Точно подсчитайте сумму денег, которую вы хотите обменять. Узнайте обменный курс валюты, которую вы хотите получить (то есть валюты, на которую вы хотите обменять свои деньги). Вычислите сумму, которую вы получите в результате обмена.

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Think about how much money you're budgeting for the trip. Or, if you know how much money you'll need in the other country, work backwards and start with the foreign currency. You can find this information on a Google search, or on several banking or financial websites. Note that you want to set the currency you have to 1; the value listed next to the currency you're exchanging to is the exchange rate. Multiply the money you've budgeted by the exchange rate.  The answer is how much money you'll have after the exchange.  If "a" is the money you have in one currency and "b" is the exchange rate, then "c" is how much money you'll have after the exchange.  So a * b = c, and a = c/b.  For instance, say you want to convert Euros to US dollars.  At the time of this revision, 1 Euro is worth 1.09 US dollar.  Your exchange rate is 1.09.  If you're planning on taking $1500 Euros with you, you would multiply 1500 by 1.09.  The answer, 1632.61, is how much money you'll have in dollars after the exchange. Here's an example of the "work backwards" method.  Say that you know you'll need 20,000 Hungarian forints for your trip. You discover that 1 US dollar is equivalent to 226.43 forints. To figure out how many US dollars you would need to save at the current exchange rate, divide 20,000 by 226.43.  The answer, 88.33, is how many US dollars you need to exchange.


Точно следуйте советам мастера по уходу за татуировкой. Скройте татуировку при помощи косметики. Скройте татуировку под одеждой и аксессуарами. Сохраняйте нейтральный тон, если речь зайдет о татуировках.

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If you get an infection, you're going to have to tell your parents, because you may need medical treatment. Tattoo aftercare includes not picking at or scratching your skin, which could make your parents suspicious, anyway.  Don't try to hide your new tattoo by re-wrapping it. The tattoo artist will cover the piece immediately after tattooing and instruct you when to take it off. Do not wrap it again, with a bandage, cloth, or anything else. Tattoos cannot be submerged in water for at least two weeks afterwards, so if you are on the swim team, wait until the off-season. Tattoos can "weep" for a few days, so be aware some fluid (clear or the color of your tattoo) may soak through your clothes. You should try to wear something loose anyway, so the tattoo can get air and heal. Once your tattoo is fully healed, you can disguise it with makeup. There is high-quality makeup made for this specific purpose, and it actually works. Many are strong enough to stay on all day, won't rub off, and may even be waterproof.  In a pinch you can use white face paint to cover a tattoo. Paint two layers over your tattoo (allowing the paint to dry in between layers), then cover with liquid foundation the color of your skin. A spritz of hairspray can help keep it in place.  If your tattoo is very dark or has bring colors, purchase a primer as well. This will neutralize the colors of the tattoo so it won't show through your coverup. If you strategically placed your tattoo, it should be easy to hide with long sleeves, a thick watch band or bracelet, a bandaid or a ring. Just wearing your hair down can cover a tattoo behind your ear or on the back of your neck. Try not to be adamantly anti-tattoo. Say something like, "Actually, I think they can be really beautiful if they're done well." You could even hint that you would consider getting one someday. If you say there's absolutely no way you would ever get one in a million years and then your parents see the one you've been hiding, you're going to come off as a bigger liar.


Тошнота лишь предупреждает организм о проблеме. Уменьшите количество стрессовых факторов. Пересмотрите свои обязательства. Возьмите отгул.

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Nausea is a bodily symptom of anxiety that alerts you to an emotional state. Instead of seeing it just as a problem or discomfort, see it as an alert that your emotions or mental state or off-kilter. You may be so used to feeling anxious that you fail to experience fully the emotional state your body is reacting to, and this is your body’s way of saying, “Pay attention!” Acknowledge that you are feeling anxious. Then, choose how you want to handle the anxiety and reduce your stress in the moment. If there are things (or people) in your life that cause you stress, consider cutting back or cutting them out. Perhaps you have one friend or family member that comes to you with problems or that relies on you more than he or she should. Talk to this person and say that you are no longer available to fill this type of role.  Say, “I value our relationship, yet I feel like you come to me for things that I have a hard time dealing with. It would be helpful to me if you found other people to lean on besides me.” Maybe you have a commute that causes you stress. Consider taking the train or an alternate route that is less trafficked. Think of all of the things in your life that cause you stress (whether good or bad): work, school, family, partner, children, volunteering, meetings, presentations, travel, being sick, etc. If you’re feeling overwhelmed, see what things can either be cut out or cut back. The less stress that’s in your life, the less anxiety will be triggered. If you feel overwhelmed at work, consider asking to reduce your workload or share responsibilities with another co-worker. If you feel like you just can’t get away from the stressors in your life, take a few days off. Allow yourself some time to reset, do things you enjoy, and get away from the things that are causing you stress, even if it’s momentary. While on this break, don’t allow yourself to think about the stress you have back home or at work; let yourself fully enjoy your time.  While taking a break, do things you’ve been meaning to do, but...


Традиционно якитори готовят на мангале. Пожарьте якитори в духовке. В качестве альтернативы, используйте сковороду. Подавайте.

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Yakitori is most commonly cooked on a grill, especially a charcoal one. While waiting for your grill to heat up, as described in the section on preparing the skewers, brush each chunk of food with yakitori sauce. Place them on the hot grill in an area with strong, even heat. Turn every two to three minutes, brushing more sauce onto the chicken and scallions each time. They are ready to eat once golden brown on all sides, usually within several minutes. While you won't arrive at the same flavor as charcoal-grilled yakitori, an oven broiler cooks meat much like a grill does. Grease the grate of a broiler tray with oil to prevent sticking, and line the bottom of the pan with aluminum foil to catch spills and reflect heat. Lay the skewers on top of the grate, place the tray at the highest level of the oven, and broil for six minutes on a high broiler setting. Brush the sauce on both sides after this point, then continue to cook for 3–4 minutes or until the sauce is dark and caramelized. Oily, fried flavors are not common in yakitori, so add only a very thin layer to your frying pan. Once a drop of water spatters when it hits the oil, add the skewered meat and cook at medium heat for about five minutes on each side, or until it is brown and cooked through. Whichever cooking method you chose, yakitori pairs well with a sprinkle of toasted sesame, and a garnish of the finely chopped dark green scallion leaves left over from earlier. Provide additional yakitori sauce for pouring or dipping, from a container that did not come into contact with raw meat (or with a brush that contacted raw meat.)


Трансформируйте конспекты лекций в карты-подсказки. Создайте карточки-концепты. Сделайте практические задания для самопроверки.

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Studies have shown that students who use flash cards to study for exams score significantly higher than those who do not, making this a cheap means of yielding high returns. You will need to buy either 3x5 or 4x6 unlined index cards, and a pencil, pen or marker that won’t show through on the other side after writing. Begin by writing a short question on one side of the card and the answer on the other side. Select the first card, read the question and answer it. Flip the card to see if you answered it correctly.  Keep all of your flash cards in one stack instead of separating them into smaller stacks. Doing this initiates the spacing effect, which enhances recall and retention. After you have gone through them several times at spaced time intervals, separate the cards that you consistently get right and focus on those that you do not. Concept cards differ from flash cards in that the focus is not on individual facts but, instead, on the interconnectedness of facts and ideas, of concepts, and are particularly helpful when prepping for essay exams and finals. As with flash cards, buy either 3x5 or 4x6 unlined index cards and a pencil, pen or marker that won’t show through on the other side after you write. On one side, write a key idea, term, name, event or process from your notes. On the other, write the definition of that word, keeping it brief, and list 3-5 concepts related to it. Use your concept cards to quiz yourself on each identified word you wrote on the front of your cards.  Concepts related to the identified words might include examples, reasons why the identified word is important, related issues, sub-categories and so forth. For both flash cards and concept cards, pick up a few index file boxes or cases/holders to store your cards. The cases/holders, particularly, come in a variety of colors and can be matched with the colors you chose for your subjects’ folders and notebooks, if you went that route in organizing your notes. You can also carry one or both sets of cards with you and use them in your...


Требуйте оплату. Принимайте кредитные карты. Установите систему онлайн.

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Don't let people take advantage of you. Require payment within a specific window of time (whatever is appropriate for what you do). Invoice people as soon as you possibly can. If someone is late in a payment, talk to them. If you ignore these problems hoping that they go away, you will find yourself working for free and your business in the tank. Very few people consistently pay for products or services with cash any more. It will be much easier for your business, as well as records keeping and accounting, if you accept credit and debit cards. If you want to save yourself ridiculous fees or keep your business more mobile, consider using the Square. This device plugs into a smartphone or tablet and lets you swipe customer's card. If you plan to have products for sale online you will need to make sure to set up an accord online payment system. Services like PayPal make this incredibly easy. Research to find out which method is best for you. However, make sure that whatever system you use is secure. You don't want either your information or your customer's information to be hacked or taken advantage of.


Требуйте уважения. Немного отдалитесь от него. Если вам кажется, что он обманывает вас, прекратите отношения.

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If he thinks he can get away with ignoring you after your attempts to turn things around, and you let him, then he is getting away with ignoring you. If you demand respect from him, telling him what you will and won't stand for, he won't have any other option.  Tell him how you feel. Tell him you need better communication, and that you'll try to communicate better too. Tell him if the communication doesn't get better, you might have to consider calling it quits. If he loves you and respects you, he'll change in an instant. If he doesn't love you and doesn't respect you, why would you want to be with him? Go hang out with your friends and guy friends. Make sure he understands that you have a life, too and that he's lucky you're including him in it.  Most guys will immediately come running back and stop ignoring you, especially if you're hanging out with other guys. They'll get territorial. It's just how guys work. If he doesn't come back to you and keeps ignoring you, ask yourself if you want the relationship you're getting. One hundred percent effort from someone else is probably better than 50 percent effort from him. Of course, it helps to have proof: You don't want to break up with him just because you have a "feeling." But if stuff doesn't feel right, have a talk and figure out what's wrong. If nothing is wrong, and that's just how things are, then you probably want to start looking for a new boyfriend, because things just aren't working for you two.


Трезво оценивайте себя. Определите свои цели в жизни. Используйте опыт из прошлых отношений. Задавайте много вопросов на ранних этапах отношений.

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The journey to finding a life partner starts with you! To know who will be best for you, you've got to know exactly who you are. Know what you like, what you don't like, what you're good at, and what you're bad at. Know what you want out of life and what you want from your partner. Be realistic and honest with yourself. If you're having a hard time examining yourself, try asking your closest friends to help you. Most important of all, love yourself, flaws and all. You can't expect someone to love you if you can't love yourself. If you try to have a lifelong relationship when you have a negative self-image, you're likely to self-sabotage and hurt the people closest to you, so sort this important first step out before you continue. Two people who are spending their lives with each other need to be on the same page for almost all of life's major decisions (if not every single one). Having a disagreement about a major, non-negotiable aspect of your life can stop a relationship in its tracks even when two people get along perfectly otherwise. Be open and honest about these goals — trying to lie to yourself can lead to long-term resentment and isn't fair to your partner. For more discussion on this topic, see the "Priorities" section below. Below are just a few very important questions that you'll want to know the answers to before you choose your life partner:  Do I want to have children? Where do I want to live? Do I want to work or manage the home (or both?) Do I want my relationship to be an exclusive one? What do I want to accomplish before I die? What kind of lifestyle do I want to have? If you're having trouble determining what you want in a partner or what you want out of life, think back to relationships you've already been in. The choices you make in your relationships, conscious or unconscious, can help clue you in to the sorts of  things you're looking for in a partner and even the sorts of things that you may need to work on to make a long-term partnership work. Below are just a few of the types of...


Трезво оцените ситуацию. Узнайте стоимость лечения. Обсудите лечение и правила ухода за животным с ветеринаром.

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Quality of life should play a major factor in deciding whether to treat your cat’s cancer. If your cat seems to be generally in good spirits and does not have unmanageable pain or severe cancer-related symptoms, she may be able to handle the rigors of cancer treatment. However, if her quality of life is suffering and she seems miserable, treatment may not be the best option for her.  As much as you may want to do everything you can to treat your cat, your cat’s quality of life should take priority. Realize that putting her through cancer treatment could make her feel even worse. Treating feline cancer can be very expensive, especially if you seek treatment by a veterinary oncologist. For example, diagnosis alone can cost several hundred dollars ($500 to $800). Depending on the type of treatment that the oncologist recommends, your cat’s treatment could cost anywhere from about $800 to $6000.  Your veterinarian may be able to treat your cat for less, but may not have access to more specialized treatment options (e.g., radiation therapy). He or she may end up referring you to a veterinary oncologist. Additional costs may include special food, pain medications, and anti-nausea medications. You may feel guilty about weighing the cost of treatment against your emotional want to treat your cat’s cancer. However, it may not be financially feasible for you to devote a significant portion of your finances towards your cat’s cancer treatment. Treating your cat’s cancer may involve frequent trips to your veterinarian’s office, depending on the type of treatment. Determine if you would be able to manage frequent office visits with your work schedule.  Depending on where you live, a veterinary oncologist may not be nearby. You may need to factor in the distance to reach a treatment center when deciding whether to move forward with treating your cat’s cancer. Your cat’s cancer treatment may involve at-home administration of oral chemotherapy. Discuss this possibility with your veterinarian, and if you would feel...


Тренажерный зал. Станьте волонтером Отправляйтесь за покупками. Проводите время с семьей и друзьями. Переписывайтесь онлайн.

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A lot of beautiful girls like to take care of their bodies and go the gym regularly. Visiting a gym near you is a great way to meet a beautiful girl (and get fit). You don’t have to hit the free weights if it’s not something you normally do, but you can walk around the track at the gym every once in a while. Beautiful girls are often beautiful inside as well as out and spend time volunteering and participating in community activities. Getting involved in charity and community events is a great way for you to meet beautiful girls and a way to support the community and raise awareness for a good cause.  Participate in a breast cancer awareness marathon or mentor at-risk little kids. Organize a food drive or other charity event. You are bound to see beautiful girls at the mall, boutiques, and even grocery store. Instead of ordering the things you need online, actually go to a store and shop. Not only will you stock up on the things you need, but you might meet the perfect girl for you in the checkout line.   If a beautiful girl is in line before or after you and she only has one or two items (and you can afford it) pay for her purchase. You don’t have to necessarily buy anything, even browsing and window-shopping gives you the opportunity to meet beautiful girls. You never know where you might meet a beautiful girl so take advantage of every opportunity to get out and socialize. If your friends or family members are participating in something, then go and support them. If they invite you to an event, then attend. The bonus is that you will already have someone you know there with you. You can find tons of beautiful women on social networking sites and apps, forums, and chat rooms. Meeting them this way reduces some of the pressure of getting to know them face-to-face.   Be careful when you are meeting an online friend for the first time in-person. Make sure you let someone know where you are going, who you are going to be with, what time you should be home, etc. Represent yourself honestly on your social network...


Тренируйте  осознанность.  Усиливайте остроту чувств Исследуйте окружающий мир. Наблюдайте за людьми. Решайте головоломки. Замечайте подробности. Записывайте наблюдения.

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Mindfulness is the art of being present in the moment. To be mindful, you will need to focus on what’s happening around you, without giving into the temptation to distract yourself or multitask. If you want to have intuition like Sherlock Holmes, you need to optimize your thinking by practicing mindfulness.  Focus on your breathing. Start by noticing when you breathe in and when you breathe out. You can even try using an app to help you with your breathing, such as Breathe or Pacifica. Pay attention to what you’re doing, even in your daily routine. Notice the “crack” of the eggshell breaking, taste the mint of your toothpaste, smell the rain as you walk to your car, feel the smoothness of your steering wheel, and see the leaves swirling across the parking lot. Immerse yourself in the moment. When your mind wanders, bring it back to the present. . Your five senses help you process the world around you, so you want them to be working at their best. Like any other skill, practice using your senses of sight, hearing, taste, touch, and smell so that you can use them to process the world around you. Using your senses, you can pick up clues to enhance your intuition just like Sherlock Holmes.  Sharpen your hearing by listening to instrumental music on a low volume. Try to pick out the different sounds and pinpoint the different instruments. Improve your sense of smell by closing your eyes and focusing on a smell. Add to your practice by choosing smells to focus on, such as coffee or essential oils. Work on your sense of taste by eating pure, whole foods, concentrating on the flavor of the food. Enhance your sense of sight by adding vitamins to your diet, taking screen breaks, and getting natural light. You can also try eye exercises, such as rolling your eyes around and focusing on an object. Work on your sense of touch by making a point to describe the texture of objects you come into contact with. Compare and contrast different textures. Pick up your metaphorical magnifying glass and take a scientific stance...


Тренируйте  уверенный образ мыслей. Не прекращайте учиться. Учитесь на своих ошибках. Выходите из зоны комфорта. Следуйте увлечениям и найдите призвание, которое поможет вам реализовать себя. Старайтесь ежедневно выражать благодарность.  Практикуйте осознанность Принимайте последствия своих действий.

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Confidence, like many things, is a skill that can be learned. Even if you don't start off feeling confident, the more you practice, the better you'll get and the happier you'll feel. Think positively about your life. When faced with an obstacle, tell yourself that you can overcome it.  Even if you’re not feeling confident, try acting confident with body language. Stand up straight while you're walking or sitting. Avoid standing with your arms crossed. Instead, put your hands on your hips. Just smiling, even if you force it, can help you feel instantly happier and more confident, as your brain releases endorphins.   Stop negative thinking. Every time you start having negative thoughts about yourself, stop yourself and re-frame the thought into a positive or neutral one. For example, if you find yourself thinking "I am so worthless,” think instead, “I am really valuable to myself and others.” Never stop educating yourself throughout your life. It will keep your brain sharp, lower your risk for diseases like Alzheimer's, and give you interesting things to discuss with other people. Start with subjects that are interesting to you, such as video game design or historical costuming.  Educate yourself about what is happening in the world: advances in science, medicine, politics, art, and current events. This keeps you in touch with what is going on. Try to learn a new skill, such as knitting, speaking a foreign language, or understanding astrophysics. Reading books and articles, watching the news and documentaries, or doing online tutorials are all great ways to keep learning. No matter how successful you are, no matter how healthy you are, no matter what you do or don't do, you're going to make mistakes and experience failure. Sometimes these incidents will be your fault, sometimes they won't. It's how you respond to them that will determine your ability to be successful at life.  Your attitude toward life shapes how you experience things. Let go of your expectations and accept life as it is. This will empower you...


Тренируйте вашу собаку сидеть и стоять. Дрессируйте вашу собаку подходить, когда ее подзывают. Вознаграждайте за хорошее поведение. Тренируйте вашу собаку, чтобы она проводила свое время самостоятельно. Играйте со своей собакой каждый день.

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Toy poodles are highly intelligent and love the mental stimulation of dog training. Every time you feed your dog, give him commands to sit and stay before putting his food dish down. Once he sits and stays, then put the dish down. Saying these commands every time will soon train the dog to sit and stay without the added reward of food. When you are at home, spend at least a couple of minutes every hour teaching your puppy his name. Do this by calling his name. When he responds and runs to you, repeat his name and then give him a treat. All training should be reward-based, which means ignoring bad behavior and rewarding the good. Do not be tempted to scold your puppy because your attention is a reward in itself. Instead, ignore the bad behavior and encourage him to do something good. For example, call him to you and when he comes, give him a treat. Toy poodles become very bonded to their owner and can suffer from separation anxiety when left alone. To prevent this, train your puppy to spend time on his own at an early age. This can be something simple like leaving him in his crate for ten minutes while you stay in another room, or get him used to being home alone while you go out to run errands. Toy poodles thrive on mental stimulation, so put aside at least 20 minutes twice a day to play with your dog.  Give your dog some dog puzzles to keep him occupied. These are available in major pet retailers or online).  Many toy poodles will enjoy pursuits such as agility training on circuits adapted to small breeds.


Тренируйте внимательность. Обращайте внимание на то, что вас окружает. Избегайте мультизадачности. Изучайте что-то новое. Используйте все органы чувств, когда пытаетесь что-то вспомнить. Повторяйте выученное. Придумайте ассоциации. Не перегружайте мозг. Испытывайте себя каждый день. Не сдавайтесь.

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When you are mindful, you are living in the moment. Your mind is not focused on the past or present, but on the here and now. Being mindful also means acknowledging your thoughts, feelings, and present situation without judgment.  Don’t: Earlier today, someone budged in front of you in line at the grocery store. You thought about saying something, but decided against it. Now you can’t stop thinking about how angry you felt at that moment; you practise over and over again in your mind the things you wish you had said to that person. Do: Whenever the angry memory of that person budging in front of you pops into your head, acknowledge it but then let it go. Think, “yes, I felt angry then, but I don’t have to waste time feeling angry now,” and then return your awareness to the present moment. In a sense, being mindful means getting out of your head (and into the moment)! This is connected to being mindful. Practise making a mental photograph of your surroundings. Really pay attention to the things around you — the colours, the smells, the people, the weather.  Live in the moment. Studies have shown that your brain cannot efficiently switch between tasks, meaning that when you multitask, you actually lose time. Research has also shown that we are less likely to retain what we learn when we’re multitasking. In short, if you want to remember something, don’t do it while multitasking! Learn a language, play an instrument, increase your vocabulary — learning new things will keep your brain on its toes, so to speak. When we do the same things every day, our brain doesn’t receive the stimulation it needs to grow, so be sure to introduce new things regularly. You might also try learning different ways of using your senses — for example, brushing your teeth with your non-dominant hand (if you’re right-handed, use your left) or turning a book upside down and reading it that way for 10 minutes. Studies show that using multiple senses helps us better understand and remember new concepts. If you want to remember something,...


Тренируйте мышцы вокруг глазных яблок. Выполняйте упражнения для нижних век. Укрепите мышцы вокруг рта. Повысьте силу и гибкость шеи и головы.

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Place your index fingers on the outside of your eyes and the middle fingers in the centers of your eyebrows. Push up gently and look down. Squeeze your eyes tightly shut and release by opening them again. Repeat this exercises once or twice per day, which may reduce the appearance of wrinkles and prevent them in the future. Put your index fingers on the outside corners of your eyes. Then place your middle fingers on the inside corners. Press gently, keeping your fingers in place, and close your eyes while looking up. Open your eyes and repeat the movement. Do this once or twice a day. Make a V-shape with your thumb and fingers at the upper corners of your mouth. Make the same shape with your other hand and place it above the first hand. Gently press in your fingers and try to force a smile against them. Repeat once or twice per day. This can temporarily reduce wrinkles and prevent them in the future. Place one hand below your neck. Keep your thumb spread far from the other fingers. Then place your other hand on top of the first and point your chin toward the ceiling. Gently pull down your chest and smile with your mouth closed. This can reduce wrinkling around your neck while strengthening the muscles. It may also prevent more wrinkling in the future.


Тренируйте мышцы челюсти, чтобы улучшить четкость своей речи. Следите за осанкой. Разогревайте голосовые связки. Не разговаривайте со стиснутыми зубами. Пейте больше воды.

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Relax your jaw to make your speech a lot clearer with some exercises.  Make wide chewing motions while humming gently. Stretch every muscle in your jaw and face. Open your mouth as wide as possible (as if you were about to yawn), while moving your jaw in circles, and sideways. Open your mouth wide, as in the previous exercise, and shut it again. Repeat 5 times. Make a buzzing sound with your lips together, but don't clench your jaw. Just like breathing, your posture plays a large role in your speech clarity, and it's something that we sometimes forget to take into account.  For best speech clarity you should stand straight with your shoulders back and your weight evenly distributed. Do some shoulder rolls and standing side bends to help with your posture.These simple exercises will also help you with your breathing, and you can even do your jaw strengthening techniques while you stretch. Doing vocal warmups will loosen you up and prepare your voice so you can speak clearly and effectively.  Even if you're not singing, you can do some scales or just hum. Try singing your tongue twisters too. Do some “Whooos!” going up and down. Picture your voice like a ferris wheel going round and round. Hum and pat your chest. This can help knock out any phlegm you may have. When you clench your teeth you're causing a lot of strain on yourself and it can be a sign of stress. And speaking with a clenched jaw will prevent you from opening your mouth enough to enunciate and speak clearly. If you find yourself clenching your jaw, practice some of the warmups, and take a moment to take a deep breath slowly exhaling by letting your breath buff your cheeks out, as if you're letting air out of a balloon. Your vocal chords are like a machine that needs to stay well oiled. Gargle some lukewarm water with a pinch of salt to keep them limber. This helps relieve tension in the throat.


Тренируйте осознанность Измените свое восприятие неудач. Признавайте свои сильные стороны. Откажитесь от перфекционизма. Научитесь мириться с неопределенностью. Двигайтесь к цели небольшими шагами.

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Based on a tenet of Buddhism, mindfulness involves meditation on the present, focusing on the world around without thinking about the future. By focusing only on the present, and what is around you, you can relax your concerns about the future. The Greater Good Science Center from UC Berkeley has several relatively easy mindfulness exercises you can do to get started.  Mindful breathing. While in a comfortable position (sitting, standing, or lying down), take slow, controlled breaths. Breathe naturally, and notice how your body feels and reacts while breathing. If your mind begins to wander, and think about other things, take notice, and redirect your attention back to breathing. Do this for several minutes.  Take a self-compassion break. Think about the situation causing you stress or doubt, seeing if you can feel the physical tension in your body. Acknowledge the pain and stress (GGSC suggests saying a phrase like "This is a moment of suffering"). State to yourself that suffering is a part of life, a reminder that others are having similar concerns. Finally, put your hands over your heart and state a self-affirming phrase (GGSC suggests "May I be kind to myself," or "May I accept myself as I am"). You can tailor the phrases you use here to your particular doubts or concerns.  Walking meditation. Find a lane where you can walk back and forth for 10-15 paces, either indoors or outdoors. Walk deliberately, pause and breath, then turn around and walk back. As you take each step, notice the different things your body does as you take a step. Take notice of the sensations you feel as your body moves, including your breathing, the feel of your feet against the ground, or sounds caused by your movement. This can help you avoid doubting your abilities because you might fail. You still might, but that doesn't have to be a bad thing. Nothing succeeds all the time. Instead of seeing failure as a setback, look at it as a lesson for the future. Redefine failure as "experience," feedback that tells you the areas in which...


Тренируйте подкрутку. Выберите подходящий шар. Подберите правильную скорость. Отрегулируйте захват шара.

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Pro bowlers all bowl with some "English," or curvature on the ball. Because the pocket you're aiming for is somewhat on an angle, the best way to hit it is to curve the ball in toward the pocket from the edge of the lane. This is why you aim for an arrow to the side of the center. The best way to ensure English on your throw is to maintain good "handshake" position on your follow-through. After you release the ball, your hand should be up in the air as if you were going to shake the hand of the pin you're aiming toward. Using a ball that is too heavy or too light can drastically affect your accuracy. Experiment with balls that are slightly heavier than what feels normal and balls that are slightly lighter than you would normally use. Does your accuracy improve in either direction? Firing the ball from the rocket launcher that is your bowling arm may seem like a good idea at first, but it's not necessarily the most accurate way to throw. Extra force will often leave pins on the floor that softer and more accurate throws will pick up. In general, though, you should throw the ball with as much force as you can throw accurately. Some modern alleys track the speed of your ball. Try to reduce the speed of your shot in small increments if you are blowing the pins off the lane. Slower, precise pocket hits will keep the pins on the lane and allow them to mix, improving your chance of clearing the deck and producing a strike. Gripping too tightly, particularly with the thumb, can hook the ball in an inaccurate direction. Insert your fingers into the ball first. If you've got an appropriately fitted bowling ball, they should go in as far as your big knuckle. Use your non-bowling hand to steady the ball on your approach. You'll typically want the thumb to release the ball a split second before the fingers. Make sure your fingernails are neat and trimmed to avoid catching on the fingerholes and throwing wonky balls.


Тренируйте посадку дома, прежде чем сесть на лошадь. Развивайте у лошади реакции перед приостановкой при помощи упражнения рысь-походка. Развивайте сигналы полуодержки из приостановки.

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In a seated position, push downward with your lower back and rear end as though you were on a swing and pushing it forward. This helps you get used to the half-halt signal. When you're ready, practice on the horse in a walk: squeeze your seat and apply just a light pressure to the reins. If the horse halts, reward it by gently scratching him and praising him. Keep practicing this until the horse responds to the seat aid with minimal (or no) rein pressure. When you've mastered that, repeat those steps from a trot. If the horse is confused, you can return to the walk-halt exercise to reinforce the meaning of the signal. This simple exercise can help make the half-halt signal clear. In a way, both you and the horse are learning at the same time.  In a dressage arena, ask for a transition from trot to walk at A, E, C and B. Walk a few strides only, move back to a trot. Repeat this for a few circuits. The horse will quickly learn the pattern and expect to slow down at the given letters. Next, at those letters begin to ask for a transition to walk, but at the last minute change your mind and stay in the trot. This method lets you give a small suggestion of half-halt, and since the horse is expecting the signal, he is likely to respond. When you tell him to continue, he'll rebalance and move forward. Like the above exercise, this builds the horse's expectation of a change, this time working from a full halt. Try this if your horse doesn't respond to the exercise in Step 2, or use the two exercises in combination.  Signal a full halt and let the horse rest for two minutes. Trot about 40 yards (37 m), then signal another full halt, resting again for two minutes. After trotting another 40 yards (36.6 m), start your halt signal, but as soon as you feel the horse shifting downward, drive him forward.


Тренируйте прием мяча с подготовкой к последующей передаче, удару или дриблингу. Выполняйте упражнения на контроль мяча. Тренируйтесь наносить удары и выполнять передачи в движении. Уделяйте внимание «нерабочей» ноге. Научитесь держать мяч близко к ступне во время дриблинга. Наносите удары в разные части мяча, чтобы придавать удару разное вращение и траекторию.

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Your first touch is essential, and this skill is what separates the pros from the amateurs. You need to be able to stop a ball at your feet from the air or from the ground, laying it right in front of you so that your next touch can immediately start the attack. Make sure you learn to "trap" the ball with your whole body by:  Close-range one-touch passing with a partner. If your very first touch is an accurate pass, defenders will have fits trying to steal the ball from you. You can also practice this by kicking against a wall. Having a teammate or friend throw or cross a ball in the air. You must take only 2 touches -- one to settle, the other to pass it back to them. Passing and shooting on the run. Have someone feed you a ball on the run, timing your first touch so that you can pass or shoot on the second touch without breaking stride. Your goal with the following exercises isn't just to get faster, it is to get more precise, learning to control the ball with your entire foot to become a better dribbler and passer. Try out these drills, aiming for 100 touches on each foot with each drill:  Bounce the ball between your feet, using the insoles to keep the ball between your knees and "passing" back and forth as quickly as possible. Tap the ball rapidly on the top with your toes, working on getting as quick as possible. As you improve. Work on actually rolling the ball slightly with the sole of your toe, focusing on this small, precise touch. Try the "in-and-out." Use the sole of your right foot to roll the ball to the right. Roll your foot all the way over the ball to the right, then use your instep to pass the ball to the left foot. Control it with the sole of your left and roll it out, repeating the drill with both feet, back and forth. If you've been playing for a while, you generally know how to shoot and cross effectively when the ball isn't moving. But this isn't especially "lifelike" in a real game, and you'll be leaps and bounds above the competition once you're accurate and powerful on the move....


Тренируйте разговорные навыки каждый день. Почаще практикуйте звуки в изучаемом вами языке, которые сложнее всего даются иностранцам. Запишите свою устную речь, а затем проиграйте запись и сравните вашу интонацию и произношение с тем, как говорят носители языка. Думайте на иностранном языке как можно больше вместо того, чтобы думать на вашем родном языке, а затем переводить. Говорите так, как это обычно делают носители языка. Учите грамматику.

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Try to learn new words and phrases every day. It is also crucial to frequently practice the earlier words you have learned, in addition to newer words. If possible, practice with native speakers, and encourage them to correct you.     Grammar books try to explain the rules of the language. The sentence 'This that same is' consists of English words, but isn't grammatically correct.  Make strong efforts to improve and remember specific grammar rules, so as to avoid incomprehensibility or vagueness to native speakers. 'Thinking' in the other language will also become easier and more frequent. People who speak only one language often assume that the rules of their own language apply to all languages, or that these rules are almost the same everywhere. This is not the case at all. Learning a language requires more effort and commitment than just learning lots of foreign words. Crash courses often try to play down the importance of studying the grammar. Attempt to opt for a foreign language class, where the teacher may be more adept in helping you better understand grammar rules on a personal and more efficient level.


Тренируйтесь Упражняйтесь в своих дисциплинах. Ознакомьтесь с экипировкой. Ешьте пищу, богатую углеводами и белками. Не пейте газированные и сладкие напитки. Спите достаточное количество времени Следуйте инструкциям своего тренера.

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. You should do cardio as well as lift weights to train for a track meet, regardless of what events you will participate in. This will help you get in shape so you can perform to the best of your abilities. Keep your workouts light as you get closer to the meet. You shouldn’t test your limits right before the meet. You can decrease either the intensity, frequency, or duration of your workouts. In the weeks leading up to a meet, you should practice your events regularly. Practice whichever event you will be competing in, such as javelin, shot put, discus, hurdles, or relays. This will help you feel calm and ready when it is time for the meet. Check out the jumping pole if you participate in pole vault, or get familiar with the shot needed for shot put. Practice hand-offs for relays, or get to know the hurdles. If you are a sprinter, practice with your starting blocks the day before. Both carbohydrates and protein are important sources of energy for your body. Healthy forms of protein include chicken, fish, and tofu. Good sources of carbs include whole grain bread, sweet potatoes, chickpeas, brown rice, bananas, and blueberries. Soda, sugary juices, and even sports drinks aren’t good for you. Choose water instead to keep your body properly hydrated. . It’s important to get plenty of rest before a track meet. Go to bed early to ensure you get adequate rest. Teens should get 9 to 9 ½ hours of sleep each night. Listen to the advice your coach gives you and ask them any questions you have. They will be happy to help, and it'll be better to get these questions off your chest before you compete.


Тренируйтесь бить медленно. Тренируйтесь на пневматической груше. Выполняйте силовую тренировку. Делайте кардиоупражнения. Попробуйте выполнить изометрическую тренировку.

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The most powerful punches aren't actually the fastest ones. Your arm can move more quickly than the rest of your body, so waiting for your body to catch up to a punch slows the punch down. Even though a powerful punch is a slower one, there will be moments when you have just enough time to execute a slow but extremely forceful punch. It's worth practicing punching at a slower speed so you can feel the full power that comes when you give your body time to get behind your fist.  Try punching at half speed when you're training. Force yourself to slow down and focus on using your leg muscles and torso to maximize your power. Remember where that power came from when you speed things up. While you'd never punch at half speed during a match, you can focus on using your legs and torso to generate as much power as possible. Speed is as important as power, since if you're too slow your opponent will have time to throw a lot more punches. Train with a speed bag and see how fast your arms can fly. Be sure to use the proper form and remember to keep your thumb tucked away from your knuckles as you punch.  The biggest part of the speed bag, the belly, should be hung at the same height as your nose. Hanging it too high will cause you to use improper form when you're training.  Focus on keeping the bag constantly in motion and always under your control. Start slow, alternating punching with your right and left arm. As you gain control, speed up your punching. Doing some amount of strength training is a good way to keep your body in the best shape possible, but strength training alone doesn't make you a stronger or quicker boxer. You need to train your muscles to punch by punching, not lifting weights. That said, it's a good idea to have a strength training routine that strengthens your legs and core for maximum power.  Try  deadlifts to build overall body strength in your legs, torso and arms.   Squats,  push ups, and pull ups are good exercises for building strength that translates well to better punches. The best cardio...


Тренируйтесь в помещении без сквозняков. Потренируйтесь удерживать дым во рту. Выдыхайте медленно. Выберите для курения подходящий объект. Отработайте взрывной выдох. Попробуйте сделать "выдох дракона".

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Windy days will make it impossible for even the best smoke tricksters to conjure up a trick. You want as little outside wind as possible, so stay away from fans, close the windows, and choose a still, quiet room. The smoke will start to dissipate in your lungs, making it thinner and weaker. Take short breaths in, puffing your cheeks out slightly, and work on keeping the smoke in your mouth. Think of taking 3-4 partial inhales instead of one big, long drag on your hookah or cigarette. You should feel the smoke towards your throat, especially if you take several quick breaths. A long, slow exhalation keeps the smoke packed together, helping it appear as a thicker, more coherent cloud. Work on exhaling in a controlled, stream, almost letting the smoke eek out of you instead of forcing it. Rolled smoking devices, like joints, cigarettes, and blunts have thick smoke because the paper is burning along with the contents. E-pens, with their high vapor content, are also good to smoke for tricks. But the easiest way to do tricks is with a hookah because the glycerin in shisha is vital to thick plumes of smoke. Water bongs and pipes are usually the hardest to use for smoke tricks. This simple trick is just a good way to practice keeping the smoke in your mouth, not your lungs. To do it, simply take a big puff, then close your mouth. Open your mouth with a quick, percussive "puh!" sound to push a big ball of smoke out of your lips. It should clear your mouth completely. If the cloud is a big, solid white color you're doing well. This simple trick is a good way to practice using your nose and mouth together. It ends up shooting 4 small streams of smoke: 2 from your lips and two from your nose. To do it:  Take a big inhalation of smoke, keeping it in your mouth if possible. Extend your bottom lip to the sides, pushing your top lip down in the center, so their are two openings on the corners of your mouth. Breathe out of your nose and lips at the same time.


Тренируйтесь в присутствии другого человека. В первое время тренируйтесь на неглубокой воде. Прислушивайтесь к собственному телу.

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Practicing alone is dangerous because you cannot help yourself to safety if you pass out or begin choking or drowning. To be extra safe, make sure that your partner is CPR trained so if there's an emergency, they're able to help you out. This way you can stand or sit while going underwater. Treading water requires extra energy that uses your precious oxygen. It's also easier to get to the surface quickly in case you need air or have an emergency. If your vision begins to fade or you feel light-headed, go to the surface immediately. Risking your personal safety is not as important as a few extra seconds underwater.


Тренируйтесь глубоко дышать. Прочищайте легкие от углекислого газа. Сделайте вдох и задержите дыхание на полторы минуты. Повторите процесс глубокого дыхания и прочистки, затем задержите дыхание на две с половиной минуты. Сбрызните лицо холодной водой. Сделайте вдох и задержите дыхание на максимально возможное время. Расслабьте каждую мышцу тела. Медленно выдохните. Повторяйте описанные шаги 3–4 раза за сеанс.

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Before holding your breath, inhale and exhale slowly from deep within your diaphragm. By doing this, you're ridding your lungs of low-quality air. Spend five seconds breathing in, then hold the breath for one second, before breathing out for ten seconds. Continue deep breathing for two minutes, and be sure that when you exhale, you push out every last "drop" of air.  Deep breathing allows your body to take in excess oxygen, which it can then store in the blood cells. This helps when holding your breath as your body can use the stored oxygen to continue functioning, even when you are not breathing. When holding your breath, the pressure you feel in your lungs is not the result of a need to breathe, but rather the result of a build-up of CO2, fighting to be released. This build-up of CO2 becomes increasingly painful as time goes on. To minimize this build-up, it is necessary to purge any pre-existing CO2 from your lungs, before holding your breath. To do this:  Exhale forcefully, pushing as much air out of your lungs as possible. Puff out your cheeks as you do this, and imagine you are trying to blow a toy sailboat across a stretch of water.  Once you have exhaled completely, inhale quickly and repeat. Try to keep your body as still as possible while you do this, to avoid expending any of the stored oxygen from the previous step. This is a practice run which will allow your body to adjust to the sensation of going without air. Use a timer to count down the 90 seconds, and don't attempt to hold your breath for any longer just yet.  When you inhale, don't breathe in so much that you're about to pop; this creates tension in your body and causes you to expend more energy. Instead, fill your lung capacity to about 80-85% capacity so that you still have room to relax. Once the 90 seconds is up, exhale briefly to rid your lungs of the used air, then take three breaths, inhaling and exhaling fully. This is known as semi-purging. Once the first 90 second practice run is up, repeat the deep breathing and purging...


Тренируйтесь делать кувырки вперед и назад. Попробуйте сделать сальто на батуте.

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The first exercise you should do in preparation for your back flip is to practice doing forward and backwards rolls. Make sure that you are rolling in a straight line, not tilting sideways.   If it helps, you can roll down an incline mat (or slightly downhill) at first. This will help you to become comfortable with the rolling body movement and with being upside down. If you find that confidence is an issue and that your fear is preventing you from going through with the back flip, flipping on a trampoline is a good place to start, as you are guaranteed a soft landing even if you fall!  Use the trampolines at a trampoline center, where you have much more space and there are qualified instructors to help you. Backyard trampolines are too small and can be dangerous. First, practice flipping when you are at the height of a large bounce. The trampoline will propel you into the air, giving you more time to complete the back flip than you would when flipping from the ground. Next, try to practice your flip from a standing position on the trampoline. Once you've got that down, you're ready to try a back flip from the ground.


Тренируйтесь до выступления. Перепроверьте все записи и планы, которые вы собираетесь использовать. Сделайте легкую  разминку, чтобы  немного расслабиться. Сосредоточьтесь на возможности продержаться 5 минут. Говорите медленно, чтобы взять себя в руки. Продолжайте выступление даже в случае проблем. Поблагодарите слушателей в конце выступления.

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Start by reading your speech out loud without anyone around so you get used to giving your presentation. When you get more comfortable speaking to yourself, find family members or close friends that will listen in a private setting. Ask for any feedback and try your presentation multiple times until you feel comfortable in a group.  Work your way up to presenting in front of a large group. Try speaking to 1 person and gradually increase how many people you invite to listen. If you can, use a microphone similar to what you’d use at the final presentation. Make sure any electronics you’re using during your presentation work and that all distractions are turned off. Look over any note cards or documents you’re using to make sure everything is in the correct order. If you need to, make adjustments with a pen and highlighter so you can easily see them while presenting.  Do your best to memorize as much of your speech as possible just in case you leave your notes at home or there are technical difficulties. If your speech relies on visuals, make sure to practice explaining what your pictures or graphs are in case the projector doesn’t work. When you get nervous, your body will feel tight and stiff. Stretch your arms, back, and legs 15 minutes before you’re supposed to give your presentation so you don’t feel as tense. If you’re feeling antsy, try shaking your arms out to relieve the stress If you have to give a longer presentation, look at the time you’re speaking in 5-minute chunks. Memorize the moments in your speech that happen every 5 minutes when you’re practicing. This way, instead of worrying about the entire speech, you only have to focus on what you’re saying for a small increment of time. If you’re calm during the first 5 minutes of your speech, you’ll maintain that feeling for the rest of your speech. As you’re delivering your speech, it’s easy to speak too fast because you’re nervous. When you feel like you’re rushing through your speech, pause and take a breath before continuing so you can slow down. ...


Тренируйтесь ежедневно. Начните рисовать. Меняйте руки.

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Keep the strength in your hand by writing with it and using it daily.   Allot left handed writing. Perhaps you always write on a calendar, or constantly update a grocery list—assign small tasks like this to your left hand to keep it in use. Practicing your left handed writing daily will keep your cognitive performance at a high level. Continue improving on your left handed writing by beginning to draw.  Begin with very basic shapes: squares, triangles, and circles. Work your way up to more difficult drawings. The more your movements become directed but natural with your left hand, the easier it will be to maintain your left handed writing. Using both your right and left hand improves connection of the left and right brain hemispheres.   If you switch entirely to your writing with your left hand, you will lose writing skills in your right hand. Creativity and abstract thinking have been said to improve when you use both your left and right hand interchangeably.


Тренируйтесь избавляться от акцента как минимум пять дней в неделю. Говорите медленно. Работайте над ритмом. Читайте вслух. Записывайте свою речь на диктофон. Ставьте ударение на правильные слоги. Смотрите телевизор и слушайте радио.

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Practice makes perfect is a common saying for a reason. You will not lose your accent unless you consciously work on doing so. Take some time out of your day five days a week to work on the accent you desire to have. You should practice at least 15 minutes, but 30 minutes to an hour is ideal. Use your practice time wisely. Choose a specific thing you want to work on every time you practice. For example, use one day to work on rhythm. Even native speakers are easier to understand when they speak slowly. Do not try to speak at what is considered at a “normal” pace for natives when you are working on your accent. Speak slowly and enunciate. Finish one word and pause before you start the next. You can practice speaking slowly to your partner, a friend, family member, or even to yourself if you're nervous about speaking very slowly when out and about in daily life. Rhythm is about timing within a phrase or sentence. This mainly equates to where we place the strong or weak stress in a sentence. When learning a new accent, it is also important to learn where the stress is placed. Listen to native speakers to get an idea of the rhythm of the accent you're trying to accomplish. If you're working on English, practice where the stresses are in a sentence. For example, “That's the best thing you could've done.” Say that sentence and put the emphasis on the word “best.” Spend some time each day reading out loud in the language you're working on. Sound out each word slowly and carefully as you read. You could read the newspaper, a book, or a comic. Read whatever you like so the experience is enjoyable and productive. Saying the words in front of you out loud will help you pick up on rhythm and work on pronunciation. Choose a short speech or passage from a book. If possible, choose something that you can listen to first in the accent you're trying to accomplish. Turn on a recording device, like your smartphone, and say the passage out loud. Then, play it back to yourself when you're finished. Note what you need to work on...


Тренируйтесь каждый день. Бегайте.

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You will need to be very dedicated if you've set your sights on turning professional. This means keeping fit, eating the right foods and always getting enough sleep. You must train daily but be sure not to train too hard and tear a muscle as this can set you back far. When you feel your muscles starting to burn, do some stretches and take a break. Whatever position you play, you need to stretch your muscles, arms and legs a lot. Here are some stretches. . Find a route in your local area. This could be a park that you can run through/around or just a few streets/blocks near your house. Where you go doesn't quite matter but be sure to run everyday and try to run faster and further each day. The key to football is small bursts of speed. To practice this, jog for a few meters and then sprint for the same amount of time. Go back to jogging and then sprinting, etc. Try not to stop.


Тренируйтесь как профессиональный спортсмен. Сосредоточьтесь на силовых нагрузках. Работайте над выносливостью. Старайтесь правильно питаться.

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Knowing how to play football is only part of the process. Professional athletes are in top physical condition. Expect to make working out a priority. Find the physical statistics of a few professional athletes and work hard to match them. Look into the workouts they do and make those exercises part of your routine. Perform exercises such as the bench press and the deadlift. Workout with the heaviest amount of weight you can lift correctly for 5 repetitions. Work the large muscle groups such as the chest, back, quadriceps, and hamstrings. Practice sprinting at increasing intervals. Start with trying to complete two 150-meter sprints in under 20 seconds. Rest for 30 seconds between each sprint.  As you build up endurance, increase the length and intensity of the sprints. Try doing three 200-meter sprints in under 30 seconds. Rest for 30 seconds between each run.  Make sure you give your body time to recover after each sprint. Rest for 3-5 minutes between each series of sprints.  Work on boosting your heart rate and keeping it high for a short amount of time. Playing football requires explosive energy in short busts. Find workouts that mimic that intensity. Training like a professional athlete means eating like one. Since you'll be doing a lot of heavy lifting, make sure you get enough protein. A good guideline is to make protein account for about 1/3 of your plate at each meal.  Eat lean proteins such as chicken, fish, and beans. Try to mix in a vegetarian meal once or twice a week. Soy is one of the healthier options for a vegetarian lean protein.  Your position will depend on the amount of calories you  need to eat. If you need to be light on your feet, aim for 3,000-5,000 calories during training. If you're a lineman, you may end up needing 8,000 calories.


Тренируйтесь маневрировать ногами без мяча. Всегда завершайте удар до конца. Выполняйте силовые упражнения.

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When you're just learning how to spike, it's important to get the footwork down. Practice enough that you know the volleyball approach well enough to do it in your sleep. Remember to start behind the attack line and move toward the imaginary ball. Focus on mastering a fast, powerful approach. Follow through is essential for a powerful strike, because without it, you're forced to halt your hand's momentum before it has had the chance to really attack the ball at full speed. The key is to follow through without touching the net. Bend your elbow during your follow through so you can keep your arm close to your body instead of reaching into the net. Serious volleyball players do special exercises in order to build up the calves, abs, rotator cuff muscles and other muscles that allow them to jump powerfully into the air. Work with your coach to start an exercise routine that will help you jump higher. Here are a few exercises to try:    Do push ups. You can either start with your hands placed on the ground or on an exercise ball, which also helps your shoulder stability. Do three sets of fifteen pushups each, increasing reps as you gain strength over time.  Do a two-hand overhead ball slam. Use a medicine ball (a heavy volleyball-sized ball). Standing with your feet shoulder-width apart, use both hands to swing it up over your head, then slam it down on the ground. This works out your shoulders and arm muscles.


Тренируйтесь не менее 3 раз в неделю. Тренируйтесь в полную силу. Выполняйте повторы во «взрывном» темпе. Достаточно отдыхайте между тренировками. Отдавайте приоритет силовым тренировкам перед кардио.

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Many people think that to build muscle you have to train every day, but that's not the case. Muscles get bigger when they get small "breaks" in training, and get stronger when they build up again during REST days. So don't exercise the same muscle groups two consecutive days. Rotate muscle groups so you're training your arms, back, chest, and other areas on the days you aren't working out your legs. Making sure to work out your other muscle groups is important when you're working on your legs. Don't neglect the rest of your body! Make your leg workouts count. They shouldn't last more than 30 minutes, but those 30 minutes shouldn't feel comfortable. You want to go all in and maximize the workout, putting a lot of pressure on your muscles so that they break down and build back up stronger.  For each exercise, you should use an amount of weight that you can lift for about 10 reps before you have to stop. If you can lift an amount of weight 15 times without stopping, you aren't lifting enough. If you can't lift it more than 5 times without needing a break, you're doing too much. Some trainers recommend "training to failure," which is the practice of repeating an exercise until you can't do even one more rep. This is said to build up the muscles more quickly, but it can cause injury if done incorrectly. Work with a trainer to figure out which technique is right for you. Many bodybuilders train with "explosive" movement, but this can cause injury if you push yourself too hard or use the wrong technique. If you're interested in these quick, forceful motions, take the time to learn them correctly:  Start with a lighter than usual weight. Always use a slow, controlled release on the eccentric (the lowering or lengthening part of the exercise). Pause and contract the muscles at the low point of the exercise. Explode into the lift or push. Start with a short range of motion and increase the distance gradually as you train. Keep your joints slightly bent at peak range of motion to prevent damage to connective tissues....


Тренируйтесь общаться с незнакомцами. Следите за своим внешним видом и запахом. Прежде чем заговорить с парнем, присмотритесь к нему. Избегайте определенных мест. Начинайте разговор в местах, где присутствуют другие люди. Если возможно, делайте это самостоятельно.

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The best place to start if you want to begin talking with guys successfully is to just get better at talking to strangers. Talk to the clerk at the grocery store, strike up a conversation with the old lady in the park, talk to that guy in the sci-fi aisle at the book store....you get the idea. If you want to approach a guy in a way that comes across as normal, you have to do it the same way you'd approach anyone else, so practicing with normal people is the best way to get yourself prepared. This is not to say that you have to look like a model, but you definitely shouldn't look like you just escaped the local insane asylum. Practice good hygiene and wear clean clothes that fit and flatter your body. You should also smell good for the same reason. Just shower and use deodorant. A little perfume can be nice, just don't overdo it. Don't just immediately rush over to a hot guy. Take a minute to look him over. You'll need to use what you see to make some guesses about what he might like to talk about and whether he'll be receptive. Look at their behavior and how they're interacting with the people around them. You should also look at what they're wearing. Wedding rings, no go. Items that look sentimental (like a hand knit hat), probably has a girlfriend. Do keep an eye out for things that can start a conversation though. Chatting up guys in some locations can be a bit off-putting. If he's clearly out with a business partner or boss, leave him alone. Public transportation is also a bad idea, since usually someone is tired or busy while taking public transit. Do talk to them where there are other people around though. This can not only give you an excuse to talk, but it removes the feeling like you might be after something. Try to catch him when he's alone, but also avoid using a wing woman/man. This makes you seem too much like those pickup artist guys. A wing buddy shows that you do this a lot or in a calculated way, which sends the absolute wrong message to a guy.


Тренируйтесь перед зеркалом. Почувствуйте подлинную улыбку. Моргните, перед тем как улыбнуться. Смочите зубы перед улыбкой. Не думайте слишком много о том, как вы выглядите.

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If you have an event during which pictures will be taken coming up, and you're nervous your pictures will come out looking stiff, take some time to practice your smile beforehand. Look in the mirror and find your best angle and the right amount of teeth to show. Don't forget to smile with your eyes, too. When you find a smile you love, notice how it feels on your face, so you can replicate it at will. If you're worried that the expression on your face in pictures tends to look fake, pay attention to how it feels next time your face cracks into a genuine smile - like when someone is making you laugh, or your favorite comedy is cracking you up. Ask yourself the following questions that will help you "memorize" the way your authentic smile feels:  What feelings are flooding your brain when you flash a real smile? See if you can recreate those when you're in front of the camera. What position is your face naturally taking? If possible, glance in the mirror before your smile fades and make a mental note of what your genuine smile looks like. When it's time to get your picture taken, try to recreate the facial positioning that come together to create your most winning smile. If your eyes tend to be half-closed in pictures, try a little trick to help you look wide-eyed and alert. Just before the photographer takes your picture, let yourself blink for a full second or two before opening your eyes and smiling. You'll be less likely to give in to the urge to blink when the flash goes off. If your teeth are a little dull, there's quick fix to try that requires no preparation: just before you smile, run your tongue over your teeth to wet them. Teeth that are a little shiny will look brighter than dry teeth. The gloss will keep your smile from looking dull. Some makeup artists actually advise rubbing a little vaseline over the front of the teeth to keep them looking smooth and shiny throughout the photo session. If you're worried about the way you look, chances are that negative emotion is going to show up in your smile....


Тренируйтесь по 15 минут два раза в день. Выберите правильную одежду.

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If you want to achieve the splits in a week or less, you're going to have to really commit to your stretching routine. You will also need to be fairly flexible already. You should already be able to get close to the splits on a regular basis if you want to get to full splits within a week.  You have to practice twice a day, without fail, for about 15 minutes at time. If you can get a third 15-minute session in (without pushing yourself too hard) then that's even better. Try to accomplish other tasks while doing your stretching to make the time go more quickly. Listen to music, do it while watching TV, or while learning something for school—like spellings or math tables. Wearing the right clothes will help you to feel more comfortable and flexible while you stretch, and will also help to prevent clothes from ripping while you're doing the splits.  Wear comfortable athletic clothes that are either loose and baggy, or stretchy and elastic (so they move with your body). Martial arts gear is also a good choice. One good tip is to wear socks while practicing your splits, as these will allow your feet to slide along the floor more easily, helping you to achieve a deeper stretch.


Тренируйтесь против достойных соперников. Улучшайте время реакции. Учитесь на ошибках. .

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Even a fun night of gaming with friends will hone your abilities, but putting in concentrated effort to improve your weak points will lead to faster improvement. The best way to learn, if your pride can stand it, is to play against people who are better than you. Watch what they do, and ask about the reasoning behind their decisions whenever you don't understand. Playing your favorite games is one of the best ways to improve your skills, but past a certain point it may be helpful to focus on one talent in particular. Regardless of the type of game you're training for, a rhythm game like Step Mania can train your fingers to move fast. An honest understanding of what happened is required if you're going to be competitive. If you always blame luck, a slow internet connection, or other factors beyond you control, you’ll never focus on the things you can improve. If you're too worked up after a game, make a mental note to "replay" it in your head, and think about whether there were any decisions you should have made differently. . If you love to play the newest multiplayer game on the best graphics setting, you could be facing $1000 or $2000 in computer upgrades, but that's the extreme case. There are many cheaper accessories that can make gaming life easier, and that's all you should consider if you tend to play older games, games with simple graphics, or games that don't require reflexes.  A gaming mouse and ergonomic keyboard that comfortably fits your hand is invaluable for many games. If you're playing on a laptop, any external mouse and keyboard at all is better than your track pad and built-in keyboard. A headset will let you communicate with allies in multiplayer games, without having to spend time typing.


Тренируйтесь прямо перед учебой. Попробуйте заниматься легкой физической активностью во время обучения. Ходите в тренажерный зал сразу после обучения. Прогуляйтесь по библиотеке. Упражняйтесь прямо за столом.

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If possible, do physical activity before you study. Go for a jog before you sit down to study for a test or go over your class notes. Hit the gym on the way home to swim some laps so you are ready to study that evening. Doing aerobic activity gets blood, oxygen, and nutrients to your brain, which helps your brain function better. A few studies have shown that performing light exercise while studying can help recall of information. If you are going to exercise while studying, just make sure to keep it gentle.  These studies found that vigorous exercise while studying may hurt recall because your brain is focused on the workout instead of the information. To try this, take your textbook or notes to the gym. Use the stationary bike while you study for at least half an hour, making sure to keep the intensity light and gentle. You can also use an elliptical, treadmill, or stairclimber. Studies have shown that exercising before and while you study are not the only times that benefit your recall and mental processing. Working out after a study session can also help boost your mental function and improve your studying. Go for a walk or even lift weights after you study to help your brain stay active so your studying can pay off. If you are studying in the library, break up your study sessions with physical activity. Get up and take a fifteen-minute stroll around the building or around campus nearby.  You can also do this if you are studying in your dorm or a coffee shop. Taking a break helps refresh yourself and gets blood flowing to the brain, which can help you think and remember better. You can get your blood pumping at your desk while you study. If you don't want to leave everything and go for a quick 15 minute stroll, try getting some physical activity in where you are.  Do some chair squats at your desk. Stand up from your chair, then squat down without sitting down. Hover just above the chair for about 10 seconds. Repeat this 20 times.  Try wall sitting. Lean against the wall and slowly lower yourself into a...


Тренируйтесь с поднятием тяжестей два-три раза в неделю. Тренируйтесь короткими сессиями. Тренируйте разные группы мышц в разные дни. Тренируйтесь до отказа. Подберите подходящую форму тренировок.

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When your goal is to increase muscle mass and strength, training every day is counterproductive. Your muscles need a chance to repair themselves in between training sessions. Without adequate rest periods, you won't achieve the body mass you want. On the days when you aren't weight training, you can still be physically active. Do cardio workouts such as jogging, swimming, biking, or even power walking to keep yourself moving. There's no need to train for hours at a time — in fact, if you train for too long, you risk damaging your muscles, which can lead to a forced rest period. Your sessions should last from 1/2 hour to an hour. Rather than training your entire body during each session, it's a good idea to split up your muscle groups so that some parts of your body have time to rest while others are getting a workout. Create a training schedule and stick to it, so you don't accidentally overtrain a certain muscle group. Bodybuilders have found that training in short, intense sessions leads to greater mass and strength than easier, longer sessions. "Training to failure" means doing an exercise until you can't physically repeat it one more time. You'll need to find the appropriate train to failure weight for each of your muscle groups to do this effectively.  To find your train to failure weight, choose a weight you can use for six to eight reps before your muscles give out. If you can do 10 reps without breaking a sweat or feeling too fatigued, you need to add weight. If you can't even do one or two reps correctly, reduce the weight. Attempting to lift too much weight before you've gotten strong enough to lift it can damage your muscles, and it's also counterproductive. Start with your appropriate train to failure weight and give your muscles time to build strength. Soon you'll find that the weight you've been using has become easy; when that happens, increase the weight by 5 or 10 pounds until you're back to the six to eight rep sweet spot. Another essential aspect of gaining strength and muscle is using the...


Тренируйтесь слушать с интересом. Не допускайте частичного восприятия. Не пытайтесь изменить взгляды друга. Не навязывайте свои политические взгляды. Следите за своими публикациями в социальных сетях. Научитесь понимать друг друга.

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” A good friend has sincere interest in finding out as much as she can about her friends’ point of view. If you’re really sincere about staying involved in this friendship, stay interested in your friends’ daily life and experiences. Let your questions reflect this deep interest, and don’t get caught up discussions of political likes and dislikes.  Explore your friends’ perspective by asking open-ended questions. Think out loud about what your friend shares, and ask questions to clarify that you’ve understood what she said. ” Political beliefs are sensitive, personal issues, and it can be easy to get emotional about them. When people have political discussions, they’re likely to engage in “blocked listening” which means selectively listening to your friend’s words for an opportunity to disagree with what’s been said.  If you find yourself wanting to include the word “but” in your conversation, chances are you’re engaged in blocked listening. Remember that telling people where they’re wrong is unlikely to change their minds or improve your relationship. Because political beliefs are based on interpretation of facts, you won’t be able to convince another person of your point of view by quoting well-respected experts who agree with you. This only invites your friend to bring in expert opinions that support her own point of view.  Quoting experts, or providing poll figures to show how many people agree with you on a political topic, isn’t likely to persuade your friend that she’s wrong and you’re right. If this is an issue that’s important to your values, it’s enough to just let her know what your own beliefs are. If she wants to learn more, allow her to ask you. It’s not fun to talk to someone whose beliefs are fixed. Political conversations between friends aren’t really about who is right and who is wrong. Instead, they’re an opportunity to keep a good, thoughtful mood going.  It will help to realize that political viewpoints are deeply connected to a person’s sense of identity. If you get so focussed on...


Тренируйтесь спускаться с пологих склонов. Тормозите при спуске со склонов. Учитесь поворачивать. Задействуйте педали после спуска со склона. Попробуйте заехать на холм.

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Walk the bike to the top of a slope, mount it, and glide down, allowing the bike to slow naturally in the flat area at the bottom. Dismount and repeat as necessary until you get used to balancing and controlling the bike.  Keep your weight focused in your feet. Stay pressed against the seat, keep your elbows bent, and your body relaxed.  When you are confident you can coast to the bottom, try riding down with your feet on the pedals. Once you have become comfortable keeping your feet on the pedals, try again, this time gently squeezing the brakes while descending. You'll learn to slow the bike without swerving out of control or pitching over the handlebars. Once you can coast, pedal, and brake in a straight line, try going down the hill again. Move the handlebars until you change the direction of the bike without losing control. Feel how the slope changes the way the bike acts and adjust your balance to match it. Use the techniques learned while gliding to pedal and steer without stopping at the bottom of the hill. Transition to the flatter surface while practicing sharper turns, then brake to a stop. From the flat bottom of the hill, start pedaling. The slope requires additional work. Lean forward into the pedaling or even stand up to gain extra power. Bike up and down the slope several times until you feel comfortable. Once you feel confident, bike halfway up the slope, come to a stop, and start pedaling upwards again.


Тренируйтесь ходить с прямой спиной. Улыбайтесь. Смотрите людям в глаза. Будьте джентльменом. Умейте вести беседу. Говорите ясно и продуманно.

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It might seem irrelevant, but standing up straight makes you seem confident and in control, which people do find attractive. Proper posture can also make you appear taller. Keep your shoulders squared, your spine straight, and try to center your hips over your feet. Walk with confidence and don't drag your feet or shuffle. Also, don't stare at the ground, and putting your hands in your pockets can make you look shy or nervous. Offering someone a genuine smile is one of the easiest things you can do to seem instantly appealing. Practice smiling often, and try to get into a frame of mind where your grin is easy to trigger. Develop a warm sense of humor. Find joy and laughter in the ridiculous aspects of life, and don't be afraid to point this out to other people. Try to keep your jokes free of references to bodily functions, sex acts, or disparaging other groups of people. When you're talking to someone (especially someone you like), demonstrate that you're interested and paying attention by making consistent eye contact. Use eye contact to flirt. Throw several glances at someone sitting near you or across the room until he or she catches you. Maintain eye contact for a second, smile and look away. You don't have to be a stuffed shirt to show basic care and consideration for other people. Say "please," "thank you," and "excuse me," and show courtesy by holding doors open for people walking behind you.  Be respectful of other people. Don't tear down other people's beliefs, and don't be unnecessarily rude to them. If someone tries to start a confrontation with you, walk away calmly — this illustrates that you won't sink to the other person's level. Don't swear or make crude comments in public. It's fine to let your hair down a little bit around your guy friends or your family, but avoid talking this way around people you don't know well. Being a competent conversationalist can help people feel more at ease and relaxed around you. Know how to casually inquire about how someone is doing, and let that lead into...


Тренируйтесь! Проверьте свежесть своего дыхания. Немного пофлиртуйте! Выберите нужный момент. Спросите!

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The best way to be more comfortable and better at kissing is to practice first. It seems like obvious advice but it really does help. You can practice on your hand, with another object, or with another person. Keep in mind, you might not want to kiss another person because if you are already attached to girl you want to kiss or kiss her really soon after and she finds out, she might be upset. The girl doesn't want to taste garlic or other icky flavors after the kiss, as this can be a major turn off. Before the date or when you see her, brush your teeth and tongue and use mouth wash! To maintain good breath try drinking water on the date instead of soft drinks. You can also suck on a mint or chew minty gum for a few minutes midway through the date. If you are at a restaurant, bring along your favorite breath freshener. Excuse yourself after dinner and go to the bathroom. Freshen your breath and then, to make sure your breath smells good, hold your hand up to your face, breathe, and smell. This can help set the mood. Tell her that what she is wearing looks pretty; she will appreciate it! If she playfully punches you a lot or teases you in a friendly manner, then she wants you to touch her. Stay in safe territory like quickly grabbing her hand when you want to go show her something; she will appreciate not having to do the whole awkward looking at each other and blushing thing.  If you are brave you could put your arm around her waist when you two are laughing and say something playful like "You're so cute!" Offer to give her a piggyback ride, or tickle her a little if she likes it. Don't do this constantly, and when you do it, do it respectfully. Don't grab her breasts or butt. Flirting will make her more open to kissing you. Think of kissing as reaching the top of a mountain. You have to hike a little to get to the top. Getting good timing will make it a lot easier. A good time for a kiss is at the end of a date, when you're generally saying goodbye, when you're out for a walk, or after you've just finished...


Тренируйтесь. Запомните свою историю. Не приукрашивайте. Контролируйте обстановку. Допускайте участие. Чувствуйте аудиторию.

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Practice telling a story a few times before you tell it to other people. Then practice the story with a few people that don't matter much before telling it to anyone important. You want to be comfortable telling the story and get a good feel for when to add in dramatic pauses, and when to engage that big, building tone of excitement. Make sure you know the story backwards and forwards and then focus when you're telling it. This is to help keep you from missing details that are important. It also helps keep the story consistent across tellings, which is important if someone is likely to hear the story more than once. Don't turn your stories into "fish stories". You know the ones: where each time you tell it it gets more dramatic and more epic, and the details change to become more mythic and characters become less and less real. Listeners tune out when they hear you tell a story like this. Reel that fish back in and keep your story feeling authentic if you want people to enjoy it. You want to tell your story and a good place and time if you can. Even the best story can be ruined if you have to stop constantly because of distractions. Make sure the environment isn't too distracting or noisy. If someone tries to steal the focus of attention, direct it right back to you. A listener's experience of a story gets even better if they are able to interact and join in the experience. You can ask your audience questions or find other ways for them to interact with the story, if you really want to step up your storytelling. The most important skill to work on is being able to respond to your audience. If they start to get bored, wrap or step it up. If they're really enjoying a particular part, build on that. If they're laughing, give them room to laugh. It's tricky, but telling your story around the experience of your audience will make you a storyteller that no one will soon forget.


Тренируйтесь. Сделайте домашнюю работу. Наведите порядок в комнате или сделайте перестановку. Сделайте что-то приятное другу.

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It may not seem like fun, but exercise will make you happier after you finish, and you can treat yourself to something indulgent after you finish.  Do whatever type of exercise you enjoy. Some options include: yoga, Pilates, jumping rope, push-ups, sit-ups, and lunges.  Exercising will make your time go by more quickly and help to get you in shape all at the same time. It's not the most fun task, but you’ll be able to better enjoy yourself later if you get some of your work done while you are alone and have the quiet to concentrate.  Pick a designated area to do your work. Decide before you begin exactly what you hope to accomplish, or decide how long you want to work and set a timer. Turn off your phone while you are working. This will make your time at home alone go by quickly, and you’ll end up feeling better in your space. Try moving around a few pieces of your bedroom furniture or lamps to give your room an easy makeover. Being home alone can be a great time to work on doing a good deed for someone else. Think if you have any upcoming meet-ups with friends or parties to attend.  Make birthday cards for upcoming birthdays or for someone you know who is sick. Spend some time cooking something like cookies or a casserole to give to someone going through a difficult time. If you live with others, consider cleaning up for them while you are home alone so that they can come back to a sparkling clean house.


Три раза в неделю занимайтесь тяжело атлетикой. Обязательно чередуйте части тела, над которыми вы работаете. Попросите помощи. Вы должны чувствовать жжение в мышцах. Вы должны знать, когда нужно остановиться.

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While you may think you need to lift everyday to build up your muscles, you really need to only lift 2 or 3 times a week for 30 minutes each time. In fact, the vegan diet may better sustain this type of workout method, rather than a long daily workout, as it allows more time for recovery. Don't work the same body parts everyday. Pick a day for each group, so that you are slowing building up each set. For instance, you could work on your front upper body one day, your back and buttocks the next workout, and you lower half at your next workout. Another strategy would be to do a full-body workout 3x/week so that all muscle groups are being hit 3x/week versus 1x/week. This is helpful if you are following a vegan diet because muscle retention/building is so important to overall health.  One exercise you could try for your front upper body is the barbell bench press. Lay down with your back to a bench. Lift the barbell up over your body with your arms almost locked. Have someone spot for you if you haven't done this exercise before. Lower the bar towards your chest, and then hold it for a brief second. Extend your arms back up, lifting the bar. Breathe in as you bring it back down, and breath out as you push it back up. Repeat 6 to 8 times until you begin to feel the strain, then set the bar up to take a short break.  For your back and biceps, try a wide-grip lat pulldown. Once sitting on the bench, make sure your knees are up against the knee bar. Grab the bar from above. Push your chest out, and lean back a little. Pull the bar down using only your arms. Breathe out as you slowly bring the bar back up. Breathe in as you pull it back down. Repeat until you feel it in your muscles, and then take a break.  For your legs, use a barbell squat. With the barbell at the correct height on a rack, center the bar on the back of your neck across your shoulders. Move away from the rack with the barbell on your shoulders with your feet shoulder-width apart. Squat down with the barbell still on your shoulders, as if you are...


Трите бутылку средством для мытья посуды. Протрите пластиковую петлю и крышку. Сушите бутылку кверху дном. Используйте таблетку для чистки посуды. Положите бутылку на верхнюю решетку посудомоечной машины.

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Add a little bit of dish soap to the bottle, and pour water into the bottle. Shake the bottle to create soap suds, and use a clean bottle brush or sponge to scrub as deeply into the bottle as you can reach. Rinse until no more suds remain.  Using a small amount of dish soap is safe, especially if you take care rinsing the bottle, but if you are worried, you can use lemon juice instead.  You may also want to wipe down the outside of the bottle with the sponge or brush. With the soapy sponge, wipe down the threads that wind around the top of the bottle. Run the brush or sponge around the cap, making sure that you catch every crook of the cap. A cotton swab can also help you reach small places in the cap. Rinse by running water over both parts. You can dry the bottle by placing it upside down on a drying rack. This will help water drain of it while letting air in to dry the inside. If you don't have a drying rack, you can wipe it down and leave it to dry on a tea towel. If you need to disinfect the bottle, you can purchase bottle cleaning tablets. These are handy to clean your bottle if you are camping or hiking.  Fill the bottle with water and add the tablet. Let it soak for an hour before rinsing and drying the bottle. Nalgene bottles can be put in the dishwasher, but the bottle and the cap must be kept on the top rack away from the heating element. This will prevent the bottle from melting in the dishwasher.


Трите влажной салфеткой подошву и края. Используйте гель для отбеливания, чтобы удалить темные или стойкие пятна. Белой краской или маркером на масляной основе скройте пятна, которые невозможно удалить.

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On the bottom or outsole of the shoe, run a wipe between the rubber grooves.  Take a fresh wipe and gently rub along the edges of the boost.  After you use the wet wipe, gently dry the boost by wiping the edges down with a paper towel. Any wet wipe will do, although you may want to use one with antibacterial or stain removing properties to help remove dirt. If the marks don’t respond to a wet wipe, a bleach pen may be able to lighten the stain. Take the cap off and rub the marker over the stain completely. For the best results, put the shoes in the washing machine afterwards. You can get paint pens and oil-based markers at craft stores. Take off the cap and gently run the tip over the stained area. You may need to go over the whole boost so that the entire sole is the same color. Let it dry for a few hours. Paint pens and oil-based markers can give off fumes. Make sure you are working in a well-ventilated area. If you start to feel dizzy, take a break.


Трите консервную банку камнем или куском бетона. Продолжайте, пока не заметите проступающую влагу. Прижмите края банки.

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Find a flat, rough rock or piece of concrete. Turn the can upside down and rub the raised rim against this hard, rough surface, pressing down slightly while you do. If the can contains only liquid, you can keep it upright, and use the tip of a spoon to rub against a small section of the outermost groove instead, touching the raised rim of the can top. Eventually, the crimped edge of the can should come apart, leaking moisture through the hole you made. When you notice this happen, turn the can right side up again. Hold the can upright on a flat surface, and squeeze the sides with both hands. Do this gently at first, gradually squeezing harder, since popping the can lid out too vigorously could cut your finger.  Alternatively, whack the side of the can against a hard object. This is messier, but may keep your fingers safer. Another option is to find the hole and pry it open with a spoon, screwdriver, or other tool, working your way around the rim. Do not use a knife, as it could easily slip and injure your hands.