Exercise is one of the most important aspects in staying (or becoming) fit and healthy. Experts recommend that you should aim to be active for at least 30 minutes per day. Try scheduling your exercise the same way that you schedule other appointments and commitments. You'll be more likely to stick to it if it's on the calendar.  If you are trying to tone-up or lose weight, you might need to exercise more than thirty minutes per day. If you belong to a gym, ask to have a consultation with a personal trainer. They can help you plan a regimen for your specific goals. Exercise in increments. If you are finding it difficult to block out 30 or 60 minutes of your day for exercise, try getting your movement in smaller chunks of time. For example, walk to work, take a walk at lunch, and walk home. You will see the most benefits from exercise if you do it regularly. One good way to make a habit stick is to pick a form of exercise that you enjoy. For example, if you like swimming, make it a point to swim laps twice a week.  Make it easy to stick to your routine. Try setting out your workout clothes and your gym bag the night before. That way, you're all set to head out the door in the morning. Utilize technology. Try a gadget to help you track your movements, such as a fitbit. There are even free  apps on your phone that you can set to remind you to get up and move once an hour. Don't give up. It typically takes between 20 and 30 days to make a habit stick. Keep exercising, and eventually it will become a natural part of your day. There are definitely some perks to working out at a gym--air conditioning and televisions are a few. But scientists report that exercising outdoors, at least part of the time, can have major benefits. The varied terrain of  a road, sidewalk, or trail challenges your body in ways that the monotony of a treadmill or elliptical trainer can't do.  Exercising outside can also have positive benefits for your mental health. In studies, people who walked both outside and inside reported enjoying the...

How would you rephrase that briefly using Russian?

Выделяйте время. Сделайте это привычкой. Выходите на улицу. Социализируйтесь. Меняйте программу тренировок.


Exercise is one of the most well-known ways to experience a drunk-like feeling without imbibing in alcohol. Getting a regular cardio session in releases your body's endorphins, seratonin, and dopamine, which are chemicals in your brain. When released, these chemicals can create a sort of euphoric feeling, not unlike the feeling of being drunk. Exercising regularly can make a lasting impact on your mood. Find an exercise plan that suits you. If you're social, try joining a group class, such as cardio dance or boot camp. If you value some solitude, consider taking up running. For a lot of people, the rush that comes from extreme sports is the best kind of high you can get. If you're looking for a mind-altering experience that does not involve drinking, there are a lot of options for you. For example, you could try sky-diving, white water rafting, or snowboarding. All of these activities have a significant impact on your mental state, as well as being physical exercise. Try looking for local adventure groups in your area. Often, you can join a group excursion for something like rock climbing or hang gliding. This can cut down on the cost of extreme sports, and also help you to make new friends who share this interest with you. People who have been in love have described themselves as feeling giddy and out of control. Being in love--or lust--can actually affect the human brain in the same way that alcohol, or drugs can. When you're in love, your dopamine levels spike, creating a euphoric feeling. Besides euphoria, love can also make people feel less inhibited, more generous, and reduced stress levels. Do you ever notice that you feel like a different person when you're on vacation? That is probably because many of us choose to take our breaks away from our typical environments--and for many people, your typical environment is an urban one. When you're on a beach, in the mountains, or hiking in a forest, the brain seems to process information differently. Sounds are louder, colors more vibrant, and the air feels...

How would you rephrase that briefly using Russian?

Отправляйтесь в тренажерный зал или в парк. Попробуйте банджи-джампинг. Влюбитесь. Испытайте удовлетворение от единения с природой. Покатайтесь на американских горках.


Exercise of all kinds can help treat your hypertension. Start working out for at least 30 minutes a day with aerobic exercise such as walking, jogging, or swimming. Try to add strength training into your routine twice a week as well. Check with your doctor about your exercise regimen if you have medical problems or are very overweight.  You should shoot for at least five days of exercise a week, or three if you do more intense, 25 minute long exercises such as HIIT cardio. Even if you have to start small, try to at least walk for exercise everyday. You can build up to more elaborate exercise routines and activities.  Find a buddy with whom to exercise. Whether it's a neighbor you treat as a walking buddy or your best friend whom you coerce into swimming laps with you, it's easier to consistently exercise when the exercise itself is a social activity. Try different exercises. As soon as you get bored with your routine, you're likely to quit. So the secret is never getting bored in the first place. Constantly think about what you could be doing to mix up your routine. Stress, anxiety, and depression can increase hypertension. Learn to manage and cope with stress to improve your emotional and physical health. Take time out of every day to do a relaxing, fun activity. This can be playing a game with family and friends, reading a book, watching your favorite TV show, going for a hike in your favorite location, or walking your dog.  If your stress comes from your crazy schedule, learn to say no to activities that aren't a necessity. Give yourself time to rest each day and learn to manage your time better. If you feel like your anxiety and depression are not linked with hypertension or it is a major part of your life, speak to your healthcare professional. Smoking is one of the most common and avoidable contributing factors to cardiovascular death. It is bad for your overall health, especially that of your lungs and heart. The added chemicals in cigarettes cause increases in heart rate and vessel constriction, which...

How would you rephrase that briefly using Russian?

Уделяйте больше времени физическим упражнениям. Понизьте уровень стресса. Бросьте курить.


Exercise really does nourish the body, mind, and heart.  Whether you enjoy exercising initially or not, keep with it.  Make exercise a new habit.  Your body will become stronger, your brain will actually work better, and you’ll nourish your heart. There are plenty of gyms that offer monthly memberships now, meaning you get all the perks of a gym without a lengthy contract to bog you down. Get out there, be social, and enjoy your life. Take this opportunity to reconnect with people and activities that bring you joy.  This is also an opportunity to discover new social activities that you have been meaning to look into.  He will likely hear about your new social life, or he may even see photos online, and he’ll see that you’re living your life without him.  See your friends Go to dinner Go to the theater Go to festivals – make a day trip of it Join a meetup group Join a hobby club Don’t go overboard with pictures of you going out, as it may give the appearance that you’ve lost self-control because of your breakup. There’s an idea that you attract what you think, and if you think positive thoughts, you’ll attract positive energy in your life.  More than that, by practicing positive thinking, you’ll learn to quiet all those negative, self-doubt thoughts that tend to creep up when you least expect them.  Positive thinking is a habit that takes work, but is well worth the effort.  Start small.  Think about a negative thought that you tend to have and how you could make it positive.  Then, the next time you have that negative thought, push it away and replace it with the positive thought instead. For example, you might have a recurring thought that you’re just not as talented as everyone else and that you’ll never be successful. Counter that negative talk. You are merely expressing fear and anxiety, not a true fact. Instead of letting your fears and worries run rampant, correct your fearful thinking. For instance, you could say, “Everyone has a talent. I just have to discover mine.” And, “There are many ways to be...

How would you rephrase that briefly using Russian?

Занимайтесь спортом. Будьте более социальным человеком. Начните мыслить позитивно. Сосредоточьте внимание на своих сильных сторонах. Узнайте себя.


Exercise regularly, just before a stressful situation, or as a response to anger. Research has shown that exercise tells your body to release helpful endorphins that reduce your body’s stress response and elevate your mood. All of these can help you calm down. Exercise of any kind can have the same helpful effects on anger, so do an activity you typically enjoy (such as running, dancing, or walking). For example, if you know you have a stressful business meeting later in the day, take some time in the morning to go for a run. This will reduce stress and tension, so you are not walking into your meeting wound up. Although it sounds odd, counting can actually help to slow you down when you are tempted to explode or have a tantrum. Focus your thoughts away from the situation and on to your counting and breathing. Count to 10, taking a breath with each count and in between each number. Doing this at a slow pace can help you slow down and become calmer. Continue to count if you still feel angry after reaching 10.  When you're angry, your body releases adrenaline which increases your heart rate, makes you feel flushed, and causes other physical signs of anger or arousal.  Counting gives you a chance to slow down and calm your reactions so that you don't act impulsively. Learn to breathe with your diaphragm, the muscle at the lower part of your lungs. Focus on your breathing and take full, deep breaths that fill the entire lung. Breathe in for 5 seconds, then hold for 5 seconds, and release for 5 seconds. Take 2 normal breaths in between each diaphragm breath, so that you do not hyperventilate and repeat the exercise until you feel calmer.  Breathing signals your body to calm down. It does this by releasing neurotransmitters that tell your brain that you’re ok and safe.  When you're angry, adrenaline can increase your breathing rate, making it feel as though breathing is difficult or that you can't get a full breath. Meditation can help you concentrate, reduce your stress levels, and enable self-awareness. All of...

How would you rephrase that briefly using Russian?

Занимайтесь спортом. Посчитайте. Выполните дыхательные упражнения. Медитируйте.


Exercise tones your skin and improves your circulation. It also improves your overall health, which shines through in your skin. Sweat is actually helpful for cleansing dead skin cells and oil from your skin. Incorporate the following types of exercises into your routine three or more times per week:  Cardio exercises like power walking, running, biking, or swimming. These exercises get your blood pumping and give your skin a healthy hue. Weight training exercises with dumbbells. Strengthening your muscles improves your skin tone, making it look smoother. Yoga and flexibility exercises. These types of exercises tone your muscles and make your skin look tighter. When you aren't getting the nutrients you need, it shows in your skin. Get your glow back by eating plenty of fruits, vegetables, lean protein, and whole grains. Incorporate foods that are especially healthy for skin, including the following:  Avocados and nuts. These contain healthy fats that your skin needs to retain its elasticity. Nutrient-rich plants. Focus on produce that contains vitamin A, E, and C, like sweet potatoes, carrots, kale, spinach, broccoli, mangoes and blueberries. Water plumps up your skin cells and makes your skin look fresh and bright. When you're dehydrated, your skin starts to dry out. Drink enough water (based on your sex, age, and lifestyle) to keep your skin healthy. If you don't enjoy drinking glass after glass of water, these choices will also keep you hydrated:  Watery fruits and vegetables, like cucumbers, lettuce, apples, and berries. Herbal tea and other tea that isn't caffeinated. Try a glass of soda water with a squeeze of lemon for a refreshing alternative. If plain water isn't your thing, you can make flavored water by letting fruit or herbs soak in the water before drinking. No matter how religiously you stick to your daily skin care routine, using certain substances will set you back on your quest for beautiful skin. Limit or completely cut out these skin-harming substances:  Tobacco. Tobacco stains skin and...

How would you rephrase that briefly using Russian?

Начните тренироваться. Придерживайтесь сбалансированной диеты. Пейте много воды. Избегайте веществ, которые вредят вашей коже.


Exercise will help reduce feelings of fatigue. Although it may seem counterintuitive to expend energy when you feel fatigued, exercise can help reduce many of the symptoms of PMS, including fatigue. Getting regular aerobic exercise 30 minutes four to six times each week will help to balance your hormones, improve your lipid profiles, reduce your risk of heart disease, and improve your overall health.  Exercise also helps to reduce stress levels and improve the quality of your sleep. Being physically active will reduce cramps and help you manage the psychological effects of PMS as well as boosting your body’s natural production of endorphins, a natural antidepressant. Increasing the amount of exercise you get during the premenstrual and menstrual period of time can help promote more deep-sleep stages that are restorative and reduce fatigue. Obesity is one risk factor for suffering from premenstrual syndrome, including extreme fatigue. One study interviewing over 870 women found that those who had a BMI (Body Mass Index) over 30, which indicates obesity, had a three-fold increased risk of suffering from symptoms of PMS.  Obesity, although difficult, is a modifiable risk factor. This means that although a challenge, you can reduce your risk by losing weight. By following a balanced diet that is high in healthy fats and low in carbohydrates, as well as including 30 minutes of exercise, you can lower the risk of fatigue. Dehydration can cause you to feel fatigued, so you need to keep hydrated. Drink at least 64 ounces (2 liters) of water each day and eat foods that are also high in water content, such as vegetables. Although it can seem counterintuitive, the more water you drink, the less water you retain. Water retention and bloating can contribute to your mental and emotional health, which can affect your fatigue. Avoid alcohol, especially when you are close to your period. Alcohol is a natural depressant, which increases feelings of fatigue.  Avoid alcohol altogether during premenstrual time periods as your...

How would you rephrase that briefly using Russian?

Занимайтесь спортом. Сбросьте вес. Пейте больше жидкости. Пейте меньше алкоголя. Высыпайтесь.


Exercise will not only support weight loss, but can help you get into a good mindset for the day or week when you're getting back to your normal routine.  Try to include some sort of physical activity about three to four days each week.    Aim for 150 minutes or 2 1/2 hours of moderate-intensity physical activity each week.  Incorporating regular aerobic exercise into your daily routine will support your weight loss.  Aerobic activities can include exercises like:  walking, jogging, swimming, biking, or hiking. It's recommended to include two days of strength training each week.  Strength training includes activities like:  weight lifting, Pilates, or isometric exercises like push-ups or crunches. Getting started with an exercise plan can be hard — especially if you're doing it alone.  Working out with a friend or partner can be a great motivator to keep you on track and showing up for your weekly sweat sessions. Experts recommend trying to get between seven and nine hours of sleep each night.  Adequate sleep helps with mood balance and appetite control — both of which are important if you're aiming to get back on track with healthy eating. To help get your body ready for sleep, turn off all lights and electronics.  Also try to avoid using electronics at least 30 minutes prior to your planned sleep time. No matter how long you've overindulged, having a support group or people by your side can make getting back on track be a little easier.  Whether it's your spouse, family, friends or co-workers, a support group can be your cheerleaders that will motivate and encourage you through this process. If you'd like, you can sign up for diet programs like Weight Watchers and go to their weekly support group meetings. Sometimes after a few days of overeating you can begin to feel a bit negative or down.  Repeating positive affirmations daily can help boost your mood and spirits and put you in a better mindset to get back on track. Come up with your own sayings or use a few of these daily:  "My body feels great when I...

How would you rephrase that briefly using Russian?

Занимайтесь спортом. Спите 8 часов. Найдите группу поддержки или организуйте ее. Ежедневно повторяйте позитивные аффирмации.


Exercise will stimulate your body to move food through your system, reducing the time that it may sit in your bowels and ferment. In addition, it will help you control your weight, increase your metabolism, and relax you physically and mentally.   The Mayo Clinic recommends 75–150 minutes of aerobic exercise per week, or 15 to 30 minutes five times per week. Choose an activity that you enjoy. Many people like to jog, walk, bike, swim, or join local sports teams like basketball or volleyball. Start out easy and work up to more strenuous exercise. If you have health problems that may make it unsafe for you to exercise, consult your doctor before starting. If you are constipated, the feces are not moving through your system as they should. This means that they have extra time to ferment in your bowels and are likely to produce more gas. They may also block the passage of gas. Eating frequent small meals keeps your system continually busy without burdening it with more than it can handle. Try eating less at your normal meal times and then adding a snack between breakfast and lunch and then again between lunch and dinner. People often swallow air without recognizing that they are doing it. If you have any of the habits below, you may want to consider making changes.  Smoking. Smokers often swallow air when they smoke, leading to bloating and gassiness. You can reduce bloating, and your overall health by quitting. Sipping drinks with a straw. Similar to smoking, the act of sucking in air makes you more likely to swallow it. Gulping your food. People are more likely to swallow air when they eat too fast and don’t take the time to chew. Make a conscious effort to eat more slowly. It will also make you less likely to overeat. Chewing gum or eating hard candies The process of chewing gum or sucking on candy and tasting the flavoring makes you produce saliva. This causes you to swallow more often, increasing the likelihood that you will swallow air. Fizzy, or carbonated, drinks taste good, but they release carbon...

How would you rephrase that briefly using Russian?

Ведите активный образ жизни. Питайтесь более мелкими порциями, чтобы снизить риск запора. Избавьтесь от привычек, из-за которых вы глотаете воздух. Ограничьте употребление газированных напитков. Снизьте уровень стресса.


Exercising depletes the body of essential nutrients and fluids. In order to make your workout successful, you have to replace these to help your body recover and build muscle. Use the ingredients suggested in this section to put together a high-quality meal that will help you build muscle and avoid affecting your blood sugar. Protein is the essential ingredient for building muscle. While doing your weight training regimen, include proteins in every one of your meals to give your body the building blocks it needs to strengthen your muscles. There are many options for including protein in your diet.  Nuts. Any kind of nut is high in protein. You can't go wrong including these in your meals or just snacking on them throughout the day. Beans. Not only do these give you a high dose of protein, but they have a low glycemic index, so they won't affect your blood sugar. If using canned beans, be sure to drain the liquid so you don't overdose on sodium. Fat-free dairy products. Milk and yogurt are great sources of protein. Have a glass of milk or a cup of yogurt for an easy dose of protein. Fish. Salmon, tuna, and herring are usually considered the best options for protein, but any fish will do as well. Make sure you avoid fried fish, however, or you'll consume saturated fats that could be harmful. You need carbohydrates in your diet because without them, your body will use protein for energy. This will divert protein from your muscles and you won't build any mass. Carbohydrates from bleached or enriched products like white bread have a high glycemic index and will raise your blood sugar. Whole wheat products, however, will give you non-enriched carbohydrates. Eat whole wheat bread, pasta, and cereals to give yourself a good serving of carbohydrates. It is a fallacy that we should cut fat out of our diets. While saturated and trans fats should be avoided, mono and polyunsaturated fats are beneficial for your health. They can reduce your cholesterol levels and also help you build muscle. Try some of these foods for...

How would you rephrase that briefly using Russian?

Принимайте пищу после каждой тренировки. Употребляйте много белка. Получайте углеводы из цельнозерновых пшеничных продуктов. Употребляйте полезные жиры.


Exercising every day can help to regulate sleep during pregnancy as well. Get some physical exercise in every day. Try to get your exercise in the morning or early afternoon because exercising too close to bedtime can make it hard to fall asleep. If you want to do something physical in the evening, do something relaxing like yoga. This may have a positive impact on your sleep.  Try taking a 30 minute walk when you wake up in the morning or after eating lunch. Exercise is safe for most pregnant women. However, talk to your doctor first if you have any health issues, or have had difficult pregnancies in the past. You want to make sure exercise is safe for you and your baby. As nausea and heartburn are a major culprit in sleepless nights when pregnant, work on regulating your diet. If you feed your body healthy foods rich in vitamins and nutrients, this may lessen symptoms of nausea associated with pregnancy.  Avoid acidic and spicy foods, as these can make heartburn worse. Eat a balanced diet, rich in fruits and vegetables. Strive for lean proteins and complex carbs like whole grain bread, rice, and pasta. Make sure to snack throughout the day, but go for bland foods like plain crackers. Such foods can help lessen nausea, which often keeps pregnant women awake during the night. Watch your calories, however. It's healthy to gain weight during pregnancy, but only up to a certain amount. Many types of crackers and bland snacks contain a lot of empty calories, so keep an eye on portion size to avoid overeating. Naps are usually not advised as they can make it difficult to sleep at night. However, if you're pregnant, naps can actually be helpful. Even when taking the proper steps to better your sleep, some nights will still be difficult during pregnancy. It's important for your health to get enough sleep. Take daytime naps on occasion if you're feeling particularly drowsy.

How would you rephrase that briefly using Russian?

Занимайтесь физическими упражнениями. Ешьте здоровую пищу. Делайте легкие перекусы в течение дня. Спите днем время от времени.


Exercising for at least 30 minutes on most days of the week can quickly and substantially drop your blood pressure. You can get exercise through both athletic activities and common chores.  Before increasing the amount of exercise you do in a day, you should ask your doctor for guidance. Increasing your physical activity too dramatically can actually put you at greater risk of heart attack or stroke. Power walking is one of the simplest exercises you can add to your routine. Walking at a brisk pace for 30 minutes can lower your blood pressure by nearly 8 mmHg. Other athletic activities you can try include volleyball, touch football, shooting baskets, bicycling, dancing, water aerobics, swimming, and jumping rope. Helpful chores include washing the car, washing windows and floors, gardening, raking leaves, shoveling snow, and walking up and down stairs. Slow, meditative breathing relaxes the body, causing it to produce more nitric oxide and fewer stress hormones.  Nitric oxide opens up the blood vessels, thereby reducing your blood pressure. Stress hormones elevate renin, a kidney enzyme linked to high blood pressure. Take at least five minutes in the morning and five minutes to focus on inhaling deeply, taking deep "belly breaths" each time. For an even more pronounced effect on blood pressure, consider learning formal meditation, doing yoga, or trying Qigong or tai chi. Working over 40 hours per week increases your risk of developing high blood pressure. If you need to quickly lower your blood pressure, you should try shaving off a little time from your work schedule when possible. This is especially significant if your job is notably hectic or stressful. Stress hormones cause your blood vessels to constrict, which only makes it harder for your heart to pump blood through them. As a result, your blood pressure rises. Listening to soothing music for 30 minutes daily can help drop blood pressure, especially if done in conjunction with deep breathing techniques and hypertension medication.  Choose soothing...

How would you rephrase that briefly using Russian?

Регулярно выделяйте 30 минут на умеренные физические упражнения. Глубоко дышите. Меньше работайте. Слушайте музыку. Бросайте курить.


Exercising helps build up your core muscles. That, in turn, can help with your constipation. You don't want to suddenly jump into an exercise routine you're not used to, especially if you weren't exercising much before your pregnancy. Start with just fifteen minutes of exercise three times a week. Over time, you can gradually increase the amount. Swimming is a good way to begin exercising, partially because your increased weight won't be an issue in the water. Ask the instructors at your local pool if they offer any prenatal swimming classes. Talking a walk every day can help keep things moving. Plus, it can help you keep from gaining too much baby weight. Of course, you're probably not going to try to play football while pregnant. However, you also shouldn't do sports like judo, kickboxing or trampolining whilst pregnant due to the risk of injury.

How would you rephrase that briefly using Russian?

Важно понимать, почему физические упражнения так полезны. Начните с малого. Каждый день совершайте пешие прогулки. Не занимайтесь активными видами спорта.


Exercising on a regular basis can have a great effect on your overall health, and it can also help your periods stay short and light.  If you are overweight, you might want to consider talking to your doctor about a healthy weight loss plan. Maintaining a healthy weight can help you periods be shorter and lighter overall.  Regardless of weight, women who live sedentary lifestyles tend to have longer periods. Moderate physical activity, in the form of 45 minutes to an hour of exercise a day, can result in shorter periods. Exercise can come in the form a sport you enjoy, a brisk walk, cardiovascular exercise, or jogging.  Be careful about overdoing it. Sometimes, excessive exercise can cause menstruation to stop altogether. This can be dangerous, especially if you're not getting the proper nutrients while working out. You should always consult your doctor before adjusting your workout routine. While the effects of diet on menstruation are debated, some studies do indicate a low fat diet full of healthy carbohydrates might result in shorter periods.  A diet rich in complex carbohydrates, like whole grains, fruits, and vegetables, while low in sugar and alcohol can reduce symptoms like cramping and mood swings associated with menstruation. It may also shorten the overall length of your menstrual cycle.  A few studies exist that indicate a low fat diet may also shorten menstrual periods, at least to a small degree.  As weight loss can lead to shorter periods, altering your diet if you're overweight may help with weight loss and therefore reduce period length. However, you should always talk to your doctor before making any decisions about losing weight. Disrupted or limited sleep contributes to stress, which can lead to longer, painful periods. Getting on a regular, healthy sleep schedule can help you better regulate your emotions.  Losing even a few hours of sleep can lead to increased stress, anger, and anxiety. All of these things can manipulate hormone levels and lead to a heavier, longer period.  Try to go to...

How would you rephrase that briefly using Russian?

Регулярно занимайтесь спортом. Следите за питанием. Следите за сном.


Exercising will make you fit, subsequently making yourself look and feel better. Exercising also releases endorphin, the “feel good” hormone, which gives you more energy and joy.  The short and long term benefits of exercise are most effective when done 3 to 4 times per week. Think about all the good sides in your life such as your family, friends, your job, an others. Tell yourself that you did a great job at work today and that you have great friends. Try to spin any bad thoughts into good ones. For example, if you find this task too hard to finish for you, tell yourself instead that you'll approach it from a different perspective.  Practice positive thinking on a daily basis to increase effectiveness. It's just a waste of time. You cannot compare yourself to anyone because you have your own set of life experiences and skills that nobody else has. Self-esteem can suffer when you constantly feel inferior to others, so realize that you are a unique individual who is incomparable. Every morning, find an appropriate and presentable outfit that you feel physically and emotionally confident wearing. Dressing well will make your exterior feel good, resulting in a distinctive improvement in self confidence. Be mindful of what outfit you choose based on the interactions you will have in a given day. For example, you wouldn’t wear a professional suit or dress to a brunch with friends, as well as you certainly wouldn't wear jeans and a shirt to a business meeting.  Be mindful of the color palate you are wearing. For example, blues typically induces tranquility and creativity, whereas green inspires freshness.

How would you rephrase that briefly using Russian?

Занимайтесь физическими упражнениями. Будьте оптимистом. Прекратите сравнивать себя с другими. Хорошо одевайтесь.


Exercising your muscles allows them to extract more oxygen from your blood than they do while at rest. Since your body needs 20% more oxygen during pregnancy, it is beneficial for your muscles to be more efficient at taking oxygen from the bloodstream. While you are pregnant, it is good to work on your arm muscles because arm exercises are low-impact. Grab one to two pound weights to begin with and hold your arms down at your sides with one weight in each hand. Bend your elbows at the waist and bring your arm up towards your chest, pulling it all the way up and holding for five seconds. Slowly lower it down and switch to the other arm.  Repeat on each side eight to 10 times. As you get stronger, you can increase your weight a little bit. But take it easy. You don’t want to strain yourself. These will help your biceps, triceps, and shoulders. Grab a weight with each hand. Start with your arms straight down in front of you. Slowly raise your arms straight out in front of you.  Hold them there for five to 10 seconds. Next, lift your arms above your head. Hold them here for five to 10 seconds. Lower your arms to the bottom and rest a moment. Repeat this exercise eight to 10 times. Tricep extensions help strengthen your tricep muscles. To start these exercises, grab a one to two pound weight with both hands. Raise both your hands hands above your head. Bend your arm at the elbow, lowering your hands behind your head. Hold them down for five to 10 seconds. Then straighten them back above your head. Repeat the exercise eight times. As you lower the weights towards your head, be sure you don’t hit your head with the weight. Your feet and legs may swell a lot while you are pregnant. Keeping good circulation may help reduce swelling and get more oxygen into your body. Start by putting on 1- to 2-pound ankle weights on each leg. Sit in a chair or other flat surface. Slowly lift your legs off the floor and straighten them in front of you. Hold this pose for five to 10 seconds. Slowly lower them to the ground. Repeat...

How would you rephrase that briefly using Russian?

Укрепляйте бицепсы. Попробуйте поднимать руки через стороны. Работайте над трицепсами. Выполняйте упражнения для ног. Попробуйте плавание. Займитесь перинатальной йогой. Займитесь растяжкой. Ведите активный образ жизни.


Exercising your whole body to lose weight will eventually reduce fat in the facial area, too. In fact, it's very difficult to lose weight in just your face, and that's often the last place to thin out. Starting a steady exercise routine with cardio and strength training can put you on the path toward a thinner face.  Running, swimming, and biking are all great cardio activities. Plan to do one of these activities for at least 1/2 hour 4 times a week. Go to the gym and meet with a personal trainer to get acquainted with a strength training routine. Learn how to lift weights to work out all of your muscle groups. This reduces the amount of fat you store in your body and your face. Satisfy your hunger with fruits, salad and low calorie food items. If you are really serious about getting rid of your double chin, losing weight can definitely help.  Don't try anything restrictive or faddish.  Your change must be one that you can carry on for the rest of your life.  Small, consistent losses are what you should be aiming for and maintaining. Your diet should include plenty of fiber, fruits, vegetables and water.  See a nutritionist, dietician or doctor for advice and encouragement.

How would you rephrase that briefly using Russian?

Давайте общую физическую нагрузку. Уменьшите количество потребляемых калорий.


Exfoliate once a week to remove dead skin cells and keep your lips soft. You can buy a lip exfoliator at a beauty supply store, or you can make your own. Simply sprinkle some sugar on the fruit of your choice—like a mango or strawberry. Gently rub your lips with the fruit for about 30 seconds. Don't continue to exfoliate if your lips begin to feel sore or bleed. Lip balm keeps your lips moisturized and prevents chapping. Put on lip balm in the morning and apply it as needed throughout the day. Any type of lip balm will work. Use whatever lip balm feels and smells the best to you. If you use makeup, a light shade of lipstick can make your lips appear even more welcoming. Unfortunately, cheaper lipsticks can dry your lips out. Invest in a higher quality brand and look for a lipstick that contains Vitamin E. Apply it as needed so that your lips will look lovely and soft. Dark-colored lipsticks aren't ideal for kissing because they will likely spread and quickly fade. Rub your fingertips over your lips in a circular motion for about 30 seconds once a day. Massaging your lips will make them appear fuller and redder. This is because a massage will stimulate the blood flow to your mouth. You can repeat this up to three times a day if you'd like. Your lips will be one of the first parts of your body visibly affected by dehydration. Drink at least 8 cups of water per day. Avoid drinking excessive amounts of alcohol as well to prevent dehydration.

How would you rephrase that briefly using Russian?

Избавляйтесь от отмерших клеток кожи на губах, чтобы они были мягкими. Носите с собой бальзам для губ, чтобы предотвратить появление трещин. Используйте легкий оттенок губной помады, содержащей витамин Е, чтобы поддерживать губы увлажненными. Помассируйте губы, чтобы они выглядели объемнее. Поддерживайте оптимальный уровень воды в организме, чтобы губы выглядели увлажненными и здоровыми.


Exfoliating body soaps and deep cleaning hand soaps are designed to loosen remove layers of dead skin. Their cleansing and exfoliating properties make them ideal products to use when attempting to remove glue from your hands. Wash and scrub the affected area aggressively with either soap two to three times. Acetone, which is present in nail polish remover, breaks down the glue, removing it from the surface of your skin.  Retrieve a small dish and a bottle of nail polish remover. Fill the dish with acetone. You may treat the affected area in one of two ways. If the glue is on your fingers or thumb, submerge the affected area into the acetone and let it soak for several minutes. If the glue is on your hand, apply the acetone with a saturated cotton ball—hold or rub the saturated cotton ball onto or over the glue for several minutes. As the glue dissolves, roll your fingers over the area until the glue is released from the skin. Wash your hands thoroughly with soap and water to remove the acetone and any remaining traces of glue. Moisturize the area with hand lotion. Petroleum jelly is a wonder non-toxic alternative to acetone. Place a dime sized amount of petroleum jelly on the tips of your fingers. Massage the petroleum jelly into the affected area until the glue detaches from your hand or fingers. Some lip balms contain petroleum jelly and may be substituted for traditional petroleum jelly. Gently remove stubborn glue from your hands with lotion. Squeeze a small amount of hand lotion onto your fingertips. Massage the lotion into the affected area until the glue rolls off your skin.

How would you rephrase that briefly using Russian?

Удалите клей, используя отшелушивающее мыло для тела или мыло для рук глубокой очистки. Удалите клей с помощью ацетона. Нанесите вазелин массирующими движениями на участок кожи с клеем. Нанесите лосьон для рук на участок кожи с клеем.


Exfoliating can be helpful for some skin types. However, other skin types may be irritated by using an exfoliant too often. To prevent irritation from exfoliating, it is best to limit exfoliation to twice per week.  Choose an exfoliating product that contains no more than 2% salicylic acid or 10% glycolic acid. Any higher than these levels and the exfoliating product may irritate your skin. Do not exfoliate if you have herpes simplex, warts, or molluscum contagiosum. This could lead to an infection. Avoid exfoliating if you are prone to dark spots from bug bites or burns. This is more common in people who have dark skin tones. If you have acne-prone skin, then you can exfoliate daily. Alternate between mechanical and chemical exfoliants from day to day. Mechanical exfoliants are made up of rough substances, such as corn cob meal silica, and date seeds. These also include loofahs and rough sponges. A chemical exfoliant breaks down the protein or bonds between cells using special ingredients. If your skin is prone to breakouts, then using a product that contains over-the-counter acne medicine may be helpful. You can find cleansers and other products that include ingredients that may help to fight and prevent acne.  Look for a product that contains salicylic acid, benzoyl peroxide, sulfur, or resorcinol. These products are available without a prescription. Keep in mind that it can take a month or more to see results from an over-the-counter acne treatment. You may also experience some redness and scaling as your skin adjusts to the medicine. Products that contain alpha hydroxy acid may be helpful. Alpha hydroxy acid can help to remove dead skin cells and unclog pores, so it may result in smoother skin and also help to prevent acne. Look for a cleanser or moisturizer that contains alpha hydroxy acid. Masks that contain acne-fighting ingredients can help to reduce excess oils and bacteria on your skin. Look for a mask that contains charcoal or kaolin clay. Wash your face as usual and then apply the mask. Leave it...

How would you rephrase that briefly using Russian?

Два раза в неделю пользуйтесь очищающим отшелушивающим средством. Попробуйте очищающее средство от прыщей. Поищите косметические продукты, содержащие альфа-гидроксикислоту. Раз в неделю делайте маску. Попробуйте гель с маслом чайного дерева.


Exfoliating facial scrubs are sold at most supermarkets, drug stores, and stores that sell beauty products. They usually have small granules designed to force out dead skin cells and debris.  Prices for exfoliating scrubs range. Some are quite expensive, selling for as much as $30, while others might go for under $10. Browsing reviews online or in beauty magazines can help you make an informed decision about the best scrub for you.  Exfoliating scrubs have been criticized by environmentalists. Many of the scrubs use non-disposable plastic beads as granules and this leads to pollution in great lakes and other bodies of water. If you're wary about the environmental impact, it might be a good idea to opt to make your own eco-friendly scrub at home. A simple brown sugar and raw honey scrub can help exfoliate skin and is simple to make. If you're on a budget or distrustful of the heavy use of plastic in some exfoliating scrubs, this might be a better option. In general, mix equal parts raw honey and brown sugar. Mix together well and store in an airtight container at room temperature. Using the scrub you chose, work the concoction into your skin. Use circular motions. Scrub for about two minutes. Be gentle. The beads or grains of sugar should exfoliate your skin without too much extra pressure from you rubbing. Once you've scrubbed for two minutes, use water to remove the honey and sugar from your skin. Wash until your skin is clean and then pat dry with a clean towel. Wait a few minutes and then rub a light facial moisturizer, one that does not use too many oils, into your face once it's fully dry.

How would you rephrase that briefly using Russian?

Купите отшелушивающий скраб для лица. Сделайте скраб из сахара и меда. Круговыми движениями нанесите скраб. Умойтесь и нанесите увлажняющее средство.


Exfoliating prior to shaving and after should become integral to your shaving routine. The first step aligns the hairs and gets rid of dead skin cells to get a smoother more even cut and the second time around wipes away all the up-churned bacteria and skin that can clog otherwise clean pores. So if you have razor bumps already, exfoliating will force away the very top layer of dead skin cells, in time exposing the hair that is curled up underneath. The more you exfoliate, the quicker this process will go. Every time you shave, you should finish off with a moisturizer. Aloe vera, baby oil, or any non-scented, non-perfumed lotion will do. But to treat razor bumps, consider also using a razor bump cream or other, anti-inflammatory cream. Hydrocortisone creams, retin-A creams, and products like Neosporin will reduce redness and itch. Products with salicylic acid or glycolic acid (for in razor bump creams) will eliminate the top layer of skin, to get rid of the ingrown hair. ). Some people have very sensitive skin, especially around their pubic area. To avoid the razor but still be hairless, switch to waxing. However, know that waxing can lead to histamine reactions and ingrown hairs, too -- so take the pain with a grain of salt. The other option is not to shave. Yeah, yeah, yeah, not an option. But really, would you rather have some hair growing in or little red bumps? Because right now it's one or the other. Try skipping a few days between shaves if you shave often. You'll live. You want to avoid as many possible irritants as possible when you've got a case of the bumps, and tight clothing is at the top of that list. Wearing tight undies doesn't let your skin breathe and as a result, the skin clogs, bacteria gets trapped, and the problems get worse. No thank you! Go for loose clothing if you can, too. The bumps around your thighs won't benefit from tight jeans or leggings. If anyone asks why you're wearing sweats, well, for starters it's none of their business. But you can tell them you're running a wikiHow...

How would you rephrase that briefly using Russian?

Регулярно отшелушивайте кожу. Используйте мази, кремы и лосьоны для борьбы с покраснением и зудом. Перейдите на восковую эпиляцию (или не брейтесь). Носите свободное нижнее белье. Сделайте средство от вросших волосков сами.


Exfoliating your lips increases circulation, helping blood rush to your lips to make them look fuller. Use a toothbrush to scrub away dry, flaky skin, leaving the fresh skin underneath.  You can moisturize your lips at the same time by using coconut oil. Put a little on your toothbrush and scrub away. Your lips will look shiny and fresh when you're finished. You can also make a moisturizing scrub by mixing equal parts olive oil and brown sugar. Use your fingertips to gently massage the scrub over your lips, then wipe it away with a clean, wet washcloth. Or try using a baking soda paste to help exfoliate deeper. Mix a teaspoon of baking soda with enough water to make a paste, then apply it to your toothbrush and scrub. Choose a lip pencil that's the same color as your lips, a few shades darker than your facial skin tone. Carefully outline your lips just above and below your natural lip line. This creates a believable exaggeration. Fill in the gap using the lip pencil. This will create the illusion that your lips are larger than they really are.  Don't be tempted to make them look too big, or it will be obvious that you're using makeup to create fuller lips. To make your lips pop, use a colorful lipstick or gloss over the pencil, covering both your lips and the area you drew in. You can create a pouty effect by using a darker color on the underside of your bottom lip, and a slightly lighter color elsewhere. Choose a deep red and dab it on the outer part of your bottom lip. Sweep it across the topside of your top lip as well. Use a slightly lighter red to fill in the rest of your lips, both the bottom and the top. Use your fingers to blend the colors where they meet.  Use a bit of highlighter above your new cupid's bow to create the illusion of dimension on your overdrawn lips. To create a more defined line, use dark lip liner on the bottom edge of your bottom lip, and a lighter liner on your top lip. For a stand-out finish, apply a coat of clear gloss. If you don't have time for lining or contouring, wearing...

How would you rephrase that briefly using Russian?

Начните с отшелушивания. Воспользуйтесь карандашом для губ, чтобы увеличить их контуры. Рисуйте контур губ с помощью более темного карандаша. Используйте глянцевую помаду. Подчеркните хайлайтером губной желобок.


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

How would you rephrase that briefly using Russian?

Ежедневно отшелушивайте кожу. Попробуйте использовать укрепляющие кремы, которые способствуют выработке коллагена и эластина. Увлажняйте кожу витаминизированными средствами. Втирайте в кожу яичные белки.


Exfoliation is the process of removing the top layer of your skin's dead cells, which will help get rid of awkward tan lines faster. When the dead skin cells are scrubbed off, your tan will begin to lighten and your original skin tone will be restored. It may take several exfoliation treatments before you begin to notice a difference, so stay patient. Exfoliating is easy and even good for your skin. With several different methods you can choose from, it really just depends on how abrasive you want the exfoliation to be. Using a loofah or wash cloth and cleansing cream, are two great methods to start out with.  A loofah will be the most effective because of its coarse texture. However, if you have sensitive or sunburned skin, avoid using a loofah because it may cause irritation. To use, gently scrub skin in circular motions for one to two minutes and repeat once a day in the shower or bath. . A cream wash and wash cloth is the best method for sensitive skin, but it will take longer to work. To use, lather your wash cloth in soap and gently scrub skin in circular motions for three to five minutes once a day in the shower or bath. Soaking in a bath with added whole milk acts as a natural exfoliator by softening the top layers of your skin. It also adds moisture back into your skin cells. After your skin is softened, it becomes easier for the dead skin cells to fall off.  Spend at least five to seven minutes in the whole milk and water.  Tanned skin cells are already damaged and on there way out, so a soak in the tub just helps give them an extra push off. The acid in lemon juice may help to break down partially dead skin cells, while the texture of the sugar will serve to exfoliate. Simply cut a lemon in half, and squeeze the juice in with some sugar. Apply the mixture to a wash cloth, or your finger tips, and rub it against your skin using circular motions. Avoid the sun for at least an hour after doing so, or you’ll just get a darker tan.

How would you rephrase that briefly using Russian?

Ежедневно делайте отшелушивание кожи, чтобы загар потускнел. Выберите метод отшелушивания. Полежите в молочной ванне, чтобы ускорить отслоение омертвевших клеток. Используйте лимонный сок и сахар, чтобы избавиться от омертвевших клеток кожи.


Exfoliation removes dead skin cells and allows your skin to regenerate. Exfoliating two or three times a week may help reduce the appearance of hyperpigmentation especially dark spots and acne scars. Do not exfoliate more than three times a week, as this can cause microtears, excessive shine, or break outs.  Physical exfoliation uses a rough surface to gently roll off dead skin cells. Types of physical exfoliation include wash cloths, sugar or fruit scrubs, and konjac sponges. Wet your face, and scrub it with your chosen exfoliant before rinsing off. Be extremely gentle to prevent microtears. Chemical exfoliation uses low doses of acid to remove excess skin cells. BHA and AHA are the primary acids used. If using a chemical exfoliant, start by only using once a week to build tolerance. Before use, apply a pH-adjusting toner to your face. Use a cotton swab to apply the acid, and wait twenty minutes before applying other products. After a few weeks, you can start using it two or three times a week. Do not overuse, or you may cause a chemical burn. Sunscreen is the best way to prevent future sun damage, dark spots, wrinkles, and other age-related hyperpigmentation. Use an SPF of at least 30 every day underneath your makeup. Even if you don’t plan on going outside much, daily use of sunscreen can protect your current dark spots from worsening and future ones from developing. You should use at least a nickel-sized dollop of sunscreen on your face and two tablespoons on the rest of your body. Hydrocolloid bandages heal acne by absorbing water from the wound or pimple. They are effective at reducing acne without the subsequent hyperpigmented scarring. Apply the bandage to the pimple, and remove when it is healed.  If you have lanced a pimple, the hydrocolloid dressing can prevent scarring. Sometimes you may only need to wear it overnight. Hydrocolloid bandages are widely available. They are sometimes marketed as blister bandages or pimple stickers.  If the bandage is too large for the pimple, cut it to size. Vitamin...

How would you rephrase that briefly using Russian?

Отшелушивайте кожу. Пользуйтесь солнцезащитным кремом. Прыщики закрывайте гидроколлоидными пластырями. Наносите на лицо витамин С. Посетите дерматолога.


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

How would you rephrase that briefly using Russian?

Нежно отшелушивайте лицо. Налейте немного тоника на ватный диск. Нанесите хороший увлажняющий крем с натуральными маслами, например, розмариновым или миндальным. Используйте продукцию одного производителя.


Existential therapy is based around principles of personal responsibility and freedom. This means not blaming others for negative events or feelings, but recognizing that you have power over certain aspects of your life and that you can utilize that power. This type of therapy focuses primarily on the ability to be self-aware and make choices. Empowering yourself is a theme of therapy and a therapist can help to move you out of a space of anxiety and into a space of embracing your choices and their outcomes meaningfully.  A therapist may ask you to engage your ability to create, love, be authentic, and accept free-will as modes of transformation and coping in a meaningful way. Find an existential therapist in your community. Look for someone who specializes in existential therapy. One study showed that taking pain medication may ease symptoms of existential dread. Building upon the notion that pain extends beyond physical discomfort, researchers examined the effects of acetaminophen. It appears that this pain medication may mediate some symptoms of existential dread and feelings of uncertainty. Acetaminophen is available over-the-counter as a pain medication, but make sure that you talk to your doctor before taking acetaminophen for existential dread. Taking acetaminophen for existential dread is an off-label use and acetaminophen can cause allergies and other reactions in some people. Some people feel less anxious about death if they have children or plan to have children. One benefit of having children is that it can give you a way to pass on your knowledge and feel that you will live on in some ways after you have died.  For example, a parent’s love of animals may be passed down to a child, or a figure skater may enjoy watching his or her child start to ice skate. However, you should think seriously about having children. Do not consider having children simply as a way to reduce existential fears. Don’t get stuck in always asking questions. Find the balance between being curious and knowing when to...

How would you rephrase that briefly using Russian?

Используйте экзистенциальную терапию. Лекарственные средства. Дети. Учитесь сомневаться и оставлять вопросы без ответов.


Existentialism is a philosophical movement grounded in a particular historical context, and transferring its tenets to today's cultural moment means understanding what it meant when it developed. It developed and flourished in Europe during the 1940s and 1950s, in a post-war context in which many people felt disillusioned with organized religion and society and felt like life had no real meaning or purpose. Like all branches of philosophy, existentialism developed through the writings of prominent philosophers. Start by reading works of Jean-Paul Sartre, Simone de Beauvoir, Maurice Merleau-Ponty, and Albert Camus.  While de Beauvoir wrote many works that are considered essential reading, The Second Sex is a great place to start. It is a critical look at society's gender roles, and garnered de Beauvoir a reputation as a founder of the feminist movement.  Try Jean-Paul Sartre's book 'Nausea' where he lays out the basics of existentialism. As a philosophy, existentialism is based on a major premise and several minor premises:  The major premise of existentialism is that the meaning of existence and the nature of humanity cannot be truly understood through natural sciences (like biology and psychology) or by moral categories (found in religion and social codes) alone. Instead, meaning is found in authenticity.  Existentialists believe there is no larger meaning or order to the universe or to our lives; that is, there is no destiny or fate, and your individual life has no pre-determined purpose. Still, people have complete free will and can make choices about their daily actions in order to make those actions meaningful and ordered despite the lack of meaning and order in the universe. Thus, life gains meaning by individuals ascribing meaning through authentic lives. Nihilism states there is no purpose to life and there never can be whereas existentialism says you make your own. While many existentialist writings have themes of anxiety, hopelessness, and boredom, it is not because the writers did not see a purpose...

How would you rephrase that briefly using Russian?

Ознакомьтесь с историей течения. Прочтите рекомендованную литературу. Поймите основные предписания экзистенциализма. Имейте в виду, что экзистенциализм и нигилизм являются совершенно разными понятиями.


Existentialist philosophy holds that each person must create their own meaning, and in order for it to be authentic, it has to be something that you arrive at on your own rather than being coerced by others. Existentialists tend to believe there is no God, but some, like Kierkegaard or Dostoevsky, believed both in God and in free will and self-determination. The important thing is the freedom to choose what to believe. A major application of existential philosophy is recognizing the inherent value in choice and self-identity, and allowing others to live authentic lives as well. Do not impose your moral or philosophical code on others. Let them live their own authentic lives, rather than trying to shape them into what you want them to be. Rather paradoxically, this means if they don't want to be existentialists, its not up to you to convince them. One reason the philosophy is often associated with anxiety and hopelessness is because existentialist philosophers recognize that their actions have consequences and are not meaningless. Even though one may have good intentions, one always acts on limited knowledge and with limited truth, which means one's actions are always imperfect. We are nevertheless responsible for the consequences of our own actions, because there are no other agents to whom we can pass off responsibility.

How would you rephrase that briefly using Russian?

Избегайте традиционной религии или других течений, которые навязывают вам правила жизни. Живите и позвольте жить другим. Поймите последовательность своих действий.


Existing grout should be cleaned and dried before resealing. Make sure grout lines aren't cracked, chipped, or otherwise compromised before treating with a sealant. If they are, touch up grout and wait the requisite 48 to 72 hours before sealing. It is important to tape off these other surfaces to prevent unintentional staining. Coat the grout lines, making sure you cover the grout joints completely. If the sealer gets on the tile, take a damp cloth and wipe the sealer off. Apply the second coat and wait another 5 to 15 minutes. Use a clean, dry color appropriate towel. Use water and a white nylon pad or any clean cloth to scrub residue from dried grout sealant on tiles. Most sealers are dry to walk on in 2-5 hours. Keep anything that can stain the grout away for 72 hours. A full sealer cure is usually achieved in 24 to 48 hours. Test the effectiveness of the grout sealant by flicking a few drops of water onto the grout line. An effective grout sealant will cause the water to puddle on top of the grout. If the grout absorbs the water, reapply sealer. Try this at various locations on the grout lines.

How would you rephrase that briefly using Russian?

Высушите свежую затирку в течение 48 - 72 часов перед покрытием герметиком. Обклейте плинтусы и другие близлежащие поверхности для предотвращения случайного  окрашивания. Нанесите герметик с помощью кисти, тампона или небольшого валика. Подождите 5 - 15 минут, чтобы первый слой впитался в затирку. Протрите плитку сухой хлопчатобумажной тканью, чтобы удалить лишний герметик после нанесения двух слоев. Дайте герметику время схватиться в течение указанного на упаковке времени. Проверьте герметик.


Expanding your knowledge about panic disorder can help you lower your distress and is one way to support yourself. Learn about anxiety, panic disorder, and panic symptoms. It can be helpful to recognize typical symptoms of panic disorder and realize that you’re not “crazy.”  Learn about the sensations, thoughts, and feelings that contribute to panic disorder. Many people experience the “fight-or-flight” response that your body creates to deal with potential danger. Recognize that this is a good response to danger, but can also be triggered in non-threatening situations and can contribute to panic disorder. If you feel alone in your experience or that having panic disorder is something you can’t talk about with those close to you, a support group can be of great benefit. You can meet with people who also experience panic disorder and not feel isolated or alone. A support group can provide information, mental health referrals, and advice about how to manage panic disorder. The support often doesn’t just occur within meetings. Some support groups offer telephone or email support, or use a buddy system to pair people together in support. Don’t be afraid to reach out to friends and family. If you feel overwhelmed, call up a friend or family member. You may feel embarrassed or scared to tell people about problems with your mental or emotional health. Remember that these are people who care about you and want to see you happy.  Your friends and family members want to support you.

How would you rephrase that briefly using Russian?

Занимайтесь самообразованием. Присоединитесь к группе психологической поддержки. Получайте поддержку от друзей и родных.


Expanding your social circle is an excellent way to expose yourself to new viewpoints and experiences. Make an effort to introduce yourself to people you meet at work, events, and casual outings. As your relationship develops and deepens, your interactions with new friends may lead to unforgettable moments that make your life more interesting. Our friendships and romantic relationships add value to our lives. Make these relationships a priority:   Set aside time to spend with your family and friends each week. If you live in the same city, invite people over for a meal. Schedule a regular girls or guys night out. If your friends and family members live far away, make an effort to call or video-chat them.  Have a date night with your significant other at least once a week. Try to plan something different for each date. Supporting others requires that we look beyond our own needs, desires, and problems. It makes us vulnerable to new emotions and fosters the development of deeper relationships. Volunteering to help those around us can expose us to new experiences, which may make life more interesting and meaningful.  Volunteer at a local charity or nursing home.  Assist your friend in their move. Offer to cook a busy friend dinner. Support a loved one through a crisis. Committing to a long-term challenge is an excellent way to disrupt your daily routine and improve your quality of life. Once you have selected your long-term goal, establish a plan of action by dividing the goal into small, achievable tasks and milestones. Potential long-term challenges include:  Finding a new job. Getting into better shape. Reading a collection of books. Completing a degree or program.

How would you rephrase that briefly using Russian?

Знакомьтесь с новыми людьми. Выделяйте время для общения с друзьями и членами семьи. Помогайте другим людям. Поставьте перед собой долгосрочную цель.


Expect a relatively small amount of vinegar mixed with warm water to be sufficient for the job a lot of the time. Simply combine 2 to 3 tablespoons of white distilled vinegar with 1 gallon (3.8 L) of water in a bucket or similar container. However: Keep in mind that you'll be carrying that bucket around the room with you. Depending on the size of your bucket, adjust the amounts as needed to keep it only halfway filled to avoid spills. Pick an area that is blocked from view by furniture or otherwise hidden. Wet a sponge in your mixture and squeeze it until the excess water has been wrung out. Wipe the area in a circle, using minimal pressure. Repeat with a second sponge and clean water to rinse. Then pat dry with a soft cloth or towel. Use soft sponges (as opposed to a more abrasive kind meant for scrubbing burnt food), especially if your walls are painted. Using tougher sponges could ruin your paint's surface. Sponges in bolder colors may leave their color on the wall. Compare the test-spot with the rest of the wall. If your mixture did the trick, use it as is. If the test-spot still seems dirty, increase the ratio of vinegar to water and repeat. Start by adding ½ cup (118 ml) of vinegar to your gallon of water. If that still seems weak, keep adding ½ cup of vinegar at a time. Extremely dirty walls may require a ratio of 2 parts vinegar to 3 parts water. If the dirt on your walls has crusted over and/or built up, you may need something a bit more abrasive than just vinegar and water. Start by adding a ¼ cup (55 g) of baking soda to your solution and test-clean again. If necessary, keep doing so up to 2 to 3 cups (442 to 662 g). However, bear in mind: If your walls are painted, abrasive agents like baking soda may damage the paint, especially if it's latex-based. If your solution starts ruining your paint job, you may need to apply a fresh coat rather than clean.

How would you rephrase that briefly using Russian?

Начните со слабого раствора. Проверьте раствор на скрытом участке стены. Добавьте больше уксуса, если необходимо. При необходимости добавьте пищевую соду.


Expect ostriches to attain speeds of 43 mph (70 km) over open ground. If there is dense vegetation or woods close enough for you to reach before the ostrich reaches you, sprint for that. Prevent the ostrich from attaining optimum speed so it has less chance of outrunning you.  If there is more sturdy cover than vegetation (such as a car or manmade structure), go for that. A super kick from an ostrich’s leg can hit you with an impact of 500 psi, which is enough to kill a human.  If you don’t think you can make it, DO NOT attempt it. Ostriches are extremely fast and will attack by kicking you in the back as soon as they catch up to you. Rest assured that, while ostriches do eat meat, they stick to insects, small reptiles, and rodents. Understand that a provoked ostrich will chase humans primarily because it feels threatened, not because it wants to eat them. At your first opportunity, duck behind cover that conceals you from its view, rather than risk a prolonged chase. Expect the ostrich to lose interest once it thinks that you are gone. Remember that an ostrich is incapable of flight. If no hiding places are to be found on ground-level, climb a tree, fence, or other structure. Wait for the ostrich to lose interest and leave before coming back down. An adult ostrich typically stands 7 to 9 feet tall (2 to 3 meters). Although it has no teeth, it may jab at you with its beak and potentially upset your balance. Seek a higher elevation to keep out of range. Opt for getting pricked by thorns instead being disemboweled by the ostrich’s razor-sharp talons. If no other hiding spots are available, jump straight into a thorn bush. Wait for the ostrich to leave before climbing out. Expect the ostrich to refrain from poking its head in after you, in order to protect its large eyes. Resist the urge to run for cover or elevation if it is too far away. Instead, play dead as a last-ditch effort. Lay with your stomach to the ground. Cover the back of your head with your arms to protect your skull. Brace yourself for the...

How would you rephrase that briefly using Russian?

Добегите до ближайшего укрытия. Спрячьтесь. Заберитесь выше. Укройтесь в колючем кустарнике. Лягте на землю.


Expect the water in the tubing to rise when weather is clear, and to fall when it is cloudy or rainy. However, if you keep good records with your barometer, you may see that shifts in pressure also happen when weather doesn't drastically change. Since your water barometer has a ruler, you can also record pressure shifts as exact changes in inches or millimeters. Use this to notice even very slight changes.

How would you rephrase that briefly using Russian?

Проанализируйте полученные данные.


Expect your Scorpio to want to dictate their own lives and, to an extent, yours. Adapt yourself as best as you can to their vision of how things should be. As you both share your wants, needs, and dreams, judge theirs versus your own to see if they’re compatible. The less compatible they are, the more likely that you should probably end things rather than waste time by asking them to change for you. Ask them what their goals in life are: where do they want to live; what do they want to do for a career; etc. Compare them with your own. If the two of you can each accomplish your respective five-year plans without any great sacrifice, you’re good to go. But if you want to open a bakery in your hometown while they want to jet all over the globe as an archaeologist, it’s probably best to walk away now, because they’re not going to settle. Scorpios like to dictate the nature of their relationships as well as everything else. Suss out what they expect out of you as a partner. If you fit their idea of an ideal mate, congrats. If the person they describe doesn’t sound a thing like you, call it quits, because they will probably expect you to be this person regardless. Although you’ll have to adapt a bit in order to make things work, don’t be afraid to draw lines. Adapt where you’re willing to, but stay true to yourself when their demands are too much. Earn their respect by refusing to be a pushover, while ensuring that they treat you how you wish to be treated. Scorpios have a lot of issues regarding trust, so make earning and keeping their trust a top priority. At the same time, accept that they will probably never share everything with you. Respect their right to keep some private matters to themselves, while proving to them that they’re safe in sharing everything else with you. Stay out of their sock drawer. Leave their cellphones and other devices alone unless they invite you to use them. Even then, refrain from checking their histories to see what your Scorpio’s been up to. Never lie to them. Scorpios resent being...

How would you rephrase that briefly using Russian?

Начните контролировать ситуацию. Поговорите о будущем. Поговорите о его ожиданиях насчет вас. При необходимости стойте на своем. Сохраняйте доверие. Не следите и не шпионьте за Скорпионом! Будьте честны. Продемонстрируйте свою лояльность. Не флиртуйте ни с кем кроме Скорпиона. Поддерживайте ощущение охоты и приключений. Вместе бросайте себе новые вызовы. Займитесь интеллектуальной деятельностью в паре. Внесите изюминку в свою интимную жизнь.


Expecting mothers with PCOS are about three times as likely to miscarry than expecting mothers without PCOS. Many doctors will recommend continuing to take metformin throughout the pregnancy in order to lower the likelihood of miscarriage. Many doctors will stress the importance of consistent light exercise for expecting mothers with PCOS. Exercising will improve the body's use of insulin, normalize hormone levels, and keep your weight in check. In fact, regular exercise is often recommended for women who are trying to conceive, as this improves their chances of regular ovulation. Talk with your doctor about which exercises are allowed and which ones you may want to stay away from. Walking and light strength training are often ideal for expecting mothers. Because PCOS limits your body's ability to regulate insulin, you may need to be as vigilant about what you eat as a person with diabetes is. A diet high in protein and fiber can help lower your insulin levels, which mitigates the impact PCOS has on your body. Avoid overly processed foods or foods with added sugar. Unfortunately, PCOS carries with it several other risks even after you've managed to conceive. Talk with your doctor about protecting again pregnancy-induced high blood pressure, preeclampsia, and gestational diabetes, which are all more common for women with PCOS.  Keep your pregnancy healthy by seeking out good prenatal care, such as regular doctor’s visits, good blood glucose management, and a daily prenatal vitamin.  Understand that women with PCOS often deliver their babies by Cesarean section. C-section is more common for expecting mothers with PCOS because complications more often arise.

How would you rephrase that briefly using Russian?

Обсудите возможность выкидыша с врачом. Поговорите со своим акушером о регулярных физических упражнениях. Придерживайтесь сбалансированной диеты с высоким содержанием белка и зелеными овощами, и низким содержанием простых углеводов. Будьте особенно бдительны во время беременности.


Expectorants are medications that break apart mucus and make it easier to cough up and expel from your body. There are many OTC expectorants available at drug stores, including brands like Robitussin and Mucinex that contain the drugs dextromethorphan and guaifenesin. These are both widely available brands that you can find easily, and both drugs are highly effective at blocking mucus production. Take the medication as directed on the packaging.  You can take up to 1200 mg of guaifenesin a day. Always take it with a full glass of water. Expectorants aren’t safe for children younger than 6 years old, so check with your doctor for a child-safe alternative. Ask your doctor about inhalers or nebulizers with which you can administer your own breathing treatments. These typically include prescription medications like albuterol that loosen thick mucus in your lungs and alleviate congestion. Try doing a few controlled coughs after you’ve used the inhaler, since the medicine will have loosened up mucous in your lungs. Always follow the directions printed on the packaging when using a prescription inhaler. Inhalers are necessary primarily for bad cases of chest congestion, but if you are sick and tired of dealing with mucus you could ask your doctor about trying one. If symptoms do not improve with any of these methods, visit your doctor and describe the severity and duration of your symptoms. Inquire about an antibiotic shot, nasal spray, pills, or prescription vitamin therapy to clear up stubborn or deep chest congestion. Also see the doctor if you’re developing more serious symptoms such as a fever, shortness of breath, or a rash, or if you are wheezing. Suppressants are used to minimize coughing, but unfortunately, they can thicken mucus in your chest. Thick, heavy mucous will be difficult for you to cough up. Avoid taking a suppressant or a combination of both suppressant and expectorants, as you may worsen your chest congestion. Remember that coughing is normal and healthy when you have chest congestion, so you...

How would you rephrase that briefly using Russian?

Принимайте отпускаемое без рецепта отхаркивающее средство, чтобы помочь организму вывести слизь. Используйте ингалятор, если из-за заложенности вам трудно дышать. Обратитесь к врачу, если заложенность в груди не прошла в течение одной недели. Не принимайте при заложенности средства от кашля. Не принимайте какие-либо антигистаминные средства, если у вас мокрый кашель.


Expensive pro-quality cards are usually smooth and glossy, and they are prone to slipping apart. Cheaper cards tend to be grainier and less slippery, and thus better for sticking together. Pick a safe, sturdy space that will not shift while you're stacking cards. Try building upon a slightly textured surface, like a billiards table or an unfinished wood table. A smooth surface like a glass table could cause your cards to slip. Consider using a tablecloth or a place-mat to add texture to a smooth surface – but be aware that these unfixed foundations are prone to shift unexpectedly. Make sure that there isn't a draft! Build your house of cards indoors, away from open windows, doors, fans, and vents. You don't want to lose all of your hard work to a ill-timed gust of wind. A shaky hand or a sudden twitch can make your house crumble. Hold each card gently but firmly between two fingers of your dominant hand. Try to "float" it smoothly into place. Try placing cards when you are between breaths, or at the "bottom of your breath" – in the moment just after you exhale. Take deep breaths, and pay attention to the brief space that occurs between exhalation and inhalation. Your body is at its stillest during this moment, and you may find it easier to keep your hand steady.

How would you rephrase that briefly using Russian?

Используйте дешевые карты. Правильно выбирайте поверхность. Сохраняйте спокойствие.


Experience is important in any profession, but particularly vital in a field that requires as specific a skill set as zoo keeping. Volunteering can be a great start and can lead to internships and jobs down the road.  Zoos usually have training sessions for volunteers. Safety is important when working with wild animals, so expect orientation to be more detailed for a zoo than for many other volunteer experiences.  Schedules are generally flexible. You can volunteer on a set schedule, like bi-weekly or bi-monthly, or you can just volunteer for special events such as pregnancy watches and animal introductions.  Make the most out of your volunteer experience. Ask questions and talk to zoo keepers about how they landed their position. Try to network and make connections you can use to land other positions later on. An internship looks great on a resume and provides solid, hands-on experience. While internships are great for any field, as zoo keeping requires a very specific skill set it's vital to gain internship experience on your path to becoming a zoo keeper.  The American Association of Zoo Keepers has listings of internships online with AAZK-accredited institutions. Their database is a great starting point when browsing for positions. Zoo keeping internships are demanding. While many internships are part-time, a zoo keeping internship is typically 40 hours a week. You are expected to work weekends.  The positions are usually unpaid, but you may get a small stipend or room and board.  Internships usually last around three months. High school and college students often find it beneficial to take on an internship over the summer. Zoo keeping requires a combination of hands-on and technical skills. Bolster your resume by getting certified for things like CPR and first aid and building a computer skill set.  You can enroll in classes to get a first aid/CPR certification. As zoo keepers need to be ready for emergencies, this will set you ahead of other applications when applying for a job. Oftentimes, college...

How would you rephrase that briefly using Russian?

Устройтесь волонтером в зоопарк. Пройдите студенческую практику в зоопарке. Получите квалификацию и технические навыки.


Experienced players won’t throw a rock for their first move, so you should lead with scissors. This way you can beat their paper or tie if they also lead with scissors. Experienced players also think that beginners would most likely set down a rock so they would obviously do paper. And scissors beats paper so that would be a good move. If your opponent won a round, you have to predict whether they would use that move again, or if they would do a different one depending on their level on skill. Beginner- Probably the same move. Medium- They would most likely pull a rock. Expert- Most likely scissors, or whatever move you used last time. They want to surprise you so for example, if you did scissors and they beat you with rock, chances are they're doing scissors next so prepare to do rock. For example, if your opponent just beat you with a rock, you should switch your next move to paper to beat the rock that your opponent will likely use again. Opponents often have tells in the way they position their hands that will let you know what move they might be thinking about.  For example, a tucked thumb in the crook of the index finger suggests that your opponent will throw rock.  A loose hand is usually going to result in paper. A hand that has the first two fingers loose is likely going to be scissors. Tell your opponent that you’re going to use a rock move. Telling your opponent your next move will have them thinking that you won’t actually throw that move. Then when you do actually throw that move, you’ll have a greater chance of beating them since they weren’t expecting it. But, if you keep doing it, they'll figure it out. Maybe once or twice, but no more. If you're not playing an experienced player, they'll probably think you're actually throwing what you announced. For example, tell your opponent you’re going to throw a rock. Since your opponent thinks you won’t actually lead with a rock, they’ll assume you’re going to play paper or scissors. Your opponent will then likely play scissors or rock to beat your...

How would you rephrase that briefly using Russian?

Выберите ножницы или камень в первом раунде. Поменяйте фигуру, если проиграли. Ищите подсказки. Объявите свой выбор. Следите за разочарованием противника. Выберите бумагу, чтобы выиграть с помощью статистики.


Experiment with flavors by adding spices you enjoy to your mocha. Mexican mochas are popular flavored mochas that include cinnamon and a bit of chili powder. You can also try adding a dash of:  Ground cardamom Ground lavender Cayenne powder While whipped cream is a common topping, you could top your mocha with something more fun. Add a scoop of vanilla or chocolate ice cream. Not only will this cool your mocha so you can drink it faster, but it will also make the drink richer and creamier.  Consider sprinkling chocolate shavings over the ice cream or whipped cream. Use coffee ice cream if you really want to taste the espresso or coffee flavor in your mocha. If you're not in the mood for a hot beverage, prepare an iced caffe mocha. To do this with an espresso machine, combine your espresso and chocolate syrup. Stir it into cold milk and pour the mixture into a cup filled with ice. Play around with the ratio of milk to coffee and chocolate until you find a combination you enjoy. If you're using drip coffee, combine the chocolate powder or syrup with brewed coffee and refrigerate the mixture until it's very cold. Pour it into a cup filled with ice and add milk or cream if you like. Most mochas use either a cocoa powder or a syrup made from cocoa powder. This creates a dark-colored and rich tasting mocha. You could try using a milk or white chocolate syrup, especially if you like a sweeter mocha. Choose a chocolate syrup that lists chocolate (or cocoa butter, if buying white chocolate) as one of the first ingredients. If you want to add additional cream, use a ganache. Chocolate ganache is a mixture of chocolate and cream that can be thinned into a syrup or scooped and heated with coffee or milk. The chocolate flavor in a caffe mocha pairs well with many other flavors. Play around with adding other flavors to see what flavor combinations you like. Just keep in mind that you may want to reduce the amount of chocolate syrup or powder you're using since you'll be adding another sugary syrup. Syrup flavors that go...

How would you rephrase that briefly using Russian?

Добавьте специи или травы. Добавьте немного мороженого. Охладите моккачино. Используйте шоколад разных сортов. Используйте вкусовые добавки. Используйте замену для молока.


Experts argue that it’s unsafe to begin dancing in pointe shoes before 11 or 12 years of age, because the bones in the foot are still hardening when you’re young. Dancing en pointe at a young age, before your bones are strong enough to support your weight, could result in permanent injury to your feet. Though some students may be asked to wait longer, especially if they are not old enough, nobody should be considered for work on pointe until they have received, at minimum, two years of instruction in the fundamentals of ballet.  This doesn’t mean that you took one ballet class a month for two years, and are now ready to go on pointe. You need regular, rigorous training to prepare for pointe shoes. You should have consistently received at least 3-5 hours of training per week for the two years of prior instruction. Unfortunately some people will never be able to dance en pointe, no matter how hard they train, simply because the bone structure of their foot would result in injury if pointe were to be attempted. The ideal foot for dancing en pointe will have the following characteristics:  Toes should be about the same length, to provide a “squared-off” platform for stability. The most difficult foot shape is one in which the second toe is longest. Ankle flexibility High arch on the instep of the foot Because all of your body weight is distributed across your toes when you dance en pointe, instructors might hesitate to recommend you for pointe work if they worry your toes will not be able to handle the amount of weight you will be asking them to support. Calculate your Body Mass Index (BMI) to make sure you fall within a healthy weight category before attempting pointe. Have a teacher or parent evaluate you, or take a video recording of yourself dancing. It will be difficult to evaluate yourself in a mirror because craning your neck to watch your reflection might have a negative impact on your posture.  Your back muscles and lower abdominal muscles should be engaged in holding the trunk of your body straight. You...

How would you rephrase that briefly using Russian?

Удостоверьтесь, что вы достаточно взрослы. Перед тем как начать танцевать на пуантах вы должны заниматься балетом как минимум 2 года. Проверьте костную структуру ноги. Здоровая масса тела. Убедитесь, что во время танца вы поддерживаете прямую осанку, а ваши мышцы торса достаточно сильны. Посмотрите, сможете ли вы сделать релеве 16 раз подряд на полупальцах. Старайтесь сохранять правильный выворот, когда танцуете на плоской ступне или в полупальцах. Попросите преподавателя оценить силу вашей ступни и лодыжки.


Experts believe that people who are great speakers are more likely to use hand gestures during conversations or presentations, and they say hand gestures give listeners greater confidence in the speaker.  More complex gestures involving two hands above the waist are associated with complex thinking. Politicians like Bill Clinton, Barack Obama, Colin Powell, and Tony Blair are considered charismatic, effective speakers, and that's partly because they frequently use hand gestures. Don’t only move your hands. Great speakers move around. They point at slides, and they don’t keep their distance from people. They are animated.  Keeping your hands in your pockets when speaking or having a conversation will make you seem insecure and closed off. In contrast, if you take your hands out of your pockets and keep your palms upward, you will demonstrate that you are likable and believable. These are gestures that are the equivalents of words. Emblems can be either passive or they can be accepting. Remember that some emblems will have different meanings to different cultures.  Clenched fists or other tension in the body can be signs of aggression, as if the person is prepared for a fight. Facing the other person, squared off and towards them, and sitting near them can also be signs of aggression.  Sudden movements might be made. In contrast, accepting gestures are those when the arms are rounded and palms sideways, as if the person is offering up a mock hug. Gestures are slow and gentle.  Nodding when a person speaks shows you agree with them, and makes you seem like a great listener. If you go to, say a job interview, and you have bad posture, you will probably register more poorly to the interviewer.  People will associate bad posture with weak confidence or boredom or lack of engagement. They might even think you’re lazy and unmotivated if you don’t sit up straight. To have good posture, your head should be up and your back should be straight. Lean forward if you’re seated. Sit down the front of your chair, and lean...

How would you rephrase that briefly using Russian?

Используйте жестикуляцию руками, когда говорите. Не стойте на месте. Локальные жесты-эмблемы. Держите спину прямо. Отражайте собеседника. Подчеркните свою позицию с помощью жестов. Избегайте жестов, которые показывают волнение или неуверенность.


Experts in a particular field of study or customers that have implemented a tool or service that is the subject of the study will provide the best information.  Find knowledgeable people to interview. They don't necessarily have to be on your site, but they must be, actively or in the past, directly involved. Determine whether you will interview an individual or group of individuals to serve as examples in your case study. It may be beneficial for participants to gather as a group and provide insight collectively. If the study focuses on personal subject matter or medical issues, it may be better to conduct personal interviews. Gather as much information as possible about your subjects to ensure that you develop interviews and activities that will result in obtaining the most advantageous information to your study. This could be via in-person group interviews and activities, personal interviews, or phone interviews. Sometimes, email is an option. When you are interviewing people, ask them questions that will help you understand their opinions. I.e., How do you feel about the situation? What can you tell me about how the site (or the situation) developed? What do you think should be different, if anything? You also need to ask questions that will give you facts that might not be available from an article--make your work different and purposeful. ). Make sure all your informants are aware of what you're doing. They need to be fully informed (and signing waivers in certain cases) and your questions need to be appropriate and not controversial.

How would you rephrase that briefly using Russian?

Выберите людей, у которых вы будете брать интервью для вашего кейса. Набросайте список вопросов для интервью и решите, как вы будете проводить исследование. Назначьте интервью с экспертами по интересующему вас вопросу (менеджерами по работе с клиентами, клиентами и заказчиками, которые пользуются  соответствующими инструментами и услугами и т.


Experts recommend that all adults at least get a comprehensive dilated eye exam by the age of 40, and follow up with regular visits thereafter.  Check to see if you have vision insurance or a health policy that covers eye care. Regular health insurance typically covers screenings for those with an increased risk factor for eye disease. If you don’t have insurance coverage, find out the eye doctor’s fee for a routine exam, and for any special testing that may be required. See the right kind of eye care professional at the right time. Ophthalmologists, optometrists, and opticians all deal with eye care and treatment but have different training and expertise.. You can request a referral for an ophthalmologist or optometrist from your family physician, or call a local hospital or medical center’s department of ophthalmology or optometry for information. Most commonly, eye drops are placed in the eye in order to dilate the pupil. The patient’s eyes are then evaluated for vision acuity, coordination of eye muscles, peripheral vision, response to light, color testing, eyelid health and function, the health of the interior and back of the eye, and pressure. Beginning at the age of six months, infants should have their first eye examination. Vision and eye development problems in children are best treated if they are caught early. Some conditions like diabetes, high blood pressure, HIV or AIDS, or thyroid diseases can cause or worsen eye conditions. Additionally, you should also contact your physician right away if you have pain in the eye, unusual red eye, or any of the following issues:  Bulging or misalignment of one or both eyes Dark curtain or veil that blocks your vision Distorted, doubled, or decreased vision, even if temporary Excess tearing Halos (colored circles around lights) Loss of peripheral (side) vision New floaters (black "strings" or specks in the vision) and/or flashes of light Common eye problems and diseases include glaucoma, cataracts, conjunctivitis, retinal disorders, and macular degeneration....

How would you rephrase that briefly using Russian?

Найдите авторитетного специалиста по уходу за глазами и ходите на ежегодные обследования. Во время обследования будет проведено несколько различных тестов. Регулярно проверяйте зрение своих детей. Следите за другими заболеваниями или симптомами, которые не связаны с глазами. Расскажите врачу об изменениях в зрении. Расскажите врачу о своей истории болезни глаз, а также о подобных случаях в вашей семье. Храните солевой раствор в своей домашней аптечке.


Experts recommend that healthy adults get at least 150 minutes of moderate aerobic activity or 75 minutes of vigorous aerobic activity each week. In addition, you should do strength-training exercises at least twice a week.  Examples of moderate aerobic exercise include brisk walking, swimming, or household chores such as mowing the lawn. Vigorous activities include running or dancing (e.g. Zumba).  Examples of strength-training exercises include lifting weights or using weight machines, or rock climbing.  Note that you can combine moderate and vigorous activities as well, for example by going for a walk with intervals of running. If you are looking to lose weight, you may need to do more than this. Some experts recommend aiming for 300 minutes of exercise a week. Dancers are famous for their long, lean, and toned legs. To  get legs like a dancer, consider incorporating some dance classes into your weekly exercise routine. In all of the exercises you do, be sure to maintain a good posture. If you’re standing, your shoulders should be back and down (not hunched), your abs should be firm (tummy pulled in), and your chin should be parallel with the floor. If you’re on your hands and knees, your hands should be stacked below your shoulders, and your knees should be below your hips. When you look down, the creases between your hands and wrists should be horizontal and parallel with the front of your exercise mat. In addition, your stomach should be strong (pulled in), your shoulders should be pulled down and away from your ears, and your neck should be long, with your chin slightly tucked. This exercise helps with posture, core strength, and balance, and strengthens your inner and outer thighs, calves, and ankles. You can wear ankle weights to add an extra boost to this exercise:  Stand with your feet together and your hands on your hips. Your knees should have a gentle bend to them — make sure they’re not locked. Soften your left knee slightly and tighten your abs as you lift your right leg sideways as high as it...

How would you rephrase that briefly using Russian?

Определите необходимую для вас нагрузку. Поставьте себе за цель заниматься физическими упражнениями хотя бы 30 минут в день. Следите за осанкой. Делайте махи ног в сторону. Встаньте в позу лучника и вместо тетивы растягивайте эспандер. Делайте махи ногами с согнутыми коленями. Найдите другие упражнения для ног. Не забывайте про разогрев и охлаждение.