Питайтесь здоровой пищей. Избегайте косметики для волос плохого качества. Делайте регулярный массаж головы. Перестаньте курить. Принимайте специальные препараты, стимулирующие образование меланина в волосяных фолликулах.

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Maintaining a healthy, balanced diet plays a huge role in the health of your hair, so making sure your body is getting all the hair-friendly vitamins and nutrients it needs can help to prevent white hairs.  Make sure you are eating plenty of lean protein (hair is made from protein), fruits, vegetables and whole grains. Drink plenty of water for hydration. More specifically, make sure you are getting enough of the vitamin B12 and the mineral zinc. If you don't feel you are getting enough in your diet naturally. Also make sure you are getting adequate amounts of vitamins A, C and E and of minerals like copper, iron and folic acid. Biotin (sometimes called vitamin H) is another important vitamin for healthy, naturally-colored hair. It is found in foods like cucumbers, oats and almonds. Poor quality hair products are full of chemicals such as sulfates, phosphates, chlorine and ammonia which dry out the hair and weaken the roots, making you more prone to white hairs. Therefore, you should stick to hair products with as many natural ingredients as possible. Head massages help to stimulate blood flow to the scalp, which keeps hair growing healthily. If possible, massage a natural oil like almond or coconut oil into the scalp, as this helps to deeply moisturize the hair roots. . According to one study, smokers are four times as likely to have white or grey hairs as their non-smoking counterparts. Smoking also causes hair to look dull and brittle and make it more prone to falling out. Melancor is a tablet-based product which rejuvenates natural hair color by stimulating the production of melanin in the hair follicles. It can help restore color to grey hair, and also prevent new grey hairs from forming. It needs to be taken once a day and has no common side effects. It can be purchased online. Note that there is no scientific evidence that Melancor works. You can try this supplement, but be aware of any side effects you may experience and understand that you may not get the results you hope for.


Питайтесь здоровой пищей. Рассмотрите возможность перейти на питание экологически-чистыми продуктами, чтобы избежать воздействия пестицидов и других химических веществ. Пейте кофе. Занимайтесь спортом. Ограничьте курение. Защитите себя от гепатитов.

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One of the best ways to keep your liver healthy is to eat a balanced diet that is low in trans fats and fructose (as in "high fructose corn syrup").  These substances are found in many processed foods, including chips, soda, fried foods, etc., and have both been shown to contribute negatively to liver function.  Processed foods also include a host of other chemicals to maintain freshness and appearance, which your liver has to work to filter out. Your best bet for maintaining liver (and overall!) health is to minimize your consumption of prepackaged and processed foods, and prepare food from scratch using fresh ingredients whenever possible. Organic food is produced using minimal pesticides in the case of produce, and minimal or no added hormones or antibiotics, in the case of animal products.  This translates to less chemicals and additives that your liver has to filter out. It is important to note that organic foods still may contain some residual pesticides, and the jury is still out on how much of a health benefit they provide.  However, if you can afford to go organic, it certainly won't harm your liver, and you will be helping the environment, as well. A recent study published in Hepatology found that coffee drinkers, including those who drank decaf, were up to 25 percent less likely to have abnormal liver enzyme levels.  Researchers do not yet know why this is the case, but drinking coffee may be helping your liver out. Regular exercise not only helps you maintain a healthy body weight, it does good things for your liver, as well.  Studies have shown that just 150 minutes of activity per week (that’s just 1/2 an hour, five days per week) is enough to improve liver enzyme levels, and overall liver function. It can also reduce your chances of developing fatty liver disease. As if you didn't have enough reasons to quit already: numerous studies have shown that smoking drastically increases the risks of contracting both cirrhosis (scarring) of the liver, and liver cancer. Hepatitis is an inflammation of...


Питайтесь здоровой пищей. Чтобы повысить количество сперматозоидов, занимайтесь спортом больше. Поддерживайте здоровый вес. Контролируйте уровень стресса. Не забывайте о профилактике инфекций, передающихся половым путем. Принимайте поливитамины.

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Your diet can have a big impact on all aspects of your overall health, including your fertility. Eat a balanced diet rich in healthy foods to help get your fertility on track.  Make sure to include healthy foods from all major food groups. Your diet should be a mix of a variety of fruits and vegetables, whole grains, lean protein, and low-fat dairy. Cook your foods in a healthy fashion. Bake and grill foods instead of frying them, for example. Nutritionists recommend that you try and make half of your plate vegetables at each meal.  This will increase your fiber intake and overall wellbeing. Antioxidants may increase sperm count. Try adding antioxidant-rich foods to your diet, such as berries, pears, apples, asparagus, broccoli, kale, tomatoes, and nuts. Regular physical activity can help your overall health, which could cause an increase in fertility. If you're trying to increase fertility, work on developing a healthy exercise routine; however, you may want to avoid certain activities. While more studies are needed, research has linked a drop in fertility to certain forms of physical exercise.  Some studies indicate biking may cause a drop in fertility. Very strenuous forms of exercise, such as training for a triathlon, may also cause a drop in fertility. Stick to lighter, consistent physical activity to boost your fertility. Being underweight, overweight or obese may reduce sperm count and increase the likelihood of producing abnormal sperm; therefore, work on getting to a normal weight if you're over- or underweight for your height. Talk to your doctor about how to get to a good weight. You may need to eat more or less depending on whether you need to gain or lose weight. It's best to have your doctor monitor your weight loss or gain to make sure it's done in a healthy fashion. Not only can stress interfere with your sexual health, high levels of stress can cause changes in hormones that affect sperm production, reducing fertility. If you have a high-stress lifestyle, take steps to reduce stress. This can...


Питайтесь здоровыми Включите в свой рацион продукты, улучшающие качество спермы. Поддерживайте здоровый вес. Добавьте в свой рацион пищевые добавки с цинком, витамином C, карнитином и аргинином. Уменьшите потребление алкоголя

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, whole foods. Consume several small meals that include fruits, vegetables, whole grains, lean meat or protein, and dairy. Eating a variety ensures that you get numerous vitamins, minerals, and antioxidants that can naturally help increase sperm motility.  Limit the number of processed foods you eat since these are high in sodium, refined sugar, and fats. Avoid drinking alcohol since this could reduce your sperm motility. If you're eating a variety of healthy foods, you're probably eating nutrients that improve your sperm. To be sure, include foods that are high in zinc and arginine. These will increase the amount and speed of sperm your body makes. Foods high in zinc and arginine include:  Seafood and shellfish such as oysters and herring Nuts and legumes such as chickpeas, beans, peas, and walnuts Lean beef, organ meats, turkey, and lamb Wheat germ Dairy Eggs Spinach, asparagus, broccoli, garlic, and carrots Bananas, pomegranates, and goji berries Use your height and weight to determine your body mass index (BMI). If your body mass index indicates that you're medically overweight or obese, your sperm may be poorer in quality and slower. Work with your doctor to figure a healthy body weight based on your BMI. Research showed that a BMI of 25 or more reduced the amount and quality of sperm produced. Ask your doctor about adding a multi-vitamin supplement to your diet. Choose a supplement that contains zinc, vitamin C, carnitine, and arginine which studies show improve sperm motility. At least 2,000 to 6,000 mg of vitamin C a day to prevent sperm from clumping together and slowing down. of alcohol you drink. If you do drink alcohol, cut back on the amount you drink throughout the week. Research shows that drinking alcohol reduces the amount of sperm your body makes and decreases motility. If you're unsure how much alcohol you can drink without it affecting your fertility, ask your doctor to recommend a weekly limit.


Питайтесь правильно для скорейшего выздоровления. Избегайте негативных эмоций. Выполняйте физические упражнения для укрепления иммунитета.

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Dietary treatment for colds should first start with determining whether the cold is caused by wind heat or wind cold. To determine the source of your cold, eat ginger.  If you experience excessive thirst, dry mouth, sore throat, and sweating after eating, then your cold is caused by wind heat. To alleviate this type of cold, eat foods that have cooling properties such as cucumber and watermelon.  In case you are experiencing cold intolerance, the only way to counter that is by eating warm foods like garlic and curry. Do not overeat. Chinese traditional medicine maintains that proper diet can restore balance to the body and boost your immune system. Your emotions play a key role in your overall health.  Traditional Chinese medicine indicates that there are seven types of emotions that must be monitored and reduced, because they are factors that can aggravate an illness. These emotions include: anxiety, anger, fear, fright, overjoy, overthinking, and sadness.  Do a self-check every time you feel a surge of these emotions, because they can harm several organs in the body. You can regulate your emotions by thinking positive, being optimistic, meditating, and listening to calming and soothing music. The type of exercise beneficial to reducing colds is mostly centered on doing slow, rhythmic exercises that require you to be mindful of your breathing. Exercise should focus on incorporating all the parts of the body. A good exercise found in Chinese culture for this type of workout is tai-chi.


Питайтесь правильно и сбалансированно. Высыпайтесь каждый день. Расслабляйтесь, не прибегая к алкоголю или наркотикам. Цените простые вещи. Пересмотрите свое отношение к происходящему.

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An overall healthy lifestyle, including a healthy and balanced diet, can help you better manage stress and make you feel better in general. Part of eating a balanced diet requires you to make good choices about what kinds of foods you eat and how much you eat in each meal.  For each meal, approximately half of your plate should consist of fruits and vegetables. Most adults should be eating six to eight ounces of grains each day. When you eat grains, choose whole grains instead of refined grains.  Make sure you eat five to six-and-a-half ounces of lean protein each day, depending on your age and sex. That can include tofu, beans, eggs, nuts/seeds, poultry, fish, or lean meat.  Try to limit yourself to five or six teaspoons of oil (or the equivalent) each day. When you do use oils, opt for plant-based oils (like coconut, palm oil, and olive oil), as these have very little if any cholesterol.  Opt for low-fat or fat-free dairy products, and aim to get about three cups of dairy (or non-dairy substitutes) per day. . Your quantity and quality of sleep can affect your ability to cope with stress throughout the day. Make sure you're getting enough sleep each night, and take steps to ensure that the sleep that you get is restful.  Most adults need between seven and nine hours of sleep, though some individuals may need even more sleep to feel fully rested. Follow a sleep schedule, even on weekends and before days off.  Find something to do before bed that relaxes you. Try to make it a nightly ritual. Block light out of your room using thick curtains or blinds. Avoid caffeine in the afternoon and evening, as it can easily interrupt your normal sleep schedule. Alcohol can also affect your sleep. It's best to avoid drinking in order to protect your quality of sleep. Turn off or avoid all electronic products at least 30 minutes before bed. The glare of a cellphone, computer, tablet, or television screen can suppress your body's melatonin production and upset your circadian rhythm.  Keep your room on the cool side, but not...


Питайтесь правильно. Знайте, каким может быть примерное меню. Ешьте полезный белок. Ешьте меньше углеводов. Ешьте меньше соли. Ешьте больше клетчатки. Употребляйте в пищу больше специй. Пейте больше воды. Пейте черный кофе или зеленый чай.

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A popular saying that has shown up in many news releases is “you can’t outrun a bad diet.” Scientists have discovered that what you eat has more of an effect on your weight and overall health than caloric restriction and exercise. A diet of lean proteins and vegetables is your best friend, particularly when you’re trying to jumpstart your weight loss.  Eat as many whole foods — for example, raw fruits and veggies, chicken, raw almonds, and rice — as possible. When you do buy processed foods, look at the nutritional value to ensure that the products are low in sugar, saturated fat and salt, and high in fibre, protein, vitamins and minerals. Consider following this sample diet and variations on it each day for a week. When preparing your meals do not use any sodium. In addition, be sure to drink only water and unsweetened, clear tea!  Breakfast — 1/2 pear, 1/2-cup wild blueberries, coconut milk, hemp heart and flax seed smoothie, plus one rye cracker with almond butter. Lunch — carrot soup (no sodium) made with carrots, zucchini, fresh ginger, turmeric, onion powder, poultry seasoning, and pepper, plus a fresh greens salad with shredded carrots and beets, topped with pumpkin seeds and a garlic-extra-virgin-olive-oil dressing. Dinner — kale and red onions fried in extra virgin olive oil, topped with a coconut-milk-tumeric-curry-powder sauce, plus a salad of shredded carrots and beets topped with sunflower seeds, plus one baked 4-oz. chicken breast. Snack (if needed) — one apple, or 1/2 an apple plus 10 raw almonds, or one pear, or 1/2 a pear plus 10 raw almonds. Your body burns more calories digesting protein than when it digests fat and carbs. Try replacing carbs with lean proteins such as lean beef, turkey, fish, chicken (white meat), tofu, nuts, beans, eggs, and low-fat dairy. Contrary to popular belief, carbs are not evil, and can be part of a healthy diet; however, low-carb diets have been proven to help with weight loss, so if you’re trying to lose weight quickly, you’ll want to limit your carb intake. If...


Питайтесь правильно. Обсудите с врачом применение витамина D. Следите за поддержанием водного баланса. Не употребляйте алкоголь за 2 часа до кормления грудью. По поводу приема лекарств в период грудного вскармливания обязательно консультируйтесь с врачом.

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Your baby is relying on you for nutrition, and your body has to sustain another person, so it's important for you to eat a balanced diet. You'll need about 500 extra calories a day while your body is making milk. Eat a diet rich in whole grains, fruits, vegetables, protein, and healthy fats to maximize your intake of vitamins and minerals.  Remember to keep taking your prenatal vitamins as long as you're breastfeeding. Since breastfeeding will actually burn a lot of calories, avoid cutting calories or dieting to lose weight. Breastfeeding provides infants with the best nutrition possible, but recent studies have shown that breastfeeding babies would benefit from vitamin D supplement. It's recommended that infants receive a daily intake of 400 IU of vitamin D. Talk to your doctor about  administering vitamin D drops to your infant. Most vitamin D supplements can be purchased over the counter at grocery stores. Make sure you are selecting the appropriate dose and only give infants the liquid-based form. Plan on drinking water at regular intervals throughout the day and don't wait until you feel thirsty. Since staying hydrated can be difficult when you're busy caring for the baby, keep drinks nearby and drink throughout the day. A good way to ensure that you drink enough is to connect your water drinking to a task-such as drinking half a glass every time you nurse or change a diaper.  Drink primarily water, milk, decaffeinated teas, or juices-preferably juices with no added sugar. While you can have a little caffeine every day (about 300 mg or 1 to 2 cups of coffee, or 2 to 4 ounces of espresso), you should limit your intake while breastfeeding because caffeine can be passed to your baby through your breast milk. If you notice that your baby is irritated after you drink caffeine and breastfeed, try having your coffee after breastfeeding and then waiting 4 hours to breastfeed again. While you can have a drink or 2 a week while you're breastfeeding, you should plan on having the drink 2 to 3 hours before you...


Питайтесь правильно. Пейте воду. Регулярно занимайтесь спортом. Поддерживайте чистоту кожи и не забывайте о регулярном увлажнении. Делайте массаж кожи.

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A well-balanced diet of whole foods, fresh fruits, and plentiful vegetables can do wonders for your skin. A healthy body means healthy skin! In turn, healthy skin is more likely to be free of blemishes, imperfections, uneven complexion issues, and red or dry patches.  Eat fruits and vegetables of all colors to ensure you get a rich variety of vitamins and minerals. Eat foods that are rich in vitamin C, which can help make your skin paler. Vitamin C also promotes skin elasticity because it helps the body with collagen production.  Consume foods and drinks that are high in antioxidants. This can help fight the signs of aging, including dull, discolored, and wrinkled skin. There is such a thing as too much water, but your skin and body still need to be hydrated for proper health. Drink when you are thirsty, especially if you are exercising. Hydrating your skin should help keep it from becoming dry and flaky, and it may even promote a "glowing" appearance. Cardiovascular exercise is great for your heart and lungs, and it also promotes circulation. Strong circulation is essential for healthy skin. Exercise also reduces stress, which can help alleviate conditions that cause redness (e.g. acne and eczema.) People who suffer from skin conditions like rosacea, psoriasis, or eczema should exercise in cool environments to avoid flare-ups. Moisturize before and after a workout to keep the skin happy. To take care of your skin: wash it daily with a gentle cleanser, exfoliate once or twice a week, and moisturize daily. Exfoliation helps remove dead skin cells, which can leave your skin looking fresher and cleaner. Dirt can often contribute to darker-looking skin. Like exercise, a skin massage can promote healthy circulation. Before bed, take a few moments to massage lotion or aloe vera thoroughly into your skin.


Питайтесь правильно. Потребляйте кофеин умеренно. Спите достаточно. Расслабляйте тело и сознание. Медитируйте. Испробуйте метод прогрессивной мышечной релаксации.

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The mind and body are intricately related because the mind consists of the complex workings of the brain, a biological organ and part of the body. This means that mental health and bodily health are closely related. Since poor mental health is associated with drug use, and mental and bodily health are related, keeping a healthy body is an important part of being drug free. One way to maintain a healthy body is to eat healthy foods. Eat whole foods such as lean meats, nuts, fruits, and vegetables.  Who knows, you might even develop a passion for cooking that builds your self-esteem and turns into a hobby that helps to keep you drug free. Too much caffeine can make you jittery and anxious which can contribute to feelings of stress and make you more likely to turn to using (other) drugs to counteract the anxiety that the caffeine produced. A lack of sleep can contribute to poor mental health such as by causing feelings of fatigue, sadness, and anxiety, all of which may add to your likelihood of using drugs in order to avoid feeling bad. Practice relaxation techniques to help stay mentally and physically healthy. Relaxation techniques reduce the impact of stress on your body by negating negative feelings and negative bodily sensations such as muscle tension. Stress is a common reason that people begin using drugs, so managing your stress will help you stay drug-free.  Try visualization. This technique involves forming peaceful and relaxing mental images. For example, picture a calm ocean and try to imagine it with all of your senses; think about how it would smell, how the wind and sun would feel against your skin. Fully immerse yourself in the experience.  Try a soothing exercise, such as yoga or tai chi. Meditation can be an excellent way to manage stress and focus on breathing and body awareness. Meditate to calm yourself as you confront urges to use alcohol or drugs. People who meditate tend to have greater success rates of staying off drugs in the long run.  Find a comfortable and quiet spot to sit for 10-15...


Питайтесь правильно. Упражняйтесь. Начните заниматься с весом. Высыпайтесь. Держитесь подальше от так называемых пороков, как сигареты, алкоголь и другие наркотики.

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. One of the biggest hurdles we face in growing physically stronger is putting nutritious, energizing food in our bodies day in and day out. We've all been there: The fast food drive-through lane beckons to us, even though we told ourselves we'd cook broccoli and fish tonight. What if we told ourselves that our lives truly depended on it? Would we change our eating habits then?  Focus primarily on consuming vegetables and fruits. Supplement this part of your diet with lean proteins, such as those found in poultry, fish, dairy, nuts, and beans. Know the difference between complex carbs and simple carbs and prioritize complex carbs, which tend to be absorbed slower and offer more fiber. Prioritize healthy fats over unhealthy ones. Unsaturated fats, such as olive oil, and omega 3 fatty acids, found in salmon and flax seeds, are actually good for you in moderation. Avoid unhealthy fats such as saturated and trans fats. Mix it up. Add variety to your diet. You want to get strong, but take pleasure in eating. Food isn't just about bulking up. Enjoying it for what it is will make you a more well-rounded individual and help you stay fitter. . Getting strong isn't just about pumping iron. It's about working with your entire body to burn fat, build muscle, and develop endurance. There are tons and tons of exercises you can try to get a full body workout, but the important thing to remember here is consistency. Exercise for at least 30 minutes every day, even if those 30 minutes are walking the dog for 20 and "stretching" for 10! . Building muscle will help you stay strong, but getting there is the tough part. Equal parts grueling and boring (just kidding!), weight-lifting systematically breaks down and then repairs muscle in order to make it even stronger. For more complete strength, focus on your entire body. You don't want to look like the gym-rat who only works on biceps and never makes it for leg day.  Build muscle in your chest area Build muscle in your legs and thighs Build muscle in your arms and shoulders ...


Питайтесь регулярно. Ешьте до и после тренировок. Проверяйте уровень сахара крови. Что делать при гипогликемии? Сообщите родным о своей проблеме.

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You should eat three meals per day — one when you wake, another towards the middle of the day, and another in the mid-to-late evening.  Missing a meal or consuming fewer carbs than your body requires could cause your blood sugar to crash. If you miss a meal or cannot eat a meal, grab a snack like popcorn, trail mix, or a banana. Exercise takes a lot of energy, and your blood sugar typically declines after an intense workout.  Consume a source of carbs within three hours of your workout, but not within the hour prior to your planned workout.  After you’re done working out, have a source of protein and carbs (a protein smoothie, for instance) within 20 minutes to prevent low blood sugar. If you have diabetes, check your blood sugar regularly, as directed by your doctor.  You can do this using a blood sugar monitoring device.  If you do not have a blood sugar monitoring device, consult your doctor for a recommendation regarding the most reliable such device available. Follow manufacturer directions to use the blood sugar monitoring device. When you notice signs of low blood sugar, it is important to address it as quickly as possible. You should consume about 15 grams of glucose or simple carbohydrates. Wait 15 minutes, then check your blood sugar again. If you are still hypoglycemic, eat another 15 grams. If your next meal is more than an hour or two away, eat a small snack once your blood sugar has returned to normal. Try the following sources of simple carbohydrates:  4 ounces of juice or soda (not diet) 1 tablespoon sugar, honey, or corn syrup 8 ounces of nonfat or 1% milk Glucose tablets or gel (follow package instructions). If your family and friends know you have diabetes, they will be able to help you spot low blood sugar warning signs.  By catching your low blood sugar levels early, you could avoid more serious complications associated with low blood sugar. Wear a medical ID bracelet that identifies your condition and carry a medical ID card as well. If you are in an emergency situation and unable to...


Питайтесь хорошо сбалансированной, здоровой пищей, с большим количеством витамина “В” и железа. Защищайте свои волосы от химических веществ и загрязнителей. Проверьте свой уровень стресса.

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Many people experience thinning hair because they have nutrient deficiencies.  Vitamin B plays a large role in the health of your hair, and getting enough of it is essential to keeping thick hair and reducing how much you shed. Good sources of vitamin B include fruits, vegetables, nuts, and brown rice, among others. Diets deficient in iron lead to poor hair growth. Good sources of iron include beef, pork, lamb, poultry, fish, green leafy vegetables and iron-enriched grain products. Take prenatal vitamin supplements. Prenatal vitamins contain the right mix of vitamins for healthy hair, and as a bonus, healthy nails and skin. It's difficult to avoid exposure to everyday environmental toxins, but there are a few preventative methods you can try:  Wrap your hair in a scarf or hat when you walk or bike through heavy traffic. Pollution caused by cars can dull and flatten your hair, making it appear limp and unhealthy. Wear a swim cap in chlorinated pools. Have you ever had a stylist ask you if you're a swimmer? Chlorine stays in hair and makes it visibly dry and damaged. Protect your hair in the pool, or be sure to wash it with a good shampoo before the chlorine dries. Stressful situations often lead to hair loss. If you have a source of stress you can remove from your life, consider doing so.  Some sources of stress are unavoidable, but they usually go away after awhile. If your hair is falling out due to a stressful situation, it will probably grow back with the situation is resolved. Thinning hair itself can be a source of stress. Calm your mind by doing everything you can to help your hair be healthy, like using natural products, making healthy lifestyle choices, and getting all your vitamins.


Пишите аккуратно. Подпишите записку. Укажите получателя. Доставьте ее избраннику. Попросите дать ответ. Подготовьтесь к его реакции.

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While you don’t need to purchase fancy stationary or take calligraphy lessons, you should use your best handwriting so that your crush can easily read your message. If you scratched out a bunch of lines in your note, rewrite it. Your crush might be able to decipher what you crossed out, which you definitely don’t want. Avoid adding lots of hearts or kisses to the note. Save those for notes you write when you’re already dating someone! It’s super important that you sign the note with your name! After all, you want your crush to know that YOU like them, not that they have a secret admirer. If there are a few kids in your class with the same name, add your last name or at least your last initial to avoid any confusion.  For example, you could write, “I hope to hear back from you soon. From, Adam G.” Another example is, “See you in math class. Sarah O’Reilly.” You can fold your note in a fancy configuration, or put it in a sealed envelope. Be sure to put your crush’s name on the outside of the note so there’s no question as to who it’s for. Also, include their last initial or name if there’s more than one person at your school with the same name. For example, write, “To Marissa E.” You could hand your crush the note, or leave it in their locker. You could also have a friend give the note to your crush, but make sure they say it’s from you to avoid any confusion. It’s a good idea to wait until lunchtime or after school to deliver the note so that neither you nor your crush get in trouble during class.  You may want to wait until your crush is alone to deliver the note so they can read it privately. Alternatively, you could email the note to your crush. But, you won’t know if or when your crush reads the note, and they may not take a digital message as seriously as a handwritten note. You can add a line in the note asking your crush to write back, or ask them to let you know their response when you deliver the letter in person. For example, you could say, “I’ll be outside if you want to talk after you read this.”...


Пишите в третьем лице и используйте профессиональный язык. Убедитесь, что ваша работа имеет логичную структуру. Проставьте ссылки на источники и составьте список литературы. Внимательно отредактируйте вашу работу.

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Third person point of view means you take an objective approach to the report. You shouldn’t use words like “I,” “you,” or “we.” Avoid referencing yourself or the audience and don’t use slang. Stick to the facts and don’t include your personal opinions unless the guidelines for the report specifically ask you to. Instead of writing, “I discovered…” or “I used 3 data sources...” say “Findings showed...” or “Three data sources were used…” Each paragraph should focus on 1 main idea and the paper should transition smoothly from 1 point to the next. The last sentence of each paragraph should segue the reader into the following paragraph. Play around with the organization of ideas until the paper flows smoothly from start to finish. For instance, the last sentence of the paragraph about rainfall and landslides could say, “Rainfall was especially impactful if the area lacked vegetation on the hillside.” The topic sentence of the next paragraph should then describe the relationship between amount of vegetation and frequency of landslides. Cite the research sources you used as directed, whether by APA, MLA, or Chicago style. Don’t forget to include in-text citations as well! and edit carefully. Look for misspelled words and grammatical errors. Remove irrelevant information, opinions, assumptions, and anything that is unclear. Be sure to vary your sentence structure and word choice, and use appropriate technical terms where applicable.


Пишите введение в последнюю очередь. Держите в уме цель введения. Придумайте «наживку». Перейдите к тезису.

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If you find yourself getting stuck by the introduction and it is preventing you from writing the rest of your paper, skip it for now. Just write your thesis statement at the top of your paper and start on your body paragraphs.   You may find it easier to write your introduction after you finish your essay, after you know what you end up saying with your essay. It is more important to get into a groove with your writing than to write each part in the order that it comes in the essay. An introduction should introduce your topic, state your argument, and provide your reader with the context of your essay. If sentences in your introduction do not help with any of those goals, they are likely unnecessary. A hook, often the very first sentence in your paper, is a sentence or two that “hooks” or grabs the interest of your audience. Commonly used hooks may be good for novice writers, but some college professors think that certain hooks are overused.  A few ideas for hooks follow.   A statistic (particularly one that seems surprising to the reader) can be a good way to start certain types of papers. Be sure the statistic is from a reliable source, like one from your school’s library database. A personal story or anecdote told in detail can draw the reader in. It should, however, be relevant to the topic, and you will need to explicitly connect it to your thesis statement. This may not be appropriate in a formal essay. A quotation from a famous person can be a good lead-in. However, since this is one method that has been overused, try putting a twist on this method by using a surprising quote, contradicting the quote, or using it in a new context. You will also need to connect this to your thesis clearly. Illuminating a paradox or puzzling scenario could draw your reader in by making them question something that is usually taken for granted.  Try to avoid introductions that start by giving a dictionary definition of a word and explaining it or by asking a question. Avoid over-used and essentially empty phrases like...


Пишите ей сообщения просто так. Загрузите фотографию, на которой вы вдвоем. Поставьте лайки к последним 3–5 фотографиям. Оставьте игривый комментарий. Отправляйте игривые и веселые изображения с помощью приложения Snapchat. Используйте функцию «Личные сообщения». Не переусердствуйте, отправляя девушке сообщения или фотографии.

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You should definitely text her to set up plans together, but you can also send her sweet, random things that remind you of her. This will show her that you’re thinking of her even when you’re not together, which is a big hint that you see her as more than just a friend.  Try teasing her lightly in the same way that you would in person, which will encourage her to respond. For example, you can say, “Ugh, we were talking about all these symbols in Hamlet today and I was thinking, if only Susan were here, she’s the biggest Shakespeare nerd I know ;)” Try text her about as much as she texts you, so you don’t come off as desperate. Make sure you both look good in it and write out a casual caption. The fact that you’re posting a picture with her is a huge hint on its own, so a relaxed caption will show you’re not desperate.  For example, caption a picture of you two at a sporting event with “Finally found the one person who knows more about baseball than I do.” If you’re nervous about taking a picture together, make a joke out of it. Say, “My mom wants to know if I’ve talked to anyone at this party besides my brother. Will you be my proof?” You can definitely look back farther than that, but be careful not to like any photos posted more than 6 months ago. These likes are an easy, subtle way of showing her that you’re actively looking at her page and feeling attracted to her. A clever comment can be an even bolder way of showing a girl you’re interested in her. Comment on just 1 or 2 recent photos, and keep your messages short, casual, and cool. You could say, “Not sure why was I not invited to the Super Bowl party? Have you never heard of my world-famous nachos?” Send selfies with silly filters, pictures of cute animals, or funny videos. Make it your mission to become her best friend on Snapchat, and even start a streak, which will give you an excuse to snap each other every day. Watch her stories, and send a quick message every few days or so to comment on what she’s doing.  She can tell when you screenshot or...


Пишите из своего собственного опыта. Всегда имейте под рукой бумагу. Оживите персонажей. Придайте персонажам глубину. Сделайте историю непохожей на другие.

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Write about something that means something to you; there's no point writing about something you have never experienced or know nothing about. Make it relatable to you; after all, a good story comes from the heart. Always keep a notepad and write words/phrases that inspire you. Give the characters interesting characteristics and make them relatable to you. They could be a person you know or a person you have imagined. Have the characters change, just like people do in real life. As the story unwinds put the characters in different situations that shows a different side to them. Don't go for the same plot and ending. Be unique make your story end in an unpredictable way.


Пишите комментарии. Используйте переменные. Используйте управляющие структуры. Используйте структуры данных. Используйте правильный синтаксис. Использование инструментов.

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Comments are text which does not appear or affect the program in any way. These are used by programmers to leave notes or information for themselves or future programmers. Generally, one or a series of characters will tell the computer that text is a comment and not part of the program, though what those characters are will depend on the programming language being used. For example, using the Python language the hash or number sign indicates a comment. In C++, it’s //. Variables make up a large portion of any program code. These are how the program stores information. Essentially, you will create a tag for the information you are storing and then tell the program what the information is. This can look something like: spam = ‘wikiHow rocks’. Now whenever the program later searches for spam, it will know that that is wikiHow rocks. This type of code can be used, for example, to let a program learn someone’s name, by recording it from an earlier input and attaching it to a variable. Basically, control structures tell your program how to navigate or what to do. If you’ve ever done a choose-your-own-adventure book, this is pretty much what control structures are. In programming, this usually takes the shape of statements that use “if”, “while” or “for” statements, for example. You will need to use these statements and use them correctly if you want to program correctly. Data structures are a program’s shorthand for accessing a lot of information at once. This will keep you from having to type in lots of variables, as you can instead just type in any new information and attach it properly to the list using code. Examples of data structures you might use include lists or key/value pairs (sometimes called HashMaps). Programming languages really are just like other languages in many ways. And just like other languages, there are rules that make programming ‘sentences’ either work or not work. Syntax refers to the specific order or layout of words, symbols, and numbers that make a programming language function. It is...


Пишите короткие и выразительные сообщения. Посылайте одинаковое количество сообщений. Обращайте внимание на грамматику и правописание. Прекратите разговор, если он становится скучным. Кокетливое прощание довершит начатое.

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Long text messages are boring and will make you seem over-eager.  Therefore, you should always try to keep your messages short and sweet -- no more than two or three sentences. Try to make to make every message either funny, clever or sweet -- flirting should never involve small talk about the weather. There should be a certain amount of equality in every texting relationship -- one person should not be sending a substantially larger number of texts than the other.  Sending too many texts will make you seem over-eager and a little too available. She'll feel like you're coming on too strong -- which will either freak her out or cause her to lose interest. Not sending enough texts, on the other hand, might make you seem disinterested or lead her to believe that you're texting multiple girls at once. If this is the case, she may decide to give you up as a lost cause. Therefore, you need to find a balance by sending a roughly equal number of text messages, with the balance tipped slightly in her direction if possible. Also pay attention to who's initiating and ending each text conversation -- you want to alternate if possible. You want to give the impression of being witty and intelligent in your text messages, which can be very difficult if you're "txtin lyk dis". Teenagers may be able to get away with it, but anyone over the age of 18 should pay a little more attention to spelling and grammar.  You don't need to go looking up big words in the dictionary just to seem intelligent, just do a quick scan of every text before you send it to make sure there are no glaring typos or misspellings. Punctuation can have a huge impact on how your text is interpreted. For example, if your girl sends you a picture of herself in a new outfit, "wow!" sounds a lot more enthusiastic than plain "wow", while "I like it..." is a lot more flirty and suggestive than "I like it". Just don't overdo it on the exclamation points, questions marks, smiley faces, winky faces and other emoticons -- they can be very effective in the right...


Пишите коротко и просто. Скажите избраннику, что он вам нравится. Приведите несколько причин, почему он вам нравится. Будьте уверенны в себе Если вы не хотите, чтобы некоторые вещи дошли до ушей других людей, не упоминайте их в записке.

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Tell your crush you like them, and that you’d like to spend time with them. Don’t ramble on, repeat yourself, or gush about how wonderful your crush is or how you think about them constantly. Coming on too strong may make your crush feel uncomfortable. Though it may seem scary, it’s best to just be direct with this. Be honest and simply tell your crush you like them. Avoid professing your undying love or telling your crush you think about them 24/7. After all, you don’t want to creep your crush out!  For example, write, “I like you. Do you want to hang out sometime?” Don’t write, “I can’t stop thinking about you and I dream of you every night. I love you so much.” Think about why you like your crush and what draws you to them. Are they kind or funny? Are they a great dancer or a stellar guitar player? Include one or two specific reasons about how your crush has captured your attention.  For instance, write, “I admire the way you stand up for other kids,” or “I like that you work really hard in chemistry.” Avoid writing things like, “You’re really hot,” or “You’re so popular.” These aren’t good reasons to like someone, and they don’t say anything about your crush’s personality. . It can be scary to share your feelings with someone else. However, you shouldn’t put yourself down in the note or assume your crush doesn’t return your feelings. Don’t let your crush know that you’re scared of their rejection, but instead show confidence in yourself.  Don’t write something like, “I know you’ll never like me back, but I just had to tell you that I think about you all the time!” Instead, write, “I’d like to get to know you better. Do you want to hang out next weekend?” There’s a chance that your crush could show the note to their friends, which is another reason why you want to keep it simple and to the point. There’s no need to feel embarrassed about telling someone you like them. But, if you include too many personal details you may feel uncomfortable if other people read your note. Don’t say something like, “You’re...


Пишите кратко и по делу. Представьтесь. Упомяните свою любимую книгу, фильм или выступление в его исполнении. Если вы отправляете письмо, вежливо попросите автограф. Поблагодарите знаменитость и пожелайте ей успехов.

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Show respect for the celebrity by keeping your letter to about a page in length. Since they’re busy people, and likely have a lot of fan mail, a page is the perfect length for them to read quickly.  Remember, if you do write a longer letter, it’s unlikely that the celebrity will read more than the first page. If you’re sending the letter through social media, be aware of length constraints. For example, if you plan to tweet at a celebrity on Twitter, keep your message under the 280 character limit! Start by writing 2 or 3 sentences about yourself, including your name, where you’re from, and how old you are. Talk about how you first heard about them, and what kind of impact they’ve had on your life.  Don’t be afraid to tell a short story about how you first encountered their work. It’s okay to make it a little personal! If you’re writing to Britney Spears, you might say something like “My name is Kate, and I’m 19 years old. I’ve been a huge fan of yours ever since I heard your song ‘Oops, I Did It Again’ on the radio when I was a kid!” Be as specific as possible when writing your fan letter. Tell them why that specific book, show, or movie is your favorite, and mention your favorite line or scene. Talk about how it has shaped you as a person.  This helps to make a connection with the celebrity and might make them more likely to respond to your letter. For example, if you were writing to J.K. Rowling, you might say, “I loved The Goblet of Fire because it really showed me what it means to be brave in the face of impossible challenges.” If you’re writing to get an autograph, don’t be afraid to ask for one! Simply be gracious about it, by saying something like, “It would mean the world to me if you could send me an autograph.”  Keep in mind that there’s no guarantee that you’ll get anything back from the celebrity, but there’s also no harm in asking. It’s important to be kind to the celebrity in your letter, and express your happiness to get a chance to communicate with them. Say something like, “Thanks so much...


Пишите кратко и по делу. Ускорьте динамику повествования. Оцените, как пролог соотносится с остальным текстом романа.

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A good prologue is usually no more than three to four pages total. Read over your draft and trim it down. Remove any details are are not necessary to the overall story or nice to have. Keeping your prologue short and to the point will make it that much more effective and ensure your reader stays engaged enough to move on to chapter 1. The pace of the prologue should be quick and brisk. Avoid over explaining something or giving away too much information to the reader, as you will have an entire novel to do this. You do not need to cram the prologue with information that might fit somewhere else in the novel. Keep only the essential details. One way to check the pace of the prologue is to read it out loud to yourself or to someone else. Mark any run on sentences or awkward moments in the draft and work them over until they sound smooth and to the point. Once you have edited your prologue, you should place it in front of your chapter 1 and look at how it fits. Does it feel like an engaging start? Does it contain any information that is also in chapter 1? Does it strengthen the novel overall? Your prologue should be strong enough to stand on its own, separate from the novel. It should almost read like a short story, with a contained story line and a conflict. However, unlike a short story, the ending of your prologue should remain open. It can introduce a conflict that will be resolved or addressed later in the novel, leaving the reader wanting more.


Пишите кратко. Не скромничайте. Используйте сильные глаголы и слова для выражения действий. Продемонстрируйте свои оценки. Сосредоточьтесь на лидерстве. Проявите свою заботу о людях. Определитесь со специальными навыками. Проверьте написанное резюме.

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When writing about your achievements and activities, avoid going into details about unimportant aspects. Keep your descriptions to-the-point; this will make them more powerful to the reader. Ideally, a resume shouldn’t be more than a page or two long. Any longer and the reader will begin to gloss over the content.  Bad example: “I was on the Student Council, and attended the meetings every week. We had a lot of good debates in these meetings. Most of the debates were about how the school should be run.” Good example: “Elected to Student Council, led the council in many debates about school policy.” While you should never lie, or even embellish, on a resume you should draw attention to your accomplishments. You aren’t trying to get your fellow students admitted, so focus on what you have done.  Bad example: “Took Student Council notes.” Good example: “Managed all Student Council documents and meeting minutes.” When you write your descriptions, begin each point with an action word that will make it pop out to admissions officers. This will help keep your descriptions concise and impactful.  Never use “I” in a resume.  Bad example: “In charge of several committees, including the Homecoming and Prom committee.” Good example: “Chaired the Homecoming and Prom committees.” If you received good grades in high school, be absolutely sure to draw attention to them. Include a GPA score if over 3.0, and list your class rank or percentile if you have access to it. Good SAT or ACT scores as well as any honors programs should be listed as well. If you have space, you can list some of the AP and college-level course you have taken. If you have a lot of extracurricular activities to list, then space on the resume can become an issue. When listing your extracurricular activities, pay special attention to anything that you took a leadership role in. This could be a section leader in the marching band, a team captain, volunteer coordinator, new student orientation, and much more. A strong volunteer section on your resume will...


Пишите много рифм. Держите в своем блокноте «наборы рифм». Складывайте свои стихи в песни. Попробуйте импровизировать. Не торопитесь.

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Keep a notebook with you at all times, or use your phone to write down rhymes, and try to write at least 10 rhymes a day. At the end of the week, go back through the rhymes you wrote and pick out the best ones to create a "Best of the Week" list, which you might use to start a song. Cut out the wack lines and corny stuff and only keep the best. At the end of the week, you might only end up with a couple of lines. That's ok. That's good. When you're first starting out, you're going to write a lot of crappy lyrics. There's no way around it. It takes work and lots of effort to create songs that anyone will want to listen to. A rhyme cluster is a group of short lines and words that are all interchangeable with each other. So, any lines with words like "wack" "sack" "jack" "backpack" and "Aflac" could all be in the same cluster. Start building an encyclopedia of rhymes that you can start to memorize, and consult when you're writing songs or free styling. . After a couple of weeks of writing lines, you should start having a good store of them built up. Add a couple together, move them around, and start thinking about how you might build a song. Write more lines to fill in the gaps and put it all together.   Story songs usually have a hard-luck element to them in classic hip-hop. Stories need to address the Who, What, and When elements to paint a vivid picture of the scene or the event you're describing. Raekwon and Freddie Gibbs are great story-telling rappers.  Boast raps feature lots of one-liners. Look no further than Lil Wayne for the self-crowned king of bragging in rhyme. Use lots of similes and metaphors to compare yourself to all manner of greatness.  Pop rap or trap is all about the chorus. Chief Keef's rhymes may be super terrible, but he's got an ear for a killer hook. Aim for a simple line or two that slides right into the beat. "Don't Like" and "Sosa" have simple ear-worm choruses that get stuck in your head for weeks. Ditto Soulja Boy's "Crank That." For more classic examples, think of Wu-Tang's...


Пишите на адрес офиса в Нью-Йорке. Напишите на адрес студии в Бербанке. Воспользуйтесь адресами региональных офисов, расположенных по всему миру.

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As with contacting Nickelodeon via phone, there is no single address for mailing Nickelodeon — every office around the world has a different physical address, making matters a little complicated. Once again, however, the New York Nickelodeon Headquarters is a great place to start for general inquiries. The NYC office is located at: New York Office  1515 Broadway, 44th Floor New York, NY 10036 Nickelodeon's cartoons aren't written, shot, or animated at the corporate offices in New York. In fact, most of the work that goes into making a great Nick show happens at Nickelodeon Studios in California. For this reason, if you have specific questions about how shows are developed and produced for the network, it's a smart idea to send your mail here. Nickelodeon Studios are located at: Nickelodeon Studios  231 W Olive Ave Burbank, CA 91502 As noted above, Nickelodeon has multiple regional offices throughout the world. Viacom, its parent company, has even more offices. Contacting any of these offices by mail is a viable option for having your inquiries answered, though it's worth noting that each regional office may not be able to answer questions that have to do with things outside its regional "jurisdiction". Below are just a few important regional offices' locations:   UK:  Nickelodeon UK Limited 17 - 29 Hawley Crescent, Camden London NW1 8TT.    Australia:  Nickelodeon GPO Box 4371 Sydney NSW 2001    Northern Europe  Viacom International Media Networks Northern Europe Stralauer Allee 6, 10245 Berlin, Germany    Spanish Language Inquiries  Viacom Media International Paseo de Recoletos 33 Madrid 28004


Пишите не более одного замечания на каждый абзац. Найдите, за что можно похвалить студента – это придаст ему уверенности в своих силах. Обратите внимание студента на три основных момента, над которыми нужно поработать. Необходимо ободрить студента.

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The goal of comments is to point out the strengths and weaknesses in a student's writing and to offer them concrete strategies toward improving their work. Completely shredding apart a failed paragraph with your red pen does not accomplish any of these aims.  Use marginal comments to point out specific points or areas in the essay the student could improve. Use a paragraph note at the end to summarize your comments and direct them toward improvement. Comments should not justify a letter grade. Never start a note, "You got a C because...". It's not your job to defend the grade given. Instead, use the comments to look toward revision and the next assignment, rather than staring backward at the successes or failures of the given assignment. Try to start your comments by finding something the student has done well and encouraging them. Seeing exclamation points or "Good job" on an essay tends to be more memorable for the student, and will ensure that they'll repeat the behavior. If you struggle to find anything, you can always praise their topic selection: "This is an important topic! Good choice!" Even if your student has written a disaster of a paper, don't overwhelm them with every single thing that needs to be fixed. Try to focus on no more than three main areas of improvement in your comments. This will give the student concrete strategies toward improvement, and avoid overwhelming them with "failures." When you give your first read-through, Try to determine what these three points might be to make it easier when you're going through the paper and writing comments. Instead of focusing your comments on everything the student did wrong in an essay, direct your comments toward the next essay, or toward a re-write of the current essay, if that fits in with the conventions of the assignment. "In your next assignment, make sure to organize your paragraphs according to the argument you're making" is a better comment than "Your paragraphs are disorganized."


Пишите о себе. Пишите о своих эмоциях. Ведите дневник. Записывайте свои сны. Выходите из дома. Пробуйте новое. Ностальгируйте.

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Your life experience (memories, opinions, emotions) is your richest resource and your perspective is what will ultimately make your song unique. Keeping a list of things that happen to you or emotions that go through you will give you a wealth of material to draw on. For example, keep note of stories that you hear or experience. They are a great source of material not only because they are unique, but also  because they  have a range of emotions. Think about an emotionally charged event in your life, such as a death, wedding, birth, falling in love, etc. Do your best to describe what you felt at that time and try to be as detailed as possible. For example, if writing about a breakup, list words that describe the scene: how you felt, the surroundings, what colors stood out to you, etc. Don't worry about rhyme or melody yet. Many of us go through our days and only write down notes, lists, emails and the like but keeping a journal will allow you to reflect on what you are going through and provide you with material from which you can mine different images and phrases for your songs. Many of us have strange, abstract dreams that we quickly forget about after waking up. Instead of letting go of those interesting images and unusual situations, keep a dream journal! Not only will writing down your dreams help you remember them for longer, but you'll have a new repository of strange and unique stories and images to use for your songs. Keep a pen and journal by your bed so that you can write down your dreams as soon as you wake up. Go for walks in public places and look at other people or your surroundings for inspiration. Lots of songwriters write about nature, other people, or interesting experiences. Get out there and let the world inspire you.  Try eavesdropping. Sometimes, listening in on someone else's conversation can open you up to a new perspective. You may even find something intriguing or lyrical in their words. If there's a place you feel particularly emotionally connected to, such as a park, go there with...


Пишите от первого лица. Напишите тезис. Развивайте тему в основной части. Завершите эссе нравственным выводом.

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Most personal narratives use a first person narrator, the “I.” Using the first person will make it easier for you to write the essay from your perspective and your personal experiences. Tell the personal narrative in your voice using “I” so the reader gets a sense of your point of view. You may need to use a mixture of tenses throughout the narrative. For instance, the answer to the prompt or the narrative you discuss may be written in the present tense, while an anecdote or narration of a story may be written in the past tense, as it has already happened. Even though your essay is personal, it should still have a thesis statement. Your thesis statement should appear after the hook in the final sentence of the introduction (though there may be sentences between the hook and the thesis).  The thesis statement in a narrative essay can explore the events of the story in a brief way. Or it can tell the reader about the moral or lesson learned through the personal experience. You can also present the main theme in the essay in the thesis statement. For example, if you are writing an essay about your personal experience as a refugee, you may have a thesis statement that presents the theme of freedom. You may write, “My journey is just one of many. We all came to a new country carrying nothing more than hope and memories of the past.” Your personal essay should include a body section where you present supporting evidence for your thesis statement. The supporting evidence can be in the form of commentary that address the prompt as well as in the events of the story you are telling. Do this chronologically so it is easy for the reader to follow. Or use terms to frame time, such as “now,” “later,” or “then” if you decide to jump around in time when telling the story. For example, you may have three supporting body paragraphs where you tell your personal narrative based on the theme of your essay. You may start with your experience of “freedom” in your home country in the first paragraph, followed by your experience of...


Пишите письма и звоните своей семье. Не бросайте свою роль в семье. Получите из визитов максимальную выгоду.

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These are the two most important modes of communication into and out of prison. This will be the vital bridge between you and your family.  Maintaining contact with family and friends will give you something to look forward to and keep some sense of normalcy during your incarceration. Learning about friends and family on the outside will motivate you to do everything you can to see them once again. If you are a father, husband, mother, or wife, do your best to maintain that role with your family while in prison.  Try to make it easy for your spouse and children to speak to you and talk about family life as much as possible during phone conversations and in letters. Trust your family. Do not let the failures of all those around you influence how you feel or treat your family members. Overlook the little things and focus on the bigger picture. If you get upset and give your spouse the “silent treatment,” it could last forever. Let your children, if you have any, unite your family not divide it. Don’t let them take sides and make sure you are doing whatever you can to encourage and support their goals. Be polite and don’t be afraid to apologize when you are wrong. The odds are already against by going to prison. Visits from families can either be a great time to reconnect and talk about daily happenings or they can be completely disappointing if you let little things get in the way.  Keep in mind that your family is making significant sacrifices while you are in prison. In the case that your prison is not located near your home, family will have to travel, stay overnight, and buy food just to come and see you. Your family must also go through the hassle of security checks, long waits, degrading treatment by prison staff, and other embarrassing procedures. Make sure you show them a lot of appreciation for their efforts. Although you are suffering tremendously in prison, understand that your family is also going through turmoil and probably they don’t need to hear you whine about your problems. Keep your focus on...


Пишите письмо от руки. Используйте бланки для благодарственных писем. Вы также можете отправить подарок.

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Printing out a standard form letter is akin to sending your customer an advertisement flyer. Instead of making your customer feel special and appreciated, it might have the opposite effect and cause annoyance. Plan to write out thank-you notes individually in your own handwriting.  If you have too many thank-you notes to write to be able to write each one out by hand yourself, ask another employee to help you out. It really will be worth the time it takes to write out letters individually. If it's impossible to write the notes by hand, you'll need to find a different way to personalize them. At the very least, the customer's name and your true signature should be included in each thank you letter. In some cases it might be appropriate to write a thank-you email, rather than sending a handwritten note. This can be appropriate when you have an established personal relationship with the customer. The key is to make sure it's personalized and sincere. If there's any chance your email could be mistaken for an advertisement, send a handwritten note instead. Both thank-you cards and company stationery are appropriate for a business thank-you letter. If you have just a few notes to write, an elegant thank-you card, such as the kind you buy in a stationery shop, will make your customers feel that they are a top priority. Otherwise, use heavy-weight paper printed with your company's letterhead.  Avoid using regular printer paper for a thank-you letter. Choose thank-you cards that would be appropriate to send in any business setting. If your business is quirky and fun, it's fine to use colorful cards that represent your company the way you want it to be represented. Avoid using cards with inappropriate or overly personal images or messages. If you want to go even further to express your appreciation, you can send a small gift along with your note. This is not at all necessary, but for special customers it might be just the right thing. The gift should be small and useful. It can be representative of the services offered...


Пишите правду. Личные мотивы. Простые мелодии. Песни должны быть короткими. Позволяйте вольности.

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While it was originally used to describe country music, the phrase "three chords and the truth" is often used to describe many types of music, especially punk rock. If you're going to be the vocalist, you've got to provide the truth part. In general, punk lyrics need to come from your life, and come from the heart. Listen to Keith Morris' lyrics on the first two Circle Jerks records. He addresses class issues, politics, and addiction in explicit ways. Perfect punk vocals. Punk songs are often from the perspective of alienated youth, giving voice to the particular frustration of being a teenager. Feel like nobody cares or understands you? Channel that feeling into your lyrics. Sing about what matters to you, and to your community. Nihilism and anarchism are philosophies often associated with punk rock, both philosophies that privilege the freedom of the individual from all ideological and political structures. It's important to understand this context of most punk music. Most punk songs aren't incredibly complex in the vocal range required, or in the melodies included. Often, lots of classic punk lyrics will only include a few lines, repeated over and over. Don't worry about over complicating things. Often, punk lyrics don't need to rhyme to make them work. Toss out all the traditional rules of songwriting and go with what works for the material. Most punk songs are only two minutes long, three at the most. If you can clock in a memorable punk song that takes less than 120 seconds to play, you're really on to something. Don't overthink it when you're structuring the song. Think verse, chorus, verse, chorus, chorus. Punk rock also makes plenty of room for juvenile and the crude senses of humor. Toilet humor and sex puns are par for the course on lots of skate and pop punk songs, especially. Check out early NOFX, Blink 182, Screaming Weasels, and Green Day songs for good examples of punk at its most crude.


Пишите пресс-релизы. Свяжитесь с журналистами. Участвуйте в благотворительных акциях.

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Did you just open your business? Are you supporting a charity drive around the holiday season? Did you just wrap up a special project? Pitch your story to your local media outlets and see if they're interested in covering you.   Try newspapers, broadcast news, and radio shows. By using multiple media sources, you can reach more potential customers. You can write press releases for almost any event in your business. However, if you send too many press releases that are of little interest, the media may lose interest. It is good to build relationships with as many columnists as possible. Sometimes, they may be looking for stories and may actually reach out to you.  Some newspapers have a columnist who specializes in writing about good deals and new businesses. Try them as the first point of contact. Look for columnists who reach your niche audience - for example, if you run a fishing tackle shop, get in touch with your local newspaper's outdoors columnist. Many newspapers will print special coverage of charity endeavors, particularly during holiday seasons. These charity events are often covered in the local media.  You could host a small charity drive during which you accept canned food or used-good donations to give to your local shelters or assistance organizations. Be sure to contact the newspaper and other media outlets regarding the event and mention that your business is sponsoring it. Display your business logo as prominently as possible without overshadowing the event. You can have signs, banners, or even articles of clothing with your company name and logo. For even better publicity, offer a discount to customers who bring in an item to donate. This will increase revenue for both the charity and your business.


Пишите программ с открытым исходным кодом. Помогайте тестировать и отлаживать программы с открытым исходным кодом. Публикуйте полезную информацию. Помогайте поддерживать работу инфраструктуры. Служите самой хакерской культуре.

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Write programs that other hackers think are fun or useful, and give the program sources away to the whole hacker culture to use. Hackerdom's most revered demigods are people who have written large, capable programs that met a widespread need and given them away so that now everyone uses them. Any open-source author who's thinking will tell you that good beta-testers (who know how to describe symptoms, localize problems well, can tolerate bugs in a quickie release, and are willing to apply a few simple diagnostic routines) are worth their weight in rubies. Try to find a program under development that you're interested in and be a good beta-tester. There's a natural progression from helping test programs to helping debug them to helping modify them. You'll learn a lot this way, and generate goodwill with people who will help you later on. Another good thing is to collect and filter useful and interesting information into web pages or documents like Frequently Asked Questions (FAQ) lists, and make those available. Maintainers of major technical FAQs get almost as much respect as open-source authors. Volunteers run the hacker culture (and the engineering development of the Internet, for that matter). There's a lot of necessary but unglamorous work that needs to be done to keep it going — administering mailing lists, moderating newsgroups, maintaining large software archive sites, developing RFCs and other technical standards. People who do this sort of thing well get a lot of respect, because everybody knows these jobs are huge time sinks and not as much fun as playing with code. Doing them shows dedication. It is not something you'll be positioned to do until you've been around for a while and become well-known for one of the four previous items. The hacker culture doesn't have leaders, exactly, but it does have culture heroes and tribal elders and historians and spokespeople. When you've been in the trenches long enough, you may grow into one of these.  Hackers distrust blatant ego in their tribal elders, so...


Пишите рассказы, дневник или блог. Читайте книги ради удовольствия. Слушайте музыку, которая вам по душе. Пойте или играйте на музыкальном инструменте. Играйте в игры, чтобы развить мыслительные способности.

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Writing not only increases your imagination, but also keeps you happy, which increases your optimism. You can also write some poetry or conduct research. You can read classic novels, genre fiction, poetry, or nonfiction. Time spent alone is good time to catch up on some of your reading. Not only is it fun and enjoyable, but it's also self-education and a way to round yourself as a person. You can also listen to audiobooks.  Consider spending some time with classics such as Moby Dick, Romeo and Juliet, The Martian Chronicles, or Great Expectations. Read a genre novel. For sci-fi, try Fahrenheit 451, and for horror, check out Salem's Lot. If you want a fantasy novel, read Harry Potter. Check out some poetry, such as "Charge of the Light Brigade," "Ulysses," "She Walks In Beauty," or "How Do I Love Thee." If you're interested in philosophy, you may want to read works by Socrates, Plato, Nietzsche, Descartes, Aristotle, Kant, Rand, and Marx. No matter what kind of music you like, you can enjoy being alone when you're listening to a great song. Choose music you enjoy or music that brings back memories of certain events. Listening to natural sounds like the sound of the thunder and rain, chirping birds, flowing rivers and such more sounds helps you clear your mind. It helps in relaxing and de-stressing, thus, leaves you happier and more calm when you are alone. If you don't like singing, try dance. It really helps as you get engaged in something and research shows that exercising or dancing releases the bad emotions in person. You could also try out a new instrument, or hone your skills on one you already play. Remember that you aren't doing this for anyone else, it's for yourself, so just let go! Playing computer and video games can actually have positive results! Gaming develops your critical thinking and problem-solving skills and improves your hand-eye coordination. Fitness games can even help you get exercise.Alternatively, you could play tabletop games like Dixit or King of Tokyo. There are games for every...


Пишите свободно. Найдите направляющую строку. Подумайте, какой формат больше подходит вашему произведению. Используйте рифмы, чтобы сделать стихотворение сложнее и интереснее. Ищите вдохновение в современной лирике.

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When you're faced with a blank sheet of paper and want to fill it with poetry, it's best to avoid rhymes entirely in the earliest draft.  Trying to start with rhyme is a good way to end up with cat-hat-bat rhymes and bad poetry. Instead, write free verse or journal freely and see what comes up. What are you trying to say? Start with a line or an image that strikes you and start producing the raw material from which you might build a more structured formal rhyming poem. After you've written for a while, turn your piece of paper over, or open a new word processing document. Take your favorite line from your free write and write it at the top of the page. What struck you about this? What's good about it? Use that as a guide for a possible poem. Explore the premise or image that the line contains. Often, a free write will end on a particularly good line you might want to use as a starting place. Look to the last few sentences for a guideline. If you want to write a formal poem, familiarize yourself with common rhyming forms and the uses of those forms to pick one that will work best for the theme of your poem.   Couplets, or heroic couplets, refer to any poem in which the poem rhymes every two lines. Used by poets from Milton to Frederick Seidel, couplets can create a sense of gravity and the epic. A poem featuring quatrains, or four-line stanzas, may rhyme in a basic alternating rhyme scheme (ABAB) or other schemes. Ballads and songs are traditionally written in quatrains, making it a good form for telling stories or spinning musical tales. In a villanelle, whole lines from the first stanza are repeated from one three-line stanza to the next, with the first and last line in the stanza rhyming, giving the poem a sense of inevitability, as if the poem were something you cannot escape from.  Sonnets are poems of 14 lines with a semi-complicated and pre-set rhyme scheme, with about 10 syllables or five beats per line. Most sonnets written in English are generally either Petrarchan (ABBA) or Shakespearean (ABAB, with...


Пишите сочинение не по порядку. Напишите абзацы основной части. Напишите заключение Напишите введение. Проверьте написанное.

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In many cases, writing your essay from start to finish is harder than writing it out of order. Also, you'll likely find yourself revising the early parts of your essay once you complete the body of the paper. Instead, you can opt to write your sections out of order. However, you always need to write your thesis statement before you can get started.   Body paragraphs first. Work through all that information you've been compiling and see what kind of story it tells you. Only when you've worked with your data will you know what the larger point of the paper is.  Conclusion second. Now that you've done all the heavy lifting, the point of your essay should be fresh in your mind. Strike while the iron’s hot. Start your conclusion with a restatement of your thesis.   Intro last. Open your introduction with a "hook" to grab the reader's attention. Since you've already written your essay, choose a hook that reflects what you will talk about, whether it's a quote, statistic, factoid, rhetorical question, or anecdote. Then, write 1-2 sentences about your topic, narrowing down to your thesis statement, which completes your introduction. The first sentence of a body paragraph (often called the topic sentence) prepares the reader for what you’ll be covering in that paragraph, the middle of the paragraph presents the information you've gathered, and the last sentence draws a low-level conclusion based on that information. Be careful not to overstep the bounds of the paragraph by making a much larger point about your two topics; that’s the job of the conclusion paragraph.  Organize your paragraphs using one of the approaches listed in the "Organizing the Content" part below. Once you have defined your points of comparison, choose the structure for the body paragraphs (where your comparisons go) that makes the most sense for your data. To work out all the organizational kinks, it’s recommended that you write an outline as a placeholder. Be very careful not to address different aspects of each subject.  Comparing the color of...


Пишите строчными буквами и используйте точки. Не выделяйте курсивом или жирным шрифтом. Ставьте запятые перед и после аббревиатуры i.e. Ставьте аббревиатуру i.e.

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The abbreviation “i.e.” should always appear with a lowercase “i” and a lowercase “e” in a sentence, with a period between both letters. The abbreviation "i.e." does not need to be formatted differently than the rest of the document or paper. Leave it in regular case, with no italicizing or bolding. ” This will help the abbreviation stand out and let the reader know you are providing additional information after “i.e.” For example, you may write, “He prefers native plants in the garden, i.e., plants that naturally grow in the area” or “I have a soft spot for holiday music, i.e., songs that are about Christmas or Halloween.” " in the middle of a sentence, never at the beginning or end. The abbreviation “i.e.” should always appear after the first section of the sentence, in the middle, so it is grammatically correct. For example, the sentence, “I.e. he likes super heroes” or the sentence, “He likes super heroes, i.e.” are incorrect. The correct sentence would be, “He likes super heroes, i.e., social misfits who save the world.”


Пишите эпичные песни и пойте их хорошо. Постепенно увеличивайте темп песни во время репетиций. Играйте на гитарах резко. Делайте соло быстрыми и отрывистыми.

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The singer should be a trained vocalist, as power metal music can be extremely vocally demanding. Many Power Metal vocalists choose to sing in a high vocal register, but this is not a necessity. Lyrics are generally high fantasy themed, featuring references to Elves, Dragons, Lord of the Rings, and other fantastical elements, though your songs should be about whatever you want them to be about. Many bands choose to tell fantastical, epic stories through their music. Mastodon even recorded a concept album about Moby Dick. A common element of most power metal songs is the fast, intense instrumentation. This makes power metal parts particularly difficult to play, so start by writing them and practicing at a comfortable speed and gradually speeding up as you learn the parts. You will probably find yourself writing songs between 150 and 200 bpm, so you will need a drummer who can keep up. In particular, power metal drumming is important in dictating the rhythmic drive of the music. You will want a drummer who can keep good time, hopefully with two bass drums and double kick pedals, and to use these quite frequently. The rhythm guitar is the backbone of power metal music, playing the chord progressions that compose the "meat" of the song. Playing a power chord, then picking the root note palm muted is a very common rhythm guitar technique in power metal. However, power chords don't necessarily have to be built off of the root note of a chord. For example, in pre-choruses, going up or down a third can sound very epic, and builds up nicely to the chorus being on the root note. Key changes can sometimes be found in the final choruses of some songs, where the main progression is moved up a tone. Minor and harmonic minor scales are great to use, while some modes, such as phrygian and dorian can also be useful. Guitar harmonies are very common as well, with third and octave harmonies being the most common. Quartal (fourth) harmonies are not as common. Sweep picking, tapping and fast alternate picking are commonly used...


Пишите. Сочините песню или рэп текст. Сделайте декоративный памятный альбом. Подумайте о хобби или рукодельных умениях, которые легко переносить и просто начать или закончить, когда надо идти. Создайте блог. Выпечка или приготовление еды.

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. This could be in your journal or just a handwritten message or letter to a friend. A small journal or a writing pad do not take up very much space in your purse, planner, or even a jacket pocket. With emails and text messages, hand-written notes and letters have become special to many people. You don't have to get wordy if you're not feeling it. Tell a friend they're awesome and draw them a stick figure of them being a ninja and taking over the entire world -- not only will the picture lift their spirits, but they'll also find your sad excuse for an adult's drawing skills to be endearing. Let it be about anything you like, anything you don't like, or anything you can think of. Surely the waiting room you're in spawns enough emotions that you're feeling creative? Let them flow! A lot of things rhyme with "killing time."  Not a songwriter? Not yet! Here's  how to write a song and how to write rap lyrics. Who knows? Your need to kill time could result in a very fulfilling career! If you don't want to write a song, make a music video! It could be a parody, just you goofing off, or you pretending to be the artist. Everyone else on YouTube is doing it -- you might as well, too! . They're easy, fun, and preserve your memories much better than a slideshow on Facebook. One trip down the scrapbook aisle at your local craft shop and you'll be a goner. There are so many options you're bound to find something you just have to try. They make great gifts, too. If you want to commemorate your time, vacation, or a relationship with someone, scrapbooks are a great, personal way to say you care. If scrapbooking is a bit of a commitment (or at least requires you be house-bound), think smaller. Keeping your hands busy while you wait is a surefire way to wile away the hours! Consider:   Knitting or crocheting. Small projects like potholders or knitted mittens may be portable enough to take with you in a small accessory bag or your purse.  Doodling or sketching. Great inventions have been begun in sketch pads and even on napkins....


Пишите. Читайте. Заведите словарь с рифмами. Активно учите новые слова.

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The more you write raps and rhymes, the more raps and rhymes you ultimately know. As you write rhymes, practice coming up with multiple variations on the same rhyming words. These clusters of rhymes will serve you well when you begin free-styling, because you'll be able to think of something quickly if you've used these rhymes before.  Try different exercises, like picking five words at random and working them into a rhyming structure of a few lines. Don't worry if what you're writing isn't "rap." Just keep the pen moving. Building good habits of journaling and writing will keep your mind disciplined toward words and thinking in terms of composition, something you'll have to do very quickly if you want to freestyle. If you hope to be able to freestyle, words are going to be your medium. As a painter uses paints and a sculptor uses clay, a rapper uses words, so you need to gather as big a pile of familiar words you possibly can so that you can draw on them in your rhymes. Reading a diverse variety of books, comics, online articles, and magazines is the best way to do this. Read biographies of rappers. You can kill two birds with one stone by reading about hip-hop while simultaneously improving your vocab. This will soon be your best friend in the world. Look at a rhyming dictionary less as a crutch and more as creative resource. It's not cheating to look up rhyming words while you're in the middle of writing some rhymes, because it might jog something loose you'd never have thought of previously. A good, cheap dictionary and a thesaurus are great resources too. Your rhymes will eventually be a lot more interesting the greater the variety of words becomes. SAT or GRE study guides are great vocabulary sources. Look up words in rap songs you don't recognize and study the definitions. Hip-hop is often jargon-heavy, using regional words, locations, and phrases, so it helps to look things up online. Chief Keef's "Love Sosa" doesn't make much sense if you think it's about the baseball player. Try taping up notecards...


Пищевая сода. Протрите стекла автомобиля раствором уксуса. Оставьте на день в машине кофейные зерна. Используйте скомканную бумагу. Используйте активированный уголь. Оставьте на ночь небольшое количество аммиачного спирта или уксуса.

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Baking soda is a natural deodorant that has so many uses it's almost criminal. Especially for cars with fabric interiors, this option works great. For heavy-duty smells, you'll need about a whole one-pound packet of sodium bicarbonate. Here's what you do:  Sprinkle the baking soda over as many porous surfaces as possible. These include the mats, seats, roof (try using a duster to fling the baking soda onto the carpeted roof), and wherever else the smell may have permeated.     Work the baking soda into whatever surface it's on. You can use a cloth, a brush, or even your hands to work the baking soda into the fabric.     Wait for at least 30 minutes, or up to a day. The longer you wait, the longer the baking soda's deodorizing properties get to work on your smelly ride.     After the allotted waiting time, vacuum up any remaining baking soda. Be sure to take at least two whole passes to remove any baking soda, along with particulates that may be causing the car to smell.    To make the mixture, combine 1/4 cup of vinegar (white not cider) with 2 cups of water. Pour into your sprayer and shake. Mist the windows and the cloth interior with the vinegar-water mixture before wiping any any excess. As it's applied, mixture may be redolent of vinegar, but the vinegar smell wears off quickly once it's dried. If you don't like the smell of coffee, you may be out of luck on this one, although the tactic really does work. Place six paper plates strategically throughout the car; onto each plate, spoon one cup of roasted coffee, evenly spread out across the entire plate. Keeping the windows down about an eighth of an inch, allow the coffee smell to permeate the car on a warm, sunny day. After a day, remove the coffee beans and enjoy the smell of your latte... er, car! Although not a surefire way of removing bad smoke odors from your car, this method is reputed to work because newspaper is an odor absorbent. Crumple up a good number of old newspaper sheets and place them strategically throughout your cabin. Wait 48 hours...


Пищевые добавки с железом. Опасайтесь побочных эффектов. Пищевые добавки с витамином B6. Постарайтесь не употреблять слишком много кальция.

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If you do not enjoy eating iron-rich foods (or on days when you're just too busy) another option is to take iron supplements. Iron supplements are inexpensive and safe. Avoid taking high-dose iron supplements if you aren’t anemic since too much could damage vital organs. Unfortunately, iron supplements can have negative side-effects. Some of these are mild, and may go away as your body gets used to the medicine. Other side-effects (though less common) may be serious and should prompt you to seek medical care. Of course, if any side-effect is bothersome, or if you have questions, contact your doctor right away.  Side-effects that do not usually need medical attention include:  Constipation Diarrhea or vomiting Leg cramps Dark urine Stained teeth Heartburn   Side-effects that should prompt medical attention include:  Backache or muscle pain Severe nausea or vomiting Metallic taste Dizziness or fainting Pain, numbness, or tingling in hands and feet Fast heartbeat Severe headache Flushed skin Rash or hives Trouble breathing Swelling of mouth and throat Whether it is consumed in food form or by way of supplements, vitamin B-6 is a necessary companion for iron. Whenever you take iron supplements, pair these with a supplement of vitamin B-6. If you take calcium supplements, be sure that you do not take more than the recommended daily amount. A surplus of calcium in your system can make it more difficult for your body to absorb iron.


Плавайте круглый год. Запишитесь в секцию плавания. Попробуйте стать членом команды пловцов или запишитесь на курсы отработки техники плавательных стилей. Выучите различные стили плавания. Изучайте технику разворотов. Ищите и записывайтесь на занятия по плаванию, различные кружки, секции и соревнования поблизости. Отрабатывайте технику движений, засекайте время выполнения упражнений. Научитесь засекать время своих заплывов. Плавайте как можно чаще. Участвуйте в соревнованиях по плаванию в вашем бассейне.

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Join a gym that has a lap pool (25 yards/meters at least). Swimming throughout the year will increase your strength, endurance, and stamina. It will also keep you in contact with fellow year-rounders who can support your efforts. When you don’t have anyone to talk with at the pool, swimming can feel like a chore, and a lonely one at that. Going to work out with other swimmers might score you free training advice for free. At the very least, you’ll make friends who share your desire to become a better swimmer. This will lead to a sense of accountability, something that really helps when dragging yourself out of bed at five in the morning. Both are great opportunities for all swimmers to get technique help on each swimming stroke. They are also great ways to meet fellow swimmers who will help bolster your goal to become a better swimmer. There are four basic strokes (butterfly, backstroke, breaststroke, and freestyle) and you should try to learn them all. While you’ll always have a favorite, being a well-rounded swimmer will help to keep swimming challenging and interesting.  When you swim all strokes, your use more muscles. Your body will also get a much better workout. You’ll see and feel the results faster when you utilize all four strokes. The risk of injury while swimming is decreased because you aren’t always stressing the same muscles with the same movements. The musculature is more balanced.  The skills you learn from one stroke transfers into skills into a different stroke. For example, the underwater undulation you employ when kicking off the wall into breaststroke is transferable to the underwater undulation you’ll use when starting in backstroke. Adding flip turns eliminates the stop-and-start rests at the end of each lap. You’ll become a better distance swimmer when employing these maneuvers. You’ll also save energy when you push off the wall, propelling yourself into a good position to begin your stroke. It’s also a great way to see where your opponents are.  Exercising your core while you learn...


Плавайте, чтобы охладиться в знойную погоду. Играйте в спортивные игры со своими друзьями. Катайтесь на велосипеде или отправляйтесь на прогулку с другом в вечернее время суток. Организуйте в парке пикник. Отправляйтесь в поход или на прогулку в живописное место.

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If you live somewhere that gets hot during the summer months, swimming is one of the few daytime activities that can actually cool you off. Hang out at a lake, river, friend’s pool, or community pool to swim some laps and play a quick game of Marco-Polo. If you don’t know how to swim, summer is a great time to learn. Most local pools offer weekly lessons. Since most of your friends will also be free all day, organize a pickup game of basketball, soccer, baseball, football, or deck hockey to get everyone involved. Playing on a team is a great way to make new friends and get some exercise during the day. Make sure you’re using the right equipment and being safe when playing. If someone gets hurt, stop the game immediately and get a parent to come help. Summer evenings are normally a little bit cooler than the daytime and are the perfect time for getting outside. Break out your bike or go for a walk in the park to appreciate the nice weather and hang out with your friends. Make sure you’re wearing the proper safety equipment for biking, including helmets and knee pads. Pack up your favorite foods and drinks, grab a blanket, and head to the park for a picnic with friends. You can enjoy the weather and have a nice meal outside. Just make sure ants don’t get onto your blanket and into your food! Always respect the rules of the park and don’t leave any trash when you clean up. Bring a bag with you to collect paper plates, cups, and napkins to throw away either at the park or at home. Look online for maps of local trails and head out to explore them. Make sure you wear proper hiking shoes, like boots or sneakers. If you’re less experienced, a walk on a nature trail might be a bit quicker and easier to navigate.


Плавными движениями разомните шею, чтобы привести в тонус позвоночник. Выполните упражнения для растягивания плеч. Сделайте упражнение на растяжку квадрицепса по 5 раз на одну ногу. Выполните упражнение на растяжку бедер в положении лежа. Не делайте растяжку, если ощущаете боль и отечность в суставах.

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gently to promote spinal health. If you frequently experience a creaky neck, try facing forward, then tilt your head to the left and bring your ear close to your shoulder. Hold the stretch for 30 seconds, then repeat on the other side.  After tilting your head to each side, face forward, then slowly turn your head to the left as far as you comfortably can. Hold it for 30 seconds, then turn slowly to the right and repeat the stretch on that side.  To finish up your neck stretches, face forward, then lower your chin toward your chest until you feel a stretch in the back of your neck. Hold the stretch for 30 seconds, then slowly return to the starting position. Stand up straight with your feet hip-width apart and your knees slightly bent. To perform Y stretches, raise your arms above your head so your body looks like the letter Y. Extend your arms and fingers as far as you can, hold the stretch for 30 seconds, and bring your arms back to your sides.  Next, do a T stretch by raising your arms out to your sides so your body looks like the letter T. Extend your arms as far as you comfortably can, hold the stretch for 30 seconds, then bring your arms back to your sides. Finish by bring your arms back to the T position, then bend your elbows with your palms facing toward your head so your arms resemble the letter W. Hold the stretch for 30 seconds, then lower your arms to your sides. Try doing 5 sets of 30-second stretches for each pose. Stand with your feet hip-width apart, then bend your left knee backward to bring your foot near your rear end. Grab your left toe with your left hand, and gently lift until you feel a stretch in your quad, or front thigh muscle. Hold the stretch for 30 seconds, then repeat on the other leg. Hold the wall or the back of a chair to help keep your balance. Do 5 sets of 30 second stretches on each leg. Start by lying on your back with your feet flat on the floor and knees bent. Raise your left foot and rest it on your right knee so you left sole faces toward the right. Clasp your hands...