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Using an athletic stance during training increases the benefits of your drills and conditioning exercises. There are three basic athletic stance positions to choose from. Select the one that feels the most natural to you and make sure that you always begin your training sessions in this stance. Universal. Stand with your feet shoulder width apart. Bend your knees slightly and lean forward. Put your hands up in front of as if you are getting ready to grab your opponent. Staggered. Stand with your feet shoulder width apart, but place either your right or left leg a little ahead of the other leg, as if you have just taken a small step forward. Bend forward so that your back is almost parallel and put your hands out in front of you. Parallel. Stand with your feet shoulder width apart and bend at the waist until your back is parallel with the ground. Then, put your hands out in front of you. Chain wrestling is a style where you plan out moves for specific situations, such as when you are in a hold. You can use chain wrestling to help you gain the advantage, rather than repeating the same moves over and over again. Chain wrestling is similar to making a sequence of moves in chess to beat your opponent. For example, you might develop a specific move to counter a hold and then have additional moves to follow that one, which will help you to achieve your goal of pinning your opponent. . If you are not yet following a strength training routine, then now is a great time to start. Strength training can increase your power and this will give you an advantage during your matches. Make sure that you work with a trainer who is knowledgeable about strength training for wrestlers. Some good strength training exercises to add to your routine include: pull-ups push-ups shoulder presses wall sits sit-ups . Wrestlers need to be strong, but they also need to be agile, so agility training should be part of your program as well. You can improve your agility through training matches and actual wrestling matches, but you can also try other strategies, such as jumping rope or running obstacle courses. . Wrestling is an intense cardiovascular workout, so it is also important to include some vigorous cardiovascular exercise in your training regimen, such as running or climbing stairs. You can use your cardio routine as a warmup to your workout, or incorporate the cardio into your wrestling training. For example, you could run a couple of miles before you start your workout, or sprint across the gym a couple of times in between your strength training exercises. Make sure that you take a few minutes to stretch before and after your workouts. Wrestling camps offer intensive training with talented coaches and other dedicated wrestlers like yourself. If you want to immerse yourself in wrestling and return to school in the fall with better wrestling skills, then a wrestling camp might be your best bet. Ask your coaches if they know about any good wrestling camps in your area.

summary: Train in the athletic stance. Incorporate chain wrestling. Add strength training Enhance your agility Include cardiovascular training Consider attending a wrestling camp in the summer.

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You can sometimes ask the chef to prepare your dish in a more healthful way, such as grilling the dish with a small amount of butter or oil instead of pan-frying. Chicken noodle, minestrone, vegetable and beef barley are common choices that are broth-based, which means that you can have larger portions. Many dishes are available in smaller portions that will still make you feel full. Make sure that vegetables aren't covered with oil or sauce and request steamed vegetables when possible. If the chef is unwilling to accommodate you, then ask the server to recommend lighter dishes. Inquire whether your server can split the meal and wrap half of it before it comes to your table.

summary: Ask how the dish is prepared. Find out which soups are broth-based rather than cream-based. Ask for low-fat dressing options with salads. Request the lunch portion of a dish or an appetizer portion. Ask for vegetables in place of other side dishes. Inquire whether the restaurant charges for an extra plate to split the dish with a friend. Ask the waiter to nix the cheese, sour cream, sauce, gravy or butter on top of dishes. Ask to substitute fat-free milk for cream in coffee. Ask for a to-go bag.

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Peel back the backing at the top of the over-laminate sheet and line the top edge of the laminate up with the top edge of the vinyl paper. Use your fingers to press the laminate onto the vinyl paper so it sticks. You can find over-laminate online or at your local office supplies store. Press the laminate onto the vinyl paper as you go. Keep going until you've peeled off all the backing and the whole sheet of vinyl is laminated. To prevent air bubbles, use the edge of a ruler to press the laminate onto the vinyl paper. Use a ruler and a craft knife to make precise straight cuts. If your sticker designs are rounded, use scissors to cut them out, or give them a square background. Once all your stickers are cut out, discard any leftover paper scraps. The vinyl backing will be on the opposite side of the over-laminate, on the back of the sticker design. Grab a corner of the vinyl backing with two fingers and peel it back until it's completely off the sticker. Place your sticker on a dry, flat surface.
summary: Apply an over-laminate sheet over your stickers. Peel back the rest of the over-laminate backing slowly. Cut out the laminated stickers from the sheet of vinyl. Peel off the backing on your stickers to use them.