Выполняйте следующий распорядок во время недели с 1-й по 4-ю: Увеличьте нагрузку между 5-й и 8-й неделями:

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Monday: Run 2 miles (3.2 km). Try to run for as long as you can at your goal pace. Track yourself to see how long you can maintain the pace that you want.  Tuesday: Run 6 to 8 sprints of 1/4 mile (400 m) at a pace of between 90 seconds to 2 minutes per interval. Between each interval, jog slowly for 1 to 2 minutes so that your body can recover.  Wednesday: Take the day off, swim or do an upper body workout.  Thursday: Run 2 miles (3.2 km), timing your pace to see how quickly you can complete you


Выполняйте специальные физические упражнения. Принимайте гормоны. Дождитесь, пока вы окончательно вырастете. Наберите вес.

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It's no myth that certain exercises can make your breasts look perkier--and therefore, bigger. Hit the gym and do some moves that target your problem area. For example, you can do multiple exercises with a light set of weights. Try weighted cross-punches and chest presses.  If you are having trouble, don't be afraid to ask the staff at your gym for advice--that's what they're there for. To make this more enjoyable, grab a friend and do your work-outs together. Hormone therapy is not for everyone


Выполняйте техники релаксации. Медитируйте. Не употребляйте спиртное и не курите.

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There are lots of ways to relax, which can include journaling, playing or listening to music, and lighting candles and taking a bath. One way to relax that helps the mind and body is through progressive muscle relaxation. While lying down, systematically tense and relax certain muscle groups. You can start with your feet and move upward, tensing first your toes, then releasing the tension. Then move to your ankles, shins, knees, thighs, buttocks, stomach, arms, chest, neck, and face. Set aside 5


Выполняйте требования родителей. Выполняйте работу по дому. Будьте усердным в учебе. Держите родителей в курсе ваших дел.

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Your parents have rules that sometimes might not make sense to you. Mostly, these rules are meant to keep you safe and to teach you good values. Respect these rules and follow them. Helping around the house is a great way to get on your parents’ good side. Housework is an added stress for anyone, and it typically falls on parents’ shoulders to keep the household together. As you get older, take on more responsibility around the house by offering to walk the dog, fold laundry, clean windows or va


Выполняйте тренировки высокой интенсивности для снижения уровня миостатина. Объединяйте несколько силовых упражнений для большего эффекта. Будьте осторожны во время силовых тренировок высокой интенсивности. Выбирайте нагрузку правильно.

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Resistance training of any kind can improve health and build muscle.  But to lower myostatin levels, you’ll need to engage in high-intensity resistance training (HIRT).  This means doing resistance training that pushes you to your physical limits. HIRT requires doing full-body workouts.  In other words, your resistance training regimen should work your arms, back, and legs. Instead of limiting your set by the number of repetitions per exercise, limit it by a length of time.  Perform as many repe


Выполняйте указания врача. Придерживайтесь низконатриевой диеты. Занимайтесь физическими упражнениями, чтобы улучшить работу сердца. Сбросьте лишний вес, если он у вас есть. Бросьте курить

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You'll need to follow your doctor's recommendations following treatment. Be prompt and consistent when checking in with your primary physician. You'll need to work together to create target goals for your blood pressure. Usually, you're goal will be to get your blood pressure to less than 140/90. Make sure you consume no more than 2,000mg of sodium a day. Too much sodium can increase your blood pressure and put you at risk for heart attack and stroke. Make sure you're eating fresh fruits and veg


Выполняйте укрепляющие упражнения Кегеля. Позаботьтесь о физической поддержке мочевого пузыря. Используйте крем с эстрогеном. Прикладывайте теплые компрессы к нижней части живота. Посоветуйтесь с врачом насчет холинергических средств.

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Women and men alike can benefit from doing kegel exercises, which strengthen the pelvic floor and improve continence and urinary flow. You can do Kegels anywhere, simply follow these instructions:  While urinating, squeeze the muscles that stop your flow midstream – those are the muscles you want to isolate. You can do the exercise in any position. Tighten those muscles, hold for 5 seconds, then relax. Repeat this several times in a row. Gradually work up to holding the contraction for 10 second


Выполняйте упражнение “мостик”. Выполняйте приседания. Попробуйте выполнять выпады вперед. Попробуйте выполнять махи ногами.

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There are a variety of strength training exercises that can help build mass and define both your butt and hips.  The bridge exercise or butt lift is a great exercise to include that will recruit both your butt and hip muscles.  Lay down on your back to start this exercise.  Keep arms flat on the floor beside you and bend your knees into a 90 degree angle.  Your feet should be flat on the floor. With your knees bent, press your pelvis up in the air pushing upwards with your glutes.  Stop when you


Выполняйте упражнения для запястья. Занимайтесь йогой Воздерживайтесь от действий, которые усиливают боль.

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Stretching your wrists can help relieve the pressure on your nerve and reduce your pain. Try doing ten reps of the following exercise at least once a day:  Hold your arms straight out in front of you with your palms facing down. Bend your wrists towards you so that all ten fingers are facing up towards the ceiling, and hold this position for five second. Relax and straighten your wrists. Make a tight fist with both hands. Bend your wrists away from you so that all ten fingers are pointing toward


Выполняйте упражнения для укрепления противоположной руки и пальцев. Используйте противоположную руку для работы с компьютерной мышью. Начните выполнять небольшие повседневные задачи противоположной рукой. Спустя несколько дней начните есть и готовить противоположной рукой. Свяжите преобладающую руку за спиной, чтобы еще больше усложнить задачу.

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Your non-dominant hand is most likely a lot less strong than your dominant hand, which makes it harder at first to become ambidextrous. Lift some light weights with your non-dominant hand every other day, with a focus on keeping a tight grip to work your hands rather than your arms. Use heavier weights as you go to continue strengthening your hand.  Lifting weights is one of the best ways to strengthen your hand, but you can also use a grip exerciser to work out your hand. You may also benefit f


Выполняйте упражнения йоги, задействующие мышцы бедер. Делайте растяжку мышц бедер. Ешьте больше белков и углеводов. Наймите личного тренера.

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Hip-opening yoga poses are those that specifically focus on stretching tight hip muscles.  Technically, all yoga poses can be considered hip-opening poses because yoga in general is designed to help your hip muscles.  But there are some very specific poses that target this area and also help improve your range of motion, blood circulation and reduce back pain.  Exercises focused specifically on the hip muscles will probably make them sore and stiff, these yoga poses will help release that stiffn


Выполняйте упражнения на работе, если это возможно. Выделите время на упражнения в своем распорядке дня. Каждую неделю необходимо выполнять адекватное количество упражнений. Плавно входите в режим тренировок, если некоторое время вы не занимались.

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Moving more throughout your shift can help you keep unwanted weight off. If possible, opt for light exercise during your night shift. Not only will this help you burn more calories, it could help you sleep better at night. For example, you can take walks during your breaks, walk up and down stairs during spare moments, or do stretches in your cubicle or office. Many people who work night shifts have an erratic schedule. Due to this, you may have trouble making time in your routine for exercise.


Выполняйте упражнения на растяжку перед бегом. Выполняйте подъемы ног. Помаршируйте. Согните ногу в колене и прикоснитесь к ягодицам. Сделайте выпады. Выполните растяжку, стоя на руках. Потяните заднюю поверхность бедра. Сделайте планку.

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Stretches are a great way to increase flexibility, improve performance and reduce the risk of injury while running. Rather than traditional static stretches (stretch and hold), dynamic stretches (which incorporate movement) have been proven to be more beneficial for runners and other athletes alike, as they stretch your body in a more dynamic, functional way. . Swing one leg out to the side as far as you can swing it, and then swing it back across your body in front of your standing leg, as far


Выполняйте упражнения на растяжку. Переходите на шаг, если потребуется. Пейте воду. Съешьте побольше углеводов. Заведите полезные привычки.

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You don’t need to twist yourself up like a pretzel, but a few gentle stretches can go a long way toward protecting you from injury. Make sure you stretch your arms as well as your legs, because it is possible to get a shoulder cramp. Stretch before and after every run, and after you wake up for bonus points. Be sure that you are warmed up before you stretch. It is important for your muscles to be warm when you stretch.  To stretch your hamstrings, do the figure-4. Sit on the ground with one leg


Выполняйте упражнения на укрепление спины и рук. Ешьте постную и полезную пищу. Выполняйте аэробные упражнения и потребляйте меньше калорий, если у вас есть избыточный вес. Обеспечивайте себе полноценный сон по ночам до и после каждой тренировки.

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Pull-ups use a lot of upper body muscles, so exercising each of those muscles individually can make your primary workout routine far easier. Before performing your standard pull-up sets, try doing some of the following exercises:  Lat pulldowns: Sit at a pull-down machine, grab the bar with a shoulder-width grip, and slowly pull it down toward your collarbone. Keep your shoulders back and your arch your torso slightly backward. This exercise will strengthen your upper back and lats. Bicep curls:


Выполняйте упражнения по переносу веса тела с одной ноги на другую. Балансируйте на одной ноге. Делайте сгибание рук в бицепсе, стоя на одной ноге. Ходите вдоль прямой линии, касаясь пятками носков.

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To do this, stand with your feet hip-width apart and slowly shift your weight from one side to the other, lifting your opposite foot off the ground and holding the position for as long as possible (up to 30 seconds) before switching to the other leg. Repeat this exercise as many times as you feel comfortable.  Stand near a stable object or wall if needed so you can grab onto it for stability if you start to fall. Increase your repetitions to boost the difficulty of this exercise as your balance


Выполняйте упражнения с умеренной интенсивностью. Тренируйтесь на эллиптическом тренажере. Катайтесь на велосипеде. Бегайте. Выполняйте другие аэробные упражнения.

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When using aerobic exercise to reduce your myostatin levels, you have significant leeway regarding how much exercise you wish to do.  To begin reducing myostatin levels you need only exercise at about 40% to 50% of your maximum ability.  Pushing yourself beyond these basic exercise levels will result in a greater decrease in myostatin.  Working out at moderate intensity on a bike, elliptical, or in other aerobic exercises will feel similar to taking a brisk walk. You should burn at least 1,200 c


Выполняйте упражнения, чтобы увеличить емкость легких  Похудейте  Бросьте курить Играйте на духовом или медном инструменте.

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While there is no way to increase your lung size, there are many ways to increase the amount of air your lungs take in, and the efficiency with which they capture oxygen. In particular, a rigorous exercise routine can help to strengthen your lungs and maximize their capacity to hold air.   Do plenty of cardio. Incorporating some intense cardio workouts into your weekly routine can do wonders for your lungs. Running, skipping, aerobics and swimming are all great forms of cardiovascular exercise w


Выполняйте упражнения, чтобы унять боли в груди, сопровождаемые кислотным рефлюксом. Внесите изменения в свой рацион питания. Узнайте у врача, какие еще изменения в образе жизни помогут унять сдавленность в груди.

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If your chest tightness comes along with heartburn, it is probably because of a gastrointestinal problem. Getting up and moving around, rather than lying down, can reduce this problem and the chest tightness it causes.  Try some light exercise, like going for a walk or taking some stairs. You can also take antacids for quick relief from acid reflux. Chest tightness caused by acid reflux can be alleviated by eating a modified diet, such as lowering your sodium intake. If your chest tightness is c


Выполняйте физические упражнения в течение дня. Пейте успокаивающий чай. Практикуйте глубокое дыхание. Практикуйте метод визуализации. Практикуйте технику прогрессивной мышечной релаксации. Попросите вашего партнера сделать вам массаж. Почитайте успокаивающую книгу. Запишите все свои переживания или тревоги. Если у вас не получается заснуть, не заставляйте себя делать это.

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This will help you to be physically tired at night. Your body will also release endorphins which will calm you emotionally.  Exercise can also wake your body up, so it is best to do it earlier in the day. If you can chose between going to the gym in the morning and in the evening, try going in the morning. Don't exercise less than 4 hours before going to bed. Adults between 18-64 years of age should get at least 150 minutes of moderate intensity exercise every week for at least 10 minutes at a t


Выполняйте физические упражнения по крайней мере 45 минут в день. Пейте много воды. Включайте в свой рацион продукты, богатые наттокиназой. Включайте в свой рацион продукты, богатые рутином. Включайте в свой рацион ананасы, богатые бромелайном. Включайте  в свой рацион чеснок. Включайте в свой рацион рыбу.

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Studies suggest that regular aerobic exercise can prevent and reverse blood clot formation by increasing blood flow. Try walking, cycling, rowing, running, swimming, or jumping rope, whatever gets you moving every day. Check with your doctor about what kind of exercise is safest for you. Dehydration thickens your blood and may lead to complications. Be sure to drink plenty of water, as staying hydrated can prevent clots from forming. Nattokinase is an enzyme that breaks down fibrin, which may pr


Выполняйте физические упражнения. Выполняйте простые растяжки. Повысьте свою сексуальную активность. Попробуйте заняться йогой.

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Exercise can help relieve menstrual symptoms in general, include cramping. Exercise releases endorphins, which are natural pain relievers. Endorphins also help counteract the prostaglandins in your body that cause contractions and pain. Because of this, physical activity may help relieve cramps. Try different kinds of aerobic exercise, such as walking, running, cycling, swimming, kayaking, hiking, or a class at the gym. Stretching helps relax your muscles and alleviate cramps. Sit on the floor w


Выполняйте физические упражнения. Худейте постепенно. Сон. Уйдите в оффлайн.

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Get into a regular exercise routine so that you get fit and stay fit. Aim for an hour of physical exercise a day. Consider trying out for a team sport, like swim team or volleyball.  If you're not competitive or don't like teams, try solo exercise like biking, jogging, skateboarding, or walking. Get an exercise buddy. If you have a friend who enjoys exercise, ask if they'll go on hikes with you, or join a dance class and learn ballroom dancing or contra dance. You can lift weights, but wait till


Выполняйте эту процедуру весной. Поливайте газон из шланга. Посыпьте сахаром газон прямыми линиями. Еще раз полейте газон со шланга. Весной повторите этот процесс как минимум дважды.

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It proves most effective at the start of the growing season, when nut grass is just barely beginning to germinate and sprout. You do not need to soak it, but the lawn should be evenly moist down to the soil. Walk up and down the lawn in straight lines and at a steady pace. Pour the sugar through a sifter as you walk, continually turning the handle of the sifter the make sure that the sugar falls on the grass in even amounts. This is no mere folk remedy. Sugar actually "eats" the nut grass while


Выпрямите волосы или уложите локоны. Сделайте аккуратный пробор. Соберите волосы в хвост, используя расческу. Закрепите хвост резинкой. Убедитесь, что вы собрали хвост прямо по центру. Обратите внимание на форму вашего хвоста. Когда вы будете довольны результатом, взбрызните волосы лаком.

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The difference between a neat ponytail and a messy one is how much care you take with your hair. Frizzy or unkempt hair will result in a ponytail that sticks out in the wrong places or hangs funny. Depending on your hair texture, do one of the following to neaten your hair before you even put it up:  Straighten it with a straightening iron. You don't have to meticulously straighten all of your hair; focus on the ends and the sections that will be hanging down in your ponytail. This will help you


Выпрямите палец. Зафиксируйте палец на время заживления. Укрепите палец с помощью физических упражнений.

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Toe dislocations are a relatively common consequence of foot trauma, whether it's accidental (such as stubbing your toe) or intentional (such as kicking a soccer ball). A dislocated toe is certainly painful and looks misaligned, but it doesn't usually involve a fracture. Realigning the dislocated toe with some sort of manual procedure or adjustment (practiced by medical doctors, podiatrists and chiropractors), is the most appropriate treatment. Pain relief often follows immediately after treatme


Выпрямите язык вдоль нижнего неба. Сверните язык трубочкой во рту. Прижмите кончик языка к основанию двух передних верхних зубов. Оближите тыльную сторону двух передних верхних зубов. Потренируйтесь удерживать переднюю часть языка в изогнутом положении без помощи зубов.

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Try to touch all three sides (don't worry about the back) of your mouth at the same time. Stretch your tongue so you are applying pressure to each side. You may even feel like your tongue is going under your teeth. You need to keep your tongue flat as much as possible while practicing this clover shape. If you are unable to make a taco shape, practice that first. You should be able to make and hold a taco shape without any support. This means if you still need your lips to hold the taco shape, y


Выпрямитесь Найдите удобную позу, в которой можете расслабиться и почувствовать себя уверенно. Дышите правильно. Практикуйте дыхательные упражнения. Научитесь быстро вдыхать. Контролируйте выдох.

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. You’ve probably heard this command again and again, and here it goes once more. Good posture helps prevent straining and voice cracks. Correct posture is important for a singer to reach their full potential. Stand tall with one foot slightly in front of the other one and feet shoulder-width apart. Make sure that your chest is high to give room for your lungs to expand and contract. This allows you to breathe easily and reach maximum lung capacity, which equals better notes and phrases.  Imagin


Выпрямитесь в ходе движения. Сделайте выпад.

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Because you start with your back hunched, you will continue to run that way unless you straighten up. Not straightening up will both slow you down and might lead you to fall down and potentially hurt yourself. Make sure to:  Lift up your head about thirty to forty meters into the race. In other words, you should be straight before the second third of the track. Don't look like a pole though, you'll create more air resistance that way. Keep some form of streamlined shape, just not too streamlined


Выпрямляйте волосы с помощью щетки и фена с насадкой. Создавайте натяжение при помощи щетки. Продвигайтесь вверх и вокруг вашей головы. Завершите свой образ.

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You’ll need a flat paddle brush and a wide and narrow nozzle for your blow dryer.  The nozzle will direct a concentrated blast of heat towards your hair.  Which hands you use to hold the blow dryer and brush will likely be determined by what feels right to you, and whether you’re left-handed or right-handed.  It is best to hold your brush vertical and your blow dryer horizontal to achieve a “modern wave. Creating tension will help you achieve a smooth blowout.  Place your brush at the root of yo


Выпускайте газы медленно. Создайте какой-нибудь шум, чтобы замаскировать пук. Извинитесь и выйдите, чтобы выпустить газы.

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If you're in public and have no escape route and know that the fart is coming on any second now, then your best bet is to slowly release it. Carefully and slowly unclench your butt cheeks, wiggle around a bit, and then let the fart slowly escape from your body. If you let it out all at once, it'll be more likely to make a loud noise. So this isn't the most ideal maneuver, but sometimes, you just know you have to fart, and you have no option but to make a loud noise or to cause a diversion when y


Выпустите бабочек, когда они полетят. Кормите бабочек сахарным раствором. Спасите больных бабочек. Разбейте сад для бабочек, если вы хотите ухаживать за бабочками в течение долгого времени.

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When they start fluttering around the jar, it's time! Take the jar outside and place it near their host plant. Open the jar and let the butterflies go free. Enjoy the fact that you contributed to your local ecosystem by helping the butterfly population thrive. Butterflies have the best chance of survival if you set them free, rather than trying to keep them indoors. If it's cold outside or you simply want to observe them for a few days, you can keep them inside for a bit. Put them in a huge jar


Выпустите газы в лифте. Дождитесь появления шума. Попробуйте издать громкий звук сами. Уменьшите газообразование.

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The worst possible place to fart (other than inside a car) is inside an elevator. If you feel the need, there are ways you can reduce the problem.  Hold it until the elevator door opens.  The good part is that the elevator doors will make noise when they open and close. Secondarily, new people will come into the elevator when the door opens, and other people will go out. Thus, the new people might blame the farting on one of the people who just left the elevator (and you can blame them too witho


Выпустите на волю ребенка, который живет внутри вас. Подумайте о варианте тихой вечеринки. Пригласите гостей, в разумном количестве. Придумайте свою тему. Обеспечьте развлечения на вечер. Предупредите соседей.

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Why not invite some friends over and have a birthday party? Hang streamers, balloons, eat cake, play games and watch movies! Just because you are now considered an "adult" by law, does not mean you lose your youth. Enjoy the time with people you love. If you want to have a more "adult" 18th birthday party, there are also plenty of ways to celebrate your new-found freedom. Some people don't require a big blow-out when they turn 18. Spending a few quiet hours at home with your family? Opening pres


Вырабатывайте положительное отношение. Положитесь на друзей. Найдите себе занятие. Обратитесь за помощью.

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You may feel discouraged about life and how things are going at home or at school. It might feel like it’ll never end and you’ll be miserable forever. Luckily, that’s not the case. There is a light at the end of the tunnel, and you won’t be bound by circumstances forever. Having a good attitude will help you get through many of life’s difficulties, and having a positive outlook is associated with lower rates of distress and having a longer lifespan. Do your best to see the positives around you a


Вырабатывайте смелость в конкретных ситуациях. Проявляйте смелость, когда зовете кого-нибудь на свидание. Демонстрируйте смелость при разговоре с начальством. Демонстрируйте смелость в противостоянии травле.

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It takes different kinds of courage to ask out someone you are interested in, to speak to your boss about a raise, or to confront a bully. One thing all of these scenarios will require is a show of confidence, whatever you actually feel. Confidence and courage come through acting as if you are unafraid, even (and especially) when you are. When you ask someone out, the best way is to be direct, even if it is scary to put yourself out there. Practice what you're going to say ahead of time. If you


Выработайте активный образ жизни. Развивайте собственное чувство стиля. Следуйте процедурам ухода за кожей и волосами. Улучшите осанку.

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Being active throughout the day and week will give you huge benefits physically and mentally. An active lifestyle is the best way to keep your body in the best possible shape (as opposed to one big burst of activity every now and then). Try to get 30 minutes of aerobic exercise in a day. Your heart rate should be up and it shouldn’t be so vigorous that you find it difficult to speak as you exercise.  You don’t need to spend a lot of money to be physically fit. Joining a gym is not the only way t


Выработайте в себе здоровые навыки преодоления негативной ситуации. Вовлекайтесь в происходящее. Учитесь быть благодарным Ведите здоровый образ жизни. Стремитесь к балансу. Старайтесь воздерживаться от сравнений. Тянитесь к позитивным людям.

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You have probably heard that most times it's not exactly the situation, but your reaction to it that counts. Being an optimist is just as much about your reactions as it is about your thinking patterns. Stocking a toolbox with healthy skills that you can apply during stressful or upsetting times is key to maintaining your optimism. Healthy coping skills may include:  Cultivating positive friendships Staying physically active Using humor to lighten the mood Leaning on your spirituality Practicing


Выработайте здоровые привычки. Мойте руки. Дезинфицируйте окружающие предметы.

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There are several steps you can take to avoid succumbing to frequent colds in the future. Try making sure that you follow some basic guidelines for living a healthy life. For example, make sure to consistently get plenty of sleep.  Eating a healthy diet full of fruits and vegetables can help build a strong immune system. This will help you fight off germs. Try meditation. Research shows that people who meditate daily report less illnesses per year. This is likely because meditation reduces stres


Выработайте нерегулярный цикл сна. Используйте дневной сон для нарушения режима сна. Ложитесь в кровать и расслабьтесь. Просыпайтесь по ночам.

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Research has shown that there is a connection between irregular sleeping patterns and the likeliness of experiencing sleep paralysis, as well as a potential genetic influence. People who work irregular shifts and have unusual and disrupted sleeping patterns are more prone to sleep paralysis. Generally sleep paralysis is more common among those who sleep less and are more sleep deprived.  Remember that adults should aim for between six and nine hours of sleep a night, and frequently forcing yours


Выработайте несколько степеней гнева для своего персонажа. Демонстрируйте наслаждение болью других людей. Насмехайтесь над остальными персонажами. Излучайте уверенность.

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An evil character likely carries a great deal of rage, but you can’t play every scene with uncontrolled anger. Instead, try to give shades to your character’s evil rage according to the story. For example, in an early scene, you may just glare at another character to convey your low-key anger. However, as you approach the climax of the story, you may lose control and start yelling and get physical with other characters. Vary the level of anger that you show so the evil doesn’t feel one note.  Ma


Выработайте определенный порядок отхода ко сну. Занимайтесь физическими упражнениями на протяжении дня. Незадолго до сна сворачивайте все свои дела. Не ешьте перед сном. Воздерживайтесь от кофеина. Сделайте ванночку для ног. Перед самым отходом ко сну сходите в туалет. Прочистите дыхательные пути.

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Above all else, you must establish and follow a strict sleeping schedule. This will help you ensure that both your body and mind are prepared to sleep each night. This means that you should go to bed and get up at the same time every single day (even weekends). In the event that it is not possible to get to bed at your usual time, it is important to still get up at the normal time. You may feel a bit more tired, but you will mess up your routine even more if you sleep in. If you are very tired,


Выработайте свой собственный стиль. Найдите школу по паркуру или занимайтесь с другими. Выберите точку А и Б.

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When you start working with a teacher or other trainees, you'll notice that everyone has a different way of going about from point A to point B. None of these is incorrect. All you have to do is find what comes most naturally to you. Watch videos and observe others, but only to a point. If you're hurting yourself, definitely question your form--but if it's working for you, don't make efforts to change your habits. What comes natural to you may not come naturally to someone else. Working with a p


Выработайте у себя полезные привычки. Теперь поработайте над самой походкой. Практикуйте сильную позу. Отвлекитесь от негативных эмоций. Всегда держите под рукой жидкость для полоскания рта или спрей для свежего дыхания. Прочитайте последние новости и будьте в курсе самых крупных событий.

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Laying out your clothes the night before a big event can help you during the event. By laying out your clothes, you can identify any issues with what you plan to wear (lint, loose threads, etc.). This ritual can also help increase your confidence by giving you a chance to visualize how you will look at the event. Aim to walk for 30 minutes per day at least three times per week to improve your stride. As you practice walking, remember to stand tall, keep your arms at your sides, and take long bri


Выработайте у собаки позитивное отношение к велосипеду. Берите велосипед с собой на прогулки с собакой. Обучите собаку важным командам.

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Start inside.  Bring the bike down to the ground so that the dog can explore it.  Call it over to you. Explore the bike with the dog, giving it treats, possibly placing treats on the bike. Begin walking with the bike and encourage the dog to follow you. Your demeanor is important in establishing the bike as a fun toy for the dog. Praise your dog and pet him or to create a positive association. Repeat the last exercise on a walk outside with a leash. Begin to take your dog on progressively longer


Выражайте благодарность за приятные мелочи. Показывайте, что вы замечаете партнера. Ходите на свидания. Стремитесь к самореализации.

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A big risk in long-term relationships is taking one another for granted. No matter how much you love and appreciate your spouse, there's always a risk that you might get so accustomed to one another that you forget to be grateful for all that your partner does. If you make an effort to express gratitude, your partner will almost certainly do the same.  Say thank you when your spouse does something for you, whether it's cooking a meal, fixing a broken cabinet, or just picking something up for you


Выражайте благодарность. Учитесь различать и использовать конструктивную критику. Умейте прощать себя и других. Практикуйте сострадание.

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Everyone has countless things to be grateful for in life, but in the chaos of day-to-day life, it can be easy to forget to practice gratitude. Increasing your gratitude in every situation and circumstance in life can help you feel better, and may help you find a greater sense of purpose.  Write a letter to someone you appreciate (a parent, a friend, your romantic partner, etc.) and let that person know why you appreciate them. Thank that person for everything they've done for you, and let them k


Выражайте благодарность. Хвалите чужие достижения. Будьте искренни. Выполняйте свои обещания. Предлагайте помощь. Уважайте чужие способности.

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Thank people for their assistance and their support on a regular basis. It's important to remember all the people who've helped you on your journey. Show respect by saying thanks. Even if there's not an obvious occasion for thanks, showing it regularly will mean a lot to people. Send letters, calls, emails and texts to people you've lost touch with. It doesn't need to take more than a few minutes to express yourself. Remember to thank your:  Parents Siblings Co-workers Classmates Friends Teacher


Выражайте любовь словами. Используйте физические прикосновения. Оказывайте любезности и услуги.  Стремитесь сохранить любовь

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Arguably the most obvious way of showing love is through words of affirmation. This can range from anything from a simple "I love you" to a more elaborate passage about all the things you admire about the person you love. This applies to love in friendships as much as romantic arrangements. Often, saying "I love you" says more than most anything else, if only for the fact that people have placed so much emphasis on those three words. Touch can be used to a wide variety of positive effects. While


Выражайте погрешность правильно. Всегда округляйте значения измерений до того же знака после запятой, что и в погрешности. Найдите погрешность. Рассчитайте погрешность измерения одного предмета из нескольких. Измерьте несколько раз.

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Let's say you're measuring a stick that falls near 4.2 cm, give or take one millimeter. This means that you know the stick falls almost on 4.2 cm, but that it could actually be just a bit smaller or larger than that measurement, with the error of one millimeter. State the uncertainty like this: 4.2 cm ± 0.1 cm. You can also rewrite this as 4.2 cm ± 1 mm, since 0.1 cm = 1 mm. Measurements that involve a calculation of uncertainty are typically rounded to one or two significant digits. The most im


Выражайте поддержку, когда партнер отменяет свидания. Подготовьте запасной план на случай, если свидание отменится. Устройте партнеру сюрприз на работе. Планируйте увлекательное времяпрепровождение на выходных. Посещайте с партнером официальные приемы.

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Lawyers often have to work late into the evening, sometimes with no notice. Instead of getting angry when they have to cancel a dinner date, let them know you understand the difficult position they’re in. Say something like “I know it’s not up to you. Let’s reschedule for this weekend!” You'll be less likely to resent your lawyer after a canceled date if you have a backup plan for how to spend your evening. Call up a friend and see if they're available for a last-minute cocktail or offer to come


Выражайте свои чувства  прямо и открыто. Поддерживайте искренность и открытость в отношениях. Активно  слушайте партнера и повторяйте услышанное своими словами. Делитесь с партнером личной информацией. Превращайте критику в положительные высказывания. Ведите конструктивные, а не деструктивные споры. Сохраняйте активный интерес к мыслям и чувствам партнера. Регулярно интересуйтесь делами партнера.

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Being close to someone requires telling them exactly what you want. Even if you think you're being obvious, many people have a hard time picking up on hints and indirect communication. You have to be willing to say what's on your mind, even if it's something that you're afraid your partner won't like.  For example, you might say "I would like to be closer with you and share more of my life with you." If you feel like there's a barrier between you, or your partner is putting up a wall, you might


Выражайте свои чувства наедине с самими собой. Переосмысливайте негативные мысли. Перестаньте мыслить черно-белыми категориями. Мыслите позитивно. Посетите консультацию профессионала.

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Keeping a journal can help you understand where your feelings of loneliness are coming from. For example, if you have a large number of friends, you may feel confused that you still feel lonely. Track when you have these feelings in your journal. When do they appear? What do they look like? What is happening around you when you feel this way?  For example, perhaps you just moved out of your parents' house to a new city. You have a group of new friends from work whom you enjoy, but you still feel


Выражайте свои чувства от первого лица. Позвольте парню высказаться и не перебивайте. Задействуйте открытый язык тела. Стремитесь уловить эмоциональную подоплеку слов парня. Покажите, что вы услышали парня. Убедитесь, что партнер позволяет вам высказаться. Определите действия обоих партнеров, которые помогут достигнуть положительных результатов. Зафиксируйте соглашение.

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This allows you to explain your thoughts without blaming your boyfriend. It minimizes the risk of them feeling defensive, which helps you keep the lines of communication open and flowing. You could say, "I feel like I'm always the 1 who initiates our texts," rather than, "You never text me first." Invite him to give his side of things, and listen to him as he speaks. Resist the urge to interrupt him, even if what he says bothers you. If you need clarification, ask questions in a neutral tone. No


Выражайте свои эмоции конструктивным образом. Не верьте всем своим мыслям. Проанализируйте факторы, которые привели к возникновению любовного треугольника. Оставьте свои отношения в прошлом. Обратитесь за психологической помощью.

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It's easy to blame the third party, whether that person is the unassuming partner of your beloved, the interloper to an existing relationship, or even a faithful, monogamous spouse. However, it's likely that your anger is based in rationalization of your own actions. Your anger may also be covering up shame, guilt, confusion, and other hurt feelings.  Write your feelings in a journal, where you are safe to explore your emotions without hurting another person. It's okay to cry, or to hit somethin


Выражайте свою признательность. Обнимайте и целуйте его. Говорите парню, что вы любите его. Давайте ему личное пространство. Общайтесь с партнером, когда вы не вместе. Слушайте его. Относитесь к партнеру с пониманием.

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Saying thank you and finding other ways to let your boyfriend know that you appreciate him will help to make your boyfriend feel loved and appreciated. Try to thank him or let him know that you appreciated something he did on a daily basis.  For example, you might say something like, “Thank you for doing the dishes! I was really overwhelmed by work and I appreciate that so much.” Or, if he opens a door for you, then you can simply say, “Thank you!” Give him a hug and a peck on the cheek when you


Выражайте себя через гардероб. Остерегайтесь больших брендов и магазинов. Сделайте сокровища из аксессуаров. Выбирайте естественный образ.

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Almost as if you are a blank white canvas and your style is the art. What would you want to say to people? Indie is about finding your own voice and and being proud to speak.  Look for vintage clothes that you like. Older cuts and prints are often lost to time, and some of them are completely worth bringing back! Don't be afraid to wear something that you might think is a little crazy. Being indie is about being you! If you think it will look good, give it a shot. Visit your local thrift store i


Выражайте уверенность во всех делах. Ведите себя спонтанно. Демонстрируйте, что вам нравится учиться. Запишитесь в тренажерный зал. Заводите новых друзей.

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Confidence is the backbone of being sexy and appealing. Have confidence in everything that you do. It shows a high level of self-esteem and demands a certain level of respect from onlookers.  Don’t be quiet. If you’re a quiet person, you don’t have to lose yourself and become an extreme extrovert. But don’t let being quiet dull your shine. Gain sex appeal by staying engaged in conversation, even if it’s only a couple words at a time. Always dress for the occasion. Even if you’re running errands,


Выражайтесь четко и сжато. Придерживайтесь позитивного настроя. Старайтесь гармонично сочетать профессиональный тон и личную информацию. Оставайтесь честны.

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Remain focused on the point of the letter, using grammatically correct language that describes your intent and qualifications in direct terms. Maintain an active voice and stay away from flowery or muddy descriptions.   Avoid cliché phrases or terminology. Phrases that are frequently relied upon actually reflect poorly on you since using them implies a lack of creative thought. When you feel tempted to use a particular cliché, dissect the idea into its "why" and "how" aspects, demonstrating the


Выражение лица. Прямой вопрос. Изменения в отношениях. Помните о презумпции невиновности.

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You can observe the look on someone’s face to help figure out if they are irritated. If they appear relaxed and smiling, they are probably not annoyed. Some signs of irritation include:  Frowning Rolling their eyes Raising their eyebrows Holding their mouth closed/tight It's okay to ask for clarification if you can't figure out what someone is thinking or feeling. If you're uncertain, state what you notice, then ask what it means. Here are some examples:  "I've noticed you're checking the time a


Выразите благодарность с помощью телефонного звонка. Поблагодарите человека с помощью СМС-сообщения.

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Whether you're thanking a friend, colleague, or a near-stranger over the phone, it can be a bit trickier to thank someone over the phone because it's harder to communicate your true feelings without face-to-face contact. But thanking someone over the phone is easy if you pay attention to a few key points:  Speak clearly. Communicating over the phone can be tricky, so make sure you enunciate your words, speak slowly enough for the person to hear you, and that you aren't calling from a place that


Выразите каждую дробь в виде десятичной дроби, чтобы определить их эквивалентность. Разделите числитель и знаменатель дроби на одно и то же число, чтобы получить эквивалентную дробь. Упростите дробь, разделив числитель и знаменатель на наибольший общий делитель (НОД).

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For simple fractions without variables, you can simply express each fraction as a decimal number to determine equivalency. Since every fraction is actually a division problem to begin with, this is the simplest way to determine equivalency.  For instance, take our previously used 4/8. The fraction 4/8 is equivalent to saying 4 divided by 8, which 4/8 = 0.5. You can solve for the other example as well, which is 8/16 = 0.5. Regardless of the terms of a fraction, they are equivalent if the two numb


Выразите признательность с помощью открытки со словами благодарности. Поблагодарите человека по электронной почте.

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Thank you cards are a more formal and old-fashioned way to say thank you, and it can be tricky to know exactly what to write in them. Thank you cards are perfect for thanking your professors or teachers for helping you with your work, or thanking your wedding guests for their generous gifts. Here's how you do it:  Whether you're writing or speaking, you should always remember to be sincere and to show how grateful you are. If you're thanking your professors or teachers for a great year of school


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

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Sincere apologies are rooted in empathy. When you apologize to your best friend, there should be truth behind every claim you make. If your expression of regret is hollow, your friend may not accept it. Tell your BFF that you are deeply sorry for hurting and or inconveniencing them.  ”I am so sorry I hurt you.” I feel horrible that I took advantage of your kindness.” Communicate to your BFF that you accept full responsibility for your actions. Do not place the blame on anyone else, especially yo


Выразите свое беспокойство. Не поддавайтесь. Ограничьте количество информации, которой вы с ним делитесь. Поговорите с человеком, которому вы доверяете.

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It can be hurtful to watch your best friend frequently lie for no apparent reason. Instead of lashing out in anger, show compassion for them and tell them that you're concerned. Let them know that you don't want to deal with dishonesty, and ask them if they feel like they can be honest with you. You might say, "Carly, I've noticed that your lying is getting worse. I'm really concerned. Do you want to talk to me about it?" Let them know you know about their lying. If you don't confront it directl


Выразите свое расположение. Начните с главной темы письма. Переключите внимание на друга. Задавайте вопросы, побуждающие к диалогу. Поддерживайте разговорный тон на протяжении всего письма.

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Once you've written the salutation, write a line or two greeting your friend before you launch into the body of the letter. Think of this as the beginning of the conversation that you and your friend are having. For example, a few simple starts to a friendly letter could be:  "I hope this letter finds you well." "Thank you for your last letter." "I know it's been a while since I've written to you." "There's so much I need to share with you!" Fill your friend in on any information or details you


Выразите свои мысли в письменной форме. Выразите свои мысли на рисунке. Обсудите с другим человеком. Проведите время с домашним животным. Напомните себе о действительно важных вещах в жизни.

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If your mind is a tangled mess of thoughts, it can help to write them down. Start off writing in free-form: record how you're feeling, why you're feeling, and what you want to do about it. After recording this information, you'll have something concrete to reflect upon; this will help you feel a sense of accomplishment, even if you haven't "done" anything. This really interesting trick will help you literally throw away your thoughts. Write all your troubles down on a piece of paper, discussing


Выразите свои намерения. Дождитесь ответа. Будьте готовы к любому ответу.

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Now that you've made your feelings known to your crush, it's time to go into a bit more detail as to where you'd like your relationship to go. Simply telling someone you're attracted to him isn't an end unto itself; if you see it going anywhere, you should arrange plans to see one another on a more regular, romantic basis, provided that's what you're looking for. Be specific about what you want.  You might try formally asking your crush on a first date. Try saying something like "If you agree th


Выразите свою боль. Смиритесь со своими решениями. Примите решение отпустить прошлое. Подумайте о том, что вы узнали. Простите себя. Простите других людей. Избегайте разрушительных отношений. Обратитесь за помощью к психотерапевту.

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There are many sources of pain in life. You may have made a mistake, regret a decision, failed to take an opportunity, hurt someone, or were hurt by someone. Instead of reliving your past over and over in your head, get it out.  Express yourself by writing in a journal, talking to a trusted friend or family member, or talking to a professional counselor. If your hurt involves another person, you can talk to the person about how you feel or write the person a letter.  If you do not want to talk t


Вырастите грибы из набора.

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For first-time growers, growing mushrooms from a ready-made kit can be a fun, easy option for producing your own mushrooms. These kits usually consist of plastic bags filled with sterilized, inoculated straw or soil. All you need to do keep the bag in the correct conditions and in seven to 10 days you'll have homegrown mushrooms.  Kits will usually cost between $20 and $30 and can be used to grow most of the common mushroom varieties such as white button, crimini, portobello, lion's mane, shiita


Вырастите каликант флоридский из семян. Вырастите каликант флоридский из черенков. Вырастите каликант флоридский из растения с питомника.

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Sweet Shrub can easily be grown from seeds. Simply sow the seeds in springtime (March or April), preferably in a shady area of the garden in rich, well-drained, loamy soil.  Some gardeners are unlucky enough to chance upon an unscented variety when growing from seed. To prevent this, you can try planting more seeds than you need plants and removing any that emerge unscented when the plants eventually flower.     It will take two or three years for a plant grown from seed to flower. Flowers first


Вырастите набор кристаллов. Выберите затравочный кристалл. Прикрепите к кристаллу леску или проволоку. Приготовьте новый раствор. Поместите кристалл и раствор в чистую емкость. Периодически осматривайте банку. Защитите выращенный кристалл лаком для ногтей.

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Follow the instructions for the easy method, but use distilled water and do not use a string or pencil. Just leave the salt water in the container. Over the next few days, a layer of small crystals will grow over the base of the container.  Use a flat, shallow, wide container instead of a jar. This makes it easy to get a single crystal that hasn't merged with any others.  Epsom salts do not work well for this method. Try alum or table salt instead, or see variations below for more ideas. Once th


Вырастите семена в закрытом помещении. Снизьте температуру, когда семена прорастут. Высадите рассаду в открытый грунт. Уберите женские растения. Пересадите мужские растения на постоянную грядку.

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Early in the spring, sow single seeds in small pots meant for starting seedlings. Place the pots in full sunlight, moisten the soil daily, and keep them at a temperature of 77 °F (25 °C). Once they have sprouted, they do not need to be kept as warm. Lower the temperature to 70 °F (21 °C). When the seedlings are about a foot tall, and the weather outside has warmed to spring, it's time to plant them outside in a nursery bed. Dig a hole about 3 inches deep to allow them to continue growing. When t


Выращивайте все, что можете вырастить. Готовьте снеки самостоятельно. Готовьте бульоны самостоятельно. Попробуйте готовить другие продукты.

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Often, having a small garden or even a few potted plants can be a cheap way to get in the veggies you need. Try growing a tomato plant, for instance, or even just a few herbs on your window sill. You can buy pre-made snacks at the store that are a bit healthier than your average chips, such as veggie chips or fruit cups. However, they tend to be expensive, so making your own at home is a more affordable alternative.  For example, try making kale chips. Wash and dry kale thoroughly. Chop or tear


Выращивайте каликант флоридский во влажной, насыщенной, слегка кислой почве. Посадите каликант флоридский в затененном месте.

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Sweet Shrub isn't fussy about the kind of soil it grows in, but it will do best in a moist, rich soil with plenty of room for growth.  Avoid boggy locations or anywhere puddles tend to linger after rainfall. The plant won’t mind a clay soil.     Sweet shrub also has a slight preference for neutral or slightly acid soil.    Sweet Shrub will grow in both sun and shade but usually favors shady locations. Sweet Shrub plants grown in full sun will grow more slowly and won’t reach the same height as s


Выращивайте различные растения. Используйте разные сезоны. Готовьте домашние продукты с учетом здорового подхода.

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When planning out your garden, you should pick out a variety of plants that will increase your health and vary your diet. Having a lot of different fruits and vegetables to choose from will allow you to have a varied healthy diet throughout the year.  Some vegetables that are relatively easy to grow, depending on your climate, include tomatoes, lettuce, peas, beans, squash, and cucumbers. Begin with a few of these if you are new to gardening. Growing some herbs, such as chives and thyme, can be


Выращивайте растение, пока оно не достигнет 1,8–3 м. Начните собирать плоды через 2–3 года. Руками сорвите капсулы кардамона. Высушите капсулы.

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Continue to water the plants regularly and fertilize them as needed. The plants will begin to grow tall, narrow stalks that reach high off of the ground.  Keep in mind that it will take a few years for the plants to put on a lot of growth. The stalks will grow rows of bright green leaves that are about 2 inches (5.1 cm) long. The plants will flower beginning in April or May and will continue to blossom through July or August. The yellow flowers are small and oval in shape.  The flowers hold caps


Выращивайте саженцы внутри. Разговаривайте со своими растениями. Дайте ему свет. Используйте кофейную гущу.

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If you are growing plants outside, but you have to wait for spring, grow your seeds inside. Seedlings take between 4 to 12 weeks to sprout. If you let them sprout inside and then transplant them into your garden, the plants will grow 4-6 weeks earlier than if you had waited to plant the seed directly into the flower bed.  Gather a small group of containers that are 2–4 inches (5.1–10 cm) deep that have drainage holes. Avoid fertilizers. Instead, use a mix of peat moss and vermiculite inside the


Вырвите или убейте сорняки, проросшие из мульчи. Время от времени разрыхляйте мульчу граблями, чтобы она не уплотнялась. Раз в год пополняйте количество мульчи.

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Mulch is meant to act as a barrier for weeds and grass. You should pull any weeds or grass that grow out of the mulch bed throughout the year to prevent future growth. You can also use an herbicide, which is a chemical weed killer, around your tree to prevent grass and weeds from growing in your mulch. If you use an herbicide, make sure that it's safe to use around trees. Compacted mulch prevents oxygen from passing through and can starve your tree's roots. If you notice that the mulch has been


Вырвитесь из своей нормы. Практикуйте позитивное мышление. Контролируйте свои эмоции. Посмотрите с другой точки зрения.

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The very first thing you should do is break out of your normal routine. Routines make us stagnant and keep up from changing as people. How you break out of your routine will depend on you, but even small changes can help you get used to doing new things so don't be afraid to start. . Thinking negatively, about ourselves, our abilities, and the world around us, can cause us to shy away from experiences and opportunities. Stop harping on yourself and instead remind yourself of all the good things


Вырежьте боковины коробки для шляпы из листа ватмана. Используя канцелярский нож обрежьте длинный лист ватмана. Отшлифуйте края длинного ватмана. Сложите ватман в соответствии с формой дна коробки для шляпы. Прикрепите длинный лист ватмана ко дну коробки для шляпы. Изготовьте оставшуюся часть крышки коробки для шляпы. Готово.

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Measure each side of the bottom of your hat box. Add these lengths together. Draw a line on the poster board. The line must be the same length as the total length of the sides of your hat box bottom .  Make sure they are smooth.  Draw a thin line of glue on the hat box bottom. Place small dots of glue at each corner. Place the long poster board on the hat box bottom. Secure with paper tape on each side. Clamp your hat box bottom to the long poster board. Allow to dry completely before continuing


Вырежьте большой прямоугольник из черного картона. Нарисуйте контуры верхней части маски. Нарисуйте контуры маски в области рта и подбородка. Закончите оформление нижних контуров маски. Нарисуйте контуры отверстий для глаз. Вырежьте контуры маски. Соедините концы маски. Вырежьте деталь для носовой части маски. Прикрепите к маске носовую деталь. Подготовьте верхушку маски. Прикрепите к маске верхушку.

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You should be able to wrap the rectangle around your head without any skin or hair peeking through.  Use a tape measure to measure the diameter of your head. Add 1 inch (2.5 cm) to this measurement for the length of the rectangle. Measure the height of your head from the top to your chin. Add 5 inches (13 cm). This is the width of the rectangle. You could also use thin cardboard instead of cardstock. If you can't find black cardstock, brown or white will work. You will need to paint the mask whe


Вырежьте в двери прямоугольное отверстие 2,5–4 см. Установите воздуховод с обратным клапаном. Используйте гибкие воздуховоды для поступления и выведения воздуха из комнаты.

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A small 1 to 1.5 inches (2.5 to 3.8 cm) home in your door can create airflow and cool down the room. You can leave the door as-is or insert a transfer grill to make the cut less obvious. Return ducts push air back to the air conditioner, allowing it be used again. That helps increase airflow because the cool air coming into the room has somewhere to go.  If you don't already have these in your home, they can be expensive to install. One basic way to create return air ducts is to cut a hole in th


Вырежьте вентиляционные отверстия в стенах иглу, чтобы предотвратить отравление углекислым газом (CO2). Вырежьте вход в иглу. Очистите вход. Укрепив стены иглу снаружи, вы сможете отдохнуть в снежном доме.

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Your body heat will cause the snow of your dome to melt and then freeze again, creating a barrier between the inside and outside of your igloo. Without ventilation this seal will prevent the CO2 that you exhale from escaping, and could seriously harm you. Cut small, crescent shaped vents into the top or sides of your igloo to prevent the buildup of CO2. Now that you have the dome of your igloo created and some vents carved into place, you're ready to make an entrance. Use your snow knife/machete


Вырежьте все детали. Сделайте все необходимые отверстия в деталях. Соберите крупные секции замка. Соберите более мелкие секции. Закрепите замок на основе.

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Depending on your building medium, you may need a saw, craft blade, or heated wire foam cutter. First, use a ruler and a pencil to mark the places you need to cut. Next, carefully cut out each piece of the castle, using your design as a guide.  It may be tempting to begin building after the first few pieces. However, if you cut all of the sections out before starting, it will be easier to finish the project. It may be useful to number each piece to help you keep track of where they belong. Befor


Вырежьте глазок в коробке из-под колоды карт. Попросите одного из зрителей выбрать карту. Сделайте вид, будто читаете мысли участника. Подтвердите свое умение читать мысли, показав карту.

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You just need a standard deck of cards that comes in a cardboard box. Remove the cards from the box and use a scissors to snip a small hole in one of the corners of the back of the box. Put the cards back in the box and take a look at the hole. You should be able to see the upper corner of the last card in the deck, revealing which card it is.  Come to your show with the card box already prepared. Keep the side with the hole away from the audience as you prepare to perform the trick. If you can


Вырежьте два круга из бумаги. Сделайте отверстие. Закончите второй круг.

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Using any round object, trace a circle on two pieces of paper and cut them out with scissors. Make sure the two circles are the same approximate size.  You can use any size circle. Just remember that the bigger the circle, the bigger the lantern. You can use a plate, the lid off a tub of ice cream, the bottom of a bucket, or any other round object. You can also use any kind of paper you want: regular white printer paper, colored cardstock, decorative patterned paper, etc. Cut off a tiny bit on t


Вырежьте детали. Пошив. Обработайте горловину. Подшейте низ. Закончите свое платье.

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Lay your fabric flat (or folded in half, if the pattern directs you to do so) and place your pattern over the top. Follow your traced lines and the guide to cut out your fabric in the matching shapes. If you are using a dress for the pattern use your traced outline of half the dress, drawn after being folded in half and placed along the folded edge. Cut along this line, and unfold the fabric to expose a complete front of your dress.  Add ½ inch of extra fabric around the edges of the dress for s


Вырежьте длинную полосу из бумаги. Доработайте готовое украшение.

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Cut the paper as wide as you want; a wider strip means both more drawing surface and a bigger figure to draw. If you wish to be really precise, try folding the paper and then cutting the strips on the creases. If you have a ruler, you can measure to be exact. Paper-people chains are neat in and of themselves, but with some markers, crayons, or color pencils, you can draw details on the people. Be creative and pick themes, draw different clothing, add stickers, or glue some glitter.


Вырежьте задний проход и удалите. Режьте от грудины до паха. Дойдя до области паха, потяните вниз. Разделите ребра спереди, распилив их. Отделите голову. Промойте полость водой. Охлаждайте тушу до разделки минимум сутки.

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To start removing the entrails, work a smaller knife around the anus (and the vaginal opening) of the hog, about an inch or two deep. Make the circle about two inches wider than the anus itself so you don't pierce the colon. Grab ahold and pull up gently, then use a rubber band or a zip-tie to pinch it off. This closes everything up, so you'll be able to pull it out the other side, when you open up the chest.   Some butchers wait to remove these organs until after removing the offal and the inte


Вырежьте заплатку.

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Turn your jeans inside out and measure out a piece of excess denim from an old pair of jeans, or whatever you want to patch the hole with. Make sure there is plenty of space on the patch around the torn area so you can apply the glue to the patch. You can buy fabric patches to use instead of a scrap piece.


Вырежьте из бумаги прямоугольник — это будет основа вашей маски. Положите маску на картон, обведите и вырежьте ее.

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Measure across your face from temple to temple. Next, measure the height of your face, from your nose to the top of your forehead. Draw a rectangle on a sheet of plain paper based on those 2 measurements, then cut it out.  Use a measuring tape for this. This is just the base of your mask, so plain printer paper will work the best. You will trace the final shape onto nicer paper later on. Most paper masks are masquerade style, so they only cover the top half of your face. You don't have to do thi


Вырежьте из картона прямоугольник размером примерно 30 х 15 см. Сделайте прорезь на одной из сторон куска картона. Намотайте гирлянду на кусок картона. Когда вся гирлянда смотана, сделайте еще одну прорезь на куске картона в том месте, где находится свободный конец гирлянды. Заверните кусок картона с намотанной на него гирляндой в бумагу.

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Roughly 12 inches by 6 inches should be fine. Make sure this is a heavier piece of cardboard, like from a packing box. If the cardboard is too light it will buckle when you wrap the lights around them. This should be big enough to tuck one end of the lights into. It doesn't matter if the notch is on the length or width side- this method will work either way. Do this neatly, working from one side to the other as needed. This will make unwrapping them much easier next year. Tuck the end into this


Вырежьте из картона туловище, два крыла и голову мыши (с ушами! Перенесите свой шаблон на черную пенорезину. Пробейте несколько дырочек, чтобы соединить части летучей мыши. Выровняйте крылья по отверстиям в туловище и скрепите их штифтиком. Проденьте нитки в пустые дырочки и завяжите на узелок. Прикрепите нитку и красные блестящие глаза.

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) out of a piece of paper. You can find a template online or you can freehand it. Make the body a little on the chubby side so you have room to attach the wings without drawing away from its size. Cut out the foam to match the template. This project looks best if you have about 6 or so bats. They need friends! Punch two holes on each wing, close to where the wings would attach to the body. Leave a little space around all sides so the holes don't turn into rips. Also punch a hole at the bottom of


Вырежьте из листа цветного картона щитообразное очертание. Для глаз нарисуйте большие формы запятой. Для рта нарисуйте форму желейных бобов. Приклейте к маске палочку для эскимо.

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These instructions show you how to make a mask resembling the "comedy" and "tragedy"  masks that are often used to symbolize the concept of drama. Though the expression on each of these masks is different, the overall shape of both masks is the same - roughly the shape of a rounded shield or crest. Cut this shape from your piece of construction paper. You'll want to use most of your paper so that your mask is big enough to cover your face. Both the comedy and tragedy masks use the same basic sha


Вырежьте картонное дно. Добавьте вощеную бумагу. Нанесите верхний слой глазури. Поставьте пирог на глазурь. Покройте глазурью бока пирога. Выровняйте стороны. Охладите или заморозьте пирог. Завершите глазирование.

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Measure the size of your cake using the bottom of your cake pan and cut a piece of cardboard the same size. Tape this with a single piece of tape to your spinning cake plate. Cut a large piece of wax or baking paper and place it over the cardboard and cake plate. It should completely cover the plate, and leave edges sticking out on the sides. Tape these to the bottom of the cake plate so that the paper doesn’t slide around while you’re frosting. Use your offset spatula to spread a thick layer ½-


Вырежьте круг из картона. Разрежьте картонный круг пополам. Спроектируйте соты из бумаги. Запланируйте клеевые линии. Выберите цвет линии. Поместите другой листок бумаги, сверху на уже приклеенный. Нанесите клей. Повторите описанную выше процедуру с 30 - 40 листами бумаги. Отрежьте сотовую бумагу. Приклейте картонный полукруг на сотовую бумагу. Используйте иглу и нить. Держите картон за два конца. Склейте части картона. Повесьте.

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The size of the circle is completely up to you—small circles will make small pompoms, and bigger circles will make bigger pompoms. You should have two identical half circles. Cut down the paper you are going to use so that it is significantly smaller than your sheet of scrap paper. Then, place one sheet of paper flat on top of the scrap piece. Keeping it flat on the scrap paper, evenly divide the honeycomb paper into 4 to 8 sections (depending on how large your paper is). Instead of folding the


Вырежьте круги в алюминии с помощью ножниц для криволинейной вырезки. Приобретите большие ножницы для резки металла, чтобы сделать прямые разрезы в листе алюминия. Если вам необходимо разрезать толстый лист металла, используйте прямые составные ножницы с широким углом раскрытия.

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Draw a circle in permanent marker on the aluminum piece. Afterwards, create a starter hole within the circle by hammering the back of a straight-blade screwdriver into the metal. Then, place your tin snips into the opening. If you're cutting counterclockwise, use red-handed offset compound snips; if you're cutting clockwise, use green-handled snips.  Avoid straight-cutting snips—even if you manage to cut a circle, the hole will end up having a jagged edge. Use both green and red snips for tough


Вырежьте лоскут ткани. Положите куклу на ткань и поставьте метки на ткани в районе ее плеч. Сделайте прорези в районе меток. Просуньте руки куклы в прорези. Скрестите края ткани на груди куклы. Перевяжите платье куклы на талии длинной полоской ткани, чтобы зафиксировать его. Если хотите, отверните назад зону воротника. Украсьте платье стразами, бусинками и блестками.

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Choose a fabric that will not fray, such as felt. The fabric should be wide enough to fit around the doll and overlap by at least 1 inch (2.5 cm). The fabric piece can be as long as you want the top or dress to be. Measure the widest part of your doll to find the width. Then, use the doll to find the length.  For a top, cut the fabric so that it will end about 1 inch (2.5 cm) below the doll's waist. For a short dress, cut the fabric so that it will come to the doll’s knees. For a long dress, cut


Вырежьте маску. Прикрепите ленту. Прикрепите прутик.

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Now that you’ve decorated your mask, use scissors, an X-Acto knife or a razor blade to cut out the shape. Be careful not to cut off any of the feathers or additions that you’ve attached. Bend the paper if you need to make it easier for cutting with scissors. Get two pieces of ribbon, each about a foot long. If you don’t like ribbon, use some heavy-duty string to create the tie for to wear your mask.  Glue the ends of your ribbon to the inside of your mask. Start the ribbon just outside the eyes


Вырежьте мелкие детали трафарета с помощью ножа для поделочных работ. Вырежьте более крупные участки. Доработайте трафарет. Закрепите трафарет с помощью скотча или аэрозольного клея. Наденьте перчатки и лицевую повязку или маску. Встряхните баллончик и распылите краску. Завершите граффити. Распыляйте по одной краске за раз. Снимите трафарет.

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After you finish printing or drawing your design on your stencil, you will begin to cut it. Cut on top of a cutting board or a piece of cardboard using an X-Acto knife, carefully carving away the more detailed sections of your stencil where you want the paint to be applied.  If you are using a photograph that you altered as the base of your stencil, cut away the black areas or the areas you colored, in the case of multi-color designs. If you are cutting a stencil that is based on a design you ma


Вырежьте небольшой треугольник алюминиевой фольги. Возьмите спичку из спичечного коробка. Приложите спичку к прямой булавке таким образом, чтобы острый кончик булавки доставал до головки спички, но не был длиннее ее. Оберните алюминиевый треугольник вокруг головок спички и булавки, начиная с самой верхушки. Помните фольгу ногтями. Аккуратно вытащите иголку, чтобы не порвать фольгу. Сделайте стартовую площадку из скрепки. Поместите стартовую площадку на место запуска ракеты. Поместите спичечную ракету на стартовую площадку головкой вверх. Запустите ракету.

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The triangle should be an isosceles triangle approximately 1 inch (2.5 cm) at the base and 2 inches (5 cm) from the center of the base to the apex.  Place the match and pin so that the pinpoint touches the match head no higher than the thickest part of the head. Wrap the foil as tightly around the match head as you can without disturbing the pin. When you’re finished, the wrapping should extend about 1/4 inch (6.25 mm) below the match head. This will push the wrapping closer to the match head an


Вырежьте подножие из травы. Сделайте травяную основу. Сделайте цветы. Прикрепите цветки к стеблям. Проявляйте фантазию!

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Take a longer sheet of green construction paper and fold it in half lengthwise (often called hot-dog style). At the side with the closed edge, make parallel cuts towards the side with the open edge but stop about 1.5" from the edge. Vary the width of the space between cuts, with most being close together and a few being thicker (these will form the grass vs stems). If doing this project with very young kids, you can pre-mark the paper where it should be cut with a 1" horizontal border along the


Вырежьте прямоугольник из листа бумаги. Туго оберните прямоугольник вокруг карандаша или дюбеля. Заклейте край бумаги скотчем, чтобы она не размоталась. Сложите свешивающийся край в конус. Уберите карандаш или дюбель. Проверьте ракету на предмет дырок. Добавьте хвостовые плавники  к открытому концу бумажной ракеты. Ставьте трубочку в открытую часть ракеты. Резко подуйте в трубочку.

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The strip should be about three times as long as it is wide: suggested dimensions are 4.5 inches (11.43 cm) by 1.5 inches (3.81 cm). Wind the strip near the end or point instead of at the center. Part of the strip should hang over the pencil point or dowel end. Be sure to use a pencil or dowel slightly thicker than a drinking straw, but not much thicker. Tape lengthwise along the entire length of the strip. Tape up the nose cone so it holds its shape.  Blow gently into the open end of the paper


Вырежьте прямоугольник из ткани с припусками на швы. Сложите прямоугольный отрез пополам вдоль лицом внутрь. Вколите круг с одного края трубки лицом внутрь. Слегка присоберите круг на проложенной ранее наметочной строчке по периметру, чтобы он точно вошел в периметр трубки. Прошейте край трубки с кругом.

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Use the circumference plus 1 inch (2.54 cm) (for the seam allowance) and 24 inches (60 cm) long. Pin the 24-inch (60 cm) edge together. Sew the pillow along this 24-inch (60 cm) edge, .5" (1.27 cm) from each edge, forming a tube.    The inside should be facing out as you're pinning. This is so that it fits inside the rounded edge of the rectangle. If you don't, you'll have excess fabric on the edges of your pillow. Use the row of long stitches on the fabric as a guide as you sew the pillow, so t


Вырежьте прямоугольный кусок картона. Сложите картонку пополам и сделайте в сгибе дырочку для веревочки. Подтяните картонку на веревочке чуть повыше и загните ее нижние края. Возьмитесь за свободный конец веревочки и помашите картонным маятником неподалеку от своей кошки.

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As an alternative, you can simply use an empty cardboard tube from a roll of toilet paper. Thread the string so that you will be able to dangle the cardboard securely from the end. The toy should begin to look like a pendulum that you will swing in front of your cat. This will keep the cardboard sitting on the string and hold the toy together while you move it around. The goal is to make the toy agile and maneuverable so that when you move it, it will look as much as possible like a living thing


Вырежьте четыре фигуры для вашего мобиля. Повесьте мобиль.

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Draw animals, hearts, stars, letters, or other simple shapes onto sturdy felt and carefully cut them out using scissors.  You could also use sturdy construction paper or cardstock. If desired, you could print pictures from your computer and cut those out to use instead of drawing pictures by hand. Attach another string to the top center loop. Use this string to hang your mobile.


Вырезаем дерево. Устанавливаем дверную раму. Прикрепляем передние двери. Повторите эту процедуру для двух других отверстий. Добавляем защелки.

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Use a well finished medium-density fiberboard for the doors. The size of the pieces will depend on the chosen height of your chicken coop. Each door should be as tall and half as wide as the door opening. Screw a 2x2 along each side of each door opening, as well as along the tops. This will give you a sturdy place to screw the door hinges. Screw in two hinges per door—one about four inches from the top of the door and the other about four inches from the bottom. Note that you may need a third hi


Вырезаем отверстия для светильников. Установите крепления для каждого светильника. Крепите проводку через каждый метр от светильника к светильнику. Зачистите  концы проводов. Возьмите зачищенные провода, соедините кабели к источнику питания с одной стороны и к светильнику с другой. Подсоедините провода в разъемы.

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Use a drywall saw to carefully cut around each outline you drew on the ceiling. Avoid cutting too much away; you can always cut more later, but it is much harder to remedy too large a cut. Cover your floor with a painter's canvas and hold a disposal bag underneath the ceiling; any drywall, sheetrock, or insulation that falls down while you're cutting should make it right into your bag. If the attic is above the ceiling, it is best to install mounts that are secured to the joists themselves, as t


Вырезаем фронтоны. Завинтите фронтоны. Делаем балку. Зарубите балку. Делаем крышу. Делаем двухскатную отделку. Прикрепляем и заканчиваем работу с крышей.

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A gable is a triangular piece of wood that sits on top of the front and back walls of the coop, supporting the roof. Therefore, in this case, both gables should be 4 feet (1.2 m) long. Use a Jigsaw to cut the gables out of 3⁄4 inch (1.9 cm) thick oriented strand board.  Use an angle finder to determine the exact pitch of the roof. If you don't have an angle finder, you can eyeball the pitch (just make sure it's the same for both gables!) Notch the gables. In order for the gables to fit correctly


Выровняйтесь с центральной линией противника. Шагайте вперед и переносите свой вес по мере приближения к противнику. Цельтесь локтем  прямо в адамово яблоко.

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This technique works especially well when your attacker comes from the side, but if your attacker is coming from a different angle, you will need to rotate your stance until your shoulder roughly lines up with the vertical center of your attacker's body. Note that you can use either side of your body for this attack, but you may be able to apply more force if you turn your body so that your dominant side faces your attacker. Once your attacker comes toward you, take a step forward with the foot


Выройте возле пырея ямку глубиной и шириной около 30 сантиметров. Вытяните пырей из земли так, чтобы не повредить его. Заполните ямки почвой и разровняйте землю. Накройте трудновыводимый пырей прозрачной пластиковой пленкой. Оставьте пластиковую пленку на месте на 6 недель в теплую погоду. Засейте участок подходящими растениями.

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Use a garden fork to dig down towards the plant’s root system. Leave about 3 in (7.6 cm) between the quackgrass and the hole to avoid damaging the roots. Look for a horizontal, white stem called a rhizome, then clear the dirt away from it. Digging may be a little difficult if you have healthy, non-invasive plants in the area. Try to dig up grass and other plants without damaging them. Set them aside until you are able to move them elsewhere or replant them. Quackgrass rhizomes are very hardy and


Выройте глубокую яму. Перемешайте органические материалы в яме. Используйте гербицид. Поместите саженец в посадочную яму. Прикопайте. Рассмотрите возможность подкормки дерева.

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Using a shovel, dig a hole that is at least 20 inches (50.8 cm) deep or as deep as the container presently holding the sapling.  Between these two options, choose the depth that is deeper. The width of the hole should be twice as long as the diameter of the sapling root system. Add composted cow manure and topsoil to the hole, mixing it into the soil at the bottom and sides of the hole with a shovel or garden fork.  Note that organic peat moss can be used instead of topsoil, if desired. If desir


Выройте лунки и посадите недотрогу. Не забывайте регулярно поливать цветы. Удобряйте недотрогу.

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Dig holes as deep as the impatiens' root balls and set them into the ground or pot. The holes may be spaced 8 to 12 inches apart, depending on your preference. Lightly press soil around the bases of the stems. Water the impatiens thoroughly after planting.  Impatiens can be planted close together to make nice borders in a flower bed. You can set a few in a container spaced 2 to 3 inches (5 to 7.5 cm) apart. Instead of a container, you may choose to set your impatiens in hanging baskets. Your imp


Выройте лунку достаточной глубины. Отломайте старую скорлупу. Поместите корневой ком в лунку. Оберегайте саженец.

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The hole should be deep enough so that the established roots can fit inside without being folded.  The hole should be at least two times as large as the root ball of the seedling you want to plant. It is also recommended that you aerate the sides of the planting hole with a rake, garden fork, hand-held cultivator, or hand-held plow before placing the root ball inside. Carefully remove the seedling from its container and find the old nutshell clinging to the roots. Use your fingers to gently twis


Выройте небольшую ямку в земле. Заполните ямку водой. Введите в грязь зонд. Держите зонд так в течение минуты и посмотрите на результат. Возьмите показатели в разных местах в саду.

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a small hole in the soil. Use a trowel or spade to dig a hole 2–4 inches (5.1–10.2 cm) deep. Break up the soil within the hole and remove any twigs or foreign debris. Use distilled (not spring) water. You can find this in your local pharmacy. Rainwater is slightly acidic, and bottled or tap water tends to be slightly alkaline. Fill the hole until you have a muddy pool at the bottom. Make sure your tester is clean and calibrated (for a more exact measurement). Wipe the probe with a tissue or clea


Выройте траншею в месте пролегания тоннеля. Положите в вырытую траншею стальные трубы. Заполните трубы чем-либо, чтобы они не деформировались под давлением воды на глубине. Сняв с торцов труб крышки, соедините их вместе.

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This method is similar to the cut-and-cover method, but is used for digging underwater tunnels. The trench needs to run the length the tunnel will run underwater. Each tube is sealed at either end with a bulkhead. If the tube is for a car tunnel, as in the case of the Ted Williams Tunnel in Boston, the tubes include pre-built road sections. For the Ted Williams Tunnel, this was a 5-foot-thick (1.5 m-thick) layer of rock. Any road or rail segments built into the tubes would be connected at this t


Высадите молодые растения в мае или июне. Найдите участок с хорошо дренированной почвой, который освещается солнцем 6 часов в день. Посадите деревья на расстоянии 6–8 метров друг от друга. Срежьте садовыми ножницами те корни, которые охватывают ствол дерева. Выройте ямку на 8 сантиметров глубже и шире, чем клубок корней. Привяжите ствол к колышку.

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Seedlings should be put in the ground early in the growing season so their roots have time to establish before winter. Selecting a day in late spring or early summer will give your seedling enough time. Well-drained soil and full sunlight will give your pear the best growing conditions. When it rains, check the area for standing water on the surface. If there is puddling, you may want to select a different planting location.  To test the drainage of your soil, dig a hole 12 inches (0.30 m) wide