Problem: Article: . At the gym, go to the free weights. Squat down in front of the bar and grip it firmly in your hands, shoulder-width apart. Stand up, engaging your core muscles and keeping your back very straight. Squat back down slowly, putting the bar back on the ground. Don't bend your back, keep it straight. Most people can manage a fair amount of weight with this exercise, but don't push it. Use an amount of weight that will be challenging for 10-15 reps. Make sure to use proper form and keep your back very straight. Use a spotter to help you hold your form properly. Many gyms have sledge hammers, often near a big tire or other surface for you to swing them into. Grab the hammer firmly with both hands, and stand with your feet shoulder-width apart, knees flexed, and your back straight. From one side, swing the hammer up and over your shoulder, swinging it down toward your other side, striking the tire or pad. Control the hammer as it bounces, and then strike from the other side back toward your first side. Repeat sides, doing 10-15 reps on each. Try for three sets. One of the important parts of the exercise is keeping the hammer from bouncing back and hitting you in the face. It's not just swinging, but controlling the hammer after you hit it. Be very careful while doing hammer swings. If your gym doesn't have a big hammer and tire for you to swing, you can still do this exercise with basic hand weights. Grip it like you would a hammer, with both hands. Lots of gyms nowadays have a hefty rope that you can grab onto for core exercises. It's usually attached to the wall on one end, with a few different heavy braided strands to grab on the other. To work out your core, grab the end of the rope in about a half-squat position, your core engaged and your back straight. Swing your pelvis forward, driving your arms up to swing your end of the rope high (it should ripple toward the wall), then bring it back down. Stay in your half-squat position, your core engaged through the exercise. Repeat the exercise for 30 seconds, and try for three sets. Some are a lot heavier than others, so try to get a feel for it before you grab on and start swinging away. o kettle-bell swings. Similar to rope swings are kettle-bell swings. The action is pretty much exactly the same, but you'll grip a kettle bell firmly with both hands, and swing it up from between your legs to chest-height, rather than up over your head. Do 15-20 reps, three sets. Lay back on the ground in a basic crunch position and hold a moderately heavy barbell with both hands. Extend your arms straight out in front of you and sit up, keeping your back very straight at a 45 degree angle to the ground. With your core muscles engaged, twist 90 degrees to one side, keeping your arms straight. Then twist to the other side. Try to do as many as you can in 30 seconds, going slowly. Try for three sets of these. Over at the high bar, you can hold yourself up in the air as if you were going to do a pull-up, but lift your legs instead. Make a right angle with your legs, bringing your knees up to your waist and keeping them straight. Try three sets of 15 of these.
Summary: Do deadlifts Do hammer swings. Do rope raises. . Do Russian swings. Do hanging leg raises.

Problem: Article: You'll need to access the back of the frame to take it apart. Make sure the surface you're working on is clean and flat so the glass on the front of the frame doesn't get damaged. Most metal picture frames are hung using a wire that runs between the left and right sides of the frame. If your frame doesn't have a wire, you can skip this step. If it does, use a screwdriver to remove the screws that are holding the wire in place. Set the wire and screws aside. There should be paper lining the inner edges of the frame. You'll need to cut through the paper so you can access the spring clips that are holding the frame together. The spring clips are the clips inside the frame that hold the contents of the frame in place. To remove them, wedge the flat-head screwdriver under the ends of the clips and bend the screwdriver until they pop out. Once they're partially out of the frame, use your hands to pull them out the rest of the way. There should be 4 spring clips in total 1 on each side. You need to remove these screws so you can take apart the bottom of the frame. When you're finished, place the screws somewhere safe so you have them when you're ready to put the frame back together. The bottom side should easily separate from the rest of the frame now that the screws in the bottom corners have been removed. If it's stuck, try tapping on it a few times with the handle of the screwdriver to force it out. Set the frame backing, the print, and the glass aside. When you're ready to put the frame back together, all you need to do is slide the contents of the frame back into the open side and screw the bottom of the frame back on.
Summary: Turn your metal frame over so it's upside down. Unscrew the wire from the back of the frame. Cut along the inner edges of the frame with a utility knife. Use a flat-head screwdriver to pull out the spring clips from the inner edges. Remove the screws in the bottom corners of the frame. Pull the bottom side of the frame out. Slide the contents of the frame out of the open side.

Problem: Article: If you've had unprotected sex and are concerned that you could get pregnant, take the morning after pill, which is also called emergency contraception, as soon as you can. In most cases, you can take the morning after pill up to five days following unprotected sex. Be aware that many states require women under the age of 17 to get a prescription for morning after pills. You can take the pill anytime during your menstrual cycle. The morning after pill is a safe and effective way to prevent pregnancy. However, you shouldn't use this as a regular form of birth control. While everyone can use over the counter emergency contraception, it may not be as effective for every woman and some may be allergic to it. Make sure to read and understand any indications or contraindications that come along with emergency contraception. The morning after pill may be less effective for women with a Body Mass Index (BMI) over 25. Certain medications such as barbiturates, or other supplements such as St. John's Wort may decrease the effectiveness of the morning after pill. If you are allergic to any component of the morning after pill, it may be less effective. If you use any kind of morning after pill, you may experience some side effects. These usually subside after a few days. You may experience nausea or vomiting after taking the morning after pill. You may feel tired, dizzy, or have a headache after taking the morning after pill. You may have breast tenderness, and lower abdominal pain or cramping after taking the morning after pill. You may experience bleeding between periods or heavier menstrual cramps after taking the morning after pill. Contact your doctor immediately if you experience bleeding or spotting that lasts longer than a week or if you have severe abdominal pain 3-5 weeks after taking the morning after pill. This can help rule out an ectopic pregnancy. One of the most common side effects of using emergency contraception is nausea. If you vomit within an hour of taking the pills, repeat the dosage. Don't repeat the entire process, just the dosage you threw up. You may need to take an anti-nausea medication to help your stomach. Only use one form of emergency contraception. Not only is using two forms of emergency contraception not more effective at preventing pregnancy, but the different types of morning after pill may actually make the other less effective. You're much more likely to have nausea, vomiting, and other side effects from using multiple forms of emergency contraception. If you've taken the morning after pill and don't have a regular form of birth control, use a backup form of contraception. This can help prevent unwanted pregnancy. Consider using condoms as your backup form of contraception. Use backup contraception for 14 days after taking the morning after pill.
Summary:
Take emergency contraception as soon as possible. Talk to your pharmacist about indications. Watch for side effects. Repeat the dosage if you throw up. Avoid using multiple forms of emergency contraception. Use backup contraception.