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Let's take parents: most of them aren't that great. Are they not that great because they don't love us or we don't deserve affection? No. Though as children, that's hard to see. They're not that great because they have no idea what they're doing – they're trying, but they're only human. Instead of blaming them (or an ex, for example) for your pain, reframe it. See that they don't deserve anger, hate, or resentment. At worst they deserve pity; at best, compassion.  Whether you're 7 or 70, you've probably had relationships that have left you a little worse for the wear. You might have a tendency to take every failure/argument/disappointment/rejection personally and tally it up in your own mental notebook, coming up with a number to equate to just how valuable you are. That has to stop immediately. The past is in the past and it's going to stay there. It has little significance. Learn how to carve out time for yourself within the context of a relationship, by developing your own interests and hobbies and regularly spending time with your friends and family. This will help you to remain independent in your relationship in a way that's healthy for you and your partner. This is an integral step in the accepting yourself and reframing the past idea. When you don't hold grudges and stop taking things personally, you're left with an organic, untainted version of you – an emotionally independent and resilient you. And you'll be happier, too!  The next time you catch yourself being upset with someone, realize that it has nothing to do with you. It's them making their own decisions, and you have no control over that, which is fine. This is one trivial moment in the scheme of your life that in short order will be completely forgotten about. That being said, this doesn't mean that some people should be let off the hook. Forgive them, forget the behavior, but modify your expectations. Was your friend an hour late to your lunch date? Noted. Next time (if there is a next time), you'll know how to handle it. When's the last...

Now, please write a short abstract for it in Russian. Abstract:

Переосмыслите прошлое. Простите и забудьте. Проводите больше времени наедине с собой. Поймите, кто вы


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Letters of reference should be glowing, Lukewarm references are not helpful. Think of an employer you’ve worked closely with who knows your style, skills and strengths. The most important thing is to ask people who will have good things to say about you. Reflect on what a potential reference would say about your background and performance before you ask. Theoretically, a letter of reference can come from any employer, past or current. However, it’s often best to ask one who has known you for a long time. They’ll be more likely to have specific compliments to make about your performance. Showing that you develop long-term relationships with your employers can also be a plus. Prospective employers often ask for multiple references so it’s a good idea to have several people in mind who can write letters for you. Three is a typical number but you may be asked for more.  If you only have a few employers, then look for other people who might be able to write a letter of support, such as former teachers or community leaders who know you well. If you have several letters you can also tailor the ones you send to each job, picking and choosing the ones that are most relevant.

Now, please write a short abstract for it in Russian. Abstract:

Обращайтесь к работодателю, который вас очень ценит. Выберите работодателя, который близко знаком с вами. Не ограничивайтесь одной рекомендацией.


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Letting him know that you trust him and have feelings for him gives him an opportunity to reciprocate those feelings. This tells him that you are thinking about him. When he talks, be active in the conversation. Show that you care about what he's telling you.

Now, please write a short abstract for it in Russian. Abstract:

Будьте уверены в парне, который вам нравится. Время от времени звоните ему или шлите смс. Слушайте его.


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Letting someone else know about your dilemma can relieve some of the pressure of having a crush you don’t want to act on. In addition to providing the support of a sympathetic ear, your friend might also have advice to give. If you don’t feel comfortable talking to someone at your workplace about your crush, or if you are worried about workplace gossip spreading, you can talk to a non-work friend. You may have developed a crush at work if you haven’t had enough opportunities to find romantic interests outside of work. If you have been working too much or avoiding social interaction outside of work, then make yourself set aside time to hang out with non-work friends or go and do some activities you enjoy. Look for opportunities to meet people outside of work, as this may take your interests away from your workplace crush. Crushes often hold our attention because we let it happen. If you turn your mind to other things, however, it will be easier to get over the crush and move on.  At work, focus your mind on your tasks, and having professional interactions with your coworkers. Even some things as simple as taking time to decorate your office, caring for a potted plant at your desk, or listening to your favorite music while you work can provide positive distractions from your crush. Outside of work, you can keep yourself from dwelling on your crush by focusing on other things you’ve been meaning to getting around to. Working out more at the gym, spending more time with a hobby, even cleaning your home (if you’ve been putting it off) can serve as positive distractions.

Now, please write a short abstract for it in Russian. Abstract:

Обсудите эту ситуацию с хорошим другом или подругой. Старайтесь в этот период времени как можно больше общаться с теми знакомыми и друзьями, с которыми вы не работаете вместе. Сконцентрируйте внимание на других положительных вещах, которые помогли бы вам отвлечься.


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Letting them know about your travel plans is a good idea for several reasons. They can help you plan what services you'll need to continue and which you can temporarily suspend while you’re traveling. They can also help you access services at your trip location.  For example, you might say, “I’m going to be traveling soon. Could we talk about how I should handle my treatment plan while I'm gone?” Or, you may want to ask, “Are there parts of my treatment plan that I can take a vacation from while I'm traveling? Which parts should I continue?” If you're currently taking medication to manage a mental health issue, it’s important that you continue taking it as prescribed while you’re traveling. The novelty, excitement, and even relaxing feeling of travel can have you feeling you don’t need your medication. But changing your medication could cause mental health issues or other negative side effects.  Plan for things like changes in time zone or being in transit when it's time for you to take your medication. Make sure you refill any needed medications before you leave for your travels. Check airline and other transportation policies regarding the proper way to pack and label medication. If you are traveling abroad, check to make sure there are no border restrictions on any of your necessary medications. This can be an important step if you’re traveling for an extended period of time or if your mental health professional recommends it. Having access to therapy and other forms of treatment can help you prevent mental health issues while you're traveling.  Ask your mental health professional about helping you set up services at your destination. You might say, “Could you help me find a reputable psychotherapist in that area?” Ask them to forward or provide you with any documents you might need to receive the appropriate services. You could say, “Could you send an overview of my treatments to my travel therapist?” This is a good way to meet people in that area, as well as help you cope with the stress of traveling and...

Now, please write a short abstract for it in Russian. Abstract:

Сообщите о поездке своему лечащему врачу-психиатру. Продолжайте принимать лекарства. Найдите врача на месте. Посещайте встречи местной группы психологической поддержки. Не употребляйте алкоголь и наркотики.


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Let’s say you’re at a bar and you see a cute guy or girl over in the corner. For about the first three seconds, you’re envisioning talking to them and getting their number. Then, doubt sets in and you’re overcome with fear. That’s when you’ve got to stop the overthinking. After those first three seconds, drop it. Just go. Go and do. Don’t let yourself get caught in your head. Any thinking beyond that initial three seconds is just going to cause more worry. And worry is going to do you absolutely zero good. Shut that voice up in your head and go for it before it tells you not to. It has no idea what it's talking about! As we grow older, we start thinking that the world is constantly pointing a finger at us, ready to point out our faults at any given time. In reality, the rest of the world is too concerned with themselves to really pay us any attention and fears the exact same thing. The only person thinking about how you come off is you. Remember that it may seem like people are focused on you sometimes, but this is not reality. They are likely much more focused on themselves. It's only your opinion of yourself that matters. Laughing will fill your brain (and thus your entire self) with genuine happiness. It releases tension, improves your mood, and makes it easier to smile a genuine smile. All of this makes faking confidence ten times easier, which makes it ten times more convincing.  Appearing confident can be hard, but appearing happy-go-lucky and positive is a little easier. So when someone cracks a joke, laugh. Keep a smile in your back pocket for when you need it. People like happy people and happiness is associated with confidence. Try keeping a joke on you at all times so you can read it when you need to laugh. You can also watch standup comedians to laugh often and stay happy. Recall your last bad hair day. You probably felt pretty self-conscious, huh? How about the last time you dressed up to the nines and went out on the town? Probably pretty good. Sometimes our brains take a cue from the outside to...

Now, please write a short abstract for it in Russian. Abstract:

Не надумывайте лишнего. Помните, что люди так сильно сосредоточены на себе, что они вряд ли что-то заметят. Смейтесь. Хорошо одевайтесь и ухаживайте за собой. Будьте активны. Скажите себе, что вы можете это сделать.


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Levels vs volume. Levels and volume differ in that if you turn the volume down your levels still bounce around. Levels are the objective levels of sound at which the audio has been or is being recorded. Levels vs loudness. Levels and loudness differ with loudness being a measurement of average voltage signal. Low frequencies could appear high on the meters but be barely audible to the hear, having a lower loudness. Likewise compressed sound may not seem high on meters but sound loud to the ear, and is used frequently on narration. Levels vs Decibels. Numbers on a meter are not decibels; they vary according to the type of meter. Analogue. There are two types of analogue meters (that use needles): a volume unit which can give you a good rough idea and is cheaper but less sensitive, than the peak program meter which provides more accurate readings and needle falls more slowly. Peak on these is between 4 and 5 and is more forgiving taking full volume to make this happen. Digital. You are more likely to use a digital meter, which is extremely accurate, but beware that digital sound is unforgiving when it comes to clip distortion when the level goes into the red. Digital audio should never exceed 0 dBFS on a digital meter.

Now, please write a short abstract for it in Russian. Abstract:

Учтите разницу между уровнем, объемом звука и громкостью (даже Децибелами). Различайте два основных типа шумомеров:


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Leverage your child's college or career goals to encourage their academic interest. For a middle school or high school student, this could mean taking them to visit their dream college and meeting with an admissions officer. Doing so can help them visualize their life on campus, and may encourage them to be more studious in pursuit of their long-term goals. You could also try to arrange a day for your child to meet someone in their goal profession. If your child really wants to be a police officer, for example, see if your local precinct is hosting any community outreach events. If they are, take your child and give them the opportunity to talk to a cop. Let them learn first hand about what kind of skills and education they will need. Keeping in touch with your child’s teacher serves two purposes. First, it shows your child that you’re personally involved with their learning experience. Second, it allows you to share questions and concerns with the teacher and get their first-hand perspective on how to help your child do their best.  Attend parent-teacher conferences whenever they are held. This is the time your teacher sets aside to talk with you directly about your child’s performance and how they might improve. Talk to your child’s teacher before or after school. If you drop your child off in the morning or pick them up in the afternoon, ask their teacher if they can set aside five minutes to speak with you about any issues your child may be having. Ask in advance if you can so that the teacher can be prepared and give you the best feedback possible. Create a study area in your house that is dedicated to homework time. Having this space will reinforce the importance of school to your child and they’ll see that you take school and homework seriously.  Make the space comfortable and inviting, but free of distractions. For example, tape your child’s goal sheet over the desk and include a few plants to liven up the area. If possible, place the study area away from the living room and your child’s bedroom. This...

Now, please write a short abstract for it in Russian. Abstract:

Используйте цели ребенка на будущее для стимуляции его хорошей учебы. Установите положительные взаимоотношения с классным руководителем ребенка. Выделите ребенку специальное место для выполнения домашней работы. Объясните ребенку связь между учебой и реальной жизнью.


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Liars tend to fidget with their hands a lot. Keep your hands at your sides if you are standing or on your lap if you are sitting. Don’t rub your chin or your nose. Don’t run your hands through your hair. Swaying back and forth, tapping your foot, or generally moving a lot are signs that you are lying. Don’t shrug your shoulders a lot either. Keeping your whole body relaxed and unmoving adds poise to your appearance, and it will keep people from being suspicious. Folding the arms is considered closed off posture and when you lie it is a giveaway to people. Don’t cross your arms. Keep them at your sides, or if you are sitting down, lay your hands on your lap. Liars tend to blink nervously, and it’s an easy sign for people to notice. Also be aware that keeping your eyes open for too long can become suspicious, so make a conscious effort to blink as you normally would. One of the surest signs that someone is lying is shifting their eyes away from the listener. You can control your eye contact to mask your lie. Make enough eye contact to make the person believe you. You have to find a balance between too little eye contact and too much. If you stare at the person without looking away you will seem as suspicious as if you never meet their eyes. Turning your body to the side or turning away is seen as a sign that you are trying to hide something. Make sure that your body stays angled toward them. Keep your eyes in their direction, as well, and don’t stare off into the distance. When you are lying, appropriately touch the person you are lying to. Place your hand on their shoulder, grab their hand, or gently touch their leg if you are sitting by them. By touching them you will soften them toward you and make them more trusting. You need to take account of whether or not you are in a close enough relationship with the person to initiate physical touch with them. In many situations, this won’t be the case.

Now, please write a short abstract for it in Russian. Abstract:

Не подносите руки к лицу. Оставайтесь спокойным. Держите руки раскрытыми и не скрещивайте их. Контролируйте моргание. Используйте зрительный контакт в качестве своего преимущества. Когда врете, повернитесь телом к человеку. Используйте физические прикосновения, чтобы создать чувство близости.


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Liberally coat the area of sap with toothpaste and scrub it lightly between your hands. The abrasives in the toothpaste should have no problem removing the sap after 1-2 minutes. Wash away the toothpaste with warm water and soap to finish the job. These two liquids may dry your hands out, but they are incredibly effective. Pour some on a rag or sponge and use it to lightly scrub away the sap. Give it a little time to set in before trying to scrape it off your skin. and be sure to wash you hands with soap and water when you are done.  Alcoholic wipes, used in first-aid kits or as a disinfectant are a great portable solution. Squirt some of the degreaser into your hands and use it to "wash" your hands as if it was liquid soap. Spend some time scrubbing the sap, which should come right off. Be sure to wash your hands with soap and warm water immediately after finishing. While the sap is still fresh and wet, rub a little dirt into it. Wait until it dries, when the dirt will make it fragment and keep it from sticking too hard to your skin, You can then use some simple soap and water to remove the sap from your skin.

Now, please write a short abstract for it in Russian. Abstract:

Используйте зубную пасту. Используйте спирт или средство для снятия лака, чтобы удалить большие пятна. Используйте небольшое количество WD-40. Потрите руки сухой землей, если вы находитесь на природе.


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Libra is definitely an extrovert who loves to socialize and be around other people. You'll often find him in groups, standing out as the life of the party. If you want to attract him, your best bet is to cross paths with him as often as possible in his natural setting: a crowd. Since most Libra males have a tendency to be friendly with a lot of people in any given crowd, you'll need to do more than just hang around him. Instead of lingering in the back of the room where no one can see, you need to make yourself the center of attention, even if only for a few moments. Libra is friendly—sometimes, a little too friendly. Your Libra man is probably flirty with a lot of other women without necessarily meaning anything by it. For some women, this will be a turn off, but others may not consider it to be a big deal. If you have any hope of winning your Libra man's affections, you need to belong to the latter group. Hang around long enough until the rest of his admirers lose patience with his flirtatious ways. Keep in mind that Libras rarely have favorites. Even if you attract him quickly, he might also be attracted to several other women within his social circles. If you want his budding attraction for you to win out over the attraction he feels toward other women, you need to stick things out for as long as possible. Visually speaking, women with a notably feminine appearance are the most likely to catch the Libra man's eye and attract him on a purely physical level. Your style should be classic, clean, and refined. Avoid fashion choices that are excessively bold or those that are too cutesy.  Avoid jarring color choices, bold patterns, or temporary trends that are here today and gone tomorrow. Excessively girly fashions, like lace and bows, can also be a turn-off. Opt for classic, clean-cut styles in a traditional color palette. Choose elegance rather than trendiness. The theme of refinement should also extend into your make-up and accessories. Use your make-up to enhance your natural beauty and avoid caking it on...

Now, please write a short abstract for it in Russian. Abstract:

Присоединяйтесь к толпе. Выделяйтесь. Возьмите верх над конкурентами. Будьте женственной и элегантной, но не вычурной или показной.


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Libras are extremely concerned with fairness and justice, and there's no bigger turnoff than someone who behaves in an unsavory manner. Before making a decision, take a moment to consider all the different sides of the issue at hand. Your Libra will appreciate that you are trying to be fair and balanced in your judgement. If your Libra sees you acting unfairly--maybe you're selfishly trying to get more than your fair share of something, or she sees you are dismissing someone without giving them a chance to prove themselves-- she will quickly lose interest in you as a potential mate. Libras love to be loved and appreciated. Consider why you are attracted to your libra--from his friendly smile to his fantastic fashion sense to his exquisite ear for music--and let him know you appreciate those things about him.  A Libras' preoccupation with beauty includes maintaining his own beauty, so make sure you compliment his new haircut, his lovely eyes, his strong hands. Don't compliment your Libra on his beautiful singing voice and then never mention it again. Reaffirming how much you value your Libra will help him feel secure and assure him your compliments are for real. Libras enjoy expressing themselves and your interest in his life and interests will catch his attention. Libras are often concerned with seeing everyone else's point of view, and he will appreciate you wanting to know about his point of view.  Ask your Libra about his interests and hobbies, his favorite musicians, artists, and film makers.  Ask about your Libra's take on current events--he'll want to explore every side of the issue, so make sure you let him know you also care about what he thinks. Libra's are social butterflies--they're adored by most people and are often very popular. Be ready to accompany her to parties and events and for her social calendar to fill up quickly. If you can't keep up with her rigorous social calendar, that's okay--just don't get mad at her for Don't freak out if your Libra is a little flirty with other people. Libras...

Now, please write a short abstract for it in Russian. Abstract:

Всегда будьте справедливыми и честными. Радуйте своих Весов искренними комплиментами. Задавайте вашим Весам много вопросов о них самих. Примите социальную сторону ваших Весов. Приглашайте ваших Весов в музей, оперу, на открытие выставок или в любое другое место, которое взывает к их врожденному чувству прекрасного.


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Libras crave balance, and that balance extends beyond your Libra's personal life. As a general rule, Libras have a great sense of dedication to justice and fairness. If you want to seem like an attractive person in his eyes, you need to make sure that he views you as someone with a similar dedication to justice . Even though Libras love to be around people, most Libra men have a tendency to be emotionally detached. When he first starts getting to know you, avoid showing too much emotion, either positive or negative.  Try to understand why he feels uncomfortable with emotion. Feelings are messy, especially once those feelings get deep and complicated. The Libra avoids emotions mostly to maintain the sense of harmony and balance he loves so much. Of course, if you want to be with your Libra man for a long time, you and he will eventually need to confront your emotions together. When the times comes, do so in as calm and rational a manner as possible. While you are only in the introductory stages, though, it's better to avoid heavy emotions as much as possible. Related to Libra's distaste for emotions is his aversion to conflict. Even though he likes intellectual debate, emotionally-charged debate tends to be a big turn-off. Keep a calm, casual attitude when dealing with your Libra to avoid sending him running. You need to be open and talkative with your Libra, but weaving in a carefully constructed thread of mystery can really catch this inquisitive sign's curiosity and make him long to know more. If you can trigger this sense of longing, you can capture his attraction more readily. His earliest impressions of you should view you as a “mysterious beauty.” Of course, the longer you're with your Libra, the more that mystery will fade. To pack a strong punch at the start, though, try to be an elusive, nearly inaccessible goal to strive for. Most Libras have a bit of an altruistic spirit, so they might be involved in volunteer work of some sort. Even if your guy does not have a charity or cause he actively takes...

Now, please write a short abstract for it in Russian. Abstract:

Ведите себя честно и справедливо. Полегче с эмоциями. Избегайте давления. Окутайте себя тайной. Выполняйте волонтерскую работу. Расширьте круг своих интересов.


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Libras have a tendency to be indecisive. Treat them right by simply deciding what you're going to do. If you guys are going out somewhere, choose the restaurant, or the movie, or the club...etc. Of course, you should always check to make sure that the activity is something your Libra actually wants to do, but if your Libra is struggling to decide between two things, save him/her the trouble and just make the executive decision. And by sharing, we mean anything--food, a seat, personal stories. But specifically for this step, know that Libras love to share. This means that if you order separate dishes, be prepared to give away a few (or many) bites--but don't worry, your Libra will be happy to share their last bite of delectable chocolate mousse. Libras are one of the most social (if not the most social) of the Zodiac symbols. As such, they like to flit from person to person at social gatherings. Understand that your Libra is not intentionally avoiding you--she/he just can't help but talk to everyone at a party. It's also good to remember that Libras strive to please everyone--even strangers they meet at parties. This applies particularly to social settings. There is a reason that Libras are represented by the scale--they like to keep the peace by hearing both sides of an argument or debate. That means they won't necessarily back you up in a debate, as they will also want to hear the other side. Don't take this personally--instead, learn from your Libra friend and try to be opened-minded. However, that doesn't mean they don't have your back. If you have a problem that you just can't seem to solve (making amends with a friend, what to do about your renegade younger brother, etc.) your Libra will be there to help you through it. Libras are fantastic at looking at a problem objectively and figuring out how to solve it in the least dramatic way.

Now, please write a short abstract for it in Russian. Abstract:

Возьмите на себя инициативу, когда речь идет о выборе места прогулки. Будьте готовы делиться с вашими Весами. Поймите, что Весы - социальные бабочки. Знайте, что Весы наиболее вероятно не участвуют в дебатах.


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Lice cause itchiness, so you will probably first notice that your dog is scratching itself excessively. There will probably also be more than usual dandruff visible on the dog's coat. Lice do bite the dog and suck blood, so heavy infestations can also cause anemia. Similar to human head lice, dog lice are small creatures that can barely be seen with the naked eye. They have six legs, each equipped with gripping claws, which enable the lice to cling tightly to hairs. Lice spend their entire life cycle on the pet. Dogs can be infected by one of two kinds of lice, the common biting louse (Trichodectes canis) or the sucking louse (Linognathus setosus), which is less common. Treatment for both types is the same. Use a nit comb, a very fine-toothed comb, to look at the base you your dog's hair follicles right at the skin. The lice attach themselves to hair shafts and can be seen as tiny glistening dots. You may also see the nits or eggs, which the parasite glues onto the hair shafts and also look like tiny glistening specks. These parasites are slow moving, so examination with a nit comb of the dog's coat will usually show up either the lice themselves or nits glued to the hair shafts, if your dog is actually infected.

Now, please write a short abstract for it in Russian. Abstract:

Обратите внимание на признаки наличия вшей. Узнайте, как выглядят вши. Найдите вшей в шерсти животного.


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Lie down with your legs elevated to keep yourself from feeling lightheaded during a procedure. Let your medical staff know that needles make you feel faint, and that you’d prefer this position if they don’t mind.Elevating your legs can keep your blood pressure stable, too. Meditation can help calm you down, and using visualization to meditate can help distract you. To use visualization, you first need to pick a place that makes you feel happy. It should be a stress-free place, such as park, a beach, or your favorite room in your house.  Close your eyes, and imagine yourself in that place. Use all of your senses. What do you see? What do you smell? What can you feel? What can you hear? What can you taste? Build your world with intricate detail. For instance, if you are imagining the beach, think about the sight of the blue waves, the smell of the ocean air, and the feel of the hot sand beneath your feet and the warmth of the sun on your shoulders. Taste the salt in the air, and hear the sounds of the waves crashing on the shore. The better you are able to picture the place, the better you'll distract yourself. Some people fear needles because they get faint. If that's the case with you, you can use a technique called applied tension, which helps increase your blood pressure. Increasing your blood pressure decreases your chances of fainting.  Get comfy where you are sitting. Start by tensing all the muscles in your arms, legs, and upper body. Hold that pose for about 15 seconds. You should start to feel your face get warm. When you do, release your muscles. Rest for about 30 seconds or so, then try again. Practice this technique several times a day to feel at ease with increasing your blood pressure. If you're having trouble figuring out ways to cope on your own, a therapist may be able to help. They can teach you tricks and coping methods to help you get over your fear, as they are trained to help people who have similar issues. Look for a therapist that deals specifically with overcoming fears.

Now, please write a short abstract for it in Russian. Abstract:

Ложитесь, когда нужно сделать укол или сдать кровь. Используйте зрительные образы. Намеренное напряжение. Запишитесь к специалисту.


First, read the English article below.

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

Now, please write a short abstract for it in Russian. Abstract:

Втягивайте подбородок, что также можно описать как кивание носом. Выполняйте сведение лопаток. Расширьте диапазон движений усложненным втягиванием подбородка.


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Lie on your back on a workout bench or other flat surface. Bring the dumbbells up to your chest, holding them shoulder-width apart with your palms facing each other. Rotate your arms so your palms face out and your forearm and upper-arm create a 90-degree angle. Exhale as you use your chest muscles to push the dumbbells up. Lock your arms at the top of the push and breathe for a second. Lower the weights slowly as you inhale.  Perform 3 sets of 8 to 10 reps of this exercise. To determine how much weight you should use, figure out the heaviest weight you can use for 1 rep. Then figure out about 60 to 70 percent of that weight for your regular set. For example, if the heaviest weight you can use for 1 rep is 10 lb (4.5 kg), then you should use 6 lb (2.7 kg) dumbbells for your sets. If it begins to feel like there's hardly any resistance with the weight you're using, try the heaviest weight test again and readjust the weights you use. Stand with your legs just less than shoulder-width apart. Hold the dumbbells at your sides. Bring one dumbbell up so it’s even with your shoulder and your palm faces out – this is your starting position. Exhale and push the dumbbell up so your arm is fully extended. Pause for a second and then lower the dumbbell back down. Perform 8 to 10 reps and then switch arms. Repeat 3 sets. Stand with your legs about shoulder-width apart. Hold a dumbbell in each hand with your palms facing your thighs. Keep your back straight and your arms slightly bent at the elbow. Lift the dumbbells to your shoulders as you exhale, keeping them as close to your sides as possible. Keep your elbows above your forearms as you lift, and bring the dumbbells as close to your chin as possible. Hold the dumbbells for a second, and then inhale as you slowly lower them back down. Repeat 3 sets of 10 to 12 reps. Stand in front of a bench or elevated platform. Place your hands on the bench or platform, with your hands slightly more than shoulder-width apart. Move your feet back so that your body is straight back and...

Now, please write a short abstract for it in Russian. Abstract:

Выполняйте жим гантелей лежа для развития грудных мышц. Для развития трицепса выполняйте жим от плеча стоя. Выполняйте вертикальную тягу гантелей для проработки мышц спины. Делайте наклонные отжимания. Делайте разгибания рук с гантелями для тренировки трицепса. Выберите 2–3 упражнения для тренировки мышц груди и рук.


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

Now, please write a short abstract for it in Russian. Abstract:

Растяжка поясницы с поворотом коленей. Растяжка задней поверхности бедра и подколенного сухожилия. Для раскрытия тазобедренных суставов сделайте растяжку в позе голубя. Попробуйте растяжку в позе цифры 4. Для растягивания длинных мышц спины сделайте растяжку «виляние хвостом».


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Life can get pretty busy as a teenager, but it's important that you spend time with yourself as well. Find something you love and make sure you do it regularly. This will allow you to be refreshed and happy when it comes to other parts of your life. Don't be surprised if your interests change in the space of months or years; that's natural while you're still working out what you enjoy most but don't try too hard. Just follow your interests to see where they lead and remain open-minded about new possibilities too. Depression is a very common condition that tends to show up in your preteen or teenage years. Seek professional help if you think you may be depressed. You may or may not get family support to help you through (depending on your family circumstances) but don't let a lack of such support stop you from caring for your mental health; there is always someone who can help you sort out depressive or negative feelings and problems and the earlier you are treated, the easier it will be to recover and gain both confidence and resilience for a happier future. Allow yourself to goof off from time to time. Always trying to be serious or focused can make you feel unhappy. Give yourself space to do fun things regularly to balance your studies, activities, and relationships. . This can help you relax and relieve some of the stress from a busy day at school or with friends. Music is a good way of expressing yourself too – if you don't already know how to play an instrument, consider learning one now, such as the guitar, piano or keyboard. And don't forget that your voice is an instrument too! Learning to enjoy time spent alone is an important part of realizing that you're whole without another person. This can help to prevent the development of co-dependent relationships or to seek to make another person the source of your life's happiness. Solitude also helps you to learn more about what makes you tick as a person and what your life's values are. Some ways to find effective and enjoyable solitude include...

Now, please write a short abstract for it in Russian. Abstract:

Внесите в расписание время, которое вы посвятите себе. Определитесь с вашими хобби и интересами. Будьте счастливы. Слушайте музыку. Научитесь наслаждаться одиночеством.


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Life can start to feel drab if you wake up each morning, go to your job, and return at the end of the day for a long night of Netflix.  Break up your routine by grabbing lunch with an old friend. Make plans to take your kids or nieces/nephews on an adventure over the weekend. Go to a party. Just spend more time with people that make you smile. Even if you are an introvert, engaging in a few select social activities with people who lift you up can be invigorating. Just be sure not to overdo it and schedule too many social events in a short period of time, or spend time around people who make you overwhelmed or anxious. Adopting an animal is probably the easiest way of all to bring joy to your life with very little effort (minus regular health care, grooming and food). Studies show that people with pets in their homes enjoy a variety of benefits compared to those who have no furry friends. Having a dog or cat can lower the risk of heart disease, reduce stress, relieve depression, comfort you during sad times, and force you to be a bit more active. Your life may feel drab when you focus too much of your attention inwardly. Take a break from all the introspection and focus your attention on others. This can completely transform your life and improve your outlook.  Simply ask your loved ones or friends if there is anything you can do to make their day easier. Your friend may ask you to pick up the dry-cleaning or babysit the kids for a much-needed date night. Whatever the request is, you'll feel great about extending a helping hand. Volunteer in your community. Tutor kids in a subject you excel in. Read to the elderly in a nursing home. Sign up to build a home with Habitat for Humanity. It  could lengthen your life span. Research shows people who volunteered as little as 100 hours a year were 28% less likely to die than those who did not offer their services.

Now, please write a short abstract for it in Russian. Abstract:

Больше общайтесь. Заведите домашнего питомца. Помогайте другим.


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Life doesn't always go according to plan and there will be times when he needs you. Be there for him and be supportive when he experiences relationship, job, health, or other problems. In turn, he's more likely to be there for you. You can learn a lot about one another when you're away from your normal environs and you're doing something that requires you to support each other.  Try to set up some outdoor activities with him to just spend some quality time.  Camping is a great get-away.  Set up a tent, start the fire, break out the s’mores.  A night under the stars could be a great bonding experience. Exercise together in the mountains.  Grab a mountain bike or just put on some running shoes before you hit the trails. Fishing is a great way to have a quiet moment together.  Sitting near some serene water could provide a moment for you to both have a great discussion, and you might even catch some fish. If you live apart, make a time to meet in a local cafe or one another's house to catch up over coffee or a meal. And if you live overseas, arrange for one of you to make the "journey of a lifetime" to catch up with each other in the foreign destination. Find a way to laugh out loud or cheer with one another, a moment that just allows you to let loose in your brother’s company.   Jokes and tales can be a great way to reconnect without the usual hubbub of sibling life around you.  A comedy club could be a great way to laugh until your sides hurt.  Maybe you’d even like to try your hand at stand up comedy?  Choose a movie to watch together.  Go to the fancy theater, a dollar theater, or rent.  Whatever it is, even if it’s something on TV, find a movie in which you will both be able to immerse yourself. Go to a concert.  Dress up, sing all the songs, dance until your heart is content.  Going to a concert might even improve your health. Sometimes he might be in a situation where he needs your support and backing in a public way. Be sure to be there for him as a person who trusts and believes in him.

Now, please write a short abstract for it in Russian. Abstract:

Будьте рядом с ним в трудные времена. Отправьтесь вместе в путешествие. Выберите какое-нибудь совместное развлечение. Заступайтесь за своего брата или будьте рядом во время особых событий в его жизни.


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Life doesn't have to be a slog. If you want to figure out how to be more carefree in your daily life, it's important to make time for fun and to keep it. Most people schedule their day around work or school. It's unavoidable for most of us. In the same way you schedule this time, schedule time for the things you want to do as well.  As you get busier, it can be too easy to use the free time you have to do nothing. Cue up the Netflix. Instead, start actively planning out leisure activities. Schedule in a fishing trip for next weekend, or book reservations to take your partner on a date. Make a point of making time for fun.  Keep a planner so you can stay organized. Write down your deadlines and events for each day so you can worry less. Surround yourself with people that you enjoy being around, and who make your life easier and more fun, as opposed to more stressful. If you want to be carefree, it's important to be around people who have common goals. Social time should be easy, not a chore. Don't let "downers" drag you down with them. Only make a point of socializing with people who will support each other and who want to have a good time with the time you have. This kind of attitude is infectious. Even mundane things like shopping, driving, and going to work should be causes for celebration in a carefree life. If you're going out and doing something, treat it like the biggest adventure that you'll have today. If you can't spend today scuba diving in Hawaii, at least you can spend it adventuring on public transportation!  Heading out to the grocery store? Give yourself a little challenge. Decide that you'll take five pictures of ridiculous things that you see on your walk and text them to people on your phone you haven't talked to in forever. Just send them the picture and say, "Reminded me of you." Stuck in the house cleaning? Blast the music and do a Risky Business dance routine, or give yourself the challenge of rearranging the whole house, just because. Some studies show that increasing the amount of...

Now, please write a short abstract for it in Russian. Abstract:

Разграничивайте время работы и досуга. Общайтесь с интересными людьми. Рассматривайте повседневные обязанности как интересные приключения. Больше гуляйте. Выполняйте физические упражнения. Выделяйте время на то, чтобы ничего не делать.


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Life gets loud, stressful, and tense. When you're ready to pull the trigger on some serious leisure, set a block of time and keep it. Doing nothing on a regular basis is very healthy for your mind, body, and emotional life, especially if you find that you're really wearing yourself thin. Every now and then, it's okay. If you're feeling stressed and overwhelmed, you don't need to set aside hours and hours of nothingness, which would be impractical. Do nothing for 15 minutes every now and then, and you can seriously de-stress. Go somewhere you can escape, zone out, and find some peace. If you live in a small apartment, set aside a corner of a larger room with floor pillows, a softly scented candle and maybe a cozy throw. Wherever it is, make sure you can feel comfortable and calm. You don't have to be a monk sitting on top of a mountain in Japan to find peace and quiet. Hit up a quiet corner of the public park, or set out a deck chair in your backyard. Park your car in an empty lot and just sit there. If you're looking at your phone, you're doing something. Turn off your phone, computer, radio, television and any other means of sending or receiving calls or messages. These distractions will only keep you from enjoying the nothing. It can be nice to set an alarm, if necessary, so you can remind yourself when your period of "nothing time" is over. Some people pay good money for the experience of sensory deprivation, which is basically doing nothing in a dark tank set at your body temperature. While you might not be able to get it perfect, you can approximate the experience. Draw a warm bath and wait until it gets as close as possible to your body temperature. Turn off all the lights, put some earmuffs on, and try to float in the tub for a while. Trippy stuff. Zazen, commonly shortened "zen" is a kind of meditation known as "just sitting" meditation. If you ask Zen monks what they're doing during meditation, they would say, "Just sitting." There is no goal to sitting meditation, no end result. Doing nothing is...

Now, please write a short abstract for it in Russian. Abstract:

Выделите время. Найдите место, где можно посидеть в тишине. Избавьтесь от того, что вас отвлекает. Попробуйте сенсорную депривацию в домашних условиях. Просто сидите. Постарайтесь очистить разум и наблюдать за своими мыслями. Найдите медитативное занятие. Попробуйте последовательное расслабление мышц.


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Life in a circus isn't all glamorous as it's made out to be. If you're working with a traveling circus, you might have to deal with moving around a lot, and you will probably have to do your own makeup and need to buy or make your own costumes. Working with circuses requires a lot of dedication just to stay optimistic for shows. If you're working for a legitimate, big business circus, most odds and ends (like costumes) will be handled for you. But if you're working on a smaller circuit, you may need to take certain expenses on yourself. Consider it the price to pay for doing something you love. You will, without a doubt, run across people that will say "No.” You will be told to give up, people won't hire you, and you will get injured or run the risk of being injured if you are a performer. It's very important you be able to push through these walls – or perhaps trapeze your way over them. If you are dedicated and love performing, you will find a job that works for you, and you will be able to continue performing. No one makes it on their first try. You have to hear a chorus of rejections before you finally "get your break." It could take months, it could take years, but you've got to trust that eventually it'll happen. If you don't believe in you, no one else will. Being a circus performer is almost like being an athlete – your career will be over well before you feel like you're "old." And when you do near the end of your run, your body will have been rung through the wringer. You could be in tiptop shape or you could need two knee replacements. It won't be easy, but hopefully the physical stress is worth it. In fact, your body basically means your job. If you don't take care of it, you could be out of a gig in no time. It's important to sleep, eat right, stay healthy, and, above all, stay safe. The last thing you want to do is compromise your career because you made poor decisions. How does circus work pay? Although it differs from circus to circus, it mostly depends on the job, the show, and the length of...

Now, please write a short abstract for it in Russian. Abstract:

Поймите, на что вы себя обрекаете. Будьте целеустремленными. Будьте готовы к физическим нагрузкам. Не занимайтесь этим только ради денег.


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Lifestyle strategies to reduce your blood pressure include:   Decreasing the salt in your diet. To do so, avoid excess table salt on foods prepared at home. Perhaps more importantly, avoid eating out too frequently, or consuming too many processed foods, as these are known to be high in salt (significantly more so, on average, than foods prepared at home). Cutting back on cholesterol. Cholesterol build-up contributes to plaques forming in your arteries, which in turn leads to increased blood pressure. Ask your doctor for blood tests to measure your fat and cholesterol levels to see if this is an area of your diet that could use improvement. Essentially everyone who is diagnosed with a level of kidney disease or kidney disfunction (which are the primary reasons for persistently elevated protein in the urine) receives a blood pressure medication from their doctor. Specifically, the ideal one for doctors to prescribe is an "ACE inhibitor" (an angiotensin-converting enzyme inhibitor). Examples include Ramipril, Captopril, and Lisinopril. The benefit of this specific class of blood pressure medication is that it has an additional benefit (and a "protective effect") for your kidneys.  Ask your doctor about receiving a prescription for this medication, if you are not taking it already. You may need more than one blood pressure medication in more severe cases of kidney disease. For instance, if you have an underlying autoimmune disease causing kidney problems (and hence protein in your urine), you may need medications to suppress your immune system. If your kidney troubles (and proteinuria) are complications of diabetes, you may need medications such as Metformin or Insulin to obtain better daily control of your blood sugar levels. There are many potential diagnoses that could lead to kidney trouble and resulting proteinuria, so speak with your doctor to come up with the best medical management for your specific case.

Now, please write a short abstract for it in Russian. Abstract:

Примите меры по снижению кровяного давления. Принимайте препараты для снижения артериального давления. Проконсультируйтесь со своим врачом на предмет лекарств.


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Lift off the top bar of the vanity light bar. You should now see copper wiring (covered in black plastic and white plastic). Feel the copper ends of the cord you split. Take the one that feels smooth and twist it together with the black vanity cord. Take the one that feels rough and twist it together with the white vanity cord. You can simply twist the cords by crossing them over repeatedly like they're twist ties. Make sure the wire nuts for both the white and black wires in the light bar are affixed firmly. Set the cover back onto the vanity light bar so that all the cords are covered.When doing this, try to keep the white and black wires separate from each other within the light bar. Separating the cords can prevent the cords from touching, which can cause the circuit breaker to trip, or even cause a fire. Take the metallic caps that you set aside earlier and set them back into place around the sides of each electrical socket. Screw one light bulb into each electrical socket so that it's firmly in place. Plug the extension cords into power outlets and turn on your vanity lights. If you're using a wireless remote control, you may need to follow the manufacturer's instructions regarding setup. Mark the back of the mirror where you'd like to screw in hardware.  Some mirrors already come with hooks attached to the back, so you simply need to hang the mirror on the wall. Measure the distance between the hooks. Measure the same distance on the wall where you're hanging the mirror and make a small mark. Use a drill to attach hardware (like a wall anchor or screw) to the wall so you can hang your mirror. Make sure you weigh the mirror and use hardware that supports that weight. Otherwise, your makeup mirror may damage your wall or fall down.

Now, please write a short abstract for it in Russian. Abstract:

Подключите провод к светильникам. Верните защитную накладку лайтбара на место. Теперь можно вкручивать лампочки. Повесьте зеркало.


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Lift one egg out of the batch if you're boiling multiple eggs. Carefully lift the egg and tip the spoon slightly to remove the water in it. The egg will be hot right out of the water, but you don’t want to cool it down or you may get an inaccurate reading from the thermometer. Instead, use thick oven mitts to handle it. Push the sharp end of the thermometer into the shell and go down into the center of the egg. Leave it there for a couple of seconds until the thermometer gives you a reading. You can purchase an instant-read thermometer online or at a kitchen and department store. The yolk should be between 158–170 °F (70–77 °C). If the temperature is lower than this range, you should put the egg back into the water to cook it more. If it’s higher, it means you’ve overcooked your egg. An overcooked egg yolk can be dry and chalky but is still edible.

Now, please write a short abstract for it in Russian. Abstract:

Достаньте яйцо из воды с помощью ложки или поварешки. Наденьте кухонные рукавицы. Воткните кухонный термометр в середину яйца. Посмотрите значение, появившееся на термометре.


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Lift the corners of your rug to reveal the rug's label. Usually, on the label, it will have instructions on the safest way to clean your Oriental rug. Rugs can be made of silk, wool, cotton, or synthetic material and each requires a certain degree of finesse when cleaning. Cotton and wool rugs are generally more durable and easier to clean. If you have a silk rug, consider taking it to a professional instead of cleaning it yourself in the case of severe stains. Vacuuming your rug at least once a week will lift recent debris and dirt from it and keep it smelling and looking new for a longer time. Vacuuming also prevents the wool fibers in your rug from becoming packed down. Do not frequently vacuum antique or silk oriental rugs as it can damage them and reduce their value. Oriental rugs can be prone to sun damage, so keep it away from windows if you can. Keeping an oriental rug in the sun will cause the colors to fade over time. If your rug has to be in direct sunlight, rotate it at least once a month. While the colors are still likely to fade, at least they will fade evenly. Some carpets are colorfast and won't bleed when wet, while others will. If the rug's label reads "dry clean only," then there's a good possibility your rug is not colorfast. If you want to test your rug, saturate a small corner of the carpet with room temperature water, then press on it with a clean white cloth. If there is dye on your rag, then your carpet is likely to bleed if you clean it yourself.  In the case that your carpet is not colorfast do a light cleaning but avoid getting your carpet wet or using chemical cleaners on it. If you need to deep clean a carpet that is not colorfast, your best option would be to bring it in to be professionally cleaned. Heavy pieces of furniture that sit on top of your oriental rug can work down the fibers and damage your carpet over time. To prevent this, rearrange your furniture every six months. This will even out the wear and tear on your rug and increase its longevity.

Now, please write a short abstract for it in Russian. Abstract:

Проверьте ярлык на ковре. Регулярно пылесосьте ковер и ухаживайте за ним. Не держите ковер под прямым солнечным светом. Проверьте, не является ли ваш ковер невыцветающим. Периодически передвигайте мебель.


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Lift the front up as high as it will go, without sliding over the front of your breasts.  This will make sure the back stays low, for proper support. This will also ensure you get lift in front, where you want it. Start from just behind your armpits, and push as much as you can into the cup.  Breast tissue is soft, and if your bra fits properly, it should stay where you put it. Grasp the front of the bra and jiggle slightly to settle everything into place. With a properly fitted bra, the apex of your breasts should be approximately halfway between your elbow and your shoulder. Doing so can make the bra uncomfortable, and this can affect your mood and posture.   Never tighten the straps so much that they put pressure on your shoulders. This will cause you to slouch forward. Never tighten the straps so they pull the bra up at the back. Keeping the back band straight across is important for adequate support in front. When buying a bra, hook into the loops at the very end of the band. This gives you a way to tighten the bra as it stretches out over time. Your breast size will change along with other changes in your body.  Get fitted every time you lose or gain more than 10 pounds (4.5 kg) or have hormonal changes such as with pregnancy or hormone therapy.   Many lingerie stores and departments offer free professional fitting. Don’t be embarrassed! These women are usually very kind and professional, and have seen it all before.  Try to get fitted at a store with a wide range of brands and sizes, otherwise the information you get might be limited to what the store actually sells.

Now, please write a short abstract for it in Russian. Abstract:

Закрепите крючки бюстгальтера на талии, а затем подтяните его вверх. Наклонитесь вперед и подтяните грудь. Знайте, как высоко должна находиться грудь. Не затягивайте бюстгальтер. Всегда правильно носите бюстгальтер.


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Light Noncombustible construction is ISO Class 3.  ISO Class 3 encompasses IBC Type IIB (unprotected). Light Noncombustible buildings are buildings with exterior walls of light metal or other noncombustible material and with noncombustible floors and roofs:  buildings with exterior walls, floors, and roofs of noncombustible or slow-burning materials building supports of noncombustible or slow-burning materials noncombustible or slow-burning roof decks on noncombustible or slow-burning supports — regardless of the type of insulation on the roof surface easy to erect economical to build uses materials that don’t readily burn contains steel, which loses strength at high temperatures highly damageable buildings unstable buildings under fire conditions uses slow-burning materials that do burn — adding fuel to a fire

Now, please write a short abstract for it in Russian. Abstract:

Классификация: Элементы здания: Преимущества: Недостатки:


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Light a coal or gas grill to medium-high heat. Remove the shrimp from the refrigerator and rinse them in cool water. Shake the excess water from the shrimp. Pierce the skewers through both the tail and the thickest part of the shrimp toward the head.  Metal or wooden skewers are both fine to use. If you use wooden skewers, soak them in water for 10 minutes before threading the shrimp onto them. This will prevent the skewers from burning. Consider threading the skewers with onion slices, green and red pepper slices, and other vegetables with the shrimp. Lightly cover the shrimp with olive oil on both sides. Season it with salt and pepper to taste. Cook them for 2-3 minutes on each side depending on how large the shrimp are. The shrimp are done when they're bright pink and the flesh is opaque. Take the shrimp off the skewers and serve hot.

Now, please write a short abstract for it in Russian. Abstract:

Подготовьте гриль. Подготовьте креветки. Нанизывайте креветки на шпажки. Намажьте креветки маслом. Положите шампура с креветками на гриль. Снимите креветки с огня. Готово.


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Light a fire in a fire pit, barrel or campfire location. If your fire is on or in the ground, clear brush and debris from the site. Choose a spot that is downwind and is at least 15 feet from your belongings.  Make sure there is water and a fire extinguisher nearby so that you can douse a runaway fire. Don't build a signal fire unless you are actually in need of help! Gather dried out fallen tree limbs and dry twigs. You will want larger logs and branches for fuel, large twigs for kindling, and small twigs for tinder. Gather dead wood that is thoroughly dry. Tinder can also be made of wadded up paper, bits of wax, strips of cardboard, or wood shavings. For wet foliage, gather leaves, weeds, and grass. If they are not damp, pour a few cups of water along them. Loosely pile the fuel logs at the bottom of your firepit. Stack kindling on top in a tipi, cross, or square "cabin" shape. Don't pack too much in—there should be air between the branches. Add kindling to the top and light with a match or lighter.  Add more tinder as the fire goes. Blow gently at the base of the fire to encourage it. When you have strong fire, you can add more kindling or fuel to keep it going. Once your fire has been going for a while, and shows no sign of stopping, dump the wet foliage on it. Step back several feet and admire the results: a tall plume of billowing white smoke.  If you do this in a remote location, you may attract rescuers. Alternatively, add a paper bag of wet straw. You'll get a smaller but longer-lasting plume. Douse the fire thoroughly with water when you are done. Check on it after the steam clears to make sure it isn't still burning, sparking, or smoking.

Now, please write a short abstract for it in Russian. Abstract:

Приготовьте безопасное место для костра. Соберите сухие и мокрые горючие материалы для костра. Разведите костер из очень сухих дров. Насыпьте сверху мокрую листву.


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Light bulbs below 40 watts will also work. You just want to ensure that your paint withstands the heat made from the bulb once it’s turned on.  Clear bulbs will give you the best effect of the light shining through the paint. You can use frosted bulbs, but the colored light coming through won’t be as vibrant. Find paint that is made for glass or safe for painting ceramics at your local craft store. Do not use regular acrylic or oil-based paint on light bulbs. When you turn your light bulb on, regular paint on the hot glass can cause your light bulb to explode. Examples of appropriate paint to use are DecoArt Glass-tiques, Decoart Liquid Rainbow, FolkArt Gallery Glass Liquid Leading, and Vitrea by Pebeo You’ll want a clean, dust free surface for painting, so that the paint adheres to your bulb well. Soak a cotton ball with rubbing alcohol and rub your light bulb with it.  Use soap and water if you don’t have any rubbing alcohol. Dry your bulb with a clean towel or allow it to air-dry for 1-2 minutes. Use a small amount of blue tack or “sticky tack” to prop up your light bulb so that it won’t roll around while you paint. Blue tack is available at craft stores and in some office supply stores. You can also use Play-doh or some air-dry clay if you don’t have any blue tack. Apply your first color in a light, thin layer and see how it looks. You can free-hand your picture, or use stencils by using peel-off stickers or stencils you design yourself with paper.  Paint a detailed picture on your light bulb, cover it with stars or flowers, or simply make blocks of color for a stained glass or rainbow effect. For Halloween bulbs, paint pumpkins or ghosts on your light bulbs. For custom holiday lights, paint your bulbs red and green or with snowflakes. If you’re using an air-dry glass paint, allow your bulb to remain standing on the tack for 1 hour to dry. Refrain from touching the bulb before it’s completely dry. Some glass paints may need additional layers to get the effect that you want. Allow each layer to dry before...

Now, please write a short abstract for it in Russian. Abstract:

Выберите прозрачную лампу мощностью 40 Вт. Купите специальную термостойкую краску по стеклу. Очистите лампочки медицинским спиртом. Закрепите лампочку на подставке из клейкой массы Blu Tack. Нанесите краску маленькой кисточкой. Оставьте краску высыхать в течение часа. Добавьте еще слоев, если вы хотите получить более яркие цвета. Если краска горячего отверждения, то нагрейте лампочку в духовке.


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Light can pass through the cracks of your bedroom door if you have the lights on elsewhere. Many devices have lights to indicate that they’re plugged in, charging, or powered on. These can emit a surprising amount of light in your room, so unplug them when they’re not in use to shut those lights off.  As a bonus, unplugging your unused electronics can save you money on your electric bill -- as much as 10% over a year!  You can use a power strip to easily cut power to all your electronics in an area at once. Simply plug all the electronics into the strip and flip the switch to “off” when you’re ready to rest. Rolling up a blanket or towel and placing it along the bottom edge of your door can help stop light from seeping in through the crack. You can also purchase or make a “draft snake,” which is a filled tube that covers the crack below the door. This is probably the easiest way to immediately darken any room. Many sleep masks even come with aromatherapy scents like lavender to help you relax and fall asleep. Wearing a sleep mask in combination with using blackout treatments will help you get the rest you need.

Now, please write a short abstract for it in Russian. Abstract:

Выключите лишний свет в доме. Выключите все электрические приборы. Закройте низ двери. Купите маску для сна.


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Light given off by electronics like phones, computers and televisions increases wakefulness and prevents sleep. Give your brain a chance to wind down by powering down electronics at least an hour before bed. Do your best to keep all light-emitting devices out of your bedroom. Get some light blocking curtains or a sleep mask for your eyes. When we sleep or dream in mild to moderate light, we wake up feeling less rested and more depressed than we ordinarily would. Turn off music before bed.  If there are other noises keeping you awake, consider earplugs. Avoid reading, studying, writing, or drawing while in bed as these contribute to wakefulness and create an association with your bed other than sleep. If, in spite of getting the required amount of sleep, you are still tired, take a power nap for 15–30 minutes. It is important not to nap longer as it increases tiredness and prevents meeting evening bedtime goals. Caffeine, even in small doses, can prevent the body from sleeping, especially when taken after morning hours.  If you notice that caffeine seems to have a negative impact your sleep, cut it out of your diet, or only consume drinks that are "caffeine-free." Just know that your decaffeinated cup of coffee still includes a tiny portion of it. If you prefer tea,search for naturally decaffeinated ones, to be sure that it probably has no trace of caffeine. (This should not apply to drinks such as chamomile unless you add ingredients such as sugar)

Now, please write a short abstract for it in Russian. Abstract:

Выключите электронные устройства. Не спите с включенным светом. Позаботьтесь о том, чтобы в вашей спальне было тихо. Используйте кровать только для сна. Избегайте длительного дневного сна. Избегайте кофеина.


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Light red wines generally have an alcohol content below 12.5 percent. They feel light in your mouth as opposed to heavy and thick. Light red wines include pinot noir, schiava, and gamay. These pair well with white meat, carbohydrates, roasted vegetables, and rich fish dishes, including:  Chicken Salmon Breads Medium bodied-reds feel a little more substantial in your mouth, and they typically have an alcohol content between 12.5 and 13.5 percent. Medium reds are merlot, cabernet, cabernet Franc, and sangiovese. These types of wines go well with a variety of meats, cheeses, and carbohydrates, including:  Bread Crackers Red meats Pork Hard cheeses Cured and smoked meats Full-bodied reds feel full and thick in your mouth, and usually have an alcohol content above 13.5 percent. Reds that fall into this category include cabernet sauvignon, rioja, zinfandel, and shiraz. These wines complement a number of foods, including:  Lamb and steak Hard cheeses Stews Wild game A dry wine is one that has no sugar left in it, meaning it has no sweetness. Dry red wines, such as merlot, pinot noir, and cabernets, pair well with foods that have a pinkish color, such as:  Salmon Prawns or shrimp Tuna

Now, please write a short abstract for it in Russian. Abstract:

Сочетайте легкое красное вино со светлым мясом и рыбой. Сочетайте красное вино средней крепости с мясом и сыром. Сочетайте полнотелые красные вина с мясом и сыром. Сочетайте сухие красные вина с розовыми продуктами.


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Light some candles that are scented with either rose, jasmine, lavender, or another one of your favorite smells. Though you may think that lighting candles is for the nighttime, there’s nothing stopping you from lighting a scented candle the moment you wake up. The smell can make you feel soothed and refreshed, and there’s something naturally calming about candlelight that can make you feel at peace. If you’re not gung-ho about lighting candles, opt for some incense instead. And if you’ve never been into candles or incense, don’t feel the pressure to light them just because you think it will make you feel more relaxed. Putting on some music in the background can also help you feel relaxed as you go about pampering yourself. Try to avoid talk radio, or loud Top 40 hits, and stick to music that will make you feel calm and relaxed. If you like Miles Davis, Enya, or any form of classical music, then you should softly play it throughout your day so you feel calmed and centered. You can also just set Pandora to your favorite relaxing station so you don’t have to worry about choosing anything. That said, if you’re the kind of person who gets distracted by music, you can leave it off. Sometimes, there’s nothing more soothing than silence. Though letting in some natural light can help you feel rejuvenated and refreshed, you can also consider keeping the room darker than normal, so you don’t have too many lights distracting you or hurting your eyes. Soft, natural light, whether it’s from dim lamps or candles can be soothing, while bright lights can make you feel too alert to really be relaxed. Work on having enough light to see, but not so much that it makes you feel overstimulated.  You can stick to sunlight during the day and candlelight at night. Try to avoid using lamps or overhead lights as much as you can. You can also try to remove any very brightly-colored items, such as bright yellow pillows, and stick to softer colors such as greens, browns, and deep blues so you feel more relaxed.

Now, please write a short abstract for it in Russian. Abstract:

Зажгите свечи. Включите музыку. Держите комнату в относительной темноте.


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Light the burners or heap the charcoals on only one side of the grill. This creates different heating zones that offer you more control over the doneness of the chops.  Scour the grate with a grill brush to remove stuck-on char and other gunk before adding the pork chops. If you’re using a charcoal grill, go easy on the lighter fluid. Too much can affect the flavor of the meat. Grilled pork chops eat much like a steak, so feel free to slather on your favorite grill sauce, or enjoy them with just a light sprinkle of salt and pepper. Pair them with flavorful sides like sauted asparagus, mixed green salad, burgundy mushrooms, a loaded baked potato for a hearty, satisfying meal.  Chimichurri and horseradish cream also make popular condiments for accompanying grilled pork chops.  Reheat your leftovers in the oven or give them a few minutes in a hot pan, and try to use them within 3-4 days.

Now, please write a short abstract for it in Russian. Abstract:

Разожгите гриль. Подайте поджаренное на гриле мясо, пока оно не остыло.


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Lighter colors occupy less visual weight, opening up the room. Use glass and thin-legged tables so the eye can see straight through to the floor, making it virtually invisible. Avoid dark stains, woods, or colors as they have a heavy effect, constricting the room.  Design with a cool eye in mind, but adding bright, warmer colors as accents. In general, cooler colors recede, letting the room take center stage -- so that wood floor shouldn't be stained any darker than it already is. Keep the colors to three or less, however; if you're a texture-lover, go monochromatic. It's so easy to think about the square footage of a room and completely forget that there's way more to it than that: just look up. If you can get the eye to move up from the floor, you're good to go. Get a tall, simple floor lamp or vase, full-length curtains, and hang your paintings and mirrors the tall way. This goes for furniture, too. Often streamlined furniture takes up less space but offers all the beauty and comfort of a curved piece. If your room is small, choose furniture that matches. Go for chairs that take up less space (without arms or thinner legs), loveseats, ottomans, etc. At the end of the day, there will be more space in the room. Consider a bench as opposed to a conventional coffee table; but if a table is more you, go for a glass or lucite one. However, too many small objects will make it look cluttered. Just because you have smaller objects doesn't permit you to have more of them. Think of it like dieting -- eating a dozen low-fat Popsicles isn't a good idea, even though they're low-fat. Having a dozen small shelves is furniture overkill. If you have a dark wood floor, this is an especially good idea. A large print carpet, ideally with lines, will open up your space, in addition to brightening it up. It does not have to take up the entirety of your room. Just a large rug that accompanies the main pieces of furniture will accomplish what you're looking for. Start seeing double. An oversized ottoman in the center of the...

Now, please write a short abstract for it in Russian. Abstract:

Выбирайте светлые тона. Мыслите линиями. Уменьшите свою мебель. Постелите большой ковер с рисунком. Используйте многофункциональную мебель. Выбирайте портативные предметы.


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Lighting can have a serious impact on overall mood. Harsh fluorescent lights may be “shining” down on you, but you don’t have to live completely with the imposed stark environment. To improve the lighting as best you can, here are some suggestions: Purchase a small lamp that is compatible with a low wattage bulb like a 40 watt. Place the lamp near your computer or workspace to create a softer flood of light. Angle it to fall where it lights your work but does not bother your eyes. After you've added a lamp, you'll wonder how you managed before––this personal light source will improve your sense of the lighting considerably and you may not even notice the fluorescent lights anymore.  It is not unknown for some workers to dress their cubicle with little fairy lights on a cord. These are for effect rather than useful light but they can look very effective, especially during the darker months. Add a small real or fake fish tank with light. If you have room, a small fish tank or even a lava lamp can create a groovy, peaceful environment. Choose a warm colored light such as orange or red to bathe the area in soft, mood soothing lighting. Just be cautious in a conservative workplace though––lava lamps might not be viewed as compatible with taking the work seriously. It may be as simple as changing the angle of your cubicle, or it may be as complicated as shifting you somewhere else. But raising it is important if it matters to you––stewing about your sallow complexion and miserable positioning won't change anything. Ask nicely and you might receive.

Now, please write a short abstract for it in Russian. Abstract:

Займитесь светом. Создайте спокойную атмосферу за счет неярких ламп. Если вы хотели бы видеть больше естественного освещения, поговорите со своим начальником.


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Lightly apply a cool-tone foundation to your face to give it an aged, yellowed look.  Use a pale cool-tone foundation, even if your skin is naturally warm-toned. Regular foundation will work, but it might be easier for you to find a foundation with a strong yellow undertone if you use costume makeup. Apply the foundation evenly over the exposed skin of your face and neck. Use a sponge or brush to do this. When finished, the color of your skin should be paler than normal, but it should still look like it could be natural human skin. Look for any light wrinkles that form on your natural face when you smile or frown. Trace these wrinkles in brown eyeliner, then smudge the eyeliner to blend it into your skin.  Smile, frown, or other scrunch your face up to produce a natural set of creases. Even young skin creases when the face contorts in different ways. As a person ages, these creases are what develop into wrinkles. Lightly trace over the wrinkles around your eyes and mouth using brown eyeliner pencil. Avoid gel liners. Use an eyeliner pencil close to your natural skin tone and lightly highlight around the edges of each brown mark. Blend the two liner colors together using a makeup sponge. Doing so will make your creases look more like wrinkles without making the eyeliner marks too obvious. Dust the apples of your cheeks with a moderate amount of pink blush or rouge. The idea is to make it somewhat obvious that you're wearing make-up instead of making it look as natural as possible. Consider using a cream rouge instead of a powdered one. Either option will work, but creams tend to have a more pronounced look. Choose a matte lipstick in a classic shade. Avoid glittery lipsticks or shiny lip glosses.  Don't be afraid to choose an option that is a little bolder than your normal preferences. A deep pink or solid red could work well. Avoid hot pinks and fire engine reds, though, since these might be a little too flashy. Lips tend to thin out with age, too, so you could consider applying a skin-colored lip liner to...

Now, please write a short abstract for it in Russian. Abstract:

Используйте тональную основу холодного оттенка. Коричневым карандашом для глаз нарисуйте морщины. Добавьте румян. Накрасьте губы помадой.


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Lightly coat a 2-quart (1.89 liters) casserole dish with some butter. Set the dish aside. Fill a large pot with 4 quarts (3.79 liters) of water and bring it to a boil. Add some salt and macaroni, and cook it for about 5 to 7 minutes. The macaroni will continue cooking in the oven. Place a large strainer or colander in the sink and pour the macaroni into it. Shake the strainer a little to get rid of any excess water. Melt the butter in the saucepan and stir in the flour, salt, and pepper using a whisk. Cook the roux over medium heat for  1 to 2 minutes, or until the flour turns a light brown and bubbles start to form. The saucepan has to be large enough to hold the milk, cheese, and macaroni. You will be mixing everything in this. Pour in 1 cup (240 milliliters) of milk and stir it with a whisk to combine. Pour in the remaining milk and continue stirring. Be sure to break up any lumps or clumps of flour. You are ready for the next step when the milk mixture starts to bubble and thicken. The most popular cheese to use is cheddar, but you can also try other types of cheese as well, including sharp cheddar, fontina, gruyère, cheddar, and parmesan. You can even use a combination of different cheeses. Switch the whisk out for a wooden spoon for this so that the macaroni doesn't get caught in it. Tilt the saucepan over the casserole dish, and use your wooden spoon to help spread it in an even layer across the bottom. of the dish. If you'd like, you can sprinkle some extra cheese on top for that extra-crispy layer. The top will turn bubbly, crispy, and golden. If you do not want the top to be crispy, cover the dish with a sheet of tin foil for the first 30 minutes of baking. Once the casserole is baked, put it out of the oven using oven mitts. Cover and store any leftovers in the fridge, and reheat them the next day in the microwave.

Now, please write a short abstract for it in Russian. Abstract:

Разогрейте духовку до 180 °C и подготовьте форму для запекания. Сварите макароны в соответствии с инструкциями на упаковке, пока они не будут готовы до состояния «аль денте» (то есть останутся твердыми в середине). Слейте воду и пока отставьте макароны в сторону. Приготовьте ру (основу для соуса) в большой сковороде. Вмешайте молоко, добавляя его небольшими порциями. Накройте сковороду крышкой и варите смесь около 6 минут. Добавьте в смесь тертый сыр и готовьте до тех пор, пока он не расплавится и смесь не станет однородной. Добавьте макароны и перемешайте ингредиенты так, чтобы сырный соус равномерно покрывал макароны. Переложите макароны в форму для запекания. Запекайте блюдо в течение 40–45 минут. Дайте макаронам с сыром остыть в течение 10–15 минут, прежде чем подавать на стол.


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Lightly dust the doll off with a dry washcloth. Wet a clean washcloth. Wring the cloth until it is not dripping. Carefully wipe the doll's face, arms and legs with the damp cloth until clean. Some stains such as ink may take longer to remove. Be sure to rub gently. Spot clean any dirt marks off the doll's cloth body. Wet a clean cloth and wring out the excess water. Wipe away any soap residue Stand the doll up to air dry for a few hours before dressing her to ensure there is no trace of moisture. Your or your child's AG doll will be as good as new, all fixed up, supreme, beautiful, fancy, and the best of all best!

Now, please write a short abstract for it in Russian. Abstract:

Разденьте куклу. Приготовьте в небольшой пиале чистящий раствор из воды и щадящего мыла. Снова намочите тряпочку в мыльном растворе и выжмите лишнюю воду. Налейте во вторую пиалу чистой воды. Положите куклу на полотенце и вытрите ее. Не подвергайте куклу никаким сомнительным испытаниям и не делайте с ней ничего того, что не рекомендуется делать.


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Lightly grease the inside of a square, 8-inch (20.32 centimeters) cake pan, then dust it with flour. To make the cake even easier to remove, line the pan with some parchment paper or aluminum foil first. You can do this using an electric mixer, a handheld mixer, or a food processor fitted with whisks. You can also do it by hand in a large mixing bowl using a whisk, but this will take more time. Keep beating the eggs and sugar until they are evenly combined, then stir in the vanilla extract. This ensures that your flour, baking powder, and salt will distribute evenly throughout the cake instead of collecting in clumps. Use a rubber spatula to combine the two together. Be sure to scrape the bottom and sides of the bowl. There should be no streaks or dry patches. If you are using an electric mixer or a food processor, you can pulse the mixtures together for a few seconds. Heating the milk up beforehand will give you a light, fluffy cake. If the milk is too cold, your cake will be too heavy and dense. Do not let the milk come to a boil. Again, make sure that the milk is hot, but not boiling. Also, make sure that you add the milk slowly. If you pour it in too fast, you will end up cooking the eggs. It is ready when the sides shrink back from the pan, and the center springs back when you press on it or when a toothpick inserted in the center comes out clean. If you used a spring form cake pan, simply open up the pan, and peel the sides away from the cake. For a fancier cake, cut the cake in half, and spread your favorite jam onto one of the halves before putting it back together.

Now, please write a short abstract for it in Russian. Abstract:

Разогрейте духовку до 190 °C и подготовьте форму для выпечки. Взбейте яйца, чтобы они загустели. Понемногу добавьте в яйца сахар, а затем ванильный экстракт. Просейте муку, пекарский порошок и соль в отдельную миску. Постепенно добавьте смесь муки к яйцам. Разогревайте в небольшой миске молоко и сливочное масло до тех пор, пока масло полностью не растопится. Постепенно добавьте молочную смесь в сливочное тесто. Выпекайте кекс в течение 25 минут. Подождите 10–15 минут, пока кекс остынет, прежде чем перевернуть его на тарелку. Посыпьте кекс сахарной пудрой или покройте его сливочным кремом.


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Lightly pat the just-dipped eggs with a paper towel, or the colour may become muddy. If you want to dip them in another colour, wait until they're completely dry first. Moisten a paper towel with vegetable oil and lightly wipe down the finished eggs with it to add a nice shine. Refrigerate the eggs until you're ready to display them. Wow everyone with your masterpiece!

Now, please write a short abstract for it in Russian. Abstract:

Высушите яйцо с помощью бумажного полотенца. Добавьте немного блеска. Поразите всех своим шедевром!


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Lightly stroke your partner's neck with the tips of your fingers. This will begin to turn on your partner and may even make her shiver with pleasure. Stroke the area that you plan to kiss and your partner will feel even more pleasure when you kiss her there. One of the most sensitive parts of the neck is the where the neck connects with the shoulder and collarbone. Another sensitive part of the neck is the front left or right side. But almost any part of the neck is sensitive and susceptible to your kisses. Use your body as you kiss your partner's neck. Don't just stand apart from your partner and lean in to kiss her neck. Instead, wrap your arms around her if you're facing her, or wrap your arms around her from behind if you're kissing her from behind.

Now, please write a short abstract for it in Russian. Abstract:

Касайтесь пальцами шеи партнера. Целуйте партнера в чувствительных участках шеи.


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Lightning often strikes the tallest object in the area, so avoid open fields or any hilltops. Look for a low-lying area like a valley or ravine, preferably obscured from the rain. Take refuge here until the storm passes. Crouch down with your heels touching and your head between your knees: this will make you a smaller target. Do not lie down flat, and minimize your contact with the ground. Lightning can be fatal up to one hundred feet away from the initial strike. Check weather forecasts early in the day, and avoid going to a swimming pool, river, lake, or beach on rainy days. If you find yourself in open water during a thunderstorm, return to land immediately. If you are in a boat and cannot return to safety, drop anchor and crouch as low as possible.  Do not return to the body of water until thirty minutes after the last lightning strike. Any earlier, and the storm may not be over.  Indoor swimming is equally unsafe. Avoid all large bodies of water during a storm. Taller objects are more likely to be struck by lightning. Wherever you are, don't become the highest object anywhere. Avoid standing under trees in a lightning storm, and stay away from tall objects like light posts.  If you're in a forest, stay near a lower stand of trees.  Umbrellas can increase your risk of getting hit if it is the tallest object in the area. Metal conducts electricity, and you are much more likely to get hit. If you are carrying large metal objects, let them go. Small metal objects, like piercings or electronic devices, do not carry a large risk and are safe to hold.  If you are riding a bicycle, drop the bike and crouch to the ground. Most bikes are made of metal and are excellent lightning conductors.  Rubber shoes or other rubber objects will not actually protect you from metal's conducting properties.

Now, please write a short abstract for it in Russian. Abstract:

Держитесь в стороне от открытых участков и возвышенностей. Не купайтесь и не занимайтесь водными видами спорта в дождливую погоду. Не стойте возле деревьев и других высоких изолированных объектов. Избегайте металлических объектов, таких как заборы или наземные трубопроводы.


First, read the English article below.

Lightning rods do not attract lightning but do provide a path of least resistance if lightning hits your house. This can prevent the electric current from damaging your home. Do not install a lightning rod yourself: find an electrician certified to install lightning systems. During thunderstorms, lightning can travel through water pipes if it strikes your home. Do not bathe or shower until the storm has passed. If you have to use the sink, only do so in emergencies.  Even showers or bathtubs that are completely enclosed without windows nearby put you at-risk for electrocution because of the water pipes. Avoid areas with standing water or excessive moisture during storms, like a cellar basement or patio slab.  Because porcelain is a great insulator, toilets are safe to use during lightning storms so long as you aren't touching metal. Using electronic devices that plug into the wall is dangerous during a lightning storm. Avoid using TVs, washing machines, and corded phones during thunderstorms. Wireless electronics, like cell phones, are safe to use unless they are plugged into a charger. Unplug electronic objects during a thunderstorm in case lightning strikes the house and the surge short circuits them. Avoid standing next to open windows or doors during a thunderstorm. Although rare, lightning can travel through windows during storms. Glass is a good insulator, so it is unlikely that the window will be struck if closed. Do not touch doorknobs during a storm, as metal conducts electricity.

Now, please write a short abstract for it in Russian. Abstract:

Установите на крыше молниеотвод. Во время грозы не принимайте ванну или душ и старайтесь не пользоваться раковиной. Выключите стационарные электронные устройства и держитесь в стороне от них. Закройте окна.


First, read the English article below.

Lightweight, loose-fitting clothing will help to keep you cooler.  If it is light in color, it’s even better, as this will reflect the heat and sunlight better.  Shorts and short sleeved shirts are good choices.  Something that lets the air flow freely through, hitting the sweat on your body, works best. The following suggestions are specific ways clothing can maximize your ability to stay cool:  Cotton and linen clothing tends to keep you cool and absorb moisture. Clothes you can hold up to the light and see through are great choices.  Be sure to apply sunscreen when wearing really thin clothing, however, as the clothing doesn't provide adequate protection from the sun's harmful rays. Synthetic clothing tends to trap moisture, which makes the fabric feel heavier, stick to your skin, and restrict air-flow. Working in lower humidity settings with short sleeves has been shown to have a minor benefit.  Weigh the options of UV exposure with your choice of clothing. Wear a wide-brimmed hat, one that sufficiently covers the top of your scalp as well as the tops of your ears.  This helps to keep you cooler by providing shade.  Choose a brim that is wide enough that it can also cover the back of your neck. Light-colored hats can help keep you cool. Depending on the activity, one shoe could be more comfortable or appropriate than another.  Consider whether arch support, durability, and comfort are mandatory, and then choose the best breathable footwear for the activity.  Cotton socks are great, but moisture wicking socks help your feet stay cooler.  Some running shoes are designed with the summer months in mind, providing ventilation in a variety of designs.  Be careful if you decide to go barefoot. Many artificial pavements become unbearably hot during warm weather and can scald your feet. Wear fewer accessories during hotter weather.  Metallic accessories can heat up considerably and less is always best when it comes to keeping cool.  Other clothing accessories can weigh clothing down, trapping in heat and moisture....

Now, please write a short abstract for it in Russian. Abstract:

Носите легкую одежду. Прикрывайте голову. Носите пропускающую воздух обувь. Позаботьтесь об удобстве.


First, read the English article below.

Like all aquatic activities, safety is very important while canoeing, so make sure you have the proper equipment before you set off on your canoeing adventure. Though rare, hazards like drowning are, tragically, no joke. Below are bare minimum equipment recommendations — contact your local outdoors authority (like, for instance, a park ranger's office) for specific information regarding the area you plan on canoeing in. Also see the "Things You'll . In addition, you'll want to be at least a reasonably competent swimmer, as capsizing (having the canoe flip over) can be a frequent problem for beginners. Your very first time you climb into a canoe, you're likely to immediately notice that balancing is difficult and that every small movement seems to shift the boat more than expected. To counteract this rocky feeling, stay as low as possible — you can even sit or kneel in the bottom of the boat until you feel more stable. Most canoes' seats should provide fine balance as long as you aren't moving around or standing up. If you are paddling by yourself, sit in the back (stern) with your gear at the front (bow) so that you'll be able to steer the boat. If you don't have much gear, you may find it easier to balance by sitting in the center.  Try to sit up as straight as possible in your seat. Keeping your body perpendicular to the surface of the water (usually, this means straight up and down) gives you the stablest balance.  Don't worry! The boat will be more stable when paddle/s are in the water, as the resistance from the moving water helps to keep the boat upright. Seated securely in the boat, grab a paddle with both hands.  Put one hand on top of the end of the handle (there should usually be a rounded portion here; if there isn't, grip the handle near the top.) This will be referred to as your boat-side hand.  Use your other hand to grab a lower point on the handle that's comfortable for you. Usually, this will be at least a foot or so above the flat part of the paddle — gripping right next to the flat part...

Now, please write a short abstract for it in Russian. Abstract:

Для начала купите или возьмите напрокат защитное снаряжение. Сохраняйте центр тяжести внизу, чтобы удержать каноэ в равновесии. Держите весло одной рукой за верхнюю часть, а другой – ближе к лопасти. Вынесите весло вперед. Отведите весло назад. Начните новый гребок от бедра. Меняйте сторону после каждых нескольких гребков.