Считайте калории. Придерживайтесь сбалансированного питания. Выбирайте постный белок. Половину порции должны составлять фрукты и овощи. Отдавайте предпочтение цельнозерновым продуктам. Воздерживайтесь от вредной пищи и продуктов, подвергшихся технологической обработке. Пейте достаточное количество воды. Принимайте витамины и минеральные добавки.

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To have a generally healthy body, you should try to maintain a healthy weight. If you're overweight, you are not maintaining a generally healthy body.  Calories are a unit of measurement. You eat calories from food and that energy is used to fuel your bodily functions and activities throughout the day.  If you consume too many calories, you may run the risk of gaining weight. If you do not eat enough calories, you may lose weight. The American diet is based on a 2,000 calorie-per-day diet. You may need to change how many calories you eat daily to match your body's needs and to maintain a healthy weight. To lose weight, it is considered safe to cut 500 calories from your diet and aim to lose about one to two pounds per week. Use an online calculator or smartphone app to find out how many calories your body needs. A good rule of thumb is that a moderately active adult needs about 15 calories per pound to maintain her weight. Track calories to see if your current diet meets your needs. Having a well-balanced diet is one of the most important parts of maintaining a generally healthy body. Without a balanced diet, it'll be very difficult to maintain proper health.  A balanced diet means that you consume foods from each food group most, if not every day. In addition, you should consume a variety of foods within each food group. Having a wide variety of foods from food groups will allow you to consume a variety of different nutrients.  Lastly, a balanced diet means eating the right proportions or servings of each food. If you eat mostly protein foods but very few fruits or vegetables, your diet isn't balanced. Following the appropriate portion sizes of each food group: 3-4 oz (card deck sized) of protein, 1 cup vegetables or 2 cups leafy greens, 1/2 cup chopped or one small piece of fruit, and 1 oz or 1/2 cup of grains.  Balance your meals and snacks during the day. Aim for three to four servings of protein daily, five to nine servings of fruits and vegetables, and three to four servings of grains (1/2 being whole)....


Считайте общую сумму продаж за весь день. Сделайте отчет по продажам к закрытию торгового дня. Составьте баланс кассового аппарата.

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Some managers may want to check the sales totals periodically throughout the day. To read the running totals, turn the register key to X or press the mode button and scroll to the X option. Press the CASH/AMT TND button. Your daily sales totals thus far will print out on a receipt. It is important to remember that X will read running totals, while Z will reset the daily totals. At minimum, this report will tell you the sales totals for the day. Many cash registers will also report hourly sales, sales by clerk number, sales by department, and other reports. To run these reports, press MODE key and scroll to the Z mode function or turn the key to Z to run report. Remember that running the Z report will reset the cash register's totals for the day. After running the sales report for the day, count out the money in the cash drawer. If you have checks or credit card receipts, add these into the total. Most credit card processing machines will also run daily total sales reports, so that you can easily reconcile your daily sales totals. Subtract your overall total from the amount of money that you started with before your first transaction of the day.  Put all your cash, credit card receipts and checks into a deposit bag and take them to the bank. Keep a written ledger of the currency, credit card transactions and checks. This will help with your overall accounting. Replace a base amount of money to the drawer for the start of the next business day. Be sure to store the money in a safe, secure location when your business is not open.


Считайте овец. Сосредоточьтесь на расслаблении мышц. Встаньте с кровати. Подумайте об успокаивающем пейзаже. Слушайте эмбиент музыку или звуки.

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. Counting is an effective technique for falling asleep. It requires enough mental concentration to distract you from thinking about anything else, but it's also quite boring, which is good for inducing sleep. Try the time-honored technique of visualizing sheep jumping over a fence, or use the psychologist recommended method of counting backward from 300 by 3s. Count to 10 while taking a deep breath in and count to 10 again while taking a deep breath out. Progressive muscle relaxation is a tried and tested physical relaxation technique which reduces muscle fatigue, helping you to fall asleep faster. It's done by focusing on each individual body part in turn and consciously tensing then relaxing that body part. Start with your toes and work on each body part in turn until you reach the top of your head. It may sound counter-intuitive, but sometimes the best thing you can do when you're having trouble falling asleep is to get out of bed and distract yourself by doing something else. Lying in bed and freaking out about the fact that you're not sleeping is not productive. Try reading a book, watching a little TV, listening to music, or making a snack. Stay out of bed for 30 to 60 minutes, or until you start feeling tired. This technique will help your brain to associate your bed with sleeping. Visualizing a calming or pleasant image can be a great way to distract yourself. Think of the ocean, a rainbow, a tropical desert island, anything that makes you feel happy and peaceful. A more elaborate version of this is to think up scenarios or imagine activities that you enjoy. Imagine yourself as a superhero or celebrity, mentally design your dream home, or think about playing with a room full of kittens or puppies. Music or recordings of peaceful sounds can be extremely effective for distracting yourself and allowing your mind to wander off to sleep. Some people like listening to the sound of rainfall, others like jungle noises, while whale songs float other people's boats. Soft classical music helps other people to...


Считайтесь с чужим мнением. Сохраняйте позитивное отношение. Примите тот факт, что на ваша доброта может быть проигнорирована. Напоминайте себе.

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No matter how strange or frustrating someone's actions may seem, everyone has his or her own set of circumstances. Take these circumstances into consideration and think about how things must seem from that person's perspective as a result.  For instance, if you're playing a game with someone who has never played it before, don't make fun of that person for having a hard time understanding the rules. The experience might be frustrating or embarrassing for that person, so it would be much kinder to help than to tease. Similarly, if you accidentally bump into someone and that person yells at you for it, pause and tell yourself that he or she might have reasons for being irritable that you don't know about. Instead of yelling back, a better option would be to apologize and politely excuse yourself. Ideally, you should try to approach life with an attitude of optimism and subtle confidence. People tend to react better to those who can appreciate themselves and the world around them.  It might sound cliché, but count your blessings when you feel tempted to dwell on the negative things going on in your life. While self-confidence is a good trait to have, you should avoid seeming arrogant. A positive self-image is all about having good feelings for yourself. Arrogance means viewing your own self as being better or more important than those around you. Be positive when people turn to you for encouragement, too. Instead of dwelling on everything that could go wrong, try to show that person how things could go right. There are times when your sweet, kind acts may go unrecognized. Learn to accept those occurrences without making a big fuss over being unnoticed.  It's natural to want credit for the good you do, but if you're doing good only for the sake of getting attention, you have the wrong sort of motive. Do good merely because it's the right thing to do. Even this has its limits, though. Don't let others abuse or mistreat you. If you don't stand up for yourself, you might end up looking like a weakling instead of a...


Сшейте Купите в магазине товаров для рукоделия искусственную листву из ткани или пластика. Снимите листья с пластиковых стеблей. Пришейте Наклейте листья на пару сапог или туфель на высоком каблуке.

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or buy a green leotard. If you know how to sew, use a stretch fabric and a pattern to make a green leotard. Otherwise, check out a gymnastics, ballet, or theater specialty shop to find a leotard. Choose or create a lighter green leotard to mirror Poison Ivy's own suit.  Cotton, nylon, polyester, spandex and x-static all make excellent leotard materials.  Poison Ivy's costume is traditionally sleeveless, but you may add short or long sleeves depending on your comfort level. You will need enough green leaves to decorate your leotard as well as a pair of shoes. Decide beforehand whether you want to cover your leotard or make a design with the leaves. Purchase enough leaves to decorate accordingly Start with one or two bags of green leaves, and buy more if you run out. If your leaves came on a plastic branch, this will get them ready to put on your costume. Discard the stalk, as you will not need it for this costume. Paint the leaves with green or white glitter glue before you attach them to your costume if you want an extra shine. Let the glitter glue dry if you use it before attaching the leaves to your costume. or glue the leaves onto your leotard. Hand stitching the leaves on is more secure, but you can use fabric glue or a glue gun if you've never sewn before. You can cover the entire leotard or shape the leaves in a design, like a curve. Attach leaves over one leotard strap. Pay special attention to the neckline, and attach leaves along the edge. Heels are more traditional, but choose a pair of sensible boots if you plan to walk extensively in this costume. Use a hot glue gun to cover the heels entirely in leaves.  Add a pair of green tights under your shoes to complete the look. Choose a shade of green lighter than your leotard to add contrast. Ideally, your shoes should be green, red, or black to match your costume.


Сшейте боковой шов большого пальца. Приколите и пришейте деталь большого пальца. Вложите первую среднюю деталь пальцев в промежуток между пальцами. Повторите процедуру с двумя оставшимися средними деталями пальцев. Сшейте боковой шов перчатки. Повторите весь процесс, чтобы сшить вторую перчатку. Примерьте перчатки.

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Fold the thumb piece down its center and stitch along the top and side, joining them together. Stop just short of the bottom curve.  If you want to hide your stitching, make sure that the right sides of all pieces face each other as you stitch and turn the pieces right-side out once they are stitched together. Alternatively, you can keep all of your stitching on the outside of the gloves, allowing it to remain visible. In that case, keep all of the pieces right-side out as you stitch them together. Hidden and visible stitches are both an option with leather, so this is merely a personal style choice on your part. Insert the open bottom of your thumb piece into the thumb hole of your trank piece. Pin the edges of the thumb to the edges of the hole, then sew around the entire joined edge.  Make sure that the thumb points upward as you insert it into the thumb hole. The thumb piece edge and thumb hole should match pretty evenly. You can bend the edge of the thumb hole inward so that the right sides of the hold edge and thumb piece face each other, or you can pin/sew the right side of the thumb edge along the wrong side of the hole edge. Either option will work, so again, this is merely a matter of style preference. You will need to connect it to the palm and back sides of your trank pattern. Pin and sew in place.  Attach the fourchette to the palm side of your pattern first. Once the piece has been sewn onto the palm side of the trank, attach it to the back side of the trank. Sew from the tip of the index finger and down along the palm side slit, then back up to the tip of the middle finger. When joining the fourchette to the back trank, start from the tip of the middle finger and move down the slit, then back up to the tip of the index finger. Once the fourchette between your index and middle fingers has been sewn on, move onto the fourchettes between your middle and ring fingers and between your ring and pinky fingers. The sewing method for these other two fourchettes is exactly the same as the sewing method...


Сшейте в кольцо детали основания колпака из ткани и дублерина (или клеевой). Сложите тканевое кольцо вдоль пополам изнаночной стороной внутрь. Подверните внутрь необработанные срезы ткани и прогладьте. Вшейте клеевую ткань в основание колпака. Равномерно стяните сборкой края круглой детали до размеров основания колпака. Вложите срезы ткани от верхушки колпака в его основание и закрепите булавками. Проложите строчку по периметру основания колпака, тем самым соединив детали между собой. Все готово.

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Take the stiffener or interfacing and fold it in half lengthwise, to make the strip half as long. Then use a sewing machine or sew by hand to create a seam about ¼ inch (.63 cm) in from the edge that connects the shorter, raw edges of the interfacing. Do the same for the brim piece, so that you are left with two loops. Take the loop you made from your brim piece and cuff it in on itself to make it half its original width. This should leave you with a cuffed piece of cloth that has a folded edge on one side of its length and raw edges on the other side. After cuffing your brim piece, fold the raw edges of the brim piece inward about ¼ inch (.63 cm). Make sure to fold them over to the inside rather to the outside to hide the raw edges. Iron the brim piece, paying special attention to press the area you just folded over. Turn the brim piece inside out so that the seams are visible. Then tuck the stiffener or interfacing into the ¼ inch (.63 cm)  “cuff” that you made by tucking in the raw edges. Sew by hand using straight stitches or use a sewing machine to sew the two fabrics together. Adjust your sewing machine’s stitch length and the machine’s tension to the highest setting. Then place the edge of the circular cloth under the needle of the machine and sew all the way around the circle, about ½ inch (1.25 cm) from the edge. This will create ruffled pleats in what will become the puffy top of the chef’s hat.  Adjust the stitch length and tension of your machine back to the usual settings after you finish. If you don’t have a sewing machine, hand sew using long, straight stitches and pull tightly after each stitch to create pleats. Slide the ruffled top part of the hat into the “cuff” of the brim piece you made, so that ½ inch (1.25 cm) of the ruffled hat top is inside the open part of the brim. Pin all the way around the top of the brim to keep the top part of the hat in place. Hand sew or machine sew all around the brim where it overlaps with the ruffled top piece, about ¼ inch (.63 cm) from the top edge of the...


Сшейте кружевные рубцы. Готово.

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Sewing a lettuce edge hem works very well for knits or lingerie. You can either turn up a small (3/8-inch) hem and sew a zigzag stitch or use the zigzag stitch as the only hem. The sleeve will be edge finished with the zigzag stitch. When the hem is finished it will be wavy and look like a frilly lettuce leaf. This hem is good for feminine clothing and is a quick hemming finish. You could also serge edge the hem and, in fact, the serger does a better job than the sewing machine when sewing this hem.


Сшейте стороны внешней детали сумки, оставив открытым верх. Скосите уголки под углом в 45 градусов. Выверните сумку на лицевую сторону и проведите тестовую примерку.

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Flatten one corner of the bag so that the seam visually “splits” the triangle in half. Then, sew across the corner, keeping the new seam perpendicular to the existing seam (as seen below). Repeat this process on the other corner. When you flip the bag right-side-out, the corners will be blunted. Make adjustments if necessary.


Сшейте части ткани вместе на живую нитку. Подложите тонкую оберточную бумагу под шелк. Распылите стабилизатор для ткани. Испробуйте шитье на бракованной заготовке. Оттяните назад верхнюю и шпульную нитки. Вручную опустите иголку на ткань. Держите ткань ровно. Сделайте несколько стежков, затем – строчку. Шейте медленно и равномерно. Время от времени проверяйте, как продвигается дело. Будьте осторожны, если решите отпороть припуски. Обработайте припуски.

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Hand-basting is a technique of using long, loose stitches to hold fabric together and make sewing easier. Since silk is so slippery, it can be helpful to hand-baste the pieces with a stitch that looks like a dotted line. Read “How to Baste Fabric” for more information. If your silk fabric is slipping too much while sewing, try layering a piece of tissue paper underneath your sewing area. The needle will sew through both layers, sewing them together. When you’re done sewing the piece, you can just tear away the tissue paper. You can also use a spray-on fabric stabilizer, which will stiffen the fabric somewhat and make it easier to manage while you cut it. This is available at fabric stores and online. Check how your sewing machine settings will respond to the silk by test sewing on a scrap piece of silk. Make adjustments to the tension and gauge of your thread before you move on to sewing your project. Aim for 8-12 stitches per inch, although this might vary depending on your project. As you set the fabric in place at your sewing machine, pull the top thread and bobbin thread back away from you. This will ensure that it won’t get accidentally wrapped up in the machine foot, which could cause holes or pulls in the fabric as you sew it. Rotate the hand wheel to bring the needle down into the fabric. This will ensure that the sewing machine will start very slowly and the fabric won’t pucker or catch on the foot. Gently flatten the fabric so that it feeds straight into the machine. Don’t pull it taut, however, as this can cause puckers in the final sewing project. Start out your stitching with a few stitches and then secure them by backstitching along them. This will ensure that the stitches won’t come out. Do so very carefully, so that you don’t accidentally allow the silk fabric to creep or bunch up at the beginning. Silk has a tendency to bunch and gather, so go slowly when you’re sewing this fabric. Try a steady pace to ensure that the stitches are even and consistent. Slow down or pause to make sure the...


Съедайте яблоко в день. Пейте имбирный чай. Внесите изменения в свой рацион. Избегайте стресса. Попробуйте лечение травами. Принимайте пробиотики.

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Many people with hyperacidity settle their stomach by eating an apple. Apples are generally safe for this condition, so why not give the wisdom of the crowd a go? Just remember this is anecdotal evidence, and claims about apples having antacid properties are completely false. While there's no solid evidence behind its use as a hyperacidity treatment, ginger does seem to soothe the stomach. Either get ginger tea bags or better yet, cut up about 1 teaspoon of fresh ginger, add boiling water, steep for about 5 minutes and drink. Do this anytime during the day, but especially about 20-30 minutes before meals. Ginger can also help with nausea and vomiting. Ginger tea is considered safe for pregnant women. Although not definite, many specialists believe that late night eating can make symptoms worse. Don't eat for 2-3 hours before bedtime to reduce the risk of food putting pressure on your lower esophageal sphincter (LES) as you sleep. so you feel better in general. Based on early research, stress makes reflux symptoms feel subjectively worse but does not affect the objective condition. For your own comfort, identify situations that you find stressful and exhausting. Find ways to avoid those situations or prepare for them with various relaxing techniques. Start incorporating meditation, yoga, or just regular naps into your daily routine. You could also try deep breathing, acupuncture, getting a massage, taking a warm bath, or even saying a series of simple, affirmative statements in front of the mirror. None of these are proven treatments. However, if your hyperacidity symptoms are related to ulcerative colitis or bowel inflammation, there's a little evidence that these could help. Do not rely on these as your main treatment.  Drink 1/2 cup of aloe vera juice. You can drink this throughout the day, but don't drink more than 1 to 2 cups a day. Aloe vera can act as a laxative. Drink fennel tea. Crush about a teaspoon of fennel seeds and add a cup of boiled water. Add honey to taste and drink 2-3 cups a day about 20...


Съешьте какой-нибудь деликатес. Когда вам нужно отрыгнуть, закройте свой рот. Дайте газу выйти через ваш нос. Держите свою руку рядом с носом так, чтобы выходящий воздух шел вдоль нее. Как вариант, попробуйте отрыгнуть в закрытый рот.

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This burping technique is used when you have to burp, but want to do it as silently as possible - a must for fancy,high-class dinners. This step is preventative - smaller amounts of food and drink mean smaller burps. See also: How to Burp Without People Noticing. Even if you perform this method incorrectly, a closed mouth will muffle the sound of an otherwise loud burp. Burps that escape through the nose are almost completely silent. This is because they don't vibrate the upper esophageal sphincter, like a mouth burp. The sound produced will be like that of a normal exhalation through the nose, though any odor may remain. Try to have clear sinuses beforehand - otherwise, your burp will have nowhere to go. Doing this will help your burp be as subtle as possible— unless the scent causes you pass out. Covering your mouth with your hands or a closed fist will further muffle any sound from the burp. When you've made your burp, open your mouth to allow the gas to dissipate. Pretending to yawn can be a great excuse to open your mouth. Just make sure you don't have any extra burps before you do it!


Съешьте ложку меда. Полощите горло водой с солью. Делайте горячие ингаляции. Попробуйте сделать грудную мазь на основе касторового масла. Ешьте черный шоколад.

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Medical research has found that cough syrup works no better than honey. Chances are, you may prefer the taste of honey over the taste of cough syrup. If that is the case, swallow 1 tablespoon of honey up to 3 times per day to help coat your irritated throat and slow down or stop your coughing. Mix 1 teaspoon of regular, everyday salt into a glass of warm water. Make sure the salt is completely dissolved and then take a sip and gargle. Gargle for about 15 seconds and then spit the salt water out. You can continue to gargle until you've used up all the water in the glass. If you have a leftover salty taste in your mouth afterwards, just rinse with regular water. Do you know that feeling of complete relief you get when you have a nice hot shower while you have a cold, and for those few brief moments you can actually breathe? This method is similar, but adds some soothing ingredients to help alleviate your cough as well. Put boiling water in a medium-sized bowl and let it cool down for about a minute. Add 3 drops of tea tree oil and 1-2 drops of eucalyptus oil and stir. Lean you face over the bowl, set yourself in a comfortable position, and just breathe! Put a towel over your head and around the bowl to help keep the vapours close to your face. You can do this for 5-10 minutes at a time, up to 2-3 times a day. You can also add 3-6 drops of your favourite essential oil to a humidifier or a bath to help relieve congestion. For this chest paste you'll need ½ cup of cold-pressed castor oil, 1-2 cloves of garlic (crushed), 1 tablespoon of freshly grated ginger, 3-4 drops of eucalyptus oil, and ½ teaspoon of cayenne pepper. Add all the ingredients together in one bowl and mix thoroughly. Apply the finished mixture to your chest - ideally under an old t-shirt that you won't mind getting messy. Alternatively, you can just use castor oil without any other ingredients. Put the castor oil directly onto a soft cloth on your chest, and then put plastic wrap over top of the cloth. Then you can you place a heat source over the...


Съешьте ложку свежего меда. Полощите горло соленой водой. Используйте назальный солевой раствор, чтобы очистить носовые каналы от аллергенов. Натуральные леденцы для горла.

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Raw honey on its own has been known to help relieve an itchy throat. Make sure you look for raw honey that has no additives or processed ingredients. You may be able to find raw honey at your local supermarket or your local health food store. Have a spoon of raw honey every few hours to relieve your itchy throat. You can relieve your itchy throat by gargling warm salt water. You may create your own salt water solution by mixing ¼ to ½ of teaspoon of salt to 1 cup of warm water. Gargling every two to three hours should give you some relief to your scratchy throat. Do not use table salt, as it has added iodine and other additives.  To gargle the saltwater solution, sip the solution and hold it in your mouth. Then, open your mouth and swish the saltwater solution around in your mouth. Push air from the back of your throat so the saltwater starts to vibrate and gargle around your mouth and throat. Try not to swallow any of the saltwater, as it can make you sick. Spit out the saltwater after you have gargled it for a few minutes. You can prepare your own nasal saline using either distilled or boiled (and then cooled) water.  Add ½ of teaspoon of salt water and ½ teaspoon of baking soda to 8 ounces cup.  After you make a solution, put three to four drops into each of your nasal passages.  If you don’t have a pipette, use a teaspoon to put the solution into each of your nostrils. A teaspoon contains about 5 drops.  You could also do a saline rinse if you have a medical syringe, squeeze bottle, or Neti Pot. You can also try taking throat lozenges that are made of natural ingredients. You can find all-natural throat lozenges at your local drugstore or online. Most natural throat lozenges contain honey, ginger, or a combination of anti-inflammatory ingredients. Make sure you follow the instructions on the package of the lozenges and take the right dosage every day.


Съешьте немного мяты. Выпейте напиток с кофеином. Добавляйте в пищу семена чиа. Готовьте собственные пищу и напитки, заряжающие энергией. Пейте много воды. Перекусывайте. Получайте питательные вещества.

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Recent studies have shown that both workers and athletes speed up their performance when around the scent of peppermint. So if you're feeling drained, pop a peppermint or some peppermint gum to help get you energized. Or you could assault your nose with some strong scents, peppermint included. If you have some essential oils handy, one big whiff could be all you need to set your senses on high alert. Caffeine, which is found in coffee, tea, sodas and energy drinks, are great for a short boost of energy. Doctors recommend that healthy adults limit their caffeine intake to 400 milligrams per day, which is about four cups of coffee, 10 cans of soda, or two "energy shot" drinks.  While 400 milligrams is safe for adults to consume on a daily basis, excessive caffeine intake can lead to high blood pressure, insomnia, irritability, upset stomach and muscle tremors. So try to limit the amount of caffeine you drink each day to an absolute minimum.  Caffeine will definitely give you a quick shot of energy in the short-term, but does little to help you ward off fatigue throughout the course of the day. Be sure to eat healthy and drink plenty of water to avoid an energy crash later in the day. Limiting your intake of caffeine to the morning hours can help you avoid insomnia in the evening or nighttime. Also, it is wise to hold-off on that first cup of coffee or soda until after nine a.m. Your body naturally produces cortisol at higher levels between eight and nine a.m. and caffeine can actually diminish that natural rush you would otherwise feel. Not only are chia seeds trendy, but they're rumored to have some serious energy-boosting benefits as well. Chia is full of B vitamins, fiber, and protein, so it can help give you an extra boost of energy. Chia seeds mix well with yogurt or can be mixed into your favorite flavor of smoothie. You can also put them in breads or muffins. So you want a brick of grain and protein to keep you going? Energy drinks and power bars are all well and good, but if you make them yourself...


Съешьте нормальную пищу. Потребляйте больше клетчатки. Ешьте небольшими порциями. Читайте этикетки. Выбирайте более полезные сладости. Пейте больше воды. Откажитесь от искусственных подсластителей.

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If you are craving something sweet, check to see if you are just hungry. Eating a healthy meal can decrease a sweet craving triggered by low energy. When choosing food for your meal. pick healthy foods that will provide energy, such as protein, fiber, and complex carbohydrates.  Increase protein in your meals, such as fish, chicken, lean red meats, and nuts. Avoid packaged meals that are full of sugar and bad ingredients such as salt. Fiber helps you to maintain healthy sugar levels in the body, which will reduce the sugar drop that leads to your cravings. It will also help you feel full for longer amounts of time. Look for foods with larger amounts of fiber, which help fill you up.  Pick foods such as whole grains, broccoli, artichokes, whole wheat pasta, raspberries, and various beans. The daily recommendation about of fiber is 35 to 45 grams for women and 40 to 50 for men. When sweet cravings are triggered with lower energy throughout the day, another strategy is to spread out meals throughout the day. This will help you avoid the energy decline that comes from periods of not eating. Some research suggests five to six smaller meals versus three big meals help maintain a full feeling thought-out the day. Try to increase the healthy amount of calories you intake per day when adding more meals, but don't eat five to six normal sized meals. This will increase your caloric intake by a large amount. Sugar is hidden in most processed foods. If you cannot read the ingredients or there are a lot of them, it is probably high in sugar. Other common names for types of sugar are agave syrup, brown sugar, corn sweetener, corn syrup, dextrose, fructose, glucose, lactose, maltose, sucrose, high-fructose corn syrup, fruit juice concentrate, honey, invert sugar, malt sugar, molasses, raw sugar, sugar, and syrup. Sweets do not have to be complicated, super fancy, or a huge dessert.  It might be best to choose a simple sweet that isn't full of processed, unnatural ingredients. Eating simple sweets also means avoiding...


Съешьте питательный завтрак со множеством клетчатки и протеина. Узнайте, где именно находится тестовый центр и сколько времени понадобится для того, чтобы добраться туда. Не пейте слишком много воды или кофе.

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Oatmeal, yogurt, granola, and eggs are all good choices. Peanut butter is a good source of protein. Fresh fruit is a nice supplement and gives lot of natural sugar. Avoid processed sugars and refined carbohydrates like those found in doughnuts, muffins, and other pastries; those are likely to give you a brief energy surge and a deep "crash" later in the day. The last thing you need is to be worrying about whether or not you'll be late for the exam. Have your destination planned out ahead of time so you can focus on staying calm and remembering your facts. Unwanted bathroom breaks will take time away from your test so just drink enough to keep yourself hydrated.


Съешьте пищу с чесноком и луком. Пейте кофе. Съешьте арахисовое масло на обед. Пейте много воды. Жуйте жевательную резинку в течение дня.

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The most effective way to conceal the scent of alcohol is to eat equally stinky foods. Try eating foods with garlic and onion for breakfast. Some ideas include:  Breakfast omelette Savory breakfast scones Savory crepes Another stinky consumable item that is effective at covering the smell of alcohol is coffee. Have a cup of coffee in the morning, and continue drinking coffee throughout the day. If you are sensitive to caffeine, switch to decaf. Be aware that coffee breath can be offensive too. Peanut butter is also effective at concealing alcohol breath. Consider packing a peanut buttery treat in your lunch for the day. Some ideas include:  Ants on a log Peanut butter and jelly sandwich Noodles with peanut sauce Drinking plenty of water is the best way to flush out your system and eradicate (rather than just cover) the scent of alcohol. Aim to drink half of your body weight in ounces. For example, if you weigh 150 pounds (68 kg), try to drink 75 fluid ounces (2.2 l). Good news: water is also the best cure for a hangover. As your body metabolizes alcohol, the scent can reappear on your breath.  Help to keep it at bay by regularly chewing gum or using breath mints throughout your day.


Съешьте что-нибудь, чтобы подготовиться к тошноте. Выполните технику глубокого дыхания. Выполняйте техники визуализации. Задействуйте свои чувства. Носите с собой гигиенический пакет.

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If you are going into a situation in which you may become nauseous, prepare your stomach ahead of time. Eat a bland diet, like the BRAT diet, which consists of bananas, rice, applesauce, and toast. Avoid certain things like fried foods, spicy foods, or foods with strong aromas. Eat smaller meals to help your stomach digest less food.  Start eating or drinking ginger, like drinking ginger tea. Ginger can help settle the stomach.  For more information, check out How to Cope With Nausea. If you start to feel nauseous, taking deep breaths can help ease anxiety. Practice taking deep breaths when you feel anxious and nauseous. Use your breath as a way to relax your body and your mind. Wherever you are, turn your attention to your breathing, making it more purposeful. Increase the length of your inhales and exhales, breathing deeply for 3-6 breaths, until you feel calm. Notice how you feel before you breathe deeply, then notice how you feel afterward. Does your mind or body feel different? Are your thoughts the same? If you have specific fears around certain things (such as giving a presentation or taking exams), use visualization as a way to cope. Imagine yourself feeling confident as you deliver a flawless presentation or as you answer each test question with ease. Imagine the feelings you feel as you succeed or as you relax. When feeling anxious and nauseous, avoid turning your attention inward toward feelings of anxiety or feelings of nausea in your stomach. Instead, focus on your immediate surroundings with your senses. Look around you and see the little details of where you are. You can also have photos or pictures to look at that help you feel calm. Listen closely for any noises, perhaps the hum of the heater or birds outside your window, or put on soothing music. For smell, light scented candles or inhale the beautiful aroma of flowers. Taste an enjoyable food, and really savor each bite. For touch, wrap yourself in a soft blanket, pet a dog or a cat, or sit outside in the breeze. Engage your senses as a way...


Съешьте что-нибудь, чтобы успокоить желудок. Сядьте в наиболее устойчивой части вагонетки. Держите голову и шею прямо. Сфокусируйтесь на чем-нибудь неподвижном. Ограничьте свою активность. Надавите на точку P6.

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Either before you get on the ride or when you get off the ride, find somewhere to eat something that will soothe your stomach, like crackers or ginger ale. Bland food, high in carbohydrates and low in fats are best for motion sickness. Eat foods with ginger in them or breads, cereals, grains, or fruits. Spicy and acidic foods can irritate the stomach lining, making your whole system more susceptible to problems. Depending on the vehicle, this will change. Generally, the most stable part of a roller coaster is the middle. The back and front of the ride tend to whip around more than the middle. In cars, the most stable part is the front seat. On boats and planes, the most stable part is the middle again. Since motion sickness is often caused by conflicting signals from various parts of your body, try to keep your head and neck straight at all times. By keeping your body in a straight line, you'll keep your head from bouncing around more. On roller coasters, this is especially important if you want to avoid head and neck injuries. You are more likely to get dizzy if your eyes are swirling around in front of you. Keep your eyes on a fixed point wherever you are. If you are on a roller coaster, it helps to stare at the car in front of you or simply to close your eyes. If you are on a boat, stare at the horizon. This will reduce sea-sickness. Simplicity is best for motion sickness. Obviously, this doesn't really apply to amusement park rides, where multitasking is nearly impossible. But on planes, trains, boats, or in cars, try to do less. Stop reading your book or watching a movie. Just sit back and relax to cure motion sickness. The acupuncture point known as Pericardium 6 is said to relieve general nausea. It is on the inside of the wrist, a little more than an inch up the arm from the center of the wrist crease. Many travel stores sell wristbands with built in buttons that apply pressure to this point. Scientific studies have shown the effectiveness of this method on motion sickness. There is still some debate...


Съешьте что-нибудь. Выпейте хотя бы один стакан воды, прежде чем ложиться спать. Выпейте одну таблетку ибупрофена (200 мг). Учтите, что вы будете спать крепче после употребления алкоголя.

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Avoid sugar in this case. You will thank yourself in the morning.  Stop at an all-night diner on the way home and grab some breakfast food. Think absorbent, greasy, and high in carbs. These kinds of foods are bad to eat all the time, but as mentioned before they are really good for moving alcohol through your system without too much of it getting into the blood. At very least, snack on something absorbent like crackers, popcorn or pretzels before going to bed. If you can, drink more. Also be sure to empty your bladder before sleeping. This can serve as a preemptive strike against hangover.  You should only do this AFTER consuming a meal and plenty of water. Drinking large amounts of alcohol may have temporarily damaged the lining of your stomach. Food, water and a couple of hours’ time should have improved this condition enough for a standard over-the-counter ibuprofen pill to do more good than harm. Do not take more than one pill, just to be safe. Avoid acetaminophen, as this comes with a higher risk of liver damage. You will sleep more soundly, although the quality of your sleep will be lower. Do what you must to compensate for this. If you have to be up at a certain hour, set your alarm for earlier than usual. It will probably take a while for you to join the world of the living.


Съешьте что-нибудь. Спросите, как долго вам нужно будет ждать результатов. Обратите внимание на синяк. Спросите о возможных неточностях анализа. Обсудите с медсестрой гемолиз.

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If you were required to fast prior to the blood test, you’ll want to bring a snack for after the test. Also bring a bottle of water and a snack that doesn’t require refrigeration. This will tide you over until you are able to eat a meal.  Peanut butter crackers, a peanut butter sandwich, a handful of almonds or walnuts, or whey protein are all easy to transport and will give you some protein and calories until you can get a meal. If you forgot to bring anything to eat, ask the staff where you have had blood drawn. They may keep cookies or crackers around for just this purpose. Some tests can be finished within 24 hours while others can take a week or more if the blood must be shipped to a special laboratory. Talk with your doctor about the process used to deliver the results of the blood test. In some cases the office will not notify you if the results are all within normal limits. If the blood is sent off, also ask how long it will be before the office gets the results from the laboratory.  Ask to be notified, even if the results are normal. This will ensure that your results don’t "fall through the cracks" and you aren’t notified if the results are not normal. Call the doctor’s office 36 to 48 hours after the results should have arrived if you are not notified. Ask your doctor’s office if they use an online notification system. You may be given a website to register through so your results can be delivered digitally to you. The most common side effect to having blood drawn is a bruise, or hematoma, at the site where the needle went in. The bruise can show up immediately or within 24 hours after the blood was drawn. Some of the factors that contribute to the formation of a hematoma include blood leaking out of the opening when a needle goes through a vein, which leaks into the surrounding tissue. They can also be caused by bleeding disorders or anticoagulant medications, which increases the risk that a bruise or hematoma will occur where the blood is drawn.  Applying pressure over the area where the blood...


Съешьте яблоко целиком. Подумайте о том, чтобы охладить яблоко с течение нескольких часов в холодильнике.

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By far the most common way of eating apples is by biting right in and eating the skin and the flesh of the apple raw, rotating the apple around as you bite off what you want. If there is a stem in the apple, twist it off and discard it. It's common to eat right down to the hard, plastic-like core of the apple, with its small clutch of seeds, and then discard it.  Contrary to popular belief, the "core" of apples are perfectly edible. According to some estimates, eating around and saving the core wastes around 30% of the edible flesh of each apple. Try eating the whole thing, starting at the bottom blossom end of the fruit. Apple seeds do contain a minuscule amount of cyanide, but at levels which are so small there's no threat of affecting your health. It's perfectly fine to eat them. It will make it very pleasant and refreshing snack. They can also be served with ice cream with caramel poured on top!


Сыграйте в дорожные игры. Начните петь. Поболтайте с друзьями. Возьмите что-нибудь для развлечения.

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If you’re not allowed to bring electronic devices on your field trip, you can pass the time with road trip games that don’t require any accessories to play. Depending on the game, you’ll probably need at least one other person to play. However, you’ll have more fun if you get as many people involved as possible. In some cases, you may choose to play a game that the entire bus can participate in.  If you want to keep it simple, play “20 Questions.” One person thinks of an object or person, and the other players ask questions, all the way up to 20, to try to figure out the answer. “Telephone” is a fun game for the entire bus. One person starts by whispering a sentence or two to another person, who then tries to repeat it verbatim to a third person -- and so on. The final person says the phrase out loud, so everyone can hear how close it is to what the original person said. When you’re driving a highway, you can play the “Restaurant/Gas Station/Hotel” game. All the players choose a specific restaurant, gas station, or hotel, such as McDonald’s or Burger King, and you earn a point every time you see the place you’ve chosen or its logo on a road sign. The person with the most points at the end of the allotted time wins. Another fun way to pass the time and involve the entire bus is to sing some bus songs. You can go around the bus and have everyone start a song to get a good variety of music. In some cases, it can be fun to choose a theme, such as songs about driving, Disney songs, or songs with "trip" in the title.  It's usually best to use current pop songs that most people would know, so no one feels left out. If you have a school song, you might end or start the sing along with that. On a short bus ride, you may not necessarily need a book or electronic device to entertain you. Instead, you can pass the time talking to your friends and catching up on what’s going on with them. If you’re not sitting near your friends and are sharing a seat with someone who you don’t know very well, take the opportunity to get...


Сымитируйте легкое сотрясение, чтобы избежать демонстрации явных физических симптомов. Позвоните на работу или в школу и отпроситесь на несколько дней. Скажите, что вы получили сотрясение, когда ударились головой или неудачно упали. Имитируйте головную боль Жалуйтесь на беспокойный сон. Ведите себя так, как будто бы вам трудно концентрироваться. Говорите мягче и надевайте очки при ярком свете. Не имитируйте серьезное сотрясение.

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The advantage of faking a mild concussion is that you won’t have to limp or use crutches or a sling like you would with a leg or arm injury. Instead, you’ll have to show your injury through the way you talk and react to certain things. Faking a concussion will also mean that you’ll be spending a lot of time by yourself as you pretend to go through the recovery process. Doctors often recommend that people suffering from a concussion take time off from work or school, or that they shorten their school or workdays. Explain this to your employer or your school and ask for some time off. If you can’t take full days off, work for only half a day or take breaks throughout the day.  You can also ask for a reduced workload at school or work. You’ll also need to avoid physical activity for a few weeks. A concussion is typically caused by a blow to the head, and is often caused by contact sports like football or soccer. If you don’t play a sport, though, you can say you got a concussion from knocking your head against a wall on accident, or falling and bumping it against the floor. a few times a day. Hold your head and grimace slightly in pain a few times a day. Talk less than usual, rub your forehead a bit, and close your eyes to show that your head hurts.  Headaches are often caused by light or loud noises, so you can fake one when you’re in bright light or somewhere noisy, like a restaurant or at lunchtime at school. Don’t ham it up too much, or people won’t take you seriously. Keep your signs of a headache subtle and simple, mentioning it only once every few days or when someone asks. A concussion often comes along with difficulty sleeping at night. Act subdued or tired during the day and complain of your fatigue to your co-workers, classmates, or friends if they ask how you’re feeling. If you’re trying to fake a mild concussion to someone who lives with you, toss and turn a lot when you’re getting to sleep or even set a quiet alarm to get up during the night. Try to appear scattered at work or at school by letting...


Сырой чеснок. Готовьте с чесноком. Чесночное масло. Приготовьте чесночный чай. Добавляйте в блюда сухой чеснок. Чесночный запах изо рта.

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Include at least one serving—or a ½ clove—in your meal plan every day.Many people like to cook garlic in their dishes, but raw garlic is just as tasty. Having a mixture of raw and cooked garlic is the best way to get the health benefits of this vegetable. Crushing, chopping, or mincing garlic can best release the compounds that benefit for your health. Eating raw garlic can also have additional benefits to cooked garlic. This includes relaxing smooth muscles in your blood vessels, which in turn dilates them and may lower your blood pressure. Some ways to enjoy raw garlic include:  Mixing chopped or minced garlic with fresh tomatoes and basil. Use this delightful mixture on top of pasta, bread, or a salad. Adding garlic to salsa or guacamole.  Making pesto. Slicing garlic onto a salad. Spreading minced or crushed garlic on toast and topping it with a slice of tomato. Blending a tomato, lemon, and garlic juice. Raw garlic is the optimal way to get its benefits. However, you can still boost your health by cooking with garlic. If you’re using garlic in a recipe, use at least 1-2 cloves per dish. As with raw garlic, make sure to crush, chop or mince it to release the compounds that boost health. Allow it to sit for 15 minutes to get maximum benefits from your garlic. Some ways to cook garlic in your meals include:  Marinating meat or tofu in a garlic rub. Simmering a garlic soup.  Whipping up a pasta dish with greens and garlic.  Throwing garlic into a vegetable dish. Mashing garlic into potatoes. Garlic is a great flavoring for any dish. You can bring more garlic and its flavor into your food by using garlic-infused oil to prepare dishes. Garlic oil can also have the added health benefit of reducing a pimple or relieving psoriasis when rubbed on the affected area. Get garlic oil in a food or health store. Consider infusing your own, which can ensure you get a high dose of garlic in the oil. Use whole cloves of garlic and cook at 350 degrees Fahrenheit (175 degrees Celsius) for 20-30 minutes. Then cook in the oil...


Сьешьте что-нибудь полезное до того, как пить алкоголь. Всегда завтракайте. Внесите изменения в рацион. Замените белки животного происхождения другими источниками белка. Для очищения печени и улучшения работы почек ешьте крестоцветные овощи. Избегайте насыщенных жиров и продуктов с высоким содержанием сахара.

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If you're going to go out for a round of beers with friends, make sure you eat something that it is both substantial and healthy first. Lean meats, whole grains, and nutritious vegetables are an essential part of any good weight-loss regimen, as well as effective at helping to metabolize the beer you consume. If you're full, you'll also be less likely to drink more and eat unhealthy bar food.  Never drink on an empty stomach. The toxic impact of alcohol is increased if there's nothing else going through your digestive tract. Plus, the hangovers are way worse. Always eat something before you have beer. Eating healthy food before you have a couple drinks will also help you avoid the temptation of late night bad food cravings. The Drunk Munchies are a major cause of beer bellies, so if you want to avoid the gut, you also need to avoid the midnight fourth meal. Many dieters make the mistake of skipping breakfast when they're trying to lose weight, but the truth is that eating within an hour or so of waking up helps to jumpstart your metabolism, helping to keep your blood-sugar levels constant throughout the rest of the day, making exercise more effective and making you more energetic. Try to eat at a regular time each day, starting the morning with a breakfast high in fiber, with whole grains, fresh fruits, and healthy protein like eggs or natural peanut butter. Try to avoid processed sugars and cereals, as well as starting the day with refined carbs. Focus on consuming less high-calorie fatty food, the type of which you find in bars and we all find ourselves craving after a few brews. Hot wings, pizza, and burgers are all fatty, caloric bombs. Replace these types of meals with lean meats, fish, and fresh vegetables as much as possible. Avoid fried foods, cheesy meals, and red meat as much as possible. When you're drinking, it's often tempting to have some snacks. Instead of reaching for the easily-available bar food, though, take some unsalted nuts, or fresh fruit with you to the bar, or keep carrot sticks...


Сэкономьте деньги, купив книгу в мягком переплете. Купите книгу в твердом переплете, если хотите прочитать ее, как только она поступит в продажу. Выберите книгу в мягкой обложке, если будете читать ее во время путешествия. Выберите книгу в твердом переплете, если планируете сохранить ее надолго. Купите книгу в твердом переплете в качестве подарка.

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As all readers on a budget know, paperback is the cheapest option out there. Trade paperbacks may be up to $10-$15 cheaper. Mass-market versions, which are the cheaply made “short and fat” editions, may even cost less than $10. Most books are first released as hardbacks, then re-released in a paperback form a few months later as a marketing boost. If you’ve been waiting and waiting for a book to come out, treat yourself with the more expensive copy so you can devour it right away. Lightweight and floppy, paperbacks are great for plane and car rides or even your daily commute. Stash a paperback in your bag or even in your back pocket if you’ll have downtime to do some reading during the day. Hardbacks are built to last, able to withstand both daily wear and tear and the test of time. Paperbacks are easier to rip, wrinkle and stain, and over time, the glue of the spine may weaken or the paper start to deteriorate. If you’d rather not dedicate all that time and effort to preserving a paperback, choose a longer-lasting hardcover. If you’re gifting a book to a friend or family member, try to go for a hardback edition. They look nicer and feel more satisfying to open as a gift, and your loved one will appreciate that you sprung for the fancier version. Don’t worry if you don’t have the funds for a hardback copy, or if it’s out of stock. The most important thing is that you’ve chosen a good book for your loved one to enjoy!


Сядьте в квартире. Измеряйте до задней части ноги. Измерьте вокруг икры. Оцените идеальную высоту голенища сапог.

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Sit down comfortably with at least one foot flat against the floor. Your knee should be bent down at a 90 degree angle, making your leg perpendicular to the floor.  You should also relax the muscles in your leg as you prepare to measure it. This leg is the leg you will need to measure. The vast majority of people can get away with only measuring one leg, but if one of your legs is slightly shorter than the others, you may want to consider measuring each leg separately. Your leg is straightest in this position which is why you need to keep it this way for both your calf height and circumference measurements. Place the end of a soft tape measure at the bottom of your heel. Extend the tape measure upwards, over the back of your leg, until it hits a point just below your kneecap. You can then take this calf height measurement and compare it to the shaft height measurement of the boots you are looking at. Find the measured height of the boot on the tape measure as you have it pressed against your calf. This spot is the point at which the boot shaft will most likely land on your leg. Locate the widest part of your calf and place the end of a flexible tape measure there. Wrap the tape measure all the way around your calf until it intersects with this starting point, then take the measurement at this point of intersection.  If you want to be really precise, figure out where the top of the shaft will land on your calf using the shaft height measurement and measure the circumference of your calf at that point. Compare your calf measurement to the shaft circumference of the boot. If the boot shaft circumference is smaller than the circumference of your calf, the boot will not fit well. If it is an exact match, the boot will fit but may feel a little too tight or snug. If the shaft is too much larger—usually 1.5 inches (3.8 cm) or more—the boot may end up feeling too loose. A boot shaft circumference can, however, be 0.5 inches (1.25 cm) smaller than your calf circumference if the material has enough elasticity to...


Сядьте в машину. Отрегулируйте машину по своему усмотрению. Разберитесь с управлением. Пристегнитесь ремнем безопасности.

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Unlock the vehicle with a clicker or key and climb into the driver's side. Adjust your seat in any direction you are able to/find necessary so that you can comfortably reach any controls and see well out of windows. Move the mirrors so you can see behind and to the sides of the vehicle clearly. Identify the car's blind spots before you start driving so that you can check them before making any turns or lane changes. It essential to find the accelerator and brake pedals, the steering wheel, the gear selector lever, the light controls, the defroster, and the windshield wipers before you begin.  The brake and accelerator pedals are located at the bottom front of the area where your feet are. The brake pedal is on the left, the accelerator is on the right. The steering wheel is the large wheel in the center of the driver's console. Turn it to the left and right to turn the wheels of the vehicle. Located on the steering column (usually on the left side) is a small lever that has a rest position in the middle and two locking positions above and below. This is the turn signal. Often on the left side of the steering wheel mounted into the console or a knob on one of the levers on the steering column is the control which turns the headlights on and off. The gear selector lever will usually be in one of two places: it is either mounted to the right side of the steering column or in-between the driver's and passenger's seats. It will have a display showing gear indicators, usually marked with the letters "P", "R", "N", and "D" and a few numbers. On steering-column shifting levers, this display is usually located on the instrument panel, underneath the speedometer. Ensure that you and any passengers in your vehicle are wearing seat belts at all times.


Сядьте в машину. Подготовьтесь. Запустите двигатель. Включите первую передачу. Повышение передачи. Понижение передачи. Завершение поездки. Поздравляем, у вас все получилось!

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Lean your crutch up against the side of the car, right behind the driver's side door. Unlock the door while maintaining your balance, and carefully slide into the driver's seat. To avoid further injury, it is advised to slide in with your backside first. If you are using a second crutch, place it on the passenger seat or behind the driver's seat. Do not shut the driver's side door. Insert the key into the ignition, and turn it forward slightly so that the car turns on, but the engine does not start. Wind down the driver's side window and reach back for the crutch that you left outside earlier. As you bring the crutch into the car, make sure that the top (the padded under-arm part) is near the upper part of your body. When you close the driver's side door, make sure the top of the crutch goes through the open window; it should stick out the window a little bit. Buckle your seat belt and using your left hand, place the end of the crutch on the clutch pedal (the one on the far left). Push the clutch all the way in and apply the brake with your right foot while making sure the car is in neutral with your right hand. If it is, then turn the ignition all the way and wait for the engine to start. Once the car turns over, take the crutch off the clutch pedal and remove the emergency brake. ’  With your left hand, use the crutch to push in the clutch again, and with your right hand, shift the car into first gear. Grab the steering wheel with your right hand at the 2 o'clock position. Take your right foot off of the brake and use it to push in the accelerator, revving the engine to around 2,000 RPMs. Slowly release the clutch (using the crutch) until you feel the car start to pull forward. Push the gas in further and release the clutch completely (it's a push/pull relationship between the two pedals). Shifting from first to second is similar to the step above. Keeping your eyes on the road, start out with your left hand on the crutch handle and your right hand on the steering wheel. When it is safe to shift, move your...


Сядьте в начале класса. Не сидите с друзьями. Избавьте себя от всех вещей, которые вас отвлекают.

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This helps you focus on the teacher. This also allows you to hear your teacher clearly, making it easier to understand more what she/he is talking about. Although the urge to sit with your buddies may be appealing, try your best to avoid the temptation. Chatting with friends is will distract you and cause you to lose. This will not only get you trouble, but lower your concentration rate for the class altogether.  If you feel the urge to speak with a classmate, yet are seated in an assigned location, talk to your teacher about getting your changing seats. Failing that, let the friend know (outside of class!) that this is not meant to insult them; you just need to focus. Some of us get distracted very easily and distractions keep us from learning. For example, if your water bottle is catching all your attention, immediately remove it from your desk.  Eliminate any distractions (even if you don't want to) and you'll soon find your attention immediately going to the teacher each class.


Сядьте в расслабленном положении, выпрямите спину. Прижмите язык к небу. Взгляд сосредоточьте на точке в метре-двух перед собой. Обратите внимание на то, что вы дышите. Наблюдайте за своим умом. Возвращайтесь к своему дыханию.

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Once you have assumed your posture in a chair or a traditional meditation pose, you should align your back and find a comfortable position. Your lower back should be slightly curved in and your upper back should be slightly curved out. You should have an open chest. Your neck should be very slightly curved in and your head should be level. Your body should be slightly relaxed while remaining upright.  Remember to relax your shoulders. Your arms and hands should feel loose. If you feel tension, you can do a shoulder shrug and then return to meditating. You should be relaxed but not so relaxed that you are falling asleep in your chair. Likewise, you want to be sitting with a straight back but avoid tensing up your back. Put your tongue just behind your front teeth on the roof of your mouth. This helps prevent your mouth from getting dry during meditation. With your eyes half open, look at the ground five or six feet in front of you. Your gaze should be at around a 45 degree angle. Settle your gaze on the floor or ground. You should have your eyes open but should avoid staring at whatever is on the ground. Simply leave your eyes open and leave them in one place, directed to the ground or floor in front of you.  You should not be looking at anything in front of you. If you find yourself directing your attention to something in front of you, remind yourself of the feeling of your breath. To avoid distraction during your meditation session, settle your gaze someplace that is not too stimulating. If there are people moving or electronic lights in front of you, it might be too distracting. If this is the case, find someplace different to meditate. Once you have relaxed in a comfortable position, you may notice that your body is breathing. Place your attention on the movement of your breath in and out of your body. In some meditation traditions, you have to breathe through your nose. If you are a mouth breather or have a hard time with this, it is fine to breathe through your mouth. You may notice that your mind is...


Сядьте в спокойном месте и расслабьтесь. Попробуйте глубоко дышать. Приложите холодный компресс к задней стороне шеи. Постарайтесь отвлечься от тошноты. Избегайте сильных запахов.

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Nausea can be triggered or worsened by moving around. Try resting while sitting in a quiet space or room on a bed or a mat. If you still feel nauseous, gently ease yourself down to a lying position but prop your head up with anything but most preferably with a pillow (it is easier to get to sleep and much more comfortable). If you can relax well enough, a quick nap can also get rid of your nausea. You might feel better by the time you wake up. A breath of fresh air can clear your lungs, reduce anxiety, and make your stomach feel a bit better.  Sit in a quiet space and close your eyes, try to think about anything else other than your nausea(to get your mind of the feeling). Get off all electronics, a headache can be obtained by too much time on electronics and you don't need to add a headache to your nausea. Take a deep breath through your nose and hold it. Then, slowly breath out your mouth. Repeat this several times. Nausea can be caused by a fever, but even if it isn't, your temperature can rise as a result of moderate to severe nausea. Cool temperatures can help stabilize your body temperature. Take a clean washcloth and dip it in cold water. Press the compress under your neck if lying on your back. If you are sitting upright, wear it around the back of your neck. Watch a movie, call up a friend, or do any other mild, light activity that prevents you from fixating on your nausea.  Some nausea can be triggered or worsened by anxiety. Getting your mind off any other worries you may have can help the nausea to go away. Avoid activities that require intense focus. For instance, reading or writing that requires your eyes to focus on a block of text for a lengthy amount of time can cause eye strain. Under normal conditions, this strain may not affect you, but while you feel nauseous, any extra strain or stress can worsen your symptoms. Hold off on any high-intensity physical activities. While gentle movement can help your nausea, odds are, most physical activity will cause undue stress to your stomach, which can...


Сядьте в удобном месте, в котором вам не будет мешать шум и другие отвлекающие факторы. Представьте себе основную (корневую) чакру. Сосредоточьтесь на второй чакре, сакральной или водной, в нижней части живота. Направьте внимание в область над пупком и под грудной клеткой, на чакру солнечного сплетения. Подумайте о сердечной чакре в середине груди. Откройте рот и глубоко дышите при помощи горловой чакры. Сосредоточьтесь на чакре “Третьего глаза", расположенной на лбу, сразу над глазами. Глубоко вдохните и выдохните; сфокусируйтесь на вашей коронной чакре на верхушке головы. Представьте себе, как белый свет течет по вам от коронной к корневой чакре, которой вы твердо закреплены на земле,  и по всем чакрам.

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Sit with your legs crossed, spine straight, and body relaxed. Focus on your breathing, deeply inhaling and exhaling, and clearing your mind of intruding thoughts. This chakra is associated with health, constitution, and security. Continue to focus on your breath and keep your attention on the energy in this chakra, allow yourself to feel anchored, rooted to the Earth. Visualize a bright red ball spinning clockwise. Think about your feelings of love, passion, and sexuality. Relax the muscles in your buttocks, abdomen, and pelvis as you continue to breathe deeply. Visualize a bright orange ball spinning clockwise. This chakra is associated with concentration, will, and power; focus on your own personal energies as you continue to breathe deeply. Visualize a bright yellow ball spinning clockwise. Focus on feelings of love, forgiveness, compassion, and harmony as you meditate on this chakra, allow your mind to explore your personal link between body and spirit. Visualize a bright green ball spinning clockwise. Think of the power of communication, the capacity for creating and sharing wisdom and knowledge. Focus your attention on the region between the chin and the top the sternum. Visualize a bright blue ball spinning clockwise. This chakra is the key to our wisdom, learning, imagination, intuition, and perception. Consider the impact our eyes have on our perception of the world and ourselves; be mindful of your breath. Visualize a bright indigo ball spinning clockwise. This is our connection to our spiritual nature and where we find inspiration and a sense of a higher self. Continue to focus on your breath. Visualize a bright violet ball spinning clockwise. Visualize yourself as a glowing white being, with all your chakras within spinning brightly.


Сядьте за компьютер, который нужно перезагрузить (далее удаленный компьютер). Откройте меню «Пуск». В строке поиска меню «Пуск» введите службы. Щелкните по значку утилиты Службы. Прокрутите вниз и нажмите Удаленный реестр. Щелкните по значку «Параметры». Откройте выпадающее меню «Тип запуска». Выберите Автоматически. Щелкните по OK.

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Before you can remotely restart a computer on your network, you must set up the computer to receive remote instructions. Click the Windows logo in the bottom-left corner of the screen. Doing so searches the computer for the Services app. It's a gear-shaped app at the top of the Start window. The Services window will open. If this option doesn't appear, type services.msc into Start to force it to appear. It's in the "R" section of the main window. Clicking Remote Registry selects it. It's a grey box with a folder on it just below the View tab at the top of the window. The Properties window will open. This box is to the right of the "Startup type" heading in the middle of the window. A drop-down menu will appear. Click Automatic in the drop-down menu. It's at the bottom of the window. Doing so enables remote restart on this computer.


Сядьте за руль. Расскажите об этом своим друзьям, чтобы у вас была поддержка. Скажите о своих предпочтениях хозяину вечеринки, если есть такая возможность. На всякий случай подготовьте несколько запасных фраз. Избегайте ситуаций, в которых может возникнуть соблазн выпить.

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If you're driving to this event in a group, offer to be the designated driver. Having a reason to stay sober will help others respect your decision. Very few people will offer a drink to someone who's driving people home afterward. If they do, you'll have an understandable excuse. Spend time with other designated drivers when at the party or special event. There is often strength in numbers when it comes to peer pressure. Go with a group to this special event, and let them know beforehand you don't plan to drink. You can tell them why if you feel comfortable, or you can just tell them you're cutting back on alcohol. Your friends can offer their support if others start pressuring you.  Choose friends you trust and know will respect your decision. If you have a friend who also doesn't drink, ask them to come. Don't rely too heavily on your friends' support. You may spend time without them at this event and will need your own motivation. Tell the host you do not drink to avoid awkward situations. Your host will them know not to offer you a drink or toast with you. You can avoid hurting their feelings, and they can avoid putting you in an uncomfortable situation. Decide on a few phrases you will say beforehand if someone offers you a drink. If you don't plan a response or two, you might feel tongue-tied when the moment comes. Your response doesn't have to be vulnerable or complicated: even a simple, "I appreciate it, but no thanks!" will do. If you think you might be tempted, stay away from people or places you might give into pressure. Drinking when you've decided not to will only hurt your self-respect in the long run. Prevent putting yourself in a compromising situation by avoiding it entirely.  Ask yourself personal questions if you feel pressured: why do I want to give in? What will I lose if I have a drink? What's more important: long-term satisfaction or short-term comfort? Don't let anyone or anything compromise your personal convictions.


Сядьте и отдохните немного. Растяните пораженную область. Принимайте обезболивающие, которые безопасны во время беременности. Приложите теплый компресс на область, пораженную судорогой.

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First of all, you must stop whatever are you doing in that moment and sit down; after a few minutes of rest, the cramps should decrease in intensity or even disappear.  If the pain lasts longer or they are really intense,  call your doctor and tell him or her about  your symptoms because it might be a more serious problem. Sometimes it helps to lean a little bit to the side that hurts; this way, you can relax the muscles in that area and reduce the pain you feel. To relieve a cramp in your leg, lie on your back momentarily and then extend the affected leg while keeping the knee straight. Try to position yourself so that the foot is bent backwards until the pain is gone.  Another means of stretching the legs is by riding a stationary bike for 30 minutes daily. Brisk walking is also a way of improving circulation in the lower extremities. You might be tempted to use some medication for treating the pain; it is very important to know that many of the drugs used today, unfortunately, may have severe adverse or teratogenic effects (they can lead to congenital malformations or other abnormalities).  Because of this, it is important to check with your doctor before using any over-the-counter medications.  Consider taking acetaminophen (the brand name is Tylenol) because it is considered a safe drug to take during pregnancy. The recommended dosage is 325 to 650 mg every 4 to 6 hours (unless stated otherwise by your physician).  Another frequently used drug for pain relief is ibuprofen (Nurofen and other trademarks); this must be avoided during pregnancy, especially during the last trimester because it promotes premature closure of a fetal structure called ductus arteriosus (DA). You might try to reduce the pain by applying a warm compress to the area where you are experiencing cramps. However, be careful not to keep it against your skin for too long as it may cause nerve damage to your skin. Once you begin to feel relief, remove the warm compress.  You can apply the warm compress to the area again if the cramps come...


Сядьте и откройте коробку с прибором. Поднимите руку на уровень сердца. Оберните манжету вокруг предплечья. Манжета должна плотно облегать вашу руку, но не слишком туго. Поместите мембрану стетоскопа на предплечье. Закрепите манометр на устойчивой поверхности. Возьмите резиновую грушу и затяните клапан.

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Sit down at a table or desk where you can easily set up the necessary equipment. Remove the cuff, stethoscope, pressure gauge, and bulb from the kit, taking care to untangle the various tubes. Elevate your arm so that when you bend your elbow, your elbow is parallel to your heart. This ensures that you will not get either an overestimated or underestimated reading on your blood pressure. It is also important that your arm is supported during the reading, so make sure to rest your elbow on a stable surface. Most cuffs have Velcro, making it easy to secure the cuff in place. If your shirt has long or thick sleeves, roll them up first, as you can only put the cuff over very thin clothing. The bottom edge of the cuff should be about an inch above the elbow. Some experts recommend you use your left arm; others suggest you test both arms. But while you're first adjusting to self-testing, use the left arm if you're right-handed, or vice versa. If the cuff is too loose, the cuff will not compress the artery correctly, giving you an inaccurately low blood pressure reading. If the cuff is too tight, it will create what is known as "cuff hypertension" and give you an inaccurately high reading. Cuff hypertension can also occur if the cuff is too narrow or too short relative to your arm. The head of the stethoscope (also known as the diaphragm) should be placed flat against the skin on the inside of your arm. The edge of the diaphragm should be just beneath the cuff, positioned over the brachial artery. Gently put the earpieces of the stethoscope in your ears.  Do not hold the head of the stethoscope with your thumb — your thumb has its own pulse and this will confuse you while you try to obtain a reading. A  good method is to hold the head of the stethoscope in place with your index and middle fingers. This way, you should not hear a thumping sound until you have begun to inflate the cuff. If the pressure gauge is clipped to the cuff, unclip it and attach it to something sturdy instead, such as a hardcover book. That...


Сядьте и поговорите с человеком, которого вы обидели. Приготовьтесь к полной честности и искренности. Признайте свою вину. Избавьтесь от лжи и недопонимания. Будьте скромны. Попросите прощения. Попросите совета. Если признание серьезное, уведомите об этом соответствующие инстанции.

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A confession should ideally be a private, intimate conversation between you and whoever you've affected with your actions. Don't invite more people than you need to - a confession should be a humbling affair, not a chance for you to perform for an audience. Organize a small, in-person get-together with the person(s) you've done wrong to. You can be as direct as you like in your invitation. There's nothing wrong with simply saying, "I have a confession to make. When can we meet?" Try not to make a joke about this, laughing maybe taken as an offense and will ruin the confession Give yourself some privacy. Confessions can, unfortunately, cause emotions to flare. Don't open yourself or your confessor up to embarrassment by, for example, confessing in a crowded restaurant. For much of our lives, we project certain facades and cultivate certain self-images that reflect how we want to be seen by other people. A confession is no time to worry about these things. Realize that a sincere confession reveals the inner "you." You can't make a good confession from a false position of superiority. You're acknowledging your own imperfection, which, for many people, is an especially difficult, intimate task. Any attempts to remain "cool" or aloof will make you seem insincere. Be ready to shed any pretenses that you normally maintain.   Here's an example of a confession that sounds disingenuous: "Hey, Frank, I broke your trumpet. Sorry! Guess I don't know my own strength!" This confession doesn't seem to come from a place of sincere regret - by trying to keep the mood light, the speaker sacrifices the integrity of his confession. A better approach would be something like: "Hey, Frank. Listen, I have some bad news. I accidentally broke your trumpet. I'm  so  sorry. I know how important it was to you. " We don't only maintain facades when we deal with other people. We also routinely lie to ourselves about our true motivations. Be completely open and honest with your internal thoughts - why did you do the bad things you did? Don't...


Сядьте и полностью облокотитесь спиной на спинку сиденья. Держитесь за руль в положении на “9 и 3” (если ориентироваться по циферблату часов). Держите левую ногу на подставке, когда не пользуетесь ею. Пристегните ремень безопасности и проверьте, чтобы его нижняя часть придерживала область таза.

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Your back should be pressed against the backrest, and your bottom should be as far back in your seat as possible. Avoid driving with your body scorched forward; if you can’t reach the pedals or steering wheel, adjust your seat, not your body. Imagine the steering wheel is the face of a clock. Place your left hand where 9 o’clock would be on the clock. Place your right hand where 3 o’clock would be on the clock. Maintaining this grip will give you the most control over the wheel. Always drive with both hands on the wheel. Driving with one hand twists your spine, which can lead to back pain. If you’re driving a manual car, only move your left foot when you’re using the clutch. If you’re driving an automatic, you should never move your left foot from the footrest. Keeping your left foot flat on the footrest will help support your back and pelvis while you’re driving. Don’t wear the strap that stretches across your lap over your stomach. In case of an accident, you want the strap to catch onto your pelvic bone, not your stomach.


Сядьте и расслабьтесь на пару минут. Пальцами найдите пульс. Надавите пальцами на артерию, пока не почувствуете сильную пульсацию. Считайте каждый удар или пульсацию, чтобы узнать свою частоту сердцебиений.

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Your heart rate fluctuates based on your activity. Even standing can elevate heart rate. So before you measure your heart rate, you need to allow yourself to “relax.”  A good way to find out your resting heart rate is to measure it immediately after waking up in the morning. Do not measure your heart rate after exercise as it can remain elevated and you won’t be able to get an accurate reading. Also, being stressed, anxious or upset can elevate your heart rate. Do not measure your heart rate after drinking caffeine or in a hot, humid environment as these might temporarily increase your heart rate. Use the tips of your middle and ring fingers to press down on (or palpate) the radial pulse on the inside of your wrist or on the side of your neck (your carotid artery). It might take you a moment to feel the pulsation and you might need to move your fingers around to find it. Count the number of beats in 30 seconds and multiply by two or in 10 seconds and multiply by six to get your heart rate per minute.  For example, if you counted 32 beats in 30 seconds, multiply that by two to get your resting heart rate of 64. Or, if you counted 10 beats in 10 seconds, multiply 10 by six to get a resting heart rate of 60. If your rhythm is irregular, count for a full minute. As you begin counting, start the first pulse felt as zero and the second pulse as one. Repeat the measure a few times to get a more accurate reading.


Сядьте на диету вместе. Сделайте рацион сбалансированным. Ешьте продукты всех цветов, особенно если это овощи. Следите за количеством съедаемой пищи. Составьте меню. Предложите жене поговорить с диетологом.

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This is especially important if you have a more active metabolism or professional life than your wife. Seeing you chow down on your favorite foods while she has to adhere to a more rigid diet can lead to resentment or poor self-image. If she has bought or prepares special diet food, try to encourage her healthy behaviors by participating in her dietary plans. Have a bite to show your support! It's only natural that people tend to load their plates with the food they like, but in many cases, this creates a nutritional imbalance that is unhealthy. Variety is important; different foods contain different vitamins and other nutrients. Try to:  Include all food groups: protein, grains, vegetables, fruits, and dairy.  Eat some healthy fats, like omega 3 fatty acids.  Avoid too much salt, fat, or sugar.  Skip empty calories, or calories with little nutritional content, like:SweetsSweetened beverages (like energy and sports drinks)PizzaIce cream The colors in your food are generally an indication of phytochemicals and other nutrients important for your health. An easy way to improve you and your wife's diet is by eating food from a wide range of colors. You and/or your wife may feel like you are being oppressed as you tally up the number of calories you consume throughout the day, but calorie and portion control are vital to losing weight. In the words of Peter Drucker, consultant and author, "What gets measured, gets managed."  Though fad diets focus on certain kinds of food and/or sources of nutrition, many researchers today stress how overconsumption of calories is the true culprit of weight gain.  Keep an eating log on your phone or in a memo pad you can carry throughout the day. List everything you eat, look up the caloric cost of those items, and identify which foods are your caloric trouble spots. Meal plans will do more than help your wife lose weight. A meal plan can also save you time, money, and stress, all while preventing you from indulging in more convenient, less healthy options. If you notice, through...


Сядьте на диету с низким содержанием белка, если это необходимо. Узнайте, следует ли вам начать диету с низким содержанием фосфатов. Узнайте о лекарствах для лечения осложнений. Подумайте о том, чтобы начать проходить диализ. Узнайте о трансплантации почек.

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In instances of severe kidney damage, a low-protein diet may be necessary to prevent too much waste from building up in your blood. Protein creates waste that makes your kidneys have work harder to get rid of the waste. Ask your doctor if you should go on a low-protein diet. If you need to go on a low-protein diet, your doctor will most likely have you meet with a dietician so that you will know what to eat. If your phosphate levels are high, then your doctor may require you to follow a low-phosphate diet. Dairy is rich in phosphate, so you will have to limit your dairy intake and reduce your intake of other foods as well, such as eggs, red meat, and fish. If reducing your dietary intake of phosphate does not work, then your doctor may prescribe phosphate binders. These medications have to be taken along with meals to absorb some of the phosphates in your food. Poor kidney functioning can lead to a variety of other health problems, so you may need to start taking medications to treat these complications. Some possible complications of kidney disease include:  High blood pressure Cholesterol Anemia Swelling Brittle bones If your kidneys are not working well enough to clear the excess waste and fluid from your body, then you may need to consider dialysis. You can either have hemodialysis or peritoneal dialysis.   Hemodialysis is performed with a machine that filters the waste and excess fluids from your blood. You will need to go to a clinic a few days per week to have this type of dialysis.  Peritoneal dialysis is also done with a machine that fills your abdomen with dialysis solution that attaches to waste and unnecessary fluids and then drains them from your body. This form of dialysis can be done at home with a special machine, but you will have to do it every day. If your kidneys have stopped working and you do not wish to do dialysis treatments for the rest of your life, then a kidney transplant is the only other option. To receive a new kidney, you will either have to find a donor or wait for a kidney to...


Сядьте на корточки или на опору. Найдите свое вагинальное отверстие. Возьмитесь за место захвата аппликатора. Введите кончик аппликатора. Протолкните поршень внутрь. Остановитесь, если чувствуете боль. Аккуратно потяните за шнурок и извлеките тампон. Регулярной меняйте тампон. Не сдавайтесь, если в первый раз не получилось.

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You can sit on a toilet and try to insert it that way, but many women find it easier to assume an alternate position. You can place one leg up on the toilet seat for wider access to your vaginal area. Or, you can try a squatting position, spreading your legs more apart. Feel free to explore various options to see what works the best for you. For the first time, some women prefer to avoid the bathroom entirely. Instead, you can lay back on your bed and open your legs. Or, stand a use a chair for balance. Use your finger to locate the entry to your vagina, as you saw in the mirror before. Then, guide the tip of the applicator to the opening. If you are inexperienced in tampon use, you will find that this is less scary and easier to do than moving around the applicator in search of an entry point. Position your middle finger and thumb on both side of the grip, holding firmly. Your middle finger can then go to the end of the plunger. Of course, you can experiment with this hand hold until you find a position that works the best for you. The key is to keep a good grasp of the tampon in the grip area. Gently guide the applicator tip into your vaginal canal. The entire applicator should fit inside you with the grip portion and your fingers staying outside of you. So, the barrel portion is inside and the grip is outside. The applicator should be in a position that is parallel to the floor. If you try to push the applicator vertical, you will hit the upper wall of your canal.  If the area is sufficiently lubricated, the tampon applicator should slide smoothly in. You should not have to push it hard or jab it at all. This is the step that presents the most problems for first-time users. If you need to, take a few deep breaths and pause before moving the applicator in. Flex your middle finger on the end of the plunger and push down until it is flush with the applicator. Keep your hold on the grip the entire time. When the plunger is fully down, then tighten your fingers on the grip and pull the applicator out of your...


Сядьте на край скамьи. Начните поднимать гири или гантели каждой рукой. Положите локоть на бедро. Начните тянуть вес на себя и от себя, используя только запястье. Сделайте 12-15 повторов.

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This exercise requires you to be in a sitting stationary position, so take a seat at the edge of your workout bench. You also want to have your feet flat and your knees shoulder-width apart. Since this is specifically targeting your wrists and forearms, you will want to start with less weight than you typically use for full-arm curls. You can start with as little as five-pound weights in each hand and increase them incrementally if they prove far too easy. If you prefer, you can always work just one forearm at a time, which means you can pick up just one weight. Make sure you do the same number of sets and repetitions with each forearm to ensure an equal workout. By resting your arm on your leg, you put the majority of the weight on your forearm instead of your bicep. This position also braces your arm, which allows you to perform the curls with less risk of injury. Each rep of this workout requires curling the weight up and toward you and then back down. You additionally want to ensure that you breathe out while curling the weight and that you inhale while lowering it. To get the most out of this exercise, try performing sets of both upward and downward wrist curls. Upward means your palm is facing up, so the weight rests against it. Downward means your palm is facing down, so the weight rests mostly against your fingers. Each direction will work different forearm muscle groups. If you have chosen the ideal amount of weight for this exercise, then you should be able to do a set of twelve-to-fifteen repetitions and just barely be able to perform the final one.


Сядьте на край стула и расслабьтесь. Положите тубу на колени. Правильно поместите руки. Расслабьте плечи.

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Your back should be straight, and your head should be lifted comfortably so that you're looking straight ahead at the conductor, if there is one, or straight ahead if you're playing alone. Your back should not be touching the back of the chair, your feet flat on the floor. Depending on your height, it may be appropriate to rest the tuba on the chair between your legs or rest it on your lap, gently on the top of your thighs. If it's a full-size tuba, you may want to get a stand to set it on. It's important to position the tuba in such a way that you will not have to bend yourself to reach the mouthpiece. Bring the horn to you, don't bend to the horn. When you try to fill the horn with air, you'll notice a big difference. On a right-handed tuba, you'll lean the tuba slightly to the left, using your left hand to support the lean. Place your right hand on the valves, either on the broad part of the pad on a rotary tuba, or with your fingertips on the center of the valves on a valve tuba.  Most tubas have a small ring to put your thumb through. This forces your hand to stay in place and helps give a bit of support from your right hand. Find the ring, if your tuba has one, and position your hand accordingly. On a lefty tuba, you'll be resting the tuba practically on your left leg which is why stands are very important for lefty players. Your right hand has to reach for the valves, but it will also be providing a lot of support. The left hand will keep things balanced. Although it may be tempting, do not curl your right thumb. That causes your fingers to be under your valves with only the tips on top.  Hold your fingers upwards on top of the valves so that they go straight up and straight down when pressed. Let your lap support the tuba, not your arms. Try to relax your shoulders and let your arms hold the tuba loosely. Treat it like your date, not like your wrestling partner. The more comfortably you can move around the horn, the better you'll be able to play.


Сядьте на мяч. Проверьте сдавливание мяча. Взгляните на таблицу размеров мячей.

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Distribute your weight evenly and keep your feet flat on the floor. If the ball’s the right size for you, your hips and knees should both be bent at about 90 degrees, and your thighs should be horizontal. Your upper body should be vertical with your ears, shoulders and pelvis aligned. Don’t lean in any direction to avoid creating a counterbalance. It's not enough for the ball to fit your body; it also needs to be properly inflated. A properly inflated fitness ball should compress about 6 inches when you sit on it.  If the ball fits your body but compresses more than 6 inches beneath you, it's not the right size ball for you; it's a larger ball that's been under-inflated. You can exercise on such a ball, but may find that the extra-soft ball feels awkward and makes balancing too easy. Don't over-inflate a smaller ball to make it fit your body; the extra pressure makes it more likely to burst. When fully inflated, you should be able to press 2” into the fitness ball with your finger. Fitness balls lose pressure with use and age. As your ball ages, you may need to inflate it more often. Manufacturers provide fitness ball sizing charts that correlate ball diameter with body height. These are only estimates and vary widely between the various ball manufacturers. Give how the ball actually fits your body higher priority than the sizing charts. You may be able to successfully use a smaller or larger sized fitness ball as you gain experience.


Сядьте на подушку или стул. Закройте глаза или смотрите на стену. Сосредоточьтесь на дыхании.

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Find a comfortable position where you can stay without moving for 20 or more minutes.  Stretch your back before you begin, if you have been sitting all day. Twisting from the waist to the left and right in a seated position or doing yoga cat/cow and child's poses can release tension so that it is easier to focus on the meditation. Relax your shoulders. Lift them up to your ears as you breathe in, then drop them back down. Keep your back very straight. Place your hands in your lap. Zazen meditation suggests that you place your left hand in your right hand, palms up and place your left thumb on top of your right thumb, as if you were cradling an egg. This should make a circle, suggesting infinity and also the unconscious--your non-dominant side being allowed to take over. Some meditators find it difficult to mediate with their eyes open, while some struggle to meditate with their eyes closed because drowsiness becomes too much of a problem. Consider actively focusing on "nothing." Look not at the blank wall, but through the wall. Blink when you need to blink. Most meditation is not more complicated than sitting quietly and breathing, when you get right down to it. Within that simplicity, however, is endless complexity. Begin counting down from 10. You can focus on the counting to get your mind to start calming. If you have more time and this practice is helpful, consider counting down from 50 or 100.  Breathe in deeply for a count of 8 seconds, hold the breath for 2 to 4 seconds, and breathe out over a count of 8 seconds. Repeat this breathing pattern for 2 minutes. Feel the breath coming into your body and going out of your body. Imagine the oxygen filling your body and coursing through your blood. Feel the oxygen come into all the parts of your body, and continue focusing on your breath.