Выполните поиск адреса или места, которое хотите найти на Google Карте. Установите метку. Нажмите на метку правой кнопкой мыши и выберите «Что здесь? Узнайте широту и долготу места.

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This will open a Google map.  Depending on the specificity of your search, Google may drop a pin in the exact location for you, or else offer you options.  For instance, if searching "Starbucks Seattle", a map will appear populated with several possible locations for you to choose from. If you don't have an exact address, zoom in or out on the map to locate your desired geographic location manually. Click on the exact location you'd like coordinates for. Once a pin is dropped, the latitude and longitude will be a part of the URL in your address bar, but there's a even simpler way to get the information. ".  To right-click on a Mac, hold down Ctrl as you click on the mouse.    Instead of dropping a pin, you can also right-click on the map location directly. The coordinates will be located in a rectangular box that appears on the bottom of your computer screen. The latitude coordinate is listed first in the coordinate pair.


Выполните поиск на сайте Google.com. Нажмите на значок в виде шестеренки. Щелкните по «Языки». Выберите нужный язык, а затем нажмите «Сохранить».

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The quickest way to change your language settings is to perform a search at Google.com first. You can find it in the upper-right corner of the search results page. This will open the Google Search Preferences page. If the language is set to one you don't understand, the "Save" button is blue. This will change the language for all Google websites, including YouTube and Gmail. If you aren't logged in with your Google account, the settings will stay until you close your browser session. If you are signed in with your Google account, the language changes will saved and loaded every time you log in. By default, changing Google's language will change the search results language as well. Click the "Edit" link to select all of the languages that you want to see your search results in. You can select more than one language.


Выполните поиск по своему имени. Найдите контактные данные сайта. Отправьте вежливое сообщение. После удаления информации используйте инструмент для удаления сайта в Google. Обратитесь на сайты "People finder" и "411".

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You'll be able to attack your problem much easier if you know where to focus your efforts. Perform web searches on your name using a variety of different search engines. Add modifiers like your location to help narrow down the results. Note the top results for each one.  Using multiple search engines will help you find everything that's out there, as different engines crawl the web in different ways. Remember, it's not the search engine that is causing your name to appear, it is content on the web. Many websites will have contact information in the "Contact" section, or in the footer of the page. Use this contact information to send a request to the site owner to remove the content with your information. You can use WHOIS, a domain registry database, to attempt to find contact information if none is listed. If the domain was privately registered, your request will be sent to a proxy company, and may or may not be forwarded to the actual owner. If something attached to your name is posted on a domain you can't control - for example, a blog post on someone else's blog - a polite, concise email can go a long way. Simply ask them nicely to remove your name from their site. Keep in mind that they are under no obligation to do as you ask; this is why politeness is absolutely crucial to getting them to fulfill your request. You may have heard that it is illegal to publish information about someone that is defamatory or slanderous. In truth, determining whether content is defamatory or slanderous is an extremely nuanced legal matter; additionally, there is a loophole regarding slanderous content online in which website owners are not responsible for user-submitted content  For you, this means that again, they are not under any legal obligation to remove said content. Depending on the website, though, sending a polite email request just might get the job done. If the site owner cooperates and removes the content, it may still appear in Google's search results. While this will eventually go away, you can speed up the...


Выполните привычные вечерние действия. Приготовьтесь к ночной проверке.

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Avoid arousing suspicions around bedtime; just do everything normally, such as teeth cleaning and saying goodnight to everyone in the house. If you know your parents will check on you before going to bed, listen for when they come. Hide whatever you are doing and pretend to be asleep. Normally, when pretending to be asleep, you do not move, however, it is okay to turn a little in your "sleep".  Don't snore unless you are known to snore. It helps to pull your blanket over your face to save half the trouble of keeping a straight relaxed face. Consider sleeping with the radio on to give you cover. If you accidentally make a sudden noise, it'll be blamed on the radio.


Выполните разминку и разогрейте мышцы лица. При необходимости научитесь скрещивать глаза.

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your face. Warming up your face will prepare your facial muscles for action. Some of these muscles coordinate eye motion, so by warming them up, you'll stand a better chance of moving one eye. To warm up:  Massage your entire face lightly with your hands, rubbing in small circles. Pay special attention to the area around your eyes. Take a big, wide yawn. Open your eyes and mouth, and raise your eyebrows as high as you can. Now squeeze these features together tightly. Some of you may have crossed your eyes as part of your warmup, but don't worry if you haven't yet mastered this skill. With a little practice, you'll be a pro.  Practice crossing your eyes by looking at the tip of your nose with both eyes. Slowly slide your gaze upwards to the bridge of your nose while looking inward. Hold a pen at arm's length directly in between both eyes. Focus on the pen and slowly draw it to your face until it is 2 – 4 inches (5.1 – 10.2 cm) away. At this distance, your eyes should cross. These techniques may use muscles that don't usually get much exercise, which can cause fatigue. When you get tired, take a break and try again. It may take you a little while, but you'll get it eventually!


Выполните растяжку спины, мышц задней поверхности бедра, ягодиц и икр с помощью боковых растяжек к лодыжке. Попросите друга помочь вам растянуть сгибатели бедра для увеличения амплитуды движения. Включите растяжку приводящих мышц плеч.

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While seated on the floor, extend both legs out to the sides as far as possible without experiencing painful discomfort.  Bend one leg at the knee and place the bottom of that foot along the thigh of your extended leg.  Keeping your back as flat as possible, reach toward the ankle of your extended leg.  Gently sit back up and repeat this process after switching legs. Hold each stretch for 30 seconds and repeat it 2-3 times per leg. From a standing position, lift one leg as high as possible directly out to your side, while keeping your hips square.  Have your partner cup their hand below your calf to support your leg.  Attempt to lift your leg out of your partner's hand and replace it.  Hold the leg out of your partners hand for 2-3 seconds.  Relax your leg back into your partner’s hand and repeat this stretch 6-8 times before changing legs.  Once you have lifted and replaced your foot 6-8 times, repeat this whole process with the other leg. Adding a friend provides resistance and your body will have some recovery time while you assist them in their stretch. From a standing position, bend your right arm at the elbow and reach it behind your back as far to your left side as possible.  Grab your right forearm with your left hand and gently pull your right arm further to your left side to increase the stretch.  Hold this stretch for 8-10 seconds. Repeat the stretch on the other side.


Выполните растяжку, прежде чем приступать к прополке. Для прополки сядьте таким образом, чтобы согнутые в коленях ноги были параллельны друг другу, а одна из ног выступала чуть дальше вперед. Следите за тем, чтобы при прополке в положении стоя спина оставалась прямой. Обустройте себе приподнятые грядки и клумбы, чтобы избежать боли в спине при их прополке. Приобретите эргономичные аксессуары для садовых работ, чтобы облегчить боль в спине.

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Fifteen minutes prior to weeding, you should do a stretching routine to loosen up your muscles and prepare your body for the task. Start by doing a lateral stretch to loosen up your back and shoulders, then stand forward and bend to loosen up chest, legs, back and shoulders. You can finish your routine with a goddess pose to loosen up the hips.  The lateral stretch is great for your back and shoulders. Standing with your feet together and slightly bent, place your left hand on your hip and extend your right harm overhead. Lean to the left while keeping your body aligned. Then, repeat the stretch on your other side. To complete the forward bend: lean forward over your knees with your arms behind your back and your fingers interlaced. Relax your neck and shoulders.  To complete the goddess pose: lie on the floor with your knees bent and your feet touching. Allow your knees to lower to the floor. You can put your arms above your head at the same time, with your fingers touching. Sit with your back straight. Your legs should be straight in front of you, parallel to one another and slightly bent. Try to anchor your sitting bones into the ground and keep your back perfectly straight. This will help you relax, conserve energy and avoid back pain. If you have bad knees or a bad back, you may prefer to sit on a gardening chair or a gardening stool. If you are weeding with a long handled weeding tool while standing, it is best to bend from the hips instead of the back. This will help you avoid back pain and conserve energy while weeding. If you find you experience a lot of back pain during weeding and other daily gardening tasks, you may consider installing raised beds. A raised garden bed elevates the height of your garden so you don't need to lower your body as much when weeding. Make your own raised garden bed. You can use logs, bricks, branches, cedar, sandbags and other common materials to make your own raised beds. If you are less inclined to do it yourself, you can also purchase a raised garden bed from many...


Выполните свинг восьми нот в «С днем рож-». Пусть каждая нота в «бя» звенит дольше обычного. Попробуйте сыграть в разных тональностях. Попробуйте поменять аккорды на септаккорды в третьем и седьмом такте.

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Above, we've used straight eighth notes for each of the "Hap - py"s in the song — that is, eighth notes where each note is played for the same amount of time. However, if you pay attention while you sing the song, you'll probably notice that the eighth notes aren't actually played straight. Rather, they're swung, which means that the first eighth note is a little longer than the second. To play the song more accurately, the "hap" syllable should be played for a little more time and the "py" syllable should be played for a little less time than if you were using straight eighths. In musical terms, we'd say that the first eighth note in each "Hap - py" is a dotted eighth note and the second is a sixteenth note. Try singing the song aloud to yourself again. Odds are, you'll naturally stretch out each "you" and the last syllable of the birthday boy/girl's name. This is a good thing, as it lends the song a little more of an emotional, dramatic quality. If you're not already doing this when you play the song on guitar, try adding it to your playing and it should come easily. In musical terminology, holding a note at the end of a piece or phrase in this way is called a fermata. The notes and chords above don't make up the only way to play "Happy Birthday". In fact, there are several different sets of chords and notes (called "keys") that you can use to play this song. Though a discussion of what exactly a key is is beyond the scope of this article, it's easy to find music for "Happy Birthday" in different keys by using a search engine query like "Happy Birthday guitar keys." For example, here's another way to play "Happy Birthday:" Happy BirthdayHap-py |(G) birth - day to |(D) you. Hap-py | birth - day to |(G) you. Hap-py | birth-day dear |(C) (na-ame). Hap-py |(G) birth - day (D) to |(G) you. In the examples above, we've only used major (happy-sounding) chords. In reality, you can also add chords called 7 chords to this song to give it a slightly more complex, almost bluesy feel. If you want to do this, simply...


Выполните следующие действия. Прикрепите шланги манометра к портам давления системы. Включите кондиционер. Проверьте температуру. Определите дозирующее устройство. Убедитесь в отсутствии течи. Подключите зарядку или шланг подачи манометра к емкости с хладагентом, держа ее в вертикальном положении. Добавьте хладагент. Соблюдайте полный цикл охлаждения.

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To recharge the refrigerant in your air conditioner, first shut down your AC unit, then follow the steps below: The low pressure hose is normally blue and is connected to the suction line—the larger of the two pipes. The high pressure hose is generally red and is connected to the liquid line, which is the smaller of the two pipes. Let it to run for at least 15 minutes so that the system can reach steady state operation. This will give you a comparative analysis of how the system is performing, with the following measurements:  The outdoor air temperature The return air temperature at the furnace/air handler The suction line temperature The liquid line temperature Newer units will usually have a label inside the electrical cover with specific instructions for your unit. It will typically tell you to measure superheat or sub-cooling. It will also give you a chart that has values for superheat or sub-cooling for a given outdoor temperature. Check the charging procedure chart in your unit to determine what type of metering device your system uses. It will either be a thermostatic expansion valve or a restrictor orifice.  If your system uses a thermostatic expansion valve (TXV), use the following values:  System superheat: 18°F (-7°C) System sub-cooling: 25°F (-4°C)   If your system uses a restrictor, you can use the table below as a guide. It contains recommended superheat values for given indoor and outdoor air temps: To find the required superheat value, draw a line from the outside air temperature down to the return air temperature. The value in that row/column is the required superheat temperature. If the tests show that refrigerant is required, check for evidence of leaks and repair them. Leaks can typically be found around any joints or connections:  Welded or brazed joints Pressure ports Threaded tubing connectors Any place where refrigerant lines may vibrate or rub against the unit chassis or other components. Do not tip the refrigerant container, as this will introduce liquid refrigerant into the suction...


Выполните указания мастера импорта данных. Завершите импорт данных.

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To complete the process of importing your spreadsheet, you need to complete the steps in the wizard.  Choose the worksheet within the Excel spreadsheet that you want to import. Sometimes, this is simple because the Excel spreadsheet is just one sheet. However, sometimes people create multiple pages within a single Excel spreadsheet, which you can see by clicking on the tabs at the bottom of the spreadsheet. If this is the case, you need to tell the Access wizard which spreadsheet you are choosing. Click next. The next page has a box asking if the first row in the Excel sheet has column headings. This means the row in a spreadsheet that identifies the data in each column (such as last name, address, salary, etc.). It's a good idea if you cleaned up your Excel sheet first to make sure that the first row has clearly defined column headings. Then, just check yes that the first row contains column headings. This is the simplest approach. Click next. If your first row does not contain column headings, the next page asks you if you want to rename what are called "fields" in Access (these are column headings). If you did not already name each field something clear and easy to recognize before importing (recommended), then you can do it here. There are only a few steps left in the importing process. The next page in the wizard will ask if you want to identify a primary key.  You don't have to do this, but you can. A primary key means the computer program will assign each row of information a unique number. This can be helpful later on when sorting the data. Click next.  The final screen in the wizard has a space providing a default name. You can change the name of the Excel sheet you are importing (it will become a "table" in Access on the left side of the page when you finish importing it). Click "import." Click "close." You will see your table on the left side of the screen. It is now imported within Access. If you want to link more than one data set, repeat this process with another or multiple Excel spreadsheets....


Выполните указанные выше измерения. Измерьте ваши плечи. Измерьте плечевой шов. Измерьте длину рукава. Измерьте длину куртки. Измерьте расстояние от плеча до пояса. Измерьте длину от плеча до сосков. Измерьте свою грудь. Измерьте обхват под грудью. Измерьте длину ваших штанов. Измерьте внутренний шов. Измерьте ваши манжеты. Измерьте высоту вашего пояса спереди. Измерьте высоту вашего пояса сзади.

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You will need many of the measurements listed above for tailoring and creating various items of clothing. Read above if your pattern or instructions call for those measurements. Measure the distance between the shoulder seams on an appropriately fitting shirt or jacket or the area you wish the shoulder seam to be. This measurement should be taken across the top of the back and be parallel with the floor. Measure the distance between the seam or desired seam of your collar and your shoulder. Measure the distance between your shoulder seam and your desired sleeve cuff. This measurement should be taken in a straight line along the outside or top of the arm with the arm held up (parallel with the floor). This will help account for the fact that the cuff will move up the arm when the arm is extended, ensuring that your sleeve measurement is not too short. Measure the distance between the middle of the upper shoulder seam and the bottom hem or desired hem of the jacket. It may also be necessary to take a measurement from the back center of the collar seam down to the hem, if the collar seam is particularly high. Measure the distance between your shoulder seam where it meets with your collar and your natural waist, as described in the above section. This should align with the fullest part of your chest. Measure the distance between your shoulder seam where it meets with your collar and your nipple line. This should align with the fullest part of your chest. Measure the circumference around your upper bust by aligning the measure at the middle of your back, just below the bust line (it should at this point be parallel with the floor), and then closing the tape over the top of your breast. This should help measure breast fullness and rise. Measure the circumference around your under bust by aligning the measure at the middle of your back, just below the bust line (it should at this point be parallel with the floor), and closing the tap just under your breast. This should help measure your rib cage width. Measure the...


Выполните укладку первой доски, шпунт должен быть направлен к центру комнаты. Прибейте доску гвоздями к черновому полу. Соединение в замок. Соберите три ряда. Не забывайте подрезать доски по необходимому размеру. Начинайте укладку рядов с помощью гвоздезабивного инструмента. Для последних рядов используйте молоток. Подрезка последней доски. Установите последние доски с помощью монтировки.

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The board should leave a small gap at the wall for expansion (check manufacturer’s recommendation) and be placed in line with the room (so consider measuring guidelines). Place spacers in the gap. Guidelines can be placed by finding the center point of each wall and marking a line between them, creating a cross at the center of the room. Where one of these lines meets with the wall, mark the manufacturer’s recommended expansion distance and then draw a line at that point which is perpendicular to the center line. Use the drill to make guide holes and then, using a hammer, nail the board into the subfloor with nails placed 1-3” from the end of the plank, ½” from the groove side, and every six inches down the board. Use a nail set to finish. When the first row is done, place the next board so that the tongue of the first fits into the groove. You will want to place the boards so that they are offset, beginning six inches or so from the ending of the previous board. Use a mallet and tapping block to tap the boards together and create a tight seam. You will nail the first three rows just as described in Step 2. Since you are staggering boards, you will likely need to cut boards in order to fit in the gaps at the end. Measure the distance that it needs to be, keeping the expansion gap in mind, and then (with the board face-down) cut it using a saw. Once you have enough space, you should begin using the flooring nailer (though you could technically do the entire floor with the hammer and nails). Simply align it with the board to be nailed and then hit it. You will eventually run out of room to use the flooring nailer. Hammer the last few rows the same way you did the first ones. If it does not fit properly, you will need to cut the final board so that it is narrow enough to fit. Measure carefully and use a circular or miter saw to cut the boards to size. Since you will not have enough space to tap them with the mallet, use a crowbar instead to wedge them into place. You are now ready to finish your floor.


Выполните упражнения на растяжку. Держите ноги в правильном положении во время сна. Пейте должным образом перед, во время и после пробежки. Измените тип или марку кроссовок, которые вы носите. Поддерживайте здоровое питание. Попробуйте есть больше углеводов. Убедитесь, что вы выбрали нужный темп. Попробуйте отрегулировать интенсивность вашей тренировки перед марафоном. Убедитесь, что вы достаточно спите.

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Stretching exercises are recommended to relieve the frequency and severity of muscle cramps. In the run up to a marathon, you should aim to do at least 5 to 10 minutes of stretching, three times per day.  As cramps are most frequently experienced in the calves, you should focus on stretching these muscles. One good calf stretch involves starting in a standing position about 60 – 90 centimeter (35.4 in) from the wall, keeping the soles of the feet flat on the floor. Step forwards with one foot and lean your hands against the wall until you feel a stretch in the calf of your back leg. Hold for 10 to 15 seconds before switching to the other leg. For more information on beneficial stretches, see this article. There are a couple of things you can try to prevent calf muscle shortening (and the resultant cramps) during sleep. These include:  Keeping the legs slightly elevated by placing a pillow under the feet while sleeping on your back. Hanging the feet over the edge of the bed while sleeping on your front. Dehydration or the loss of fluids is the major cause of cramps. Therefore, it is essential to stay hydrated while you are training for a marathon, while you are running during a marathon and after the marathon is over.  Before training (or the marathon itself) it is recommended that you pre-hydrate by drinking only water - sports drinks will not benefit you at this stage, as no electrolytes have yet been lost. You should also avoid caffeinated drinks in the lead up to the race, as these have a diuretic effect that can lead to water loss. Rehydrate with water during the first 60 minutes of exercise, and with a sports drink after 60 minutes of exercise. After an hour of exercise, your body loses energy and electrolytes which the sports drink helps to replace. To maintain proper body hydration, it is recommended to drink 5 to 12 ounces (148 to 355 millilitres) of water for every 20 minutes of activity. Before and after running, take in 4 to 8 ounces (118 to 237 millilitres) of water. The amount of fluid intake...


Выполните упражнения на релаксацию, если чувствуете напряжение. Постарайтесь найти удобное положение для сна. Заранее узнайте, какая еда будет на борту. Возьмите с собой немного сладостей и еще что-нибудь перекусить. Пейте больше воды

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If you feel nervous, irritable, or claustrophobic, try using some relaxation techniques to put you at ease. Do some deep breathing, meditation, or a few simple yoga poses you can do in your seat.  Do an online search for “in-flight yoga poses” to find stretches you can do in a confined space. Listening to peaceful music, reading, or doing a little doodling or coloring can also help. If you get extremely tense or scared on flights, talk to your doctor or a counselor. They may be able to recommend coping strategies or even prescribe medications that can help. If you brought a pillow, put it on the tray in front of you and rest on that. If you have a window seat, leaning against the wall or window can be much more comfortable than leaning back. If leaning on the wall isn’t an option, recline your seat as far as possible to make leaning back more comfortable.  Use caution and courtesy when leaning your seat back. Ask the passenger behind you if you can safely lean back so that they don’t end up with crushed knees or a lap full of coffee. If you are traveling with friends, parents, or other family members, you can lean on them to sleep. Avoid drinking caffeinated beverages on the flight. These can not only make sleep more difficult, but may also have you scrambling for the bathroom multiple times during your flight. Bring an eye mask so that you can block out excess light while you’re trying to sleep. While most domestic flights in the U.S. no longer offer free meals, some airlines do provide free snacks. Some also offer a menu with a variety of foods and beverages you can purchase in-flight. Contact your airline in advance to find out what kinds of in-flight meals and snacks they offer.  If you are taking an international flight or flying outside the U.S., you may have a choice of complementary in-flight meals and snacks. Many airlines offer vegetarian, Kosher, Halal and other "special" meals if you order up to 2 or 3 days in advance. Because the airlines have to specially prepare your meal, it is usually better...


Выполняйте аэробные упражнения хотя бы по 30 минут ежедневно. Включите в свои тренировки силовые упражнения. Найдите другие виды физической нагрузки.

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Aerobic exercise burns calories while you are doing it and keeps your metabolism elevated even after you finish. If you have a hard time fitting in 30 minutes at once, do your aerobic exercise in smaller intervals, like 5, 10, or 15 minute sessions. When you start incorporating exercise (if you are not used to exercising regularly), you will notice that you are more hungry. That is absolutely ok! Your body is just telling you that it needs more fuel to keep up with the new increased expenditure of calories. Building muscle helps raise your resting metabolism. A pound of muscle burns six calories per day while a pound of fat burns only two calories per day. This may not seem like much, but the amount of calories that your body burns while resting will add up over time.  Muscle burns more calories than fat does (73 more calories per kilogram per day, to be exact) so the more muscle you build, the higher your resting metabolic rate (RMR) will be. Every muscle cell that you gain is like a little factory that constantly burns calories for you, even while you sleep, and revs up when you exercise. This is the only way to increase RMR, which accounts for 60 to 70 percent of the calories you burn daily. The more you move, the higher your metabolism will be, so look for small opportunities to move more as you go through your day. For example, you could take the stairs instead of the elevator, park further away from the entrance at the grocery store, or ride your bike to work instead of driving.


Выполняйте боковые махи ногами из положения стоя. Попробуйте изобразить походку монстра или сумоиста. Ходите боком на беговой дорожке. Делайте махи с гирей двумя руками.

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The standing side abduction is the same as the side-lying hip abduction, except that you’re standing upright and adding some resistance to the movement of your outside leg.  While standing, hold onto a wall, railing or stable chair with your right hand.  Place a dumbbell into your left hand and hold it against your left thigh.  Flex your left foot and lift it outwards from the wall, then bring it back down towards the wall again.  Keep your back straight.  Perform 5 to 10 repetitions of this exercise, depending on how advanced you are in your workout.  Once you’ve completed all repetitions on 1 side, switch and do the other side. The weight of the dumbbell will depend on what is comfortable for you at the moment.  Start with a light weight dumbbell and increase the weight as you perform the exercise over time. An alternative to a dumbbell is to use a resistance band, which is essentially a large elastic band specifically designed for exercise purposes.  To use the resistance band, tie the band in a hip-width loop and step into the loop so that it is around your ankles.  When you pull your left leg outwards, the band will act as resistance to the movement. This exercise requires a resistance band that is short enough to go around your legs and provide resistance as your widen your stance.  You can place the band around your legs at knee level (slightly above your actual knee joints), at ankle level, or around the balls of your feet - whichever location is most comfortable for you at the time.  Once the band is in place, widen your stance until there is a decent amount of resistance on the band.  Then slightly bend your knees and have your arms out in front of you.  For the Monster walk, keep the band stretched and walk forwards and backwards, stepping one foot in front of the other. For the Sumo walk, keep the band stretched and shimmy to the left and the right. Perform 5 to 10 repetitions of this exercise (in either direction), depending on how advanced you are in your workout. For this exercise you’ll want...


Выполняйте больше физических упражнений. Разработайте режим тренировок и придерживайтесь его Меняйте упражнения. Попробуйте играть в спортивные игры.

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By regularly challenging yourself you keep your physical self "tuned up". If getting fit means losing weight, this will help the pounds melt away—and stay away! If you're training for endurance, this is the way to ensure steady improvement.  Take the subway or bike to work or school instead of driving. If that's not possible, park several blocks away from your office building to force yourself into two 15-minute walks every day. When you go to the grocery store, hardware store, movies, or mall, park at the end of the lot instead of wrangling for a spot near the front door. Walk the dog more often—both your body and your pup will thank you. Clean your house vigorously. You'd be surprised how physically taxing housework is: dusting your shelves, cleaning your toilets, doing the dishes, mowing the lawn, pulling weeds, vacuuming and sweeping, picking up the house, and cleaning the garage will definitely give you a workout. Making yourself and your family clean parts of your house on a regular basis will not only create a better environment for you to live in, but also make burning calories, staying flexible, and keeping in shape a much simpler process.   Exercise at the office. Believe it or not, it’s completely possible to make sitting at your computer into a calorie-burning activity. You can stretch and workout your muscles by doing leg lifts, oblique reaches, and lower back reaches, among others. . A proper fitness program has five components: a warm-up, an aerobic workout, strength-building exercises, stretching (flexibility), and a cool-down.  A good warm-up is a steady walk outside or on the treadmill, a slow pedal on a stationary bike, or a few rounds on the stair master. You want to exercise just enough to get your blood flowing and put your joints through their full range of motion so that your muscles warm up. Exercising without a warm up could lead to pulling or straining a muscle. Cardio workouts improve circulation and endurance. This could include going on a run, biking at a high resistance, or...


Выполняйте все задания. Участвуйте во внеклассных занятиях. Разговаривайте с учителями после занятий. Поднимайте руку и отвечайте. Обратитесь к школьному психологу.

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One of the main ways to set yourself apart at school is to work hard and earn the best grades you can. This will get the attention of your teachers, your peers, and your parents. To ensure that you earn the best possible grades, do all of the homework, projects, and other assignments for all of your classes.  Set aside a designated time to work on your homework in the evenings, such as from 4 pm to 6 pm or from 7 pm to 9 pm. Ask your family members and friends not to disturb you during this time. Let them know that this is your homework time and you will be available before and after, but not during this time slot. Extracurricular activities can also help you to stand out by giving you a chance to hone a skill and show off your talents. Most schools have a variety of extracurricular activities for students. You can get involved in sports if you are athletic, join the school band if you play (or want to learn) an instrument, or get involved in school theater productions.  Participating in extracurricular activities looks great on college and job applications. Getting involved in extracurricular activities is also a great way to connect with new people and to discover interests and skills you didn’t even know you had. Developing a relationship with your teachers can help you to stand out as well. Talking with your teachers will give you a chance to show them that you are interested in their class and to get to know you a bit better. It is also important for your success in school to talk to your teachers whenever you have a question or need help.  Try saying something like, “I really enjoyed today’s lesson. Can you recommend a book that will tell me more about this subject?” Or you could ask about an assignment, such as by saying, “What types of sources do you recommend for the final paper?” Speaking up in class when your teacher asks a question is another great way to stand out in school. Your teachers will also appreciate your participation. You don’t have to offer an answer to every question your teachers...


Выполняйте все обещания. Отвечайте на вопросы. Позвольте им почувствовать себя причастными. Сообщайте об изменениях в своей учетной записи. Не превращайте Instagram в центр своей жизни.

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If there were some conditions to get your account, make sure you do what you say you would. Keep your account private, don't change the password if you share it with them, and don't post explicit or offensive photos. This is especially important if your parents were hesitant to let you on in the first place. Show them that you deserve the responsibility and can handle it maturely. If they want to know what kinds of accounts you follow, be open and let them know. Even if you've done nothing wrong, being defensive or secretive can lead them to the wrong conclusions, which may end in you losing your Instagram account. This lets them feel included and validates their decision to let you on the site. There are a lot of simple, easy ways to do this that don't have to involve allowing them onto your account:  Show them pictures you've taken. Ask them to help pick a filter every now and then. Take a "family selfie" with them on vacation or at a cool location. If you've shown that you can be responsible with an account for 3-6 months, politely let you parents know that you are making your account public to gain more followers. If your parents find out about these changes before you tell them, they may feel like their trust has been violated and will overreact, potentially cutting your account. Instagram is an extension of your social life, not your entire life, so don't give your parents the impression that all you do is look at your phone. This is not only important for them, but for you. After all, it is hard to take great photos if you are looking at a screen all day. Effective Instagram accounts post 1-3 pictures a day, not 100.


Выполняйте голосовые упражнения Читайте вслух. Записывайте свой голос Наймите репетитора по технике речи. Улыбайтесь во время речи.

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. Practicing vocal exercises can be a good way to develop your natural speaking voice. Practicing while looking in the mirror is the most effective way to achieve this, as are some of these ways:  Try to loosen your mouth and relax your vocal cords. You can do this by yawning widely, wiggling your jaw from side to side, humming a tune, and gently massaging your throat muscles with your fingers.  Increase your breathing capacity and volume by fully exhaling until all of the air is completely expelled from your lungs, then take a deep breath and hold it for 15 seconds before exhaling again.  Work on your pitch by singing the sound "ah", first at your normal pitch, then getting progressively lower. You can also do this with each of the letters of the alphabet.  Repeat tongue twisters like: Red leather, yellow leather. She sells seashells by the seashore. Peter piper picked a peck of pickled peppers. . In order to work on pronunciation, pace and volume, it is a good idea to practice reading aloud.  Pick a passage from a book or magazine, or better yet, find a transcript of a famous speech (such as one by Dr. Martin Luther King, Jr.) and read it aloud to yourself. Remember to stand up straight, breathe deeply and open your mouth fully when you speak. Stand in front of a mirror if it helps. Keep practicing until you are happy with what you hear. Then try to employ the same techniques as part of your everyday speech. . Even though most people don't like listening to the sound of their own voices, it's a good idea to record yourself speaking.  This can help you to pick up on any faults that you wouldn't normally pick up on, such as mispronunciations and speed or pitch problems. Nowadays, most phones will have a recording option that you can use to listen to yourself. You could also use a video camera (which could be helpful to check your posture, eye contact and mouth movement). If you're really worried about improving your speaking voice - for something like a debate, speech or presentation - then it might be a good...


Выполняйте домашнюю работу. Проверьте, нет ли мелочи под машиной или диваном. Попросите родителей давать вам больше денег. Выполняйте родительские поручения. Убирайте дома.

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Your parents might give you an allowance. A high allowance will work for getting rich quick. Chores without being asked are great bonus points. Even if you get five bucks a week, know that this money can add up very, very quickly. You never know what you might find! Look anywhere for loose change. Just make sure that your parents aren't planning to use that extra change. If you don't have an allowance, ask for one, but don't bother your parents. To convince your parents that you deserve a bigger allowance, do your chores extra well, do extra chores that you don't really need to do but need to be done, and be super helpful. Make an agreement with your parents. For example, tell your parents that you'll earn at least an "A" or "B" in all of your classes if you can get an extra $20 per month. Then, both parties are happy: Your parents are happy you're doing well in school, and you're happy that you get that extra dough. This works especially if you have a means of transportation, such as a car, but it's still doable even if you don't. Walking places is an option, as is taking the bus or asking a friend for a ride. Cleaning your parents' house can earn you cash in a few hours, especially if you do a good job. Make sure to hit the windows, the awnings and gutters. Make sure to get the inside of the house as well as the outside. Your parents probably don't want to do the kitchen or the bathroom, but because you're super-motivated to make some extra money, it won't be a problem for you. Get the proper cleaning supplies (all-purpose cleaner, rags, gloves, etc.) and get to work!


Выполняйте дополнительные обязанности. Делайте родителям приятное. Предложите родителям присматривать за младшим братом или сестрой. Подумайте о том, чтобы найти подработку. Проявляйте сочувствие и понимание к своим родителям. Сделайте семью своим приоритетом.

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Though you should prioritize the chores that you have already been given by your parents, you should try to do a little more to help them out every so often.  Your parents may work 40 hours or more per week and have to take care of you and your siblings, so they have quite a bit on their plate in addition to taking care of the house.  Take some time during the week to clean a little extra to relieve some of the burden off of your parents. Do a few extra loads of laundry when you have time or wash the dishes if you see some in the sink. Your parents very likely do nice things for you often, probably even more than you notice.  Take some time to think about ways to return the favor, but also to show your parents how much you love and appreciate them for all that they do.  This is a great way to go beyond just being good at home, but to show your parents how much their own goodness is important to you.  For instance, you could write your parents a letter expressing your love for them. You could bake them a batch of cookies or save up your money to buy them a gift. If your parents are together and both are working, they may find it hard to find the time to go out on a date with one another like they did before you were born.  If you are old enough, suggest babysitting your younger siblings so your parents can have some time to themselves.  They will appreciate the gesture and you will be able to spend time with your brothers and sisters. Extra money helps out any household.  If you are age 16 or older, consider getting a part time job if your parents consent.  This job will not only provide you with spending money so you have to ask your parents less often, it will also make you more responsible and will give you skills that are important for the workforce.  Your parents will appreciate you taking this initiative and it will give you an opportunity to get out of the house for a bit.  Consider looking for employment at the mall or at a restaurant. You can also babysit kids in your neighborhood or do errands for...


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

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


Выполняйте задания для сайтов. Заведите блог. Ухаживайте за чужими домашними животными. Работайте по дому. Продавайте старье. Делайте фотографии для клипартов. Пишите статьи.

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There are several websites, like Amazon's Mechanical Turk which will pay you a dollar or two to complete a basic, quick task. This can be a great way to make a couple of extra bucks in between homework assignments or to supplement a part-time job. Jobs like these are usually intended for people overseas, in places where that amount of money goes a lot further. Don't be surprised about how little it pays. However, if you can't find other jobs that fit with your hours, this really isn't a bad option. Start a website, put ads on it, and start churning out content that will amuse people. You'll need to do some advertising and SEO (search engine optimization) in order to ensure that you get enough viewers to really make some money, but running a blog is very easy to do if you're a good, entertaining writer. Make sure your blog covers something that you know a lot about, but that also covers something that's interesting to a fair number of people. You'll probably get a lot further with a blog on parenting advice than you will with a blog on 1980s model train re-paints. If you've got a good set-up or location, you can make some quick extra cash by walking dogs or pet-sitting. Just make sure that the owners know if you're dealing with more than one animal at a time. Some dogs don't get along well with others. You can begin by taking care of the pets of people you know. Once you've built up some references, advertise at your local grocery store. Once you've got a decent client base, you can always advertise online too, with websites like Yahoo or Craigslist. You can also do something similar and take care of people's houses. Work part-time as a house cleaner or maid. Alternatively, some people are nervous about leaving their house alone if they go on a long vacation. Develop a good reputation with lots of references and you can get paid to live in people's houses!  Start by working for people you know, like friends and family. Build a reputation and then advertise online or around your neighborhood. This may not be...


Выполняйте инструкции, которые дал вам врач. Тщательно мойте руке перед обработкой раны и после того, как наложили чистую повязку. Погрузите поврежденное место в солевой раствор (если врач назначил вам это). Используйте только питьевую воду для обработки раны. Нанесите на рану мазь с антибиотиком. Не используйте для обработки раны спиртовой раствор или перекись (пероксид) водорода. Регулярно меняйте повязку, чтобы ускорить заживление раны. Выполняйте все назначения врача.

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The most important part of caring for a wound is following your doctor’s instructions. If you have not yet seen a doctor for a wound, then do so as soon as possible. Your doctor may advise you to:  Keep your wound clean and dry. Cover your wound when you bathe or shower to avoid getting it wet. Clean your wound with soap and water or with a special wound cleaner. Replace your bandages regularly and when they become dirty or wet. Use an antimicrobial hand soap and warm water, and wash your hands for 15 to 30 seconds. Always wash your hands before and after cleaning the wound. Avoid touching the wound unless you’re cleaning it, and never scratch it if it’s itchy. If your doctor has advised you to soak your wound in a saline solution a certain number of times each day, then make sure that you do so. If not, then do not do this. Remove its dressing and soak a healing or closed infected wound in a container of warm saline solution for 20 minutes. If it’s not easy to soak the wound in a bowl, cover the wound with a clean cloth soaked in saline solution for 20 minutes. You can create your own saline solution by mixing two teaspoons of salt with one quart (about a liter) of warm water. If you wouldn’t drink the water you’re using to clean the wound, you shouldn’t use it. You can use distilled or filtered water, and heat it with salt on the stove. You can also just boil tap water and let it cool until it’s safe to use. Dab an antibacterial cream onto a cotton swab, taking care not to let the tip of the nozzle touch the swab. Use enough cream to apply a thin coating over the entire wound. Use a fresh swab if you need to squirt more ointment from the bottle. Use an over the counter cream if you haven’t been prescribed one from your doctor. You can also ask your pharmacist to recommend an over the counter antibiotic ointment. When it comes to treating wounds and skin infections, rubbing alcohol and hydrogen peroxide actually do more harm than good. Both interfere with the processes of healing and fighting infection. They...


Выполняйте кардио упражнения. Включайте в свой режим тренировок 2 силовые тренировки в течение недели. Избегайте тонизирующих упражнений для мышц шеи.

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Aerobic or cardio exercise will help burn calories and support your weight loss.  The Center for Disease Control (CDC) recommends that adults perform up to 300 minutes of moderate-intensity cardio each week, or up to 60 minutes per day 5 days of the week.  Try a variety of exercises like:  walking, jogging/running, biking, using the elliptical, swimming or dancing. In addition to helping support weight loss or a healthy weight, cardiovascular activities have also been shown to help manage diabetes, blood pressure and cholesterol levels. In addition to cardiovascular exercise, you should also include a few days of strength or resistance training.  The CDC recommends 2 days of strength training for at least 20 minutes a session.  It's also recommended to do a variety of exercises so that you will work each major muscle group (legs, chest, core, arms, etc).  There are a variety of activities that can count as strength training including:  lifting free weights, using weight machines, yoga and pilates. There are a variety of exercises that have been promoted to help get rid of neck fat; however, most have the opposite effect.  Although you might think that working or strengthening the muscles around your neck could help get rid of fat, these exercises may only bulk up your neck muscles.  Bulky muscles will make your neck look thicker, not smaller. In general, when you lose weight, you will notice a decrease in the amount of fat that you carry around your neck.


Выполняйте кардиоупражнения хотя бы 30 минут 5 раз в неделю. Отправляйтесь на пробежку. Займитесь интервальными тренировками.

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For fast weight loss, you should increase this to 1 hour 5 days per week. This exercise is the best way to reduce weight in your thighs, because it promotes quick body fat loss. Do 1 to 2 minute periods of sprinting every 5 minutes during your aerobic workout.


Выполняйте кранчи для мышц живота. Выполняйте упражнение “велосипед”. Выполняйте обратные кранчи. Выполняйте планку. Выполняйте боковые планки. Выполняйте движения пловца.

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Crunches are a classic abdominal exercise that can help tone and slim your waistline. This particular exercise will work the front of your stomach muscles. Remember that core exercises will not reduce your body fat or your love handles you need to reduce your overall body fat with diet and cardio for that. Strength exercises like crunches will develop your core muscles, but no one will be able to see them if there is still a layer of fat over the muscle.  Lay on your back with your knees bent. Stack one hand on top of the other on the back of your neck. Keep your elbows wide. Lift your shoulders a few inches off the ground, until you feel your deep stomach muscles engage. Raise up 1 more inch, so you lift your upper back off the ground. Slowly lower your upper back down to the floor. Repeat this crunch in three sets of 10 to 100. Once you feel you are ready for the advanced version, raise your legs so that they are straight in the air or bent in a tabletop. This version of the crunch will work into the sides of your stomach and hips.  Return to the original crunch position. Lift your legs so that they are in a tabletop position. Your knees are bent and your shins are parallel to the ground. Raise your chest until your shoulders are off the mat. Twist toward your right leg. Simultaneously extend your left leg out so that it is straight out and parallel to the floor. Reach your right leg out and bring your left leg in as you crunch toward your left to meet it. You will not be able to touch your arms to your inward knee. Keep your elbows wide, so that the effort remains in your abdomen, not your neck. Do two to three sets of 10 to 20. Similar to a regular crunch, this exercise also works the front of the abs, especially the lower abdominal muscles.  Raise your legs in the air so they are straight above your hips. Keep a slight bend in the knees. Flex your deep abdominal muscles inward. Move your legs toward your elbows. Slowly return to a straight position. This will work your lower abdominal muscles. Do two to...


Выполняйте легкие упражнения. Потребляйте больше кальция. Употребляйте продукты, богатые калием.

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You can rest your pinched nerve and still keep your blood pumping. Good blood and oxygen circulation and toned muscles can actually help heal the pinched nerve.  Daily activity should be done conservatively and only when it is comfortable for you. Try going swimming or for walks. These will help to move your muscles naturally while placing a minimal amount of stress on the joints and tendons where the pinched nerve is.  Inactivity can lead to a loss of muscle strength and cause the healing process of the pinched nerve to take much more time.  Keep good posture when exercising or resting. This will help to ease tension at the location of the pinched nerve. Maintaining a healthy weight can help prevent a pinched nerve. One of the underlying factors of a pinched nerve is a calcium deficiency. You should start eating more calcium rich foods such as dairy products like milk, cheese, and yogurt and leafy greens like spinach and kale. This can help the nerve and also improve your overall health.  You can also take calcium as a supplement. You can buy these from many health food stores, general stores, or pharmacies to take on a daily basis. Follow the directions or consult your doctor if you are unsure of how much calcium to take. Never take more than the recommended dose. Check labels of packaged foods to see if they are calcium fortified. Many brands offer a calcium enriched product in addition to their usual products. Potassium is a key ion involved in cell metabolism. Because it causes weaker connections between nerves, a lack of potassium can sometimes contribute to symptoms of a pinched nerve. Increasing potassium in the diet may help to restore proper balance to your nerve function and alleviate your symptoms.  Foods rich in potassium include apricots, bananas, avocados, and nuts. Drinking fluids like skim milk and orange juice can help to increase potassium absorption. Potassium supplements, similar to calcium supplements, can be taken on a regular basis in addition to a healthy diet. Talk to your doctor...


Выполняйте маневр (упражнения) Эпли. Попробуйте выполнять маневр “полусальто”. Выполняйте упражнения Брандта-Дароффа. Выполняйте по утрам упражнение "глазная повязка". Посмотрите в одну точку. Повращайте головой в разные стороны.

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Also known as the canalith repositioning procedure, the Epley maneuver helps to reset the balance mechanisms in the inner ear by repositioning the particles in the vestibular organs (the balance organs). These particles can get trapped in the inner ear, which causes dizziness. You can do this at home, although it should be demonstrated by your healthcare professional before you undertake it yourself as it does require some quick movements. Note that the Epley maneuver is effective in 90% of cases, but it can cause an intensification of vertigo initially. Consider asking a friend or family member to act as your assistant so that your head lands in the right spot each time. Here's how to do it:  Sit on a bed. Turn your head 45° by looking to the right. Lie back quickly and place your shoulders on the pillow. Your head will be lower than your shoulders and you will still be looking 45° to the right. Remain in this position for 30 seconds. After the 30 seconds, turn your head 90° to the left. Do not raise your head during this movement. Remain in this position for 30 seconds. Turn your entire body and your head another 90° to the left and wait for 30 seconds. At this point, you should be lying on your left side. Your head should still be lower than your shoulders. Repeat this exercise 3 times daily for best results. Also known as the Foster maneuver, this is another good exercise and, unlike the Epley maneuver, does not require an assistant. One study found that patients who did both exercises experienced symptomatic relief but reported less dizziness and fewer complications when doing just the Half Somersault. You will likely need to do this exercise multiple times before you experience some relief. Follow this procedure:  Get down on your knees and look up at the ceiling for a few seconds. Touch the floor with your head. Tuck your chin slightly towards your chest so your head moves toward your knees. Wait for the vertigo to subside (about 30 seconds). Turn your head in the direction of your affected ear (i.e.,...


Выполняйте обещания и ведите себя ответственно. Осмотрительно говорите о других знакомых женщинах. Честно отвечайте на важные вопросы, но используйте безобидную ложь, когда это уместно. Доверьтесь девушке. Будьте вежливы в сети и по телефону. Защищайте свою девушку перед другими людьми.

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Be punctual, maximum 10 minutes late ever, and make it a priority to keep your word to her and also to other people. A woman that sees that her man cannot keep his word, regards him not safe enough for a serious relationship. If you are hindered to keep a promise, warn about it in time, and make up for it afterwards, so she sees that you are a trustworthy man. A broken promise is often seen as the same as a lie. Asking for forgiveness is better than a lame blaming of circumstances. With time she will feel your real priorities. Show responsibility with studies, work and money. That signals that you possibly also could take responsibility for a family in the future. An irresponsible man can easily be seen as ridiculous and not a stable partner. If you have female friends that you would like your girlfriend to befriend or if you want her to trust you in your friendships with other women, never compliment your female friends' physical attributes.  If you have something positive to say about a female friend, say something about her personality, as in, that she is warm, friendly or creative. Or when it is really obvious: smart, famous, sporty etc. Whatever you do, don't lead in with, "My friend is coming to town and I really want you to meet her. You'll really like her. She's gorgeous! All of my friends can't keep their eyes off her - when she's around, conversation stops because all the guys just keep staring at her!" Understand that your girlfriend may be suspicious of your female friends at first. Always uplift your girlfriend so that knows that she is the only one in the world that you have eyes for. Your friendships with your female friends will be accepted much more smoothly if you follow this step. Avoid much contact with female friends that have no stable relationship, but possibly mention that she could be a good partner to someone else. Talk about the female friend mentioning her boyfriend/husband too. Major lies will drive a wedge of suspicion and mistrust between you and your girlfriend that you may...


Выполняйте определенные виды силовых упражнений. Каждую неделю отводите пару часов на кардионагрузки. Наслаждайтесь активным хобби. Преодолейте пассивный образ жизни.

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Start lifting weights, doing yoga or getting in some form of weight-based training regularly. Resistance training firms and tones muscles, which can result in a smoother appearance around the hips and thighs as those muscles press against the skin. Muscle also burns more calories in a resting state than other types of tissue, helping decrease the overall amount of fat stored in the body.  Make time for 3-4 hour long resistance training sessions every week. Emphasize movements like squats, leg lifts and lunges that target the muscles in the thighs. In addition to weight training, spend a few hours a week on the treadmill, stationary bike or elliptical. When kept up at a moderate intensity, steady-state cardio training burns a massive amount of calories, shrinking pockets of concentrated fat that cause that pocked, dimply cellulite look. Exercise is one of the best steps you can take to begin reduce cellulite right away.  Start small and pace yourself as you increase the intensity of your workouts. Simply going for a long walk is enough to make a difference when you’re just getting started. Try fasted cardio once or twice a week (performing cardiovascular exercise on an empty stomach or after only having a small snack). Without stored glycogen in your muscles, your body will go straight to burning fat for energy. Even if you lack the means or the motivation to make it to the gym, you can find healthy ways to be physical and rid troublesome areas of unwanted fat. As often as you can, get out and go for a jog, swim or bike ride. Take some yoga classes, go kayaking or toss a frisbee at the park. Taking part in a sport or pastime you actually have fun doing makes you more likely to get active, and stick with it.  Finding a friend to join you in an activity can make it more enjoyable. Since you’re trying to target cellulite in the thigh area, make sure your physical pursuits require you to use your legs extensively. Reverse the effects of sitting all day by spending more time on your feet, even if that just means...


Выполняйте письменные упражнения. Вдохновляйтесь окружающим миром и близкими вам людьми. Выберите конкретную тему или идею. Выберите поэтическую форму. Почитайте примеры поэзии.

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A poem might start as a snippet of a verse, a line or two that seems to come out of nowhere, or an image you cannot get out of your head. You can find inspiration for your poem by doing writing exercises and using the world around you. Once you have inspiration, you can then shape and mold your thoughts into a poem. Inspiration for a great poem is all around you, even if you don’t see it just yet. Think of every memory, situation, and moment as a possible topic and you’ll start seeing poetry all around you! You can start your poem by focusing on a specific theme or idea that you find fascinating or interesting. Picking a specific theme or idea to focus on in the poem can give your poem a clear goal or objective. This can make it easier for you to narrow down what images and descriptions you are going to use in your poem.   For example, you may decide to write a poem around the theme of “love and friendship.” You may then think about specific moments in your life where you experienced love and friendship as well as how you would characterize love and friendship based on your relationships with others. Try to be specific when you choose a theme or idea, as this can help your poem feel less vague or unclear. For example, rather than choose the general theme of “loss,” you may choose the more specific theme, such as “loss of a child” or “loss of a best friend.” Get your creative juices flowing by picking a form for your poem. There are many different poetic forms that you can use, from free verse to sonnet to rhyming couplet. You may go for a poetic form that you find easy to use, such as free verse, or a form that you find more challenging, such as a sonnet. Choose one poetic form and stick to that structure so your poem feels cohesive to your reader.  You may decide to try a poetic form that is short, such as the haiku, the cinquain, or the shape poem. You could then play around with the poetic form and have fun with the challenges of a particular form. You may opt for a form that is more funny and playful,...


Выполняйте планки. Выполняйте боковую планку. Выполняйте боковую планку с  махами. Делайте боковые кранчи.

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Get in a push up position. Hold it for 30 seconds to 2 minutes while breathing deeply. When you are in a push up position, transfer weight to your left hand and left foot. Turn sideways so your right foot is on top of your left. Make sure your hand is right under your shoulder. Keep your body straight and hold the position for 30 seconds to 2 minutes. Switch sides. Get into your side plank position. Lower your left hip 2 inches (5cm), then raise it 4 inches (10cm). Do 10 dips on each side. Get on your back with your feet straight up in the air. Raise your chest up, off your shoulders, using only your abdominals. Raise your hands in the air. Reach your right arm toward your right foot, by twisting at the waist. It should be a small movement. Repeat 20 times on each side.


Выполняйте плиометрические упражнения, чтобы нарастить мышцы ног.

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Plyometric exercises are one of the best ways to improve your vertical leap. These exercises use explosive force to train and build your muscles. These exercises all incorporate jumping and rely on your body weight to achieve results.  Limit your plyometric workouts to twice a week with at least two days of rest between workouts. Give yourself at least one full rest day per week.


Выполняйте по одной вещи за раз. Делайте частые и короткие перерывы. Избавьтесь от отвлекающих факторов. Присутствуйте здесь и сейчас.

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Splitting your attention among multiple tasks makes the quality of thought that you're giving to each task less. A recent social and psychological study revealed that chronic multi-tasking in a variety of interactive media makes us poorer students, workers, and less efficient learners.  Start prioritizing the most important things you have to do each day and just focus your attention there. Write out a list to start the day, and work through it. Finish one thing before starting another. Even if you find something challenging, stick with it until you're done. Switching between tasks is often more difficult than finishing something you've started. Recent studies show that as short a break as five minutes every hour results in more efficiency than a single long break in the middle of a workday. Let your brain rest and refresh, to give yourself the best chance of staying mentally strong throughout a difficult task. For lots of people, the chatter of the radio in the background, or the noise of the television is part of almost every minute. If you have a lot of white noise and static in your life, try replacing it with soft relaxing music. Let yourself focus on doing one thing only, instead of trying to entertain yourself while you work.   Focusing more on what you're doing will have the added benefit of letting you finish your work more quickly. If you're trying to watch a show at the same time, it'll take longer. Want to really eliminate distraction? Get off the Internet. When you're trying to study and Facebook is only a click away, it's awfully tempting to mess around. Use a web-blocker or a site-blocker if you can't unplug yourself. Leave your phone in another room or on silent so you avoid frequently checking it. It may sound overly simple, but one excellent way of focusing your attention back to a task when you find your mind wandering is to remind yourself, "Be here now." Don't think about what you're eating for lunch, or what you're doing later tonight, or what's going to happen this weekend. Just be here...


Выполняйте по одному пункту за раз и доводите его до конца. Решите, что поручить другим и что пойдет своим чередом. Чередуйте разные задачи из списка. Начните с менее привлекательных или наиболее сложных задач. Помните: По мере выполнения задач вычеркивайте их из списка.

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It's difficult to work your way through the list by cherry-picking and doing a little bit of everything. After several hours, your list will look just like it looks now: incomplete. Instead of working in little bits, do one thing until it's finished and then move to the next thing on your list after a short break. Don't work on something else on the list until you're finished with the first and most important things. Alternatively, you can look for projects from multiple lists that might be effectively combined. While it may not be a great idea to try to review your math notes and write your history paper at the same time, you might be able to sit at the laundromat and wait for your clothes to dry while studying, saving time getting important tasks finished. If the Internet is on the fritz at your house, it may be tempting to head to the library, start reading up on wi-fi so you can diagnose the problem from scratch, but not if you've got to finish cooking dinner, grade twenty papers by the next morning, and do fifty other things. Might it be better to call the cable company instead? It's ok to decide something just isn't worth the time, or that delegating a task at a cost outweighs the time you might spend on it. You could buy new expensive fence wire, or you could salvage your own by combing through the junkyard painstakingly, sifting through rough scrap for several hours in the hot sun, but if it only turns out to be a few bucks of savings, it might be more worth it to buy new wire. Breaking up the sorts of activities you do will help keep you fresh throughout your tasks and help you move through your list more quickly. Alternate a homework list with a housework list to be the most effective worker you can be. Take short breaks between them and do different tasks. You'll stay fresh and efficient. Depending on your temperament, it can be good for your own morale if you accomplish the thing first that you're looking forward to the least. It might not necessarily be the hardest or the most important thing,...


Выполняйте поднятия подбородка. Скручивайте шею. Тренируйте подкожные мышцы шеи. Используйте теннисный мяч. Жуйте жвачку.

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This exercise helps to strengthen and tighten the muscles in your face and neck. To do it, stand with your back and neck straight. Raise your chin toward the ceiling and look at the ceiling. Pucker your lips toward the ceiling and hold for a count of 10 seconds. Repeat 10 times. Do the exercise every day for best effect. Stand with your spine upright. Turn your head to the side so that your chin is parallel to your shoulder. Your eyes should be looking off to the side, too. Slowly roll your head downward, then up to the other side. Repeat 10 times. This is the muscle that runs down your neck from your jaw. Stand with your neck erect. Tighten the tendons in your jaw by pulling your lips up over your teeth and turning the corners of your mouth downward, almost as if you were frowning. Hold for 10 seconds, then relax. Repeat the exercise ten times. Place it against your neck and hold it there with your chin. Press your chin against the ball tightly, then slightly release. Repeat ten times. This is an easy exercise to do, since it hardly requires any thought. Chewing gum keeps your jaw muscles strong, helping to reduce a double chin.


Выполняйте правильные упражнения на пресс. Избегайте продуктов, вызывающих вздутие. Пейте много воды.

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During pregnancy, the outer muscles in your abdomen stretch to make room for the growing baby. After the baby is born, those muscles can stay stretched and separated, giving your stomach a pouched appearance. To get the muscles back into shape, use the following techniques:  Brace your stomach. Sit or stand up straight with your shoulders back and focus on tightening your stomach muscles and sucking your stomach in. Repeating this exercise throughout the day helps tighten the muscles over time. Make the exercise harder by using a weight. Hold a dumbbell outstretched in front of you while you tighten your stomach muscles. You can even use your baby as a weight.  Don't do crunches. Doing crunches can actually cause the muscles to stay separated, since it puts pressure in the wrong place. You can make your stomach look slimmer by avoiding foods and drinks that cause bloating and make your stomach look distended. Limit the following substances while you're trying to lose baby weight:  Salty foods. Salt causes water retention, so stay away from salty snacks like chips and pretzels. Carbonated beverages. Sodas, even plain soda water, causes gas, and can make your belly look bloated. Drinking water will help you lose water weight and flush toxins from your system. You'll look slimmer, and you'll feel more healthy and energetic. If drinking 8 glasses of water a day is tough for you, try getting water by drinking herbal tea and eating whole fruits and vegetables.


Выполняйте приседания. Прыгайте со скакалкой. Достаньте свой велосипед, либо запишитесь в велосипедный клуб. Выполняйте становую тягу, приседая на одной ноге. Займитесь йогой. Выполняйте упражнения для торса.

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These require no special equipment, increase your balance, and strengthen your leg muscles.  Begin in a standing position. Sit back as if you are sitting on a chair, but don't actually use a chair. Keep your knees from moving too far forward. Don't let them go past your feet. Keep moving back until you feel your muscles begin to strain. Stand back up. Repeat until your muscles start to tire, and then take a break. Jumping rope can build muscle and help increase speed.  Begin with jumping with both feet. Stand with the rope behind you, bring it over, and lightly jump. You don't need to make an exaggerated jump, just enough to let the rope go under your feet. Continue increasing speed until you have a steady rhythm that you can maintain. This type of training builds endurance.  Move on to alternating feet as you jump. Each time the rope comes around, switch to the other foot. You're basically running in place with a jump rope. This technique uses the same stride and muscles as running, so it helps to build a good rhythm for later running.  Begin with a minute, and break for 30 seconds. As your endurance builds, you can add time between breaks, up to 3 minutes. Repeat as many as five times. Cycling requires you to have flexible hips for rotation, just like running. It also works on your pacing.  Cycle instead of one of your weekly runs. Since cycling uses the same muscles and rhythms as running, it can help you increase your strength and speed over time. Choose a flat area or one that only has a slight incline. Try to mimic the same speed you normally would running, such as 90 rpms on the bike if you normally run at 180 steps per minute.  Incorporate sprints that mimic your runs. That is, if you normally alternate between sprinting for a minute and slowing for a minute, do the same on your bike. Dead lifts help balance and build muscle, increasing your speed.  Bend forward with a weight in each hand. At the same time, lift one leg backwards. Keep the knee of the other leg bent. Lower the weights to slightly...


Выполняйте разные упражнения. Ешьте по 20–30 грамм белка каждые 3 часа.

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If you perform the same action day after day, then your muscles will grow fatigued and overly tired, instead of strengthening. Mix up your physical activities by doing both cardio and weight training. Take a yoga class, do some water exercises, or plan a quick bicycle ride. Creating an exercise schedule will help you meet your health goals while adding variety. For example, on Mondays you might consistently take a yoga class, whereas Fridays are for cycling. Plan your meals around healthy proteins, such as chicken, fish, legumes, soy, milk, and eggs. Eat filling snacks, such as almonds or Greek yogurt, in between meals. Protein helps build muscle tissue.  If you don’t currently have this amount of protein in your diet, it’s not necessary to jump to these levels immediately. Instead, gradually add more proteins into your meals and monitor how your body responds. You can also drink some of your proteins by making healthy shakes using Greek yogurt, milk, and whey powder. Use a milk substitute, like almond or soy milk, if you need to.


Выполняйте свои обязанности по дому. Хорошо учитесь в школе. Добейтесь успехов во внеурочной деятельности. Будьте послушным.

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This is a great way to show your parents you care about their concerns. Your parents care about the way your home looks, and being active in helping them maintain that home will make them happy. It will also help keep peace in your home. This will also impact your parents well-being.  Do your chores without being asked to. That eagerness to help will be much appreciated, and will earn you brownie points with your parents. Do more than you are asked. If your daily chore is to sweep the kitchen, start sweeping the hall as well. If you see something needs to be done, go ahead and do it. That will lighten the burden off of your parents and really mean something to them. Help your parents out when you see them working around the house. If your dad is raking the leaves, go grab a rake and join him. If your mom is mopping the floor, take the mop from her and let her get a break. Your parents are doing a lot, and it would make them happy if you were considerate of all that they do. Show up every day and dedicate yourself to your studies. Parents want to be proud of your achievements, and giving them something to be proud of will make them very happy. You do not have to be a straight A student, but just showing that you care about school will go a long way in their book.  Do not skip school. This could create a world of problems for yourself and your parents. If you have to miss for something, clear it with your parents first before you miss a day or a few hours of class. Let them know if you are struggling in a subject. It is better to be honest and get the help that you need instead of hiding it or just giving up. This shows maturity and that you really care about your performance at school. Be good in class. You can be a smart, well-graded student and still have issues with behavior. Make sure your teachers only have good things to say about you. This will make your parents happy since you are taking their parenting to heart. Find out what you are good at, and join a club or team that supports that endeavor. It is...


Выполняйте сгибания рук со свободным весом или в тренажере для тренировки бицепсов. Используйте тренажер для мышц груди. Тренируйтесь на тренажере для мышц плечей. Попробуйте другие силовые упражнения.

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Grip a barbell from below with your palms facing up.  Grip the barbell in such a way that the weights on either end are equidistant from each hand, and place each hand shoulder-width apart from the other.  Lift the bar to your chest using your elbows.  Keep your elbows pinned to your side as you lift.  Sliding your elbows behind your ribs will decrease the amount of work your biceps do. Don’t swing the bar up using the momentum from your hips. Sit at the chest press machine and adjust the seat for your height.  The handles should be situated near the middle or bottom of your pectoral muscles.  Lay your hands on the handles of the machine.  Your shoulder blades should be retracted.  If they are not, adjust the position of the machine’s handles so that they are.  Keeping your head and chest up, press the handles forward, extending through the elbow. Pause briefly when you’ve reached your maximum extension, then return the handles to a position just beyond the starting position in order to keep the tension on. The machine shoulder press is not unlike the chest press, except that instead of pushing forward, you push up.  Grip the handles of the machine, keeping your elbows in line with your torso.  If your elbows are not lined up with your torso, adjust the level of the seat.  Lift the handles as you exhale.  Extend your arms slowly.  When you reach your maximum extension, hold the position briefly, then bring the handles back down to a place just above the starting position. There are many other resistance exercises that could lower your myostatin levels.  For instance, you might want to do squats or lift free weights. Resistance bands are also good and very easy to use at home.


Выполняйте серию полуприседов. Поза лягушки. Выполняйте разведение ног у стены. Делайте полувыпад.

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Stand up straight with your legs slightly wider than shoulder-width. Lean forward until you can touch the ground. Stretch your left leg straight out to the side. At the same time, bend your right knee into a partial squat. Start by doing 5 reps of this move on each leg. You can always build up to more reps as you develop. Get down on all fours on an exercise mat. Slide your knees apart while keeping your toes pointed back. Slowly move your hands forward on the mat. Your torso will start to lower towards the mat. In a controlled way, let your hips shift towards the mat, while your thighs will continue to open outwards. Hold this position for 30 seconds before regaining your starting position. Depending on your level of flexibility, your hips may not open all the way. It’s okay to prop yourself up on your forearms or hands. You can even continue this move until you are completely lying down and then repeat. Position yourself with your hips pushed against a wall and your legs stretched out vertically on the wall. Slowly slide your legs along the wall to separate them, moving into a straddle position. Your heels should stay touching the wall the entire time. Stop and hold the position for 1 minute when you start to feel tension in your hip muscles. Return your legs to their starting position and repeat. If you want a more challenging stretch, press your hands against your thighs as you move your legs outwards. Position yourself in a kneeling position with both knees on the ground with your legs flat on the mat behind you. Move one of your legs forward in front of you with the knee in a right angle position. Place your hands on your hips, keeping your torso in a vertical position. Then, slowly lean your hips forward. When you feel tension in your muscles, hold this position for 30 seconds. Return the leg to its prior position and repeat with the other leg.  If your form is good, you should feel a stretch in the front of your thighs and your groin area. If you feel the stretch somewhere else, you may not have the...


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

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Monday: Run 2 miles (3.2 km). Try to run for as long as you can at your goal pace. Track yourself to see how long you can maintain the pace that you want.  Tuesday: Run 6 to 8 sprints of 1/4 mile (400 m) at a pace of between 90 seconds to 2 minutes per interval. Between each interval, jog slowly for 1 to 2 minutes so that your body can recover.  Wednesday: Take the day off, swim or do an upper body workout.  Thursday: Run 2 miles (3.2 km), timing your pace to see how quickly you can complete your miles. Then, jog 2 miles (3.2 km) at a slower pace.  Friday: Run 3 miles (4.8 km) worth of intervals at a pace of between 90 seconds to 2 minutes. Really push yourself today to see if you can increase your pace. If you drop below your pace, take 2 minutes to walk or jog and then try to get back on pace. If you can't keep up a steady pace, go back to intervals. Just push yourself as hard as you can.  Saturday: Jog 4 to 6 miles (6.4 to 9.7 km) at an easy pace. Monday: Run 2 miles (3.2 km). Stay at goal pace throughout both miles.  Tuesday: Run 6 to 8 sprints of 1/2 mile (800 m) at a pace of between 3 and 4 minutes. You want to increase your distance while keeping your pace the same.  Wednesday: Take the day off, swim or do upper body strength training  Thursday: Run 2 miles (3.2 km) at your goal pace and then jog 2 miles (3.2 km) at a relaxed pace.  Friday: Run 3 miles (4.8 km) at your goal pace. If you can't keep up your goal pace, switch to intervals or try walking or jogging for 2 minutes before trying to run again at goal pace.  Saturday: Long, leisurely run of 4 to 6 miles (6.4 to 9.7 km). Make sure to stretch well.


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

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It's no myth that certain exercises can make your breasts look perkier--and therefore, bigger. Hit the gym and do some moves that target your problem area. For example, you can do multiple exercises with a light set of weights. Try weighted cross-punches and chest presses.  If you are having trouble, don't be afraid to ask the staff at your gym for advice--that's what they're there for. To make this more enjoyable, grab a friend and do your work-outs together. Hormone therapy is not for everyone, but it can be really helpful for those who have (or are recovering from) a medical condition. Breast tissue is very sensitive and can be very responsive to changes in your hormone levels. Often, these changes result in growth.  Ask your doctor if a medication that adjusts your hormone levels is right for you. One of the most common pills is the prescription birth control pill, which has a common side effect of breast growth. For many women, having larger breasts goes hand in hand with growing older. Some women develop more slowly or at a later rate than others. Your age can play a large role in the size of your breasts. Breasts develop during puberty and again during a woman's childbearing years. To have larger breasts, sometimes the best course is just to be patient and let nature take its course. In addition to being composed of breast tissue, breasts are also made up of fat tissue. Therefore, when you gain weight, you typically gain it in your breasts. If you are unhappy with your chest size, ask yourself how you feel about the rest of your shape. Is it possible that you are too thin? A healthy diet and exercise regimen can help you achieve the body shape that you want.


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

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There are lots of ways to relax, which can include journaling, playing or listening to music, and lighting candles and taking a bath. One way to relax that helps the mind and body is through progressive muscle relaxation. While lying down, systematically tense and relax certain muscle groups. You can start with your feet and move upward, tensing first your toes, then releasing the tension. Then move to your ankles, shins, knees, thighs, buttocks, stomach, arms, chest, neck, and face. Set aside 5-10 minutes each day to practice relaxation. Regular meditation can help rewire the brain and activate parts of the brain responsible for joy and serenity. Mindfulness meditation can be used to deal with stress and anxiety. Simply be fully in each moment and observe yourself and your surroundings without placing judgment or evaluation on any experience.  You can practice mindfulness while walking (noticing each step you take, the pace at which your body moves), and in sitting meditation by observing each thought that comes to mind, yet not judging it or following it, but just observing. Practice mindfulness while eating. Smell the food before putting it in your mouth. Once eating the food, observe the texture, flavor, and temperature. Do this with each bite you take. Both alcohol and nicotine may give a small feeling of relief, but actually increase anxiety as they wear off.  Resist your urge to turn to alcohol or nicotine as ways to cope with stress and anxiety. Instead, use relaxation, meditation, or another coping strategy.


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

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Your parents have rules that sometimes might not make sense to you. Mostly, these rules are meant to keep you safe and to teach you good values. Respect these rules and follow them. Helping around the house is a great way to get on your parents’ good side. Housework is an added stress for anyone, and it typically falls on parents’ shoulders to keep the household together. As you get older, take on more responsibility around the house by offering to walk the dog, fold laundry, clean windows or vacuum the car. If you get into trouble because of bad grades, try to make changes in how you are doing in school. Schedule the same time every day to do homework. Set up a study group a couple of days before a test. Hopefully, this will improve your grades, but at the very least, your parents will be able to see how hard you’re trying to improve. Get a tutor who can help you learn school material. Sometimes tutors charge a fee, but you may also be able to get a tutor through your school for free. Talk with your guidance counselor about this option. When you anticipate that you might get in trouble over something, schedule a time to talk with your parents again. Give them a heads up that you’re getting a bad grade in one of your classes, for example. The key here, though, is to also tell them what you’re doing to try to stay out of trouble. Tell them, for example, that you’re taking the initiative to ask the teacher for extra help.


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

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Resistance training of any kind can improve health and build muscle.  But to lower myostatin levels, you’ll need to engage in high-intensity resistance training (HIRT).  This means doing resistance training that pushes you to your physical limits. HIRT requires doing full-body workouts.  In other words, your resistance training regimen should work your arms, back, and legs. Instead of limiting your set by the number of repetitions per exercise, limit it by a length of time.  Perform as many repetitions as possible without resting during the time limit you’ve set.  For instance, do 10 push-ups, 10 pull-ups, 10 leg extensions, then 10 biceps curls as quickly as possible over the course of about 10 minutes. If you’ve gone through the 10 biceps curls before the 10-minute time limit has elapsed, start the cycle again by doing 10 push-ups. Rest one or two minutes between each superset, stretching the muscles you’ve used. HIRT can be physically taxing.  Talk to your doctor before adopting a HIRT exercise regimen and don’t perform HIRT more than three or four times per week. Give your body time to rest and heal, too, ideally at least one day between workouts. It’s best not to do HIRT sessions on back-to-back days. When doing resistance training, you must choose the right weight for you.  Start at the lowest weight for whatever machine or barbell you’re using.  Perform 10-12 reps.  If you find that it was very easy and you don’t feel taxed by the end of your 10-12 reps, add weight in small increments.  You’ll know you’ve found the right weight for you when 10-12 reps is significantly taxing.


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

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You'll need to follow your doctor's recommendations following treatment. Be prompt and consistent when checking in with your primary physician. You'll need to work together to create target goals for your blood pressure. Usually, you're goal will be to get your blood pressure to less than 140/90. Make sure you consume no more than 2,000mg of sodium a day. Too much sodium can increase your blood pressure and put you at risk for heart attack and stroke. Make sure you're eating fresh fruits and vegetables and avoiding processed foods. These items can high high sodium contents. Refrain from buying canned goods, since they contain salt in order to preserve the color and to keep the food fresh. If you do purchase canned goods, look for low-sodium or no-salt options. Although activity will be limited until you are out of the hospital, you can resume normal activities and exercise once your blood pressure has stabilized. You can do aerobic (cardio), resistance or weight training, and isometric resistance training. These all work to decrease diastolic and systolic blood pressure. Systolic blood pressure is pressure measuring when your heart contracts while diastolic blood pressure measures the pressure when your heart rests between beats. Adults should exercise a total of 2 hours and 30 minutes a week, according to the Surgeon General. Try to do a moderate-intensity exercise like walking, biking or swimming. If you're obese, your arteries have to work harder to supply your body with blood which raises your blood pressure. Determine your Body Mass Index (BMI) using an online calculator. According to the Centers for Disease Control, if you have a BMI of 30 or higher, you're considered obese. Work to lose weight and reduce your BMI to within the range of 25 and 30. Reduce your caloric intake and exercise regularly. This is the safest way to lose weight. Smoking decreases the amount of oxygen going to your heart, increases your blood pressure and heart rate, increases blood clotting, and damages cells that line your...