Двигайтесь. Побалуйте свое тело. Ходите дома без одежды. Снимите одежду и начните заниматься любыми повседневными делами, которыми обычно занимаетесь в одежде. Разденьтесь и сделайте себе бутерброд. Смотрите телевизор обнаженным. Ходите обнаженным дома. Спите без одежды.

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Any kind of physical exercise whether it is running, dancing or yoga helps to build body confidence.  Choose an activity that you enjoy. Kickball, walking, karate, swimming and dancing, for instance, all are activities that can help you begin to associate having fun with moving your body. Physical activity sculpts and molds the body. Whichever activity you choose serves of dual purpose of body sculpting and enjoyment. Exercise or physical activity slowly helps you feel more confident about your body, which is helpful when you’re nude. The point is not to lose weight but to gain confidence through movement of the body.    Stay hydrated if you want to do a regular or an extreme workout. If you're not hydrated, you'll be tired the rest of the day and also be out of breath as well for the people that have asthma. Get a massage or facial.  The act of pampering yourself pays homage to your body. It helps you appreciate your body and love it, which makes it easier to incorporate several of the previous steps such as moving the body and eating healthily.   Pampering yourself could be as simple as taking a long bath instead of a shower. Add some sea salt or flower petals  to the water. Grooming activities such as shaving, combing the hair, and rubbing lotion on the body all are elements of pampering and self-appreciation. These tasks build an appreciation for the body that are independent from material adornments such as clothes, shoes and jewelry. If you’re comfortable being naked at home, then it’s much easier to be naked around others and have fun doing it. Getting comfortable with your own nudity at home is essential to being comfortable nude out in the world.  Stand in front of the mirror naked -- not to criticize -- but to appreciate. This also lets you get comfortable seeing yourself naked. If you’re uncomfortable looking at yourself naked, then you will be uncomfortable when others are looking at you naked. Do an activity around the house naked. Water the plants. Dance. Read a book. Style your hair shirtless....


Двигайтесь. Поднимайте ноги и руки. Массируйте набухшую часть тела. Уменьшите употребление соли. Здоровая диета. Травяные лекарства. Ухаживайте за своей кожей.

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If you sit still for too long, edema tends to worsen, since the fluids sit stagnant in your body's tissues. Getting some light exercises increases circulation and pumps the fluids back toward your heart, helping the swelling go down.  Go for short walks several times a day to get your blood moving. A 15-30 minute walk several times a day or fast walking, if physically able, can help the swelling go down. In between walks, do leg and arm lifts (no weights needed) while you're sitting or lying down. Use a stool or pillows to prop up the part of your body that is affected by edema. The body part should be raised to a level slightly above your heart. Elevate the body part for 30 minutes 3 or 4 times a day.   For severe edema, you may need to keep your body or part elevated while you sleep (a brick or similar wood piece under the foot of the bed might do the trick). Lay on your back and put your legs in the air for 1 to 3 minutes or put your legs up against the wall. Rub it in a gentle way in the natural direction of the fluid circulation, towards the heart. If you have severe edema, a professional masseur should be engaged to perform the massage type called "manual lymphatic drainage". Eating a lot of salt causes your body to retain water, making edema worse. Limit your intake of salty foods such as prepackaged snacks, fried food, and fast food. Talk to your doctor about the specific amount of sodium you should be taking in every day.  Doing most of your cooking at home instead of eating out is a good way to monitor the amount of salt you take in. Most recipes will still taste great if you reduce the salt by half, or even more. Experiment with your baking and cooking to find recipes that taste good with less salt. A diet rich in fruits, vegetables, and other healthy foods can help reduce inflammation. Fish, seafood, fruit, vegetables, nuts, sunflowers, beans, peas, potatoes, almonds, and whole grains are beneficial. Use oils and food that contain omega-3-fatty acids and monounsaturated fatty acids.  Eating foods...


Двигайтесь. Потянитесь. Употребляйте продукты, которые снимают стресс. Избегайте чрезмерного употребления кофеина. Займитесь йогой.

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To feel less stressed, you need to get up out of your seat at least once an hour. Taking a short walk for just ten to twenty minutes just once during your work day can help put your body at ease. Make a goal of taking the stairs instead of the elevator and of walking to a coworker's desk instead of asking him something over email. Any simple movement will make you feel more loose and and less overworked. Even doing twenty jumping-jacks near your desk can make you feel invigorated and more alert. Stretching your body from time to time can help release your tension and can make you feel much more calm and in control. You can stretch your arms, neck, shoulders, and your back right at or in front of your desk by making just a few easy movements. Here are some things to try:  Just stand up and touch your toes. Hold this position for ten seconds. This will create a great stretch for your back. Roll your shoulders backward and forward. This will release the tension in your back and neck. Stretch your neck by moving your head to the left and right, as if you were going to press your ear to your shoulder. Stretch your forearms and wrists by moving one hand straight out in front of you with your palm up, like you were saying "Stop!" and then bending back your fingers towards you. Stretch your upper and lower back by holding one side of your chair with both of your arms and twisting in that same direction. There are certain foods that can help you feel more centered and less agitated and stressed out. Some studies show that eating an orange or even just sucking on an orange slice can make you feel more at peace.Some other foods that are known to relieve stress are avocado, salmon, almonds, and spinach, so try to add these foods to your lunch routine or to snack on them periodically. The caffeine in coffee, soda, and especially energy drinks can make you feel more jittery and stressed out. Though caffeine may make you feel more focused, alert, and productive for a while, you'll feel anxious and shaky when you come down...


Действуйте осторожно. Спланируйте свидание.  Слушайте девушку Узнайте предпочтения девушки. Примите отказ.

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When you first ask someone out on a date, you want to seem casual so that you don’t come across too formally.  Simply say something like “Hey would you like to go see a movie on Saturday?” Texting or online chat can be a great way to send your initial invitation. Ask your mentor to look over your message before you send it. This will help ease your nerves, and let you know what to expect on your date.  Don’t feel like you have to pick a typical first date if you don’t want to. A bar might be too loud, and going to dinner might put too much pressure on small talk. Try an activity-based date. For example, if you like to bowl, invite your date to go bowling with you. When there are gaps in the conversation, you’ll be able to talk about your game. If you enjoy art, take her to an art museum. You’ll be able to talk about the art together, and the setting makes a little silence more acceptable.  If you find somebody that shares your special interest, try setting up an date that is related to this special interest. Write down the plan for your date. Your date will most likely appreciate the initiative you took to plan it all out and find it romantic. . When you’re on date, make sure that you let your date talk at least half of the time. As you are listening, nod your head occasionally and interject small statements like “that’s interesting” to let her know that you are actively listening.  Ask open-ended questions, and if you ask yes or no questions, follow up with something open ended. For example, if you ask, “Do you have any brothers or sister?” and she says, “Yes, two older brothers,” say something like, “Oh, what are they like?” When your date asks you questions, don’t be too short with your answers but don’t take over the conversation, either. See what kinds of things she likes. What are her favorite movies, books, music, or games? What are her hobbies? After she tells you her favorites, go home and check them out. Listen to her favorite song, or read her favorite book. This will give you a better idea of what...


Делайте выпады. Делайте приседания. Попробуйте сделать мостик с подъемом ног.

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Lunges work your butt, thigh and core muscles and are a great way to make your lower half look stronger and leaner. To start, stand with your feet together and your hands on your hips.  Take a step forward with your right leg and lower your body until your left knee is an inch from the ground and your right thigh is parallel to the floor. Distribute your weight evenly between both feet, then return to your starting position and do the same exercise on the other side. Start with 15 lunges on both sides each day and try to work your way up. Make the exercise even harder by using your free hands to hold dumbbells. Like lunges, squats also work your butt, thighs and core. Start with your feet shoulder width apart, with your toes slightly turned out. Lower your body down towards the floor until your thighs are at a 90 degree angle to the floor.  Keep your torso upright and look straight in front of you. Return to your starting position by straightening your legs and keeping your weight equally spread between the balls and heels of your feet. Use each of your hands to hold a dumbbell at your sides. Start by doing one minute of squats each day, then work your way up. This exercise is helpful in strengthening your butt, hamstrings and lower back. To start, lie on your back on the floor. Keep your knees bent, plant your feet on the floor and leave your arms by your sides. Lift your hips off the floor, tightening your abs as you do so.  Raise your right foot and straighten the leg. Hold this position for three seconds, then return to the floor. Repeat the same exercise on the other side. Try to do fifteen bridge lifts on each side, each day. To keep from over-arching your back, flex your abs and hold them like this for the entirety of the exercise.


Делайте зарядку Если у вас есть возможность, поспите днем. Умойте лицо холодной водой. Выходите на улицу. Пройдитесь по улице минут двадцать. Высыпайтесь.

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. Exercising will make you feel more energized, happier, and more physically fit. If you’re feeling sluggish, chances are that working out is the last thing you want to do, but that’s precisely what will make you feel more alert and alive. Just 30 minutes of exercise a day will boost your energy levels overall, not to mention that it will have marked improvements on your health. You can run every other day, take a yoga class a few times a week, join a team sport, or find a workout buddy and hit up the gym.  Try to be active whenever you can. Take the stairs instead of the elevator. Walk instead of driving. Do some sit-ups when you’re watching TV. Work out in the morning. This will wake your body up and will give you more energy throughout the day. Power naps have been proven to wake up your body when you’re feeling a lack of energy. Just close yourself off in a dark room for 15-20 minutes, close your eyes, and let yourself drift off. Even if you don’t end up falling asleep completely, you will gain energy from resting your body. Power naps are superior to real naps; sleeping for over an hour or more will actually make you feel more tired and groggy when you wake up, and can keep you up at night. A good time to take a power nap can be after lunch, when you’re feeling a little tired after eating. Take a few handfuls of cold water and splash it on your face when you’re feeling tired. This is a great trick to wake yourself up in the morning – not to mention make yourself feel cleaner – and also for energizing yourself throughout the day. Just being outside as much as you can has been proven to make people feel happier and more energetic. Getting some fresh air in your lungs can invigorate you and make you feel ready to embrace the day. Stepping outside or onto your balcony right after you wake up and breathing in fresh air just for a minute can make you more energized almost instantly. If you can get some sunlight, make sure to do it; instead of eating lunch at your desk, step out to get some lunch or eat it on a...


Делайте комплименты своему избраннику. Порадуйте его чем-нибудь, что, как вы знаете, ему понравится. Щедро выражайте любовь. Старайтесь выглядеть на все сто. Флиртуйте с ним. Тешьте его самолюбие. Выражайте любовь с помощью прикосновений.

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Men like feeling like they've affected their partner in a positive way. If your guy goes out of his way to do something for you, don't let it go unnoticed! Compliment your special man. Let him know you notice his efforts and that he means the world to you.  Try to be genuine with your compliments. It's usually easy to tell when a compliment isn't sincere, so don't risk having this happen between you and your man. Giving him just a few genuine compliments is better than giving lots of forgettable ones.  Another way to compliment your man is simply to give him your attention. Focusing on him (especially when you're talking with each other) shows that he is important to you. No one knows your special man better than you, so pick a fun activity that you're sure he loves. He will definitely appreciate your gesture. If you're feeling especially generous, you can even treat him to an entire night that's all about him. For example, you might try cooking him dinner — his favorite meal would be a good choice. You can put on his favorite songs while you eat together, then watch his favorite film together after that. Little details like this can really make him feel special.  Turning a small gift into a surprise can make it even more amazing. For example, try slipping tickets to his favorite sports team into his hands when both of you are having dinner. The gifts can be inexpensive, but with the effort that goes into planning a great surprise, they'll make him feel like a million bucks.  If you treat your man to a night out, don't be afraid to pay — it's not a guy's duty to pay for his lady every single time. This being said, you don't need to spend a lot of money to make him feel special. Tell your special guy that you love him. Treat him to lots of hugs, kisses, and snuggling — whatever you know he likes. Remind him that he's the perfect one for you and that you couldn't ask for anyone better. If he knows you're being sincere, this will make him feel special. If you're trying to make your man feel special, try not to...


Делайте перерывы, чтобы восстанавливать силы. Мотивируйте себя работать ради важной цели. Замечайте признаки выгорания. Лучше просто выполнить задачу, чем бесконечно продолжать доводить проект до совершенства. Создавайте и поддерживайте полезные привычки, чтобы снизить уровень стресса в жизни.

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Most people can only focus on a task for up to 90 minutes at a time. No matter if you are a student, you work in an office, or even if you own your own business, you need to allow time for your mind to regroup and recharge. Find a rhythm that works for you. For example, you might try working for 1 hour and then resting for 5-10 minutes, rather than pushing yourself for 90 minutes. Or, you might find that you're able to get a lot done in 2-hour chunks and recharge for 15-20 minutes. Think about why it is you want to work smarter instead of harder. Do you want to spend more time with your family? Invest more energy for a side-hustle? Leave space in your schedule for a hobby? Use that to motivate yourself when you feel like procrastinating. Try putting a photo of what motivates you where you can see it throughout the day. Working yourself to a frazzle constantly makes you prone to mistakes. When you're so tired that you realize it's taking you twice or three times longer to do a job than normal, call it a day. Rest at least a few hours at the end of the day. If you need to and are able to, take power naps during the day to recharge. If you've been working hard on a project for a really long time, it can be easy to convince yourself that there's another finishing touch to add or another round of edits to do. At a certain point, recognize that you've done good work and it's time to move on to something else. Remind yourself that nothing is ever perfect. Get around 7-8 hours of sleep at night. Get at least 20 minutes of exercise every day. Spend time doing something you love, like playing a sport or cultivating a creative hobby. Taking care of yourself outside of work will help you become less stressed.  Meditation can also help if you have a stressful job.


Делайте перерывы, чтобы меньше уставать. Откладывайте ручку каждый раз, когда вы не пишете. Ежедневно ограничивайте общее время, отведенное для письма. Займитесь чем-нибудь другим на следующий день.

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Leave yourself extra time for writing. Unless this is the big, final test and you have no choice, stand up every hour (or less) and walk around for a minute or two. Relax your hands, arms, and wrists during this time. Take walks outside if you have the time. For instance, if you pause for a few moments to compose your next thought, set the pen down, relax your hand, recline in your chair, and even stand up and walk around a bit. Take the time to do some quick hand and finger exercises. If you've been writing for several hours, come back later or even the next day. Try and spread out the total writing time across as many days as possible. This is tough when it comes to school and work, but you should do it whenever you get the chance. If you have a lot to write, try writing in several smaller sessions rather than one long one. If a test, writing assignment, or some important thought kept you writing extensively yesterday, use today to get some exercise. Take a stroll outside and get enough outside time to relieve stress. Decreasing stress by getting outside and doing other activities is especially important for creative writing and preventing writer's block.


Делайте приседания у стены. Делайте упражнение «Прыжки по-лягушачьи». Делайте упражнение «Сжимание подушки». Делайте упражнение «Приведение бедра в положении лежа на боку».

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A wall squat is an isometric exercise that will help give your thighs a leaner appearance. To do a wall squat, place your back against a flat wall and bend your knees to a 45-degree angle. Hold this position for 30 seconds, then stand up and rest. Do four sets of 10 reps. This exercise is a bit of cardio coupled with toning. The combination of strengthening and cardio will help you burn major calories while targeting your inner thigh muscles.  Stand with your feet wide and your knees and toes pointed outward. In this position, your hand should be reaching down to the floor (picture a sitting frog!). Squat down as low as you can, but keep your chest up and make sure your knees are aligned over your toes. Jump up in the air and rotate your body a quarter turn while bringing your feet together. While you jump, swing your arms over your head to help propel your body. Land in a squat (the squat should be as deep as possible). And jump up again until you complete a full rotation (four jumps will constitute a full rotation). Repeat as many times as possible for 1 minute. Then, repeat while rotating in the opposite direction. This exercise can be done in your kitchen with no specific workout equipment; instead, it only requires a kitchen chair and a pillow from your living room couch.  Sit on a sturdy chair (one that does not have wheels), and rest your feet flat on the floor with your knees bent at a right (90-degree) angle. Place the pillow between your knees and thighs. Exhale as you squeeze the pillow between your thighs. You should imagine it as if you are attempting to squeeze the stuffing out of the pillow. Hold this squeeze for 1 minute, and breathe normally while doing this. This exercise targets your adductors, the muscle group that runs along the inside of your legs. Doing this move will help increase muscle tone and will assist in burning off the layer of fat on your inner thighs when combined with regular cardio exercise.  Lie down flat on your side. Your legs should be straight out with one foot stacked...


Делайте разминку перед упражнениями. Занимайтесь на мягких поверхностях. Смените обувь для бега. Носите обувь с ортопедическими стельками.

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Poor form can increase your risk of developing shin splints. As you run, don't strike your feet on the heel or toe. Instead, land on the center part of your foot. Additionally, slowly increase your speed and distance so that you don't push yourself too hard or compromise your form.Ask someone to watch or film you run for 5-10 minutes so you can easily check your form. Shin splints can be caused by running on pavement or concrete surfaces, since the shin bears the brunt of the impact.  Try running on dirt paths or grass instead of the road or the sidewalk. If you must run on the road, mix up your routine with biking, swimming and other cross training exercises so you aren't pounding the pavement every day. If your shoes are worn out, new shoes with more cushioning can help disperse stress on the shin. If you have an overpronation or over supination, buy shoes designed to help with this problem. Slowly increase your speed and distance, giving yourself plenty of time to adjust. Additionally, give yourself time to rest and recover between workouts. If you start to feel pain or discomfort, slow down or take a break.Listen to your body and don't push it farther than it's ready to go.


Делайте романтические жесты. Делайте комплименты. Будьте открыты в сексе.

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Whether it is surprising her by cooking her favorite dinner or sending her flowers at work, small gestures like these show your girlfriend that she is on your mind and that you care for her. Every woman needs to be reminded of how beautiful, smart, funny, or interesting she is. Don't stop complimenting her just because you have "won her over" and are already in a committed relationship. Do it because you mean it, and because it will make her feel more confident and loved. Maintaining a healthy sex life will help keep the relationship alive. If you are worried that the sex is getting boring or that your girlfriend is unsatisfied with the sex, then maturely bring up the subject with her.  While this may feel awkward or difficult at first, it will be well worth it in the long run if it improves your sex life! Wait for the appropriate moment. Don't bring up the issue in public, in front of other people, or in a joking manner. Joking about the topic might make your girlfriend feel embarrassed or insecure.


Делайте свое теле сильнее. Укрепляйте ягодицы. Развивайте прыжковые мышцы.

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Lying on your back, bring your knees upward so that your feet rest flat on the floor. Make sure to keep your stomach tight whilst straightening your right leg so that it points upward. Breathe out as you use your left leg to push your hips upward until your body is straight. Inhale as you lower your hips almost to the floor, and breathe in again as you push up. Repeat this in repetition 30 times. If you can't manage 30 reps, set a smaller number and gradually build up over several days. Begin on all fours, keeping your hands centered under your shoulders and your knees beneath your hips. Tighten your stomach as you breathe in and bring your right knee to your chest. Breathe out, point your right toe, and push your right leg out behind you and as far up into the air as you can whilst also bringing your chest upward.  Be sure you're using your glutes to achieve leg height. Do 30 reps and switch legs. Start by jogging for around 15 paces, and then each time you take a stride, turn it into a leap. Focus on exploding of the ground as immediately and as far as possible on each jump. This is called bounding.  Bound for around 30 yards (27.4 m), jog again, and then bound again. Three rounds of bounding is ideal.


Делайте свою собственную одежду. Одевайтесь по погоде. Думайте об экологии. Дайте волю своим волосам. Выберите наушники.

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. There's nothing more independent and totally you than something you've made yourself. If you can sew, you can start. And if creating something sounds like a task, try tailoring a piece you already have or adding your own touches to an item growing dust in your closet. You can reinvent your wardrobe without making a single trip to the store. And if sewing isn't your bag, try dyeing, knitting, crocheting, or any other project that can turn something boring into something brilliant. For girls in cold weather, pea coats in any color are great, whether they're double-breasted or not. When it's chilly, cardigans are your best friend! Striped, patterned and solids are great and look fabulous with any T-shirt or tanks.  For guys in cold weather, vintage leather or Members Only jackets are a great option. If you'd like, you can even deck them out with cool pins! In chilly weather, vests or sweater vests look awesome with anything. You can also try a track jacket; they come in lots of colors and are great year-round. Scarves (for men and women) are great year round because you can get them in cotton, linen, silk and wool. They're a classy touch to add no matter what outfit you're wearing. Bright colors and neutrals both look great, as long as they go well with your outfit. Bandanas can also be made into a cool scarf -- singular or with two tied together. You can also wear a scarf in many different ways -- even a simple scarf can make the most basic outfit seem amazingly unique. Indie kids have a pretty good grasp on what's good and what's terrible for the environment. If they can reuse something, they will. Thrift shops are happening places! So donate your clothes, shop second-hand, make your own, and don't let fashion affect your carbon footprint. Generally, you'll wanna stay away from fur and the like, too. Animals are a huge part of the environment! Take the time to know what goes into your pieces and who or what it's affecting. If your hair is straight, wavy, or curly, let it out in all its glory. No need to...


Делайте так, чтобы основные блюда наполовину состояли из овощей и фруктов. Ешьте продукты из цельных зерен. Разнообразьте источники белка. Добавьте к рациону немного нежирных молочных продуктов.

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Choose whole fruits and vegetables to consist of one half of any balanced meal. Try for 1 – 2 cups of fruit and 2 – 3 cups of vegetables per day.  Whole fruits and vegetables can include fresh, frozen, or canned items with no other ingredients (like sugar or salt) added. Equivalents of 1 cup of fresh fruit would be 1 cup of 100% fruit juice or ½ cup of dried fruit. Equivalents of 1 cup of fresh raw or cooked vegetables would be 1 cup of vegetable juice or 2 cups of leafy greens. Choose vegetables from all five subgroups: dark green vegetables, red and orange vegetables, legumes (beans and peas), starchy vegetables, and other vegetables. Make about a quarter of any balanced meal consist of grains, with at least half of those grains being whole rather than refined. Grains include food made from wheat, rice, oats, cornmeal, barley or another cereal grain.  Easy examples of foods that fall into the grain category are bread, pasta, oatmeal, breakfast cereals, tortillas, and grits. Whole grains are any grains that use the entire grain kernel, such as whole wheat flour, brown rice, oatmeal, whole cornmeal, and bulgur wheat. Look for “whole wheat” on the labels of food you eat, and favor these items over refined wheat products like white bread, white rice, etc.  Aim for a minimum of 3 – 4 ounces of grain foods per day, or a recommended amount of 6-8 ounces. 1 ounce could be a ½ cup of pasta, rice, or oatmeal; one slice of bread; ½ an English muffin; or 1 cup of whole grain cold cereal. Choose proteins from a variety of different food sources for the healthiest level of nutrients. Aim for proteins to take up about a quarter of your plate for any balanced meal.  Eat both animal proteins and plant proteins. Animal proteins include meat, poultry, seafood, and eggs. Plant proteins include beans and peas, nuts, seeds, and soy. Choose different plant and animal proteins for each meal or day so that you get a wide variety. Aim for about 5 – 6 ounces of protein foods per day. 1 ounce of protein could look like 1 ounce of lean...


Делайте то, что вам нравится. Правильное питайтесь и занимайтесь спортом. Проводите время с друзьями и близкими. Дайте себе время. Простите и забудьте.

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Keep yourself on the right track by replacing the time you would have spent with this person (or would have spent thinking about him or her) with a new activity. Take up a hobby you have always wanted to try, join an intramural sports league, or start a new form of exercise. Whatever it is, it should be so interesting and engrossing that you can't manage to think of anything else while you're doing it. Mastering a new skill and bettering yourself will make you feel good. You may even feel like a new and improved person that’s too good for the person you’re forgetting, improving your self-esteem. Improving yourself is the best thing to do in this situation for you, your self-worth, and your peace of mind. Have you ever gone through one of those periods where you can’t seem to stop eating junk food and all you want to do is sit on the couch and watch terrible reality television? And the kicker is that it doesn’t feel good – being lazy and unhealthy feels pretty terrible. Eating right and exercising makes it much easier to feel energized and positive about your circumstances and yourself.  Have a diet that’s mostly fruits, vegetables, whole grains, and lean meats. Get a balance of fiber, protein, complex carbohydrates, and healthy fats (like the ones found in fish, nuts, or olive oil). Stay away from processed junk that gives you a kick initially, but in the end just slows you down. Aim to exercise for 30 minutes a day, whether it’s walking, swimming, running, or even dancing or cleaning the house. Do it in small chunks if your schedule doesn’t allow for large chunks of time. Even small efforts, like parking far away from the entrance, will add up over time. The best way to keep your mind busy, your schedule busy, and yourself positive, is to surround yourself with fantastic people that genuinely care about you. Whether that means your mom, your sister, your best friend, a theatre group, or your basketball team, stick with them. They’ll keep you laughing and help you see that you have a million things going for...


Делайте упражнение стоя, приняв правильное положение тела. Для удобства делайте упражнение сидя. Лягте на спину, чтобы максимально контролировать выполнение упражнения. Встаньте на колени для устойчивости.

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Stand with your feet shoulder-width apart, making sure they’re both flat on the ground. Keep your back straight as you’re breathing in. You can do this while standing in line at the store or while cooking in the kitchen. If you’re in the car or sitting at work, you can still do these exercises to strengthen your body. Sit up straight in your chair and place your hands beside your thighs (if possible). Relax your shoulders, keep them down and pulled back slightly. Begin breathing in slowly and exhaling all of the air in your lungs before sucking in your stomach and holding the position. When you’re sitting down, it’s especially important that you have great posture while doing this exercise. With your back flat on the ground, bend your knees and place your feet flat on the ground as well. Place your hands on either side of you and start the deep breathing to begin the exercise.  There isn’t a certain spot where your feet need to be - as long as your body is comfortable on the ground, you’re in the right position. You may also round your body forward slightly to make this exercise more effective. Place your hands with your palms flat on the ground right below your shoulders. Your knees are on the ground as well so that your legs make a 90 degree angle with the floor. Bend your feet so that your toes are on the ground and your heels are off of the ground. Breathe deeply and suck in your stomach while holding this position.  Look down towards your hands as you hold this position. Try not to arch your back.


Делайте упражнения для мышц лица. Чередуйте выражения лица. Ешьте продукты, полезные для кожи. Пейте больше воды. Защищайте кожу от солнца. Откажитесь от курения. Боритесь со стрессом. Смиритесь с тем, что человек может стареть.

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Stretching and working out your facial muscles can keep blood circulating and fine lines and wrinkles from developing. Repeat these exercises once or twice a day to help your skin be firmer and appear more youthful firmer.  Put a hand on your forehead and push your head against it. Stay in this position for 10 seconds. Sit upright and lift your head back so that your chin is pointing toward the ceiling with your lips closed. Make a chewing motion with your mouth and feel your facial muscles working. Repeat this exercise about 20 times. Tilt your head to the ceiling again and pout your lips in a kissing motion. Repeat this exercise twice by pouting your lips for twenty seconds each time. Whenever you use your facial muscles, it causes a groove to form under your skin. As your skin ages and loses elasticity, it can no longer fill this groove and cause fine lines and wrinkles. Varying your facial gestures may help to keep your facial skin firm longer. Incorporate regular exercise into your lifestyle as well. It not only promotes blood circulation and keeps you healthy, but may also help your skin appear more youthful. Some studies have shown that a nutritionally well-balanced diet can protect your skin and delay aging and loss of elasticity. Consuming face friendly foods like fruits and vegetables may promote more youthful skin.  Avoid foods high in fat and sugar, which may slow cell turnover and make your skin appear older. Eat foods high in vitamin A and beta-carotene like fruits and vegetables increase cell turnover for healthier skin. Yellow and orange fruits and vegetables are high in vitamin A and beta-carotene. Incorporate foods high in vitamin C like citrus fruits, which studies have shown may promote younger looking skin. Have food high in essential fatty acids, such as walnuts or olive oil, to keep skin cells hydrated. Avoid food high in unhealthy fats, which could make your skin appear less youthful. Remember that unhealthy food takes the place nutrient-rich choices that can promote healthy skin....


Делегируйте. Давайте задания, которые подтянут ваших сотрудников. Несите ответственность за ошибки своих сотрудников. Не приписывайте себе достижения ваших сотрудников. Признавайте свои собственные оплошности.

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You're a manager because you're good at what you do, but that doesn't mean you're supposed to do everything yourself. Your job as a manager is to teach other people how to do a good job.  Start small. Give people tasks that, if performed incorrectly, can be fixed. Take the opportunity to teach and empower your employees. Then gradually give them tasks with greater responsibility as you come to understand their strengths and weaknesses. Learn how to anticipate any problems they might have so you can coach them properly before they begin. As your workers begin to take on more responsibility and demonstrate that they're capable, give them tasks that will expand their skills and help them take more ownership of their work.  Not only are you finding out how much your employees can handle, you're making them more valuable to the company. When one of your underlings makes a mistake, don't lord it over them; assume the mistake as your own, even if it isn't technically yours. What you're doing is creating a culture where your employees feel comfortable making mistakes. This is a very important concept: Doing this allows your employees to innovate and, ultimately, to learn or grow. Workers who learn from their mistakes will grow to become better workers; those who fail to make mistakes in the first place usually play it too safe, never venturing out into deep water. Let them take credit for their own achievements. This motivates them to continue to chase after success. The successful manager is like a conductor that orchestrates the music so that each element sounds as good as possible and resonates with the group as a whole. A great conductor will lead by example, blending into the background.  What happens if you're the type of manager who "steals" someone's idea and plays it off as your own? You send the message that you only care about your image and are ruthless enough to sacrifice someone else in order to get ahead. That's not a great image to have, and it certainly doesn't motivate the people below you to work...


Демонстрируйте себя в купальнике уверенно. Покажите свою индивидуальность. Продемонстрируйте достоинство и элегантность. Улыбайтесь, независимо от результатов.

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The swimsuit competition can bring some women to their breaking points as they present partially-clothed bodies to millions.  Avoid showing more than you intend by applying butt glue and sewing a piece of flesh-colored material into your swimsuit bottoms. Wearing flesh-colored heels will not only cause your legs to appear longer, but also will not detract from your fitness and smile. Practice posing for the swimsuit competition in front of a mirror so you know what stances present your body in the best light. By preparing for the swimsuit competition, you will find yourself more confident when you walk across the stage. During the interview, don't give the same cookie-cutter answers that judges hear from everyone. Instead, add your own personality to your answer while still providing a poised and confident response. Unique contestants will be at the forefront of judges' minds. During the evening gown competition, judges are looking for a contestant who is regal and elegant. A contestant's walk is just as important as her choice of gown. Judges score each contestant on how graceful, poised, and composed she appears.  Glide down the runway, with no bouncy movement. Practice the classic “book-on-your-head” method for perfecting posture. Shorter steps also help achieve the proper pageant walk. If you don't win, don't be mad. Take defeat with grace.


Держите глаза открытыми как можно дольше. Потрите глаза. Прикусите губу изнутри. Нанесите под глаза вещество, вызывающее слезы. Используйте лук.

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Keeping your eyes open will dry them out and cause them to sting. Eventually, the dryness will trigger your eyes to start watering, so try not to blink until you feel tears start to form.  If you’re near a fan, try to stand so that the air is blowing into your eyes, which can make them water. If you can stare at a bright light, your eyes will water even faster. Close your eyes and gently rub your eyelids for about 25 seconds, then open your eyes and stare at something until the tears start rolling. This might take a little practice, but once you get the hang of it, it can work wonders. Rubbing your eyes can help redden the complexion around your eye area, too, but don’t rub too hard or you could injure your eyes. Lightly place your pointer finger up to your one of your pupils. This will cause your eye to become irritated, and it may lead to tears. Be careful not to poke yourself in the eye, though. A little pain can often bring tears to your eyes, and if you need to cry on command, you can use that to your advantage. This trick is especially useful if you bite your lip while you’re already thinking of something sad.  Try holding your breath as you bite the inside of your mouth, which could focus your senses on the pain. You can also pinch yourself hard on a sensitive part of your body, like on your thigh or in the space between your thumb and pointer finger. Copy the Hollywood stars and gently rub a mentholated tear stick under your eyes. It may sting, but it's going to be very realistic. However, be very careful about not getting any in your eyes. You can also use eye drops to make it look like your face is tear-stained. Just place them right below the corner of your eyes so they believably run down your face. Yawning will make your eyes water and if you yawn enough then you will spark some tears. Try to hide your yawning with something that covers your mouth. You can also yawn without opening your mouth to make it more believable.


Держите голову приподнятой, чтобы в горле не собиралась мокрота. Прекратите есть пищу, которая вызывает у вас кислотный рефлюкс. Не курите Воздерживайтесь от молочных продуктов, так как они могут сгущать мокроту. Избегайте воздействия аллергенов, вредных паров и опасных химических веществ.

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Mucus naturally drains from your sinuses down the back of your throat. If you’re lying down, the mucus can pool there. This leads to a buildup of phlegm in your throat. To prevent this, prop yourself up on pillows to allow the phlegm to drain. When you’re sleeping, use a lot of pillows or sleep in a chair if your mucus is really thick. Acid reflux can cause mucus to collect in your throat. If you commonly experience heartburn or burning in your throat, monitor the foods that seem to cause your symptoms. Then, avoiding eating those foods.  Common causes of acid reflux include garlic, onions, spicy foods, caffeine, carbonated drinks, citrus foods, onions, alcohol, mint, tomato products, chocolate, and fried, greasy foods.  Talk to your doctor if you’re having acid reflux more than twice a week, if you haven’t already. and stay away from secondhand smoke. Smoking can dry out your vocal cords, which triggers your body to make more phlegm and mucus to restore the lost moisture. This can make your phlegm worse. It’s best to stop smoking if you do. Additionally, ask others not to smoke around you or step away while they do it. If you’re a smoker, you may be able to use nicotine gum or patches to help you deal with your cravings. You may have heard that dairy makes you produce more mucus, but that’s not true. However, it may cause your mucus to thicken, especially if you’re eating high fat dairy. While you might not experience thicker mucus, it’s best to stay away from dairy if you’re trying to get rid of phlegm. If you don’t want to stop eating dairy, stick to no-fat or low-fat options because they’re less likely to thicken your mucus. Paint fumes, cleaners, and other chemicals can irritate your airways and harm your respiratory function. This can trigger your body to produce more mucus. Limit your contact with irritants or chemicals. If you must come into contact with them, wear a face mask and move to a ventilated area as soon as possible.


Держите голову приподнятой. Позаботьтесь о хорошей осанке. Поддерживайте зрительный контакт с собеседником. Выработайте уверенную походку. Улыбайтесь.

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Communicate confidence by keeping your head up. Don’t look down or try to hide yourself from others. Remove your hat or hoodie, push your hair out of your face and allow yourself to be seen. Stand up straight and don’t stoop or slouch. Practice the following to get good, confident posture:  Relax and pull back your shoulders. Gently pull in your stomach. Keep your weight balanced on both feet. Allow your hands to hang loosely by your side. Keep your head straight. Relax your knees. Take off your sunglasses and look people in the eye when talking or listening to them. Break eye contact every few seconds to avoid coming across as aggressive instead of confident. Walk comfortably but with a sense of purpose. Keep your head up and your shoulders relaxed, allowing your arms to swing naturally by your sides. You’ll be surprised at how confident you come across when you walk with a sense of purpose. Communicate your confidence by smiling at people when appropriate. Avoid showing too many teeth because this might give the impression that you’re seeking approval from others. Direct your smile to people who return it and avoid smiling at people who give off a negative vibe.


Держите камеру немного выше уровня глаз, чтобы сделать красивый снимок. Экспериментируйте с разными ракурсами для разнообразия в ленте. Повернитесь лицом к свету. Удлините шею и присядьте или стойте ровно. Мягко выдыхайте, чтобы сделать губы пухлыми и расслабленными. Делайте много снимков, а затем выбирайте лучшие варианты. Находите интересный фон для селфи.

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When you're taking a selfie, it's usually most flattering if you hold the camera up and angle it slightly downward. Then, look up into the camera, lifting your eyebrows slightly. That will give you a wide-eyed, fresh look that's picture-perfect. While the top-down look is a great angle for most people, don't be afraid to experiment with different shots, especially if you'll be posting a lot of selfies! For instance, you might try holding the camera off to the side, or you might stand in front of a mirror to show off a cool outfit. Your followers might get bored if you only post pictures of yourself from the exact same angle every time. Just like if someone else is taking a picture of you, you'll get the most flattering glow if you angle your face toward the nearest light source. Just be sure to avoid direct sunlight, which can leave harsh shadows on your face.  If you're in direct sunlight, find a shaded spot nearby where you can take your selfie. If you don't have good lighting, try using your camera's flash. You can also invest in a portable ring light if you want great selfie lighting wherever you go! Imagine that there's a string coming out of the top of your head, pulling your body straight up. Lift your head and neck, and push your shoulders down. This will create a long line that will emphasize the curve of your neck and shoulders. Whether you're smiling, scowling, or pouting, it's easy to accidentally tighten your mouth when you're focused on taking a selfie. To keep your mouth relaxed, gently blow air through your lips right before you snap the picture. Don't let your cheeks fill up with air as you do this, or your face will appear rounder than it is! Snap as many pictures as you can stand to, making tiny changes in your facial expression and the angles of your head and body. Then, go through your camera roll. Study the photos to see what you like and don't like. As you get more experienced, you'll start to learn the angles that are most flattering to your face, and posing for a selfie will most...


Держите мешок в сухости. Проветривайте мешок. Застилайте спальный мешок простыней до того, как лечь в него. Храните мешок особым образом.

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This is imperative number one - there is nothing more unpleasant than a night in a damp or wet sleeping bag! To ensure that it stays dry, always keep the sleeping bag in a waterproof outer bag. This is especially important if you are travelling through snow or wet areas and during wet seasons. It is also a good idea to not consume drinks near or in your sleeping bag. Every morning, where possible, it is important to air the sleeping bag for at least 10 minutes. If you have sunshine, this is perfect. It will dry out any perspiration, condensation or dew that may be on the bag. If you are in a rainstorm and have a car, air the bag inside the car for a time. Alternatively, you could hang the bag up inside the tent for a morning if you are still in camp. This will absorb perspiration and prevent body oils from soiling it. After camping the sheet can be pulled out and washed. This tip also helps with the cleaning tips for sleeping bags because washing sleeping bags wears them out faster and can damage them.  There are specific light-weight liners made for this that are not too expensive.  Usually sold as "sleeping bag liners." An added benefit of a sleeping bag liner is "The extra layer of material also provides for extra insulation and can increase the comfort rating of a sleeping bag by 1-2 degrees." Try to place the bag in the stuff sack as randomly as possible, which randomizes the folds and creases so the filling won't develop "flat spots".


Держите мышь в клетке. Привлеките внимание мыши с помощью лакомств. Берите мышь на руки в перчатках. Откажитесь от перчаток.

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In order to tame a wild mouse, you’ll need to catch it first. There are many ways to catch mice. You want to make sure that you catch the mouse in a way that won’t hurt it or scare it too much if possible.  You can buy mouse traps that will simply catch the mouse without causing it any kind of injury. Once you’ve caught the mouse, an aquarium or small rodent cage will do. Make sure the mouse has comfortable bedding, fun toys or furniture to play on, and a water bottle. Some people call this “bribing” the mouse. However, all you’re really doing is letting the mouse know that you’re not a threat, and in fact, have positive things to offer. Put your hand (with a treat on it) into the cage. Let the mouse approach and come onto your hand to get the treat. Cloth gardener’s gloves work well for this. Gently scoop up the mouse out of the cage. Handle it for a few minutes, and let the mouse crawl on you. Then, put the mouse gently back in its cage.  Give the mouse treats while it crawls on you. This will give it positive associations with you. Do this as often as you and the mouse have the patience for. The more you practice, the quicker you’ll tame your mouse. After a week or two, try taking the gloves off when you handle the mouse. Do this gently. If the mouse seems afraid or bites you, you can put the gloves back on and try again. Continue practicing and picking up the mouse without gloves until it’s easy and the mouse feels comfortable.


Держите пистолет в своей ведущей руке. Положите неведущую руку на другую сторону рукоятки. Примите положение при стрельбе. Прицельтесь. Нажмите на курок и выстрелите.

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Your dominant hand should be placed high along the back strap—the back of your pistol's grip—with your thumb to the inside of the barrel.  Your middle, ring, and pinky fingers should wrap around the outside and front of the grip. Your index finger should rest against the outside of the trigger guard.  This position give you the maximum amount of leverage against the gun. When you fire the pistol, it will recoil, and good leverage is an important part of keeping your hand steady. Your non-dominant hand is your support hand, and the way you position this hand will add further support and leverage against the recoil of your firing pistol.  Place the support hand as high as possible around the grip. All four fingers should be under the trigger guard, and the index finger should press the bottom outside of the guard firmly.  The thumb should point forward and meet with your other thumb on the opposite side of the gun. Stand with your feet planted firmly on the ground and pointed in the direction of your target. Your feet should be shoulder width apart, and your knees should be slightly bent.  This stance makes it easy to move yet provides you with stability. Grab your pistol and raise it up until it is positioned in front of you. Your arms should be straight out and slightly bent at the elbows, and the gun should be nowhere near your face. Follow the instructions provided in this article to aim the pistol at your target properly. Instead of "pulling" the trigger, you need to press or squeeze the trigger in a controlled fashion.  Press the trigger straight to the rear using a constant pressure. Only use pressure on the front of the trigger and not on the sides. Squeeze the trigger until you start feeling resistance to take the slack out of it. Continue pressing the trigger in this manner until the pistol shoots. Try not to anticipate when this will happen, since doing so often leads to a last-minute error in aim.


Держите руки в чистоте. Хорошо промывайте еду. Всегда доводите еду до полной готовности.

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Before you handle food, you should always wash your hands with antibacterial soap and water for 20 seconds. Dry your hands well with a clean, dry towel. If you handle raw meat, wash your hands after handling the meat to avoid cross contamination of other foods or surfaces. Wash raw fruits and vegetables before you eat them. Even organic foods need to be washed.Use an antibacterial cleaner on surfaces that come into contact with raw food to kill potentially hazardous bacteria. Use a different cutting board for each type of food. Use different cutting boards for fruits and veggies and raw meats to avoid cross-contamination. Follow the directions when you prepare raw foods to make sure that you cook them properly. Use a meat thermometer to make sure that you cook meat to the right temperature.


Держите руки перед собой ладонями вверх. Загните палец, число которого вы хотите умножить на девять. Посчитайте оставшиеся пальцы слева и справа, чтобы решить пример. Попробуйте умножить на девять другие числа.

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Each of your ten fingers represent a number. Moving from your left thumb to your right thumb, count out the numbers from one to ten. For example, if you want to solve (9x3) you will want to hold down your middle finger on your left hand. The middle finger represents the number three because, if you count your fingers from one to ten beginning with your left thumb, your middle finger is the third finger. First count the fingers to the left of your bent finger - in this case there should be two. Next count the fingers to the right of your bent finger - in this case there should be seven. The first digit of the answer is 2 and the second digit is 7. The answer is 27! How would you multiply 9 and 2 with your fingers? What about 9 and 7?


Держите свернутого шариком кролика таким образом, чтобы его голова была чуть выше попы. Осторожно поднесите кролика к своему боку (или к животу), немного накрывая рукой. Правильно передавайте кролика в руки другим людям. Ограничьте вероятность возникновения травм. Для особо прытких кроликов используйте переноску или пеленайте их.

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Do not point its head down because the rabbit may then try to jump down, out of your arms, and may hurt itself. The rabbit will feel more secure being able to hide a bit.  Your rabbit should be held and carried securely under your arm, nestled comfortably under your “wing.” Some people call this the “football hold.”  If you are right handed, place the bunny’s head under your left arm.  Wrap your left arm around the outside of the rabbit while using your left hand to continue to securely hold the rabbit’s hind legs under it. Place your right hand gently over the bunny’s neck, ready to get a hold of the scruff should the bunny move suddenly. Do not hold your rabbit extended outward or swing it through the air. Ideally, place the rabbit on a table and restrain it while the other person gets a hold of the bunny. Don't try to pass the bunny in mid air. This could lead to the rabbit getting loose and falling from a great height. If you ever feel like you are losing control when carrying the rabbit, immediately crouch down to the ground or to a table to decrease the distance that it might fall. This will also give you a surface upon which to regroup and re-grip the bunny. Some rabbits really dislike being handled and no amount of treats or petting will change their personalities. For these types, it's best to use a carrying case to move them from one place to the next, rather than attempting to pick them up. Use one hand to hold the scruff to restrain the rabbit and get your other hand on the rump and “scrunch” the bunny in a “bunny ball” to transfer to the carrier.


Держите свои эмоции под контролем. Не реагируйте.

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Don't seem too happy about the break up: you'll come off as mean-spirited. Just be kind, caring, and considerate. Some people don't handle rejection well. Some people yell, scream, or cry. But it doesn't mean you should react to their meltdown. Remember, rejection is tough. You've already got the status of being the dumper. If their tantrum escalates, get out of there! Don't wait around for the messy aftermath. Only try to ignore when the conversation is yelling and screaming, try to be and remain civil in all other situations. Be honest and sensitive and try to listen to their emotions and act upon them.


Держите спину ровной. Не забывайте улыбаться. Смейтесь и делайте все возможное, чтобы рассмешить других. Время от времени поправляйте волосы. Будьте умным молодым человеком. Учитывайте чувства других людей. Вытяните руки. Облизывайте свои губы.

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Keep a good posture and don't slouch. Look approachable by keeping your arms by your side. Avoid crossing your arms over your chest, this is a sign that you don't want people around you. When you walk you should also remain upright, with your back straight. This shows people that you care about your demeanor, and are confident. Looking serious and cold is a major turn off. However, wide grins are usually left for only your friends, as it can look goofy if you aim it at a girl. However, if you know a person likes you, a goofy grin can be the perfect type of smile. Closed mouth smiles are adorable, and/or you can grin softly too. A consistent smile shows people that you are a positive person, and upbeat about life. People who laugh are seen as more positive cheerful. Grab a joke book, and learn some funny pick-up lines. Saying sarcastic comments (that aren't derogatory) can make you seem witty and cunning. If someone else tells a funny joke, feel free to laugh at it and let loose. Some of the cutest things guys can do is to casually flip their hair with their hand, or shake it in the breeze. Seeing those locks flow back, and revealing your bright, smiling face. Sometimes even the smallest things work, like twirling a few curls of your hair with your fingers as you are studying. Comb through your hair occasionally, or run your hand through it, trying to straighten it out. It shows that you are both cute, and care about the way you look to other people. Some of the cutest guys are those who care about grades and class. You don't have to be top of the class, but keep your grades up to grade level. Even if you are not interested in "book smarts," show an interest in learning, and participating in new experiences. A passion, like loving Star Trek, or world affairs, shows other people that you take interests and follow through with them. Show your sensitive side and caress a person who is having a bad day. Don't be the bully in class, who is overly obnoxious. It is much more cute to show that you care about other...


Держите строительный фен над поверхностью дерева. Медленно перемещайте фен над поверхностью. Соскребите краску, когда она сморщится. Если начнется пожар, оставайтесь спокойными.

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Position the heat gun 6 to 8 inches (15 to 20 cm) above the painted wooden surface after you switch the heat gun on.  Use an electric heat gun or electric paint remover. A blowtorch will also provide the necessary amount of heat, but blowtorches come with a greater risk of scorching or setting the wood on fire, so they are not recommended. Wear protective gloves and goggles as you work with the heat gun. Do not let the heat gun come into contact with the wood or come too close to the wood. Doing so may result in scorch marks or fire. Pass the heat gun over the surface of the section of wood you are currently working on. Continue passing it side-to-side and up-and-down without ceasing. Do not let the heat gun linger in one spot for a prolonged period. Doing so will cause the wood to burn and potentially catch on fire. Once the paint begins to bubble and wrinkle, immediately scrape the paint up with a broad paint scraper. If possible, continue to heat the paint with the heat gun in one hand as you scrape up bubbling paint with your other hand. If you have difficulty balancing both tasks, though, switch the heat gun off temporarily and scrape up any heated paint immediately. Even though it is possible for the wood to catch fire, these fires are usually small at the start and can be put out safely as long as you think clearly.  A small flame can usually be put out by smothering it with the flat side of your paint scraper. Keep a bucket of water nearby as you work. If a fire starts to catch and cannot be smothered out, quickly soak it with the water.


Держите хорошую осанку. Не забывайте дышать. Носите правильную обувь. Одевайтесь по погоде. Делайте растяжку после того, как вы закончили. Размахивайте руками.

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Keep your torso centered over your hips and your back mostly straight, with just a slight lean forward. You don’t want to bend too far at the waist, but it’s fine to lean into your run, especially when you’re going uphill. Keep your shoulders back and your elbows bent, pumping them with every stride. Breathe in a way that feels natural and easy. Don’t hold your breath or forget to breathe, or you’ll end up gasping for air and slowing yourself down. In running, as in other types of exercise, your breathing is most efficient when you breathe in through your nose and exhale through your mouth. When you’re just starting to run, any old tennis shoes will do. However, if you plan to run several times a week, and you want to start adding distance, it’s a good idea to invest in a pair of running shoes that fits you well and supports your feet. Your shoes shouldn't be so roomy that they slip around, but you also don’t want them to be uncomfortably tight. Leave about ¼ to ½ inch between your toe and the front end of the shoe.  Most running stores hire clerks who are runners themselves, and are trained to help you find the best fit for your foot. Try on a variety of shoes and test jog them around the store until you find a pair that feels comfortable. Different shoes are made for feet with different types of arches. For some people, their ankle bends slightly out (under pronation) or slightly in (over pronation) while running, and there are shoes designed to correct these problems. If you’re over or underdressed for the weather, your run will not be as successful. A good rule of thumb is to aim to dress for weather about twenty degrees warmer than the actual day’s temperature. That way, when your body warms up, you’ll be able to run comfortably. Stretching after your run will help keep your muscles from getting sore. If you wake up tight the next day, you’ll be less likely to run, so it’s a good idea to stretch every time. Do the following stretches after your cool-down:  Bend at the waist and touch your toes. Hold for...


Держите чашку чая правой рукой, поддерживая ее левой снизу. Старайтесь пить чай бесшумно. Наслаждайтесь вкусом и ароматом чая.

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with your dominant hand while supporting it from below with your other hand. The cup or "yunomi" as it is called in Japanese, should be supported with both hands. Using both hands is considered to be polite etiquette in Japan. Avoid blowing on the tea to cool it down. Instead, set it down on the table to let it cool. Ultimately the tea should taste appealing and delicious to you, whether you prefer it a bit bitter or more muted in taste or sweeter or milder in flavor. It's important to drink a cup of tea that suits your palate.


Держитесь подальше от солнца. Заведите привычки, поддерживающие здоровье кожи. Обратитесь за советом к дерматологу.

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If you have to exercise, join a gym or hit the road before dawn or after dusk. Wear a brimmed hat when necessary and don’t forget to wear sunscreen daily – even if it’s cloudy outside. Up to 80% of the sun's rays can pass through clouds. Don't forget your lips! Slather on a lip balm that has built in SPF 15 in addition to your daily moisturizer. A healthy glow is important to any skin tone. While you're working on the getting your skin a bit fairer, keep to a routine that will let your skin radiate brilliance.  Don't smoke. It causes a sallow, uneven skin tone that can easily show up in young people. The habit can also increase the likelihood of developing sun spots, a mark usually reserved for the elderly.  Keep a nutritious, healthy diet. In particular, up the vitamin C. It's key to the production of collagen, a protein that aids in the growth of cells and blood vessels and gives skin its firmness and strength. A professional will be able to run you through all your options if you're dead-set on altering your skin tone. There are over-the-counter and prescription products they may be able to set you up with that are safe and more effective. In addition, they can debunk the myths that abound about skin care and provide knowledge that no website can parallel. Talk to your doctor before you take any serious action.


Держитесь подальше от тенистых участков леса. Обходите стороной груды листьев. Держитесь подальше от высокой травы. Выбирайте солнечные участки. Ходите по центру троп и полян. Посоветуйтесь с персоналом парка. Защитите своего питомца от клещей.

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Ticks like moist and shady environments, so dark, wooded locations are ideal places for them to live. Avoiding these spaces will reduce your risk of exposure.  Ticks can easily dry out, so the woods provide them with protection from sun and wind. Ticks do not drop on you from trees, but they often attach at ground level and crawl upwards. Ticks like to hide in piles of decomposing or rotting leaves, because these environments are humid and dark. As a result, it’s a good idea to avoid standing or sitting in these places.  Don’t pitch your tent or set up camp in a location with leaf litter. Make sure you bring camp chairs so you can avoid sitting on the ground. Try not to walk in areas with high grass or vegetation, because ticks often rest on grasses, waiting for a host (an animal or human) to walk past or brush against the grass so they can attach.  Ticks hang on to the grass with their hind legs while holding front legs out so they can more easily attach to a new host. Experts call this behavior “questing.” Ticks prefer shade and moisture, so remaining in sunny areas will reduce the risk of tick exposure.  Ticks, especially the younger nymphs, can’t survive long in areas with low humidity because they dry out. To decrease the risk of tick bites, choose a camping spot in a dry, sunny location. Staying on the path and in cleared areas will help keep you away from ticks.  Cleared areas do not have the shade, humidity, and vegetation that ticks prefer. Parks and other campgrounds are also more likely to spray in these areas to eliminate ticks. Going off trails and outside of designated areas increases the risk of tick bites. If you are camping in a state park or official recreation area, check in with staff to ask about the best place to camp to avoid ticks.  It’s easier to call in advance so you can plan accordingly. Park websites often post announcements and alerts about ticks, so do some research before you arrive. Animals are very susceptible to tick bites and tick-borne illnesses. Ticks can also attach...


Диагностировать сепсис бывает непросто, так как наблюдаемые признаки и симптомы могут быть вызваны и другими заболеваниями.

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Doctors often order a battery of tests to try to clearly show the underlying infection:  Blood tests for evidence of: infection, clotting, abnormal liver or kidney function, impaired oxygen availability, electrolyte imbalances Test other bodily fluids: Urine may be checked for signs of bacteria. Wound secretions can help show what type of antibiotic might work best. Respiratory secretions from coughing up mucus (sputum) may determine what type of germ is causing the infection. Imaging scans are used as tests to help visualize internal problems including in soft tissue infections, such as in lungs, liver, pancreas, bowels, spine, etc.


Диазепам предотвращает серийные судорожные приступы. Диазепам принимается перорально. Во время приступа необходимо давать лекарство ректально. Знайте, что в редких случаях диазепам может привести к некрозу печени.

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When treatment with phenobarbital is ineffective or impractical, diazepam can be given to your cat instead. However, instead of being administered on a daily basis to prevent seizures, diazepam is given directly after a seizure in order to decrease the likelihood of a cluster of seizures.  Some cats are more prone to seizure clusters than others. A seizure cluster is a group of seizures that occur in rapid succession, one after the other. Diazepam works by depressing central nervous system activity, dampening the brain waves and making them less reactive. This helps to decrease the chance of further seizures. Normally, you can give diazepam to your cat orally. The correct dosage will vary from cat to cat, depending on how your cat reacts to the medication. Your vet will usually prescribe a dosage between 1 and 5mg per day. If a cat is in the grip of a seizure then a rectal suppository will be more effective, as diazepam is rapidly absorbed across the rectal mucosa.  Rectal dosing syringes are available in 5mg tube sizes, which is the correct dose for an average sized cat. This will sedate the cat for 6 to 8 hours, making additional seizures less likely. Administering the suppository is not difficult - it requires the same technique as for taking a cat's temperature. The use of diazepam in cats is somewhat controversial because in rare cases it can cause a fatal hepatic necrosis.  This means that the liver has an idiosyncratic reaction that causes it to go into irreversible shut down. The exact reason for this remains unclear. However, it's important to be aware that this is a rare occurrence, and the chances of it happening need to be weighed against the ongoing misery (for you and your cat) of further seizures.


Диверсифицируйте инвестиции. Исследуйте варианты. Найдите брокера или взаимный фонд, которые отвечают вашим потребностям. Откройте счет.

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The concept of not having all your eggs in one basket is key in investing. To start, your focus should be on getting broad diversification, or having your money spread out over many different stocks.  Just buying a single stock exposes you to to the risk of that stock losing significant value. If you buy many stocks over many different industries, this risk can be reduced. For example, if the price of oil falls and your oil stock drops by 20%, it is possible that your retail stock will increase in value due to customers having more spending money as a result of lower gas prices. Your information technology stock may stay flat. The end result is your portfolio sees less downside One good way to gain diversification is to invest in an product that provides this diversification for you. This can include mutual funds, or ETF's. Due to their instant diversification, these provide a good option for beginner investors. There are many different types of investment options. However, since this article focuses on the stock market, there are three primary ways to gain stock market exposure.  Consider an ETF index fund. An exchange-traded index fund  is a passive portfolio of stocks and/or bonds that aim to accomplish a set of objectives. Often, this objective is to track some broader index (like the S&P 500 or the NASDAQ). If you buy an ETF that tracks the S&P 500 for example, you are literally purchasing stock in 500 companies, which provides enormous diversification. One of the benefits of ETFs are their low fees. Management of these funds is minimal, so the client doesn't pay much for their service.  Consider an actively managed mutual fund. A actively managed mutual fund is a pool of money from a group of investors that is used to purchase a group of stocks or bonds, according to some strategy or objective. One of the benefits of mutual funds is professional management. These funds are overseen by professional investors who invest your money in a diversified way and will respond to changes in the market (as noted...


Диета. Отличайте хорошие углеводы от плохих. Добавьте в свой рацион жир. Чаще питайтесь, вместо одного или двух раз в день. Больше спите. Не перетренируйтесь.

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Eat 500 calories above your BMR + any extra calories you burn during the day. If you eat too much you'll gain fat as well as muscle. You'll want to look as lean as possible. You'll want to eat 1 gram of protein per lean body mass each day. To find out what your body mass is, get a body fat measurement. Let's say your body fat percentage is 10%. That means you have 90% lean body mass. If you weigh 150 lbs that is 150 x .90 = 135 lbs of lean body mass, so you should eat 135 grams of protein every day. Carbohydrates have gotten a bad rap in recent years. Tons of fad diets proclaim their inherent ghoulishness and treat them like the boogeyman. In fact, carbohydrates are the building blocks of fuel for your body, and complex carbohydrates in particular can be good for your body, as they are metabolized a lot less quickly than simple carbohydrates. Stick mostly to healthy carbs, such as legumes, veggies, fruits, and whole grains. Stay away from less healthy carbs, such as processed foods, white breads, sugars, and fried foods. Like carbs, fats have been excoriated in recent years. The key is understanding what fats to put into your body. Whereas saturated fats — coming from chips and candy bars — and trans fats — coming from frozen or "fast" foods — aren't good for you, unsaturated fats and fatty acids are actually healthy when consumed in moderation.  Examples of unsaturated fats include: nuts, vegetable oils, olive oil, avocado Examples of fatty acids include: soybean oils, fish (mackerel, sardines, salmon, etc.), flaxseed, walnuts Find out your calorie requirements and estimate how many calories you burn during a day. Then shoot to exceed that calorie threshold in order to build muscle. Instead of eating one or two big meals during the day, try five or six smaller meals which include pre- and post-workout snacks. Sleep is not only essential for feeling relaxed and ready to hit the day in the morning — it's also essential for helping your body's muscles grow. Researchers have found that during high-quality REM...


Для квадратного, угловатого лица лучше всего подойдут оправы овальной или кругловатой формы. Примите во внимание очки в квадратной, прямоугольной или геометрической оправе, так как они добавят угловатости мягкой форме лица. Присмотрите очки с высокой оправой, если ваше лицо узкое и продолговатое лицо. Если у вас круглое лицо, попробуйте угловатые оправы, чтобы добавить вашим чертам остроты. Подберите овальные очки, чтобы поддержать баланс лица в форме бриллианта. Чтобы поддержать баланс при сердцевидной форме лица, выберите очки с тяжелой нижней оправой, которые придадут нижней части вашего лица визуальной ширины. Выберите очки наполовину без оправы или с ярко выраженной верхней оправой, если у вас треугольная форма лица.

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Look for a pair with center-set temples or those that connect at the top of the frame. Avoid geometric, square frames that may accentuate the sharp angles of your face. Also avoid color accents on the bottom of the frame, since these may draw unwanted attention to your chin.    Most other frames flatter this face shape fairly well, however. Avoid frames that are excessively large.    These help create the illusion of a shorter face. Also consider broad glasses with accented top rims and decorative details at the temple, since these features add width. Avoid small, short frames that look out of proportion.    Horizontal shapes and rectangles are especially useful in making your face look thinner. Also consider frames with temples that connect at the top of the frame to help create the illusion of face length. Avoid small, round frames that look out of proportion and emphasize the curves of your face.    Also look at upswept frames and rimless styles, both of which show off your cheekbones. Avoid narrow frames that make your eye line look narrower than usual.    These frames are especially effective if they have low-set temples and narrow, round frames. Avoid top-heavy frames. Also avoid decorative temples, since these tend to emphases the upper portion of your face.    These styles balance out the width of the jaw by drawing the eye to the upper face. Avoid low-set temples that widen the line of the jaw, and also avoid narrow frames, since these often look disproportionate with your face.


Для начала выберите подходящую защитную одежду для дождливой погоды. Наденьте несколько слоев одежды. Наденьте водонепроницаемый плащ и штаны. Выберите подходящую обувь. Наденьте шапку. Возьмите непромокаемый рюкзак или упакуйте его в дождевик. Защитите от дождя содержимое рюкзака. Возьмите с собой запасную сухую одежду.

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If you wear natural insulators like down or clothing made from cotton, the water seeps into the fabric and takes away the warmth. These fabrics can pull the heat from your body. Wool, fleece, and synthetics stay warm even in a downpour, so they are a better option if you know the weather will be rainy. Stay warm by wearing long sleeved wool, polyester, or microfiber clothing under your rain gear. If the weather will also be cooler, add multiple layers. Your clothes will likely still get wet under your rain gear, but fabrics like wool and fleece can remain warm. On the other hand, you may want to look for items that dry easily, such as polyester.  Choose items that will feel comfortable and flexible under your heavy raincoat.  Avoid cotton, which will hold the water and drain your heat. A hard shell raincoat will hold up better than a soft shell raincoat in a sustained storm. You can protect your legs with rain pants or vented pants, depending on the temperature of the area and your preference as a hiker.  Vented pants will be less insulating but dry quickly. Rain pants can help keep in your warmth and repel water, but they will eventually succumb to the onslaught of water. For shorter backpacking trips, waterproof boots and gaiters are your best bet, while longer trips are best accomplished with breathable trail runners. If you’re in the rain for long periods of time, your feet are going to get wet no matter what shoe you wear. Trail runners are easier on your feet and dry quicker than other options. Your weakest link in staying warm is your head. Even with a hood, heat will escape from your head. Keep your head warm by wearing a hat. If you choose a hat that has a brim, you can also keep some of the rain off your face. While they’re expensive, waterproof bags far outrank pack covers in keeping your gear dry. A pack cover can easily be compromised by a wayward branch, which can pull off the cover. Additionally, water can still seep into the unprotected back of the bag. While a waterproof pack is preferable, a...


Для начала вымойте или увлажните волосы. Разделите волосы посередине. Соберите волосы назад в хвост на затылке. Соберите еще один хвост, непосредственно над тем местом, где вы хотите стричь. Осторожно потяните хвост вверх к потолку. Отстригите лишние волосы, что находятся ниже резинки. Снимите резинки и встряхните волосы. Проверьте и подровняйте.

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If you've recently washed your hair, there's no need to wash it again. You can wet it by spritzing it with some fresh water. This look will give you a straight hairstyle that may appear to be slightly rounded from the back. Part your hair in the middle back to the top of your crown. Behind this point, comb back your hair straight. Be as exact as possible as you part your hair. Use a fine-toothed comb to comb your hair on either side of the part. Using the fine-toothed comb, ensure that your hair is smooth and firm against your head as you pull it back into a tight ponytail.  Comb your hair all over to ensure that there are no bumps before you pull it into the ponytail. Ensure that the ponytail is directly in the middle of the back of your head, and that it sits very low at the nape of your neck. This ponytail should be just above where you want to cut your hair. It may be a few inches below the other one. Do this without loosening it from the nape of your neck. Do this in small, incremental snips. Don't try to cut the entire chunk of hair in one go. Make sure that the end of the ponytail is as even as possible.  Comb sections straight up or forward to check for evenness. Adjust the cut as you would like. If the cut is not as even as you'd like it to be, you can try putting it in a ponytail and trimming it again. Do not cut it any shorter; just put it back in the ponytail, hold it firmly in one hand, and clip any stray hairs that aren't even with the others.


Для начала лягте на спину и согните ноги в коленях. Выполняйте ситапы два-три раза в неделю.

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Sit ups work best if you do them on a soft surface, such as a mattress. Keep your knees bent at a 90-degree angle, with your feet flat on the floor. You may be more comfortable if you lie on an exercise mat while you’re doing sit ups. For the best results, you'll want to avoid doing sit ups every day. Your muscles grow the most when they're recovering, so it's important that you give your abs a day off in between workouts. For example, you could do sit ups on Mondays, Wednesdays, and Fridays, and then not do any ab exercises on the days in between.


Для начала нагрейте уголь в стартере. Добавьте в коптильню горячий уголь. Усильте дым кусочками дерева. Наполните поддон на ¾ холодной водой. Выложите еду на решетку. Накройте коптильню крышкой, чтобы вентиляционные отверстия находились над мясом.

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A charcoal chimney is a metal cylinder which is used to get charcoal burning before adding it to a grill or smoker. Visit your local hardware store or look for a chimney online. Add the charcoal to the chimney and light it. Let it sit for about 15 minutes.  The chimney will have its own instructions which you can follow to make sure the charcoal is lit properly. If you don’t want to invest in a charcoal chimney, it’s still important to heat the charcoal up in the smoker before you add the meat. On one side of the smoker, make a pile of unlit charcoal chunks. Slowly pour the hot charcoal on top of the unlit charcoal. It’s important to set the charcoal up on one side of the smoker and then put the meat on the other side.  Arranging your coals on one side and the meat on the other side of the smoker allows the meat to cook with indirect heat and smoke rather than with direct heat. Other options include setting piles of charcoal on both sides of the smoker and placing the meat in between them or making a circle of charcoal around the outside with meat in the middle. Wood chunks and chips are used to give meat greater flavor. Chunks work better because they smolder for longer. Oak, apple, cherry and hickory woods are often used in smokers. Place the wood in the chimney with the charcoal, but set it off to the side of the charcoal when you add it to the smoker. Other woods can be used, but stick to hardwoods. Softwoods create a sooty smoke and will ruin the flavor of your meat. Smokers have a water pan included, but grills generally do not. Use a foil baking pan if you don’t have a water pan. The water pan sits in the center section of the smoker, or on the grate opposite the meat in a grill.  Without the water pan, you won't get as much vapor, which helps to evenly cook your meat and vegetables. Cold water is helpful to offset the initially higher temperature of the grill. The water helps regulate the temperature down to where you want it for the best smoking. If your smoker has more than one grate, put the...


Для начала найдите ровный лист бумаги.

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Grab a sheet of paper and lay it in front of you on a flat surface. Make sure the paper you’re using doesn’t already have any folds, creases or wrinkles in it, as this can compromise the completed plane’s ability to fly. It’s recommended that you start with a bigger piece of paper to make learning the folds easier before trying it with other paper types.  It’s easiest to make the folds of your airplane from the top of the paper down. For the purpose of following these instructions, a basic sheet of 8.5”x11” (most comparable to A4 paper outside the US) letter paper will work best.


Для начала не трогайте обожженное место. Используйте воду и мыло. Используйте чистую ткань. Используйте скотч. Попробуйте использовать воск для эпиляции.

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If possible, do not touch or rub the affected area for 10 minutes. Pour fresh water over the area without touching. Even though the pain can be intense during the first few minutes, by avoiding any touching or rubbing, you may prevent the pain from lingering for days.  The chemical irritants from the plant can dry on the surface of the skin, then they can be removed by soap and water. By avoiding any rubbing or touching at first, the chemicals are not pushed further into the skin, which can cause the painful reaction to last longer, possibly even days.  The chemicals released by the plant include acetylcholine, histamine, serotonin, moroidin, leukotrienes, and possibly formic acid. Soap and water cleans the affected parts of the skin, and removes the chemicals released by the plant that cause the pain, swelling, redness, and itching. In many cases, once the area is washed, the pain either goes away completely, or is greatly reduced. If you are not near soap or water, use a clean cloth to gently remove dirt and plant debris from the area until it can be more thoroughly cleaned. Lightly apply a strong tape, like duct tape, to the area involved, then remove the tape. This can help to remove any remaining fibers that may be lodged in the skin. If the tape did not remove all the unwanted plant material from the skin, you can try using a wax hair remover. Apply a layer of the wax removal, let it dry for about 5 minutes, then gently peel off the wax, taking the plant debris along with it.


Для начала нужно понять предназначение точки зрения. Осознайте преимущества использования стиля повествования от третьего лица. Имейте в виду недостатки повествования от третьего лица. Имейте в виду, что данная точка зрения может быть адресована напрямую читателям. Имейте в виду, что существует два типа всеведущего третьего лица.

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When writing in the third person, use the person's name and pronouns, such as he, she, it, and they. This perspective gives the narrator freedom to tell the story from a single character's perspective. The narrator may describe the thoughts and feelings going through the character's head as they tell the story. For example, a passage written in third person might read, “Karen switched on the light in her bedroom. Immediately after she did so, a cold chill ran down her back. She stood only a few feet away from an unexpected visitor. Karen wondered if she should run or stay and fight, but it didn't really matter because she was paralyzed by fear.” Notice how this passage not only describes what Karen is doing, but also what she is thinking and feeling. In this POV, the narrator has access to all the thoughts and feelings of the characters in the story and is not limited to only 1 character's point of view. So as the author, you can shift from 1 character's POV to another character's POV, and the same events can be interpreted by several different character voices.  Because the POV is omniscient, it has a “god like” distance from the characters and can have a bird's eye view of the events, actions, and thoughts of the characters. As the author, this POV gives you a lot of freedom to inhabit many character voices and perspectives. Unfortunately, being god like has its downsides. Because you are viewing your characters from above, you are also presenting them to your readers at a distance and this can lead to more telling than showing in the story. This may not allow your reader to connect as deeply with the characters and can lead to a dull or stiff narrative. Readers may feel like they are learning about characters rather than being immersed in their stories.  If you are writing a more character driven story, the third person omniscient POV may not be ideal, as it does not allow you to embody 1 character's perspective in detail, including their thoughts and emotions. If your story is more plot driven and wide in...


Для начала нужно понять, насколько травма серьезная.

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The amount of pain felt from a musculoskeletal injury is not always positively correlated to the degree of seriousness. In other words, an injury may really hurt, but it's not always serious. A jammed finger can often be very painful initially, but it's not nearly as serious of an injury compared to dislocated and fractured fingers. The tell-tale sign  of a dislocated or badly fractured finger is some degree of crookedness; a moderate amount of swelling or bruising can also be signs of a fracture. As such, if your finger is really hurting and it's bent at an unnatural angle or is very swollen or bruised, then seek medical attention as soon as you can. If not, then rest and home care is warranted instead.  However, if you have severe symptoms of pain, numbness, weakness, swelling, or bruising of your finger, see your doctor right away. A jammed finger usually involves damage to the ligaments surrounding the finger joints and reduced movement in the affected joint due to compaction. A mildly jammed finger is typically categorized as a Grade I sprain, which means that the ligaments are stretched a little too far, but not torn.


Для начала нужно узнать, свободен ли он. Прямо скажите ему о своей симпатии. Пригласите его на свидание. Напишите ему о своих чувствах. Расскажите кому-нибудь из друзей о своих чувствах и попросите его передать сообщение тому мужчине, который вам нравится.

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Naturally, he’ll wonder why you’re asking.  And if you’ve been showing him a lot of attention or flirting before throwing out this question, it will be obvious you’re asking because you like him.  Even if you already know he’s single (because you may have asked his friends), you can still ask.  Look at it as just another way to let him know you’re interested.    You can bring it up casually during conversation after you’ve talked for a while.  If you’ve flirted with him and noticed him responding to you, you can be upfront and ask earlier.  Especially if you sense the feeling may be mutual.  You could ask him directly: “Are you single?”  “Do you have a girlfriend?”  Or you could ask in a more playful manner: “So where’s your girlfriend?”  “Are you here alone?” Be prepared with a follow-up response once he answers.  If he says he is single, you can reply by saying “Good” and smile.  Or if you’re feeling bold, you can lean towards him and say in a low voice, “I’m in luck then.”  If he says he’s in a relationship, it’s best to be respectful and back away at this point.  Instead of ending the conversation abruptly, and to keep the moment light, you can tease him by saying, “Darn it!  I’m too late.” Rather than beating around the bush or throwing out hints, hoping he gets the picture, gather up the courage to let him know that you like him.  Arrange a moment where the two of you can have time to talk privately.  You can make this moment as serious or as lighthearted as you feel.  What you say and how you say it all depends on how much you like him.  If you’re bold, be straightforward and say, “Hey, I like you.  I'd like to be more than friends.”  You’re essentially pinning him in a corner with this method.  But you’ll know rather quickly if he also likes you or not. Tell him you think he’s cute and suggest you both should hang out more.  While this is also a direct way to let a man know you like him, it’s also a more casual way to express your feelings.  It takes the pressure off of him to respond appropriately...


Для начала определите местонахождение галактики невооруженным глазом. Найдите галактику с помощью бинокля. Чтобы увидеть больше подробностей, используйте телескоп.

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You can see the Andromeda Galaxy without any special tools. It will look like a faint, fuzzy oval in the night sky. Once you have found the area of the sky where the galaxy is located, it may be easier to find it with binoculars or a telescope. Binoculars will give you a closer look at the galaxy. Once you find the galaxy with your eye, bring the binoculars up slowly, and adjust your view until you can find the galaxy. It should look like an oval cloud when viewed through binoculars. You can use normal binoculars for this. The best binoculars to use have 7x50, 8x40, or 10x50 lenses. for a more detailed examination. A typical 8 inches (20 cm) reflector telescope will let you see nucleus (or center) of the galaxy as well as its two companion galaxies. The galaxy is so large that you may not be able to see the whole thing at once using your telescope. If you are using a telescope, keep it at the lowest magnification settings. While the Andromeda Galaxy appears quite small to the naked eye, it will appear very large when using a telescope.


Для начала подождите несколько минут. Купите обезболивающее, например, ибупрофен, напроксен, ацетаминофен. Согрейтесь. Примите ванну. В крайнем случае, примите противозачаточные таблетки. Следите за симптомами, которые могут свидетельствовать о более серьезной проблеме:

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If your symptoms are minor, or if they tend to disappear quickly (some women experience pain for only a few minutes), you probably don’t need to do anything at all. Basic pain relievers like ibuprofen, naproxen, and acetaminophen should help relieve your symptoms. Follow the instructions on the label, and do not exceed the recommended dosage.  Note that different women find different over-the-counter pain medications to be more effective than others, and this varies from woman to woman. If you find that one does not work particularly well, do not hesitate to try another, as you may find greater success in trying another type of medication. Anti-inflammatory pain medications (such as ibuprofen and/or naproxen) are known to be troublesome for people who have been diagnosed with kidney or stomach problems. If you fall into either of these categories, consult your doctor prior to use. Or, if you notice symptoms of upset stomach after starting the medication, consult your physician for further advice. Some women report that a heating pad alleviates their symptoms. Apply the heating pad to the lower abdomen, and repeat as necessary.  The reason heat works so well is that it enhances blood flow to the area of pain, relaxes muscles, and eases cramps.   Some women also report that a cold pack or cold compress can help to alleviate ovarian pain associated with ovulation, so you can try both heat and cold and see what works best for you. A warm or hot bath may work like a heating pad does to relax you and relieve your symptoms. If your symptoms are very bothersome, you can try hormonal contraceptive pills. Prescription birth control pills prevent pregnancy, in part, by stopping ovulation. If you begin taking hormonal birth control pills, you will no longer ovulate, and your painful ovulation will therefore disappear.  Note that birth control pills are the only effective way to prevent ovulatory pain, as they halt ovulation altogether (by suppressing your natural hormones and therefore preventing ovulation). Birth...