sex friend isn’t making an effort for you, it may be time to end the relationship. Don’t feel like you have to dress up the way you would for a first date. You’re not trying to impress your sex friend, you’re just practicing common courtesy. Some people feel hesitant to explore certain sexual urges, especially with long-term romantic partners. Your friend with benefits is the perfect person to try new things with, so be open to experimenting.  Don’t rely on old favorites - change up your sex position each time you have sex. Try having sex somewhere other than in the bedroom, on the bed. Experiment with toys and role playing. The best sex is sex free from worry – be open and honest about your sexual health and make sure your partner does the same. Have your partner wear a condom to protect against possible STDs.  Continue to use the condom, even if both of you have recently been tested. Your relationship is not exclusive, so it’s important that you protect yourself as much as possible. Do not do anything you and your partner aren’t comfortable with or haven’t talked about. Make sure everything is consensual and everyone feels safe.

Summary in Russian:

Будьте откровенны в своих желаниях. Соблюдайте гигиену. Будьте сексуально раскрепощены. Занимайтесь безопасным сексом.


Article in English: Since you’re sleeping during the day because you’ve been up all night, make sure you avoid coffee, tea, or anything caffeine or stimulant related after midnight. Something at the beginning of your long night is fine, but just as it is during the day, if you have something too late you’ll be tossing and turning and unable to sleep once you lie down. This is really no different than a normal routine of working or being up during the day and sleeping at night. Eating healthy meals and getting plenty of exercise will help your body acclimate more quickly to being up all night and sleeping during the day. While it may very well help you fall asleep, alcohol can cause problems staying asleep, sleeping soundly and comfortably, and may cause you to wake up too early.  The best rule of thumb is to avoid any kind of stimulant or depressant when on this reverse schedule. The exception to this rule of avoiding any “medicinal value” items like alcohol or sleep-aids is if your doctor prescribes you medication to alleviate a sleep issue. Before going to bed, wear dark sunglasses and even a brimmed hat to keep the sun out of your eyes as much as possible. Sunlight triggers your natural circadian rhythm and can make it hard to fall asleep if you’ve been exposed to it.

Summary in Russian:

Перед сном откажитесь от напитков, содержащих кофеин. Заботьтесь о себе. Откажитесь от алкоголя перед сном. Защитите глаза от солнечного света.


Article in English: Since you’re using materials like plants for this collage, make it nature-themed. You could design a landscape or seascape by adding different things you find, from sand to shells and leaves. This is the easiest way to incorporate found things into a collage, but it don’t let your creativity be limited. You don’t even have to have a theme if you don’t want one. You could arrange cool things on a page. Most collages, however, have themes to make them look more complete. The base paper, the background for your collage, has to be strong to hold up the sand you add to it. Pick something thick and sturdy at a craft store. Cardboard and construction paper are a few other materials you might choose. Regular printer paper is not a good choice if you plan on gluing heavy items. If it feels thin, expect it to be too flimsy for your collage. Set your collage aside in an open spot on a countertop. Wait for it to feel dry to the touch before attempting to move it. Once it’s done, place your collage on display or take photos of it to show it off!

Summary in Russian:

Используйте природную тему для своего коллажа. Выберите в качестве основы для коллажа картон или плотную бумагу. Оставьте клей сохнуть хотя бы на одну ночь, прежде чем притрагиваться к коллажу.


Article in English: Sincere apologies are rooted in empathy. When you apologize to your best friend, there should be truth behind every claim you make. If your expression of regret is hollow, your friend may not accept it. Tell your BFF that you are deeply sorry for hurting and or inconveniencing them.  ”I am so sorry I hurt you.” I feel horrible that I took advantage of your kindness.” Communicate to your BFF that you accept full responsibility for your actions. Do not place the blame on anyone else, especially your BFF. Do not make any excuses for your behavior.  ”I recognize that I treated you poorly.” ”I realize that I instigated our argument.” ”I know that this is my fault.” State that you intend to make up for your actions. Your statement of restitution will depend entirely on the nature of your behavior. You may promise your BFF that you will never repeat the behavior or that you will work towards reforming yourself.  ”I will never _____ again.” ”I will start going to therapy.” After delivering your sincere apology, humbly ask your BFF for forgiveness. Let your best friend know that you value your relationship with him/her. Express that you will do your best not to hurt your friend in the future.  You may find it helpful to reiterate the key points of your apology.  ”Please forgive me.” ”I hope you can forgive what I’ve done.” ”Can we move forward, please?” ”Is there any chance we can get beyond this?”

Summary in Russian:

Выразите раскаяние за свои действия. Примите ответственность за свои действия. Возместите причиненный ущерб. Попросите прощения.


Article in English: Singing and beatboxing at the same time may seem like an impossible task (especially at first). But it's actually quite easy. Below is a working sample that will help you get started. You can use this basic technique and later adapt it to any song. (b)if your (pff)mother (b)(b)on(b)(pff)ly knew(b)knew(pff)  ("If Your Mother Only Knew" by Rahzel). Listen to the song you want to beatbox to a few times to find out where the beat goes. In the example above, the beats are marked out. This will help you get comfortable with the song. Most songs will have the beat in front of the words. In this case:  "If" - Since the word "if" in our example starts with a vowel, it is easy to fit in the bass just before it, as though you were saying "bif." Note however, that the "b" must be low and if necessary, separate the beats from the words a little when you first start. "Mother" - The word "mother" starts with a consonant. In this case, you could drop the "m" and substitute it with the "pff" since they sound quite close when said together quickly. Or, you could stagger the word just a little so that the beat comes first, and the lyric slightly delayed. If you choose the first, you will end up singing "pffother." Notice that your top teeth contact your lower lip, which is what creates the m-like sound. If you can manipulate this, it will sound a lot better. "On" - For the double beat on "on," you can hum the pitch while doing "b-b-on," then come in straight away with "b pff-ly knew," all the while humming the pitch. For the "on," you might find that the sound breaks if you do the second bass beat. To remedy this, hum through your nose. This can be done simply by pushing the back of your tongue up to close off against your soft upper palate. This hum now comes out through your nose, and is not interrupted by what you do with your mouth. "Knew" - The word "knew" echoes and fades off. These steps can be adapted for any song with a beat. Keep practicing, with different songs and soon you will be able to ad-lib more easily.

Summary in Russian:

Пойте и битбоксите. Прослушайте композицию. Спойте мелодию со словами несколько раз. Попробуйте оснастить биты словами. Приспособьте этот навык.


Article in English: Singing can help to improve muscle control in your throat and in the soft tissues in your throat. Toning these muscles can reduce your chance of sleep apnea.  Try singing along to a favorite song once per day or more often to give these muscles a workout. Jaw muscles can also contribute to sleep apnea, so it is important to strengthen these as well. To strengthen your jaw muscles, hold a pencil between your teeth for about five to 10 minutes per day. The muscles in and around your mouth also play an important role in breathing, so strengthening these muscles may also help cure your sleep apnea. Try pursing your lips as if you are going to give someone a kiss. Then, hold your lips like that for about 30 to 60 seconds and release. Repeat this exercise a few times per day. Blowing up balloons can improve your lung capacity and give the muscles in your mouth and throat a good workout as well. Try blowing up a few balloons each day to strengthen your breathing muscles. There is some evidence that exercising can reduce the severity of sleep apnea. Even if you don't experience weight loss from your exercise, you may still experience some relief. Gargling water can help to tone the muscles in the back of your throat as well. Try gargling with water a few times per day to build up these muscles.  You can also gargle mouthwash after you brush your teeth in the morning and at night. This is not proven to help with sleep apnea, but it may be worth trying.

Summary in Russian:

Пойте песни хотя бы один раз в день. Укрепляйте челюстные мышцы с помощью зажатого зубами карандаша. Сжимайте губы трубочкой. Надувайте воздушные шарики. Бегайте или плавайте, чтобы уменьшить проявление апноэ. Полоскайте горло водой.


Article in English: Single tulip displays can work well in a range of containers, too, but the containers either be very narrow or very short.  A single bud vase would work well as a more traditional option, or you can look for a tall, narrow cylinder vase that extends above the height of the entire tulip. Make sure that the vase is skinny enough for the tulip to fit snugly; otherwise, the flower will flop around inside. Glass bottles with narrow mouths can be a good option if you want to go the recycled, rustic route. Teacups, baby food jars, and tiny tin cans are a few other options. Use hot, soapy water to thoroughly clean out any dirt and debris from your chosen container. Rinse it with clean, running water when done to remove any soap residue. Bacteria in the vase or water will cause the tulips to die significantly faster than they would in a clean vase. Fill the container with enough water to cover anywhere from one-half to three-quarters of the tulip stem.  The height of your chosen container will somewhat determine how full you can make it.  Tall, skinny containers should be filled to cover roughly three-quarters of the tulip stem. A short, wide container may not extend that far along the height of the stem, but you should try to keep at least half of the stem submerged to avoid dehydrating the tulip.   Use lukewarm water since tulips are able to draw it up more easily than ice cold water. The exact stem height you'll need for your single tulip display will depend on the type of container used.  When using a tall, narrow container meant to enclose the entire tulip, a longer stem will look nicer than a shorter step. The idea is to keep the tulip under the rim of the container without having too much empty glass above it. For standard, narrow bud vases, keep two-thirds to three-quarters of the stem constrained by the vase. If using a wide, short container, the depth of the container should be no less than half the height of the tulip stem. Place the tulip inside the container and adjust as needed.  Tulips will always droop...

Summary in Russian:

Выберите емкость. Тщательно вымойте емкость. Наполните емкость водой. При необходимости еще подрежьте стебель. Поставьте тюльпан.


Article in English: Single-shot shotguns are generally the least expensive. They hold one shell at the time, which means you'll have to reload between shots, which can be a negative if you're hunting and need multiple shots.  Double barrel shotguns come in two varieties: over-unders (O/U) with one barrel above another, and side-by-sides, in which the barrels are located horizontally. Some people prefer one style, some the other; neither is ultimately better, and both styles are expensive. Some custom guns will run over $10,000.     Both of these types of guns are "break action" shotguns, which means a level will hinge the barrel and the stock open to load and unload manually. Pump-action shotguns hold 3-5 ammunition shells at once. To reload, you "pump" the slide on the stock and advance another shell into the chamber, ejecting the spent shell and loading another from the magazine tube. This inexpensive gun is known for its reliability and the distinctive sound the pump makes when reloading. Semi-automatic shotguns load automatically every time the gun is fired. They range anywhere from $300 to $5000 and up.    For a skeet, target, or hunting shotgun, a long barrel with a choke on it is probably preferred, whereas a home (or personal) defense, a shotgun should probably have a short barrel with little or no choke. Long barrels allow more of the powder's pressure to accelerate the shot which in turn means higher muzzle velocities and because the pellets have more time to move in a straight path they spread out less. It also makes the shotgun heavier and more difficult (or at least slower) to swing around to aim at fast moving objects. Short barrels are great for close quarters and other situations when pellet spread means less. Bore size is also a big consideration as the the heavy 12-, or even 10-, gauge shotguns can be painful to shoot for a weak, small, or untrained user. 16- or 20-gauge shotguns are available which have much less kick and thus are easier to handle for a wider range of users. A choke is a section at the end of...

Summary in Russian:

Однозарядные и двухзарядные дробовики. Полуавтоматические дробовики. Выберите длину ствола. Выберите калибр. Выберите чок.


Article in English: Sinkholes are often triggered by weather phenomena, such as a heavy rainstorm. Once a sinkhole has formed, though, it can continue to grow, as further portions of limestone or other carbonate rocks fall away. As long as a sinkhole continues to grow on a day-by-day basis, do not attempt to fill it in. Once the sinkhole has stopped growing and remained the same size for a few days, you can fill it in. Only relatively small, shallow sink-holes can be filled by homeowners. Take a pole or stick (even a tree branch would do), and probe around in the sinkhole. Note how deep and wide it is.  Exercise caution when walking around the edge of the sinkhole! The ground can be very unstable, so take care not to fall. Do not attempt to fill in a sinkhole larger than 3 feet (0.91 m) in diameter. Large sinkholes can be deep and potentially dangerous. If the sinkhole is deeper than chest height, do not step down inside of it. Deep sinkholes, and holes with steep walls, pose a high risk of collapse. If you’re concerned about working in and around a sinkhole, or if you think that the sinkhole is too large for you to fill, it’s time to call professionals. Use Internet resources to find a local landscaping company, and explain that you’re hoping to have a sinkhole on your property filled in.  Landscaping companies will have more experience in dealing with this phenomenon than the average homeowner. When dealing with very large sinkholes, you’ll need to contact local authorities in the city or county in which the sinkhole has appeared.

Summary in Russian:

Понаблюдайте за воронкой, чтобы понять, не увеличивается ли она в размерах. Определите размер и глубину воронки. Обратитесь в ландшафтную компанию.


Article in English: Sinking shrimp pellets or lobster bites should make up the majority of your crayfish’s diet. Pellet-type foods are high in protein and contain all the nutrients crayfish need to grow and develop healthy shells. Sprinkle the pellets around all of your pet’s favorite hiding spots to make it easy for it to get to them.  Crayfish can also have frozen aquarium foods occasionally, such as daphnia, bloodworms, and brine shrimp. Never feed your crayfish live or uncooked shrimp. Shrimp carry diseases that can be fatal to crays. Every now and then, cut some leaf lettuce, cabbage, zucchini, or cucumber into small strips and drop them to the bottom of the tank. Offerings like peas, carrots, and sweet potatoes are also okay. Crayfish love munching on plant matter, so don’t be surprised if they disappear in a hurry! It’s perfectly fine for crayfish to eat spoiled or decaying organic matter. In fact, treating your crayfish to veggies that are going bad is a great way to kill two birds with one stone. One or two shakes of shrimp pellets or a smattering of vegetables per day should be more than enough to keep your crayfish satisfied. Remove any uneaten portions of food soon after feeding your crayfish. Anything left sitting at the bottom of the tank will quickly decompose, dirtying the water and making more frequent changes necessary.  If you're caring for more than one crayfish (which isn’t recommended), it’s okay to double the amount of food you administer. Still, keep an eye out for leftovers and scoop them out whatever remnants you find quickly. Overeating can actually be bad for crayfish, as it causes their exoskeletons to become soft and weak.

Summary in Russian:

Раз в день давайте раку немного креветочных гранул. Дополните рацион своего питомца овощами. Не перекармливайте рака.


Article in English: Sinus infections in children are characterized by persistent cold-like symptoms. Sinusitis can be caused by a bacterial, fungal, or viral infection.  Cold-like symptoms of sinus infections include persistent sneezing, coughing, and congestion that lasts for two weeks or more. In addition, your toddler may have green nasal discharge and sore throat.  Your child may also complain of facial pain or headache that is linked to congestion and present with puffy eyes.  Sinus infections often cause fevers in young children of 102°F (39°C) or higher.  Chronic sinus infections consist of symptoms that last three months or longer with several episodes within a year. You can use over-the-counter (OTC) pain medications to help manage your child’s facial pain, headache, and fever associated with sinus infection.  Make sure that you are only giving your toddler the dose that is appropriate for her age and weight. Check with a nurse or your toddler’s pediatrician if you are not sure what kind of dose to give to your child. A fever that is under 101°F (38°C) in a toddler is considered low-grade and can be treated with medication. Keep your eye on your child if her fever is between 101°F (38°C) and 103°F (39.4°C); if it does not go down after a few hours of treating your child with OTC medication or lasts longer than three days, call your pediatrician.  A fever that is 104°F (40°C) or higher and does not come down within a couple of hours after giving your toddler medication requires immediate medical attention.  OTC medications that can be used to treat your child’s fever include ibuprofen (e.g., Advil) for children six months and older and acetaminophen (e.g., Tylenol) for infants two months and older. Do not treat your toddler’s fever with aspirin. Aspirin should not be given to children under the age of 18 because it can cause a rare but potentially fatal disease called Reye's syndrome. Keeping your toddler hydrated helps to alleviate many of his sinus infection symptoms, including congestion, vomiting, and fever. There...

Summary in Russian:

Распознайте симптомы синусита. Давайте ребенку ацетаминофен или ибупрофен, чтобы снять боль и сбить температуру. Следите, чтобы ребенок не испытывал недостатка жидкости. Искупайте ребенка в ванне. Используйте солевые капли для носа. Включайте в детской комнате увлажнитель холодного испарения. Следите, чтобы ребенок достаточно отдыхал. Не давайте ребенку отпускаемые без рецепта противоотечные и антигистаминные средства.


Article in English: Sinusitis generally presents itself with the same basic symptoms. Symptoms of acute sinusitis often worsen after 5-7 days. Symptoms of chronic sinusitis may be milder, but are more long-lasting.  Headache Pressure or tenderness around the eyes Nasal congestion Runny nose Sore throat and post-nasal drip (the sensation of “dripping” or running mucus at the back of your throat)  Fatigue Cough Bad breath Fever

Summary in Russian:

Определите основные симптомы.


Article in English: Siri will call you whatever you have listed as your name in your personal contact. You may not have this information set, but you can add it using the Settings app.  Open the Settings app and select "Mail, Contacts, Calendars." Scroll down and tap "My Info." Select your personal contact, or create one if you don't have one. By default, Siri will call you by whatever name is listed in your personal contact file. Changing your personal contact information will change what Siri calls you.  Open the Contacts app. Select your personal contact and then tap "Edit." Change the name to whatever you'd like Siri to call you. You can have Siri call you by a different name if you'd like.  Open Siri by pressing and holding the Home button. Say "From now on, call me John Doe." Siri will confirm the new name for you. This will change the "nickname" entry on your personal contact.

Summary in Russian:

Настройте свою личную контактную информацию. Измените данные вашего личного контакта, чтобы изменить имя, которое использует Siri для обращения к вам. Попросите Siri называть вас по псевдониму.


Article in English: Sit back on your board until the nose is up out of the water. Kick your legs in an egg beater motion to turn the board around toward the shore. Position yourself in your sweet spot and get ready to paddle for the wave using long, smooth, deep strokes. When you see a wave coming, get into position as near the peak as you can without appearing to be a "wave hog." When you are satisfied that you are in a good position to catch the wave, paddle like there's no tomorrow and give it all you've got! If you feel yourself falling, or if the wave dies down, jump away from the board towards the ocean and away from your momentum.  A good idea is to fall to the side or the back of the board, covering your head with your arms as you fall.  Go with the flow, letting the wave carry you. Swim upwards gently and feel what’s ahead of you to avoid getting hit by the board.  Try to land flat so that you won’t injure yourself in shallow water or on a reef. Once you have safely surfaced, pull your leash and climb back onto your board to prevent it from scything or flopping through the water, which can cause serious injury to you or others. Climb aboard, rest on your belly, and regain control. Most wipe out injuries happen as a result of the board hitting the surfer. Always remember to bail to the ocean side of your board. You don't want to be between the beach and your board when a wave has control of the board. If you are riding for the very first time, it's great to rent a foam surfboard rather than a fiberglass one, as they are softer and less likely to cause you injury while learning. After you wipeout or bail, you need to get out of the way so that other people can surf. Don't paddle up the middle of the break where other surfers will be coming. Instead, paddle off to the side first, to keep the wave zone clear. You'll probably slide or fall off the first few times, but don't be deterred. Some people can learn in an afternoon, while others take a few weeks to get the hang of things. Keep trying and you'll eventually make it. ...

Summary in Russian:

Приготовьте доску и ждите подходящей волны. Будьте готовы к неудачам. Используйте каналы, чтобы выплыть из под волны. Продолжайте пробовать.


Article in English: Sit down and analyze your money habits. Pay attention to your bills and how much you’re spending in a month. Find ways to cut back on expenses and earn more money. Start a personal budget to keep yourself on track each month.  You’ll need to know as much as possible about your financial situation to present a compelling case to your family. For example, if you see that you’re wasting too much money on dining at restaurants, resolve to cook at home using cheap ingredients. Most people go to mom or dad first for money. If you have a solid relationship with them, great! You and the family member you ask need to trust each other thoroughly and feel free to communicate openly. Asking a distant cousin wouldn’t be appropriate unless the 2 of you have this kind of relationship.  The more trust there is in your relationship with the other person, the more likely they’ll be to give you a loan. You can write a letter or talk on the phone, but having a face to face conversation is more effective. Take the time to think about the other person’s financial situation. Asking someone who isn’t financially stable, isn't in a steady job, or has significant medical bills will seem disrespectful. Try not to pressure someone who is already under a lot of pressure themselves. Your best friend may be the person you trust most, but they aren’t the person to ask when they’re also struggling to pay bills.

Summary in Russian:

Приведите свои финансы в порядок, прежде чем просить у кого-либо деньги. Попросите взаймы у людей, которым доверяете. Не просите денег у людей с финансовой нестабильностью.


Article in English: Sit down and lean forward to put pressure on your abdominal muscles, as though you had a bowel movement. The tense muscles, in turn, will put pressure on your bladder. While leaning forward, lay your forearm across your lower abdomen and press gently. Do not press directly on your bladder, which could cause backflow to your kidneys. Repeatedly tap your bladder with your fingers, below your navel. Tap about a little faster than once per second, for thirty seconds. If necessary, shift around to find the best spot, and keep up the tapping until a steady stream has begun. Stroking your inner thigh or tugging on a pubic hair may trigger the nerves that control the bladder.

Summary in Russian:

Наклонитесь вперед. Надавите на нижнюю часть живота. Постучите пальцами по животу на уровне мочевого пузыря. Стимулируйте область бедер или гениталий.


Article in English: Sit down and then engage your abs by pulling them inward towards your back. However, keep in mind that some fitness experts see pulling your abs inward as counterproductive and instead recommend that you brace your abs. You can try both options and see which one feels like it is working better. Then, use your abs to gently lower yourself onto your back. Keep your back in its natural position without flattening it. This will help you do the dead bug in the most efficient and effective way. As you brace your abs, your back should be in its natural position with a slight curve in it. You should be able to fit a few fingers under the curve in your back. Raise your arms toward the ceiling. They should be in a straight line, with your wrists and hands directly above your shoulders. This will allow you to perform the dead bug correctly and minimize your risk of injury. Bend your legs so that your knees are above your hips and thighs. Keep your abs and core engaged as you slowly lift your feet off the floor. Continue to use your abs and core to raise your bent legs so they are in a 90-degree angle. Your knees should be directly above your hips, forming a straight line with your thighs. Choose an arm to lower first. Keeping your abs engaged, lower it and the opposite leg at the same time. Bring your arm and leg to just above the floor and return to the starting position. Move slowly to ensure that you engage the proper muscles and don’t use momentum. This also keeps you from raising your back off of the floor. Once you’ve finished your first arm and leg, lift and lower the other side. This ensures that you develop both sides of your abs and core evenly. Gradually work yourself up to three sets of five or ten reps of the dead bug. You may only be able to perform one to start or do reps until your abs start shaking because they’re tired. Build onto your current sets as you are able.

Summary in Russian:

Лягьте на спину. Вытяните руки. Поднимите ноги. Опустите руку и одновременно противоположную ногу. Повторите другой рукой и ногой. Сделайте три подхода.


Article in English: Sit down at a table or desk where you can easily set up the necessary equipment. Remove the cuff, stethoscope, pressure gauge, and bulb from the kit, taking care to untangle the various tubes. Elevate your arm so that when you bend your elbow, your elbow is parallel to your heart. This ensures that you will not get either an overestimated or underestimated reading on your blood pressure. It is also important that your arm is supported during the reading, so make sure to rest your elbow on a stable surface. Most cuffs have Velcro, making it easy to secure the cuff in place. If your shirt has long or thick sleeves, roll them up first, as you can only put the cuff over very thin clothing. The bottom edge of the cuff should be about an inch above the elbow. Some experts recommend you use your left arm; others suggest you test both arms. But while you're first adjusting to self-testing, use the left arm if you're right-handed, or vice versa. If the cuff is too loose, the cuff will not compress the artery correctly, giving you an inaccurately low blood pressure reading. If the cuff is too tight, it will create what is known as "cuff hypertension" and give you an inaccurately high reading. Cuff hypertension can also occur if the cuff is too narrow or too short relative to your arm. The head of the stethoscope (also known as the diaphragm) should be placed flat against the skin on the inside of your arm. The edge of the diaphragm should be just beneath the cuff, positioned over the brachial artery. Gently put the earpieces of the stethoscope in your ears.  Do not hold the head of the stethoscope with your thumb — your thumb has its own pulse and this will confuse you while you try to obtain a reading. A  good method is to hold the head of the stethoscope in place with your index and middle fingers. This way, you should not hear a thumping sound until you have begun to inflate the cuff. If the pressure gauge is clipped to the cuff, unclip it and attach it to something sturdy instead, such as a hardcover book. That...

Summary in Russian:

Сядьте и откройте коробку с прибором. Поднимите руку на уровень сердца. Оберните манжету вокруг предплечья. Манжета должна плотно облегать вашу руку, но не слишком туго. Поместите мембрану стетоскопа на предплечье. Закрепите манометр на устойчивой поверхности. Возьмите резиновую грушу и затяните клапан.


Article in English: Sit down comfortably with at least one foot flat against the floor. Your knee should be bent down at a 90 degree angle, making your leg perpendicular to the floor.  You should also relax the muscles in your leg as you prepare to measure it. This leg is the leg you will need to measure. The vast majority of people can get away with only measuring one leg, but if one of your legs is slightly shorter than the others, you may want to consider measuring each leg separately. Your leg is straightest in this position which is why you need to keep it this way for both your calf height and circumference measurements. Place the end of a soft tape measure at the bottom of your heel. Extend the tape measure upwards, over the back of your leg, until it hits a point just below your kneecap. You can then take this calf height measurement and compare it to the shaft height measurement of the boots you are looking at. Find the measured height of the boot on the tape measure as you have it pressed against your calf. This spot is the point at which the boot shaft will most likely land on your leg. Locate the widest part of your calf and place the end of a flexible tape measure there. Wrap the tape measure all the way around your calf until it intersects with this starting point, then take the measurement at this point of intersection.  If you want to be really precise, figure out where the top of the shaft will land on your calf using the shaft height measurement and measure the circumference of your calf at that point. Compare your calf measurement to the shaft circumference of the boot. If the boot shaft circumference is smaller than the circumference of your calf, the boot will not fit well. If it is an exact match, the boot will fit but may feel a little too tight or snug. If the shaft is too much larger—usually 1.5 inches (3.8 cm) or more—the boot may end up feeling too loose. A boot shaft circumference can, however, be 0.5 inches (1.25 cm) smaller than your calf circumference if the material has enough elasticity to...

Summary in Russian:

Сядьте в квартире. Измеряйте до задней части ноги. Измерьте вокруг икры. Оцените идеальную высоту голенища сапог.