TMT0040 Ergonoomika Stretches and exercises in office Ruslan Karpovits 050829 IATM Breaks Why? We're not designed to stay in one position all day long. Taking regular breaks to stretch major muscle groups can help reduce injury, muscular tension and stiffness. When? At least once per hour, but more frequently if possible. If you are doing data entry, you should take a 5minute break for every 30 continuous data entry minutes spent on the computer. Benefits of stretching Stretching increases flexibility. Flexible muscles can improve your daily performance. Tasks such as lifting packages, bending to tie your shoes or hurrying to catch a bus
Its aim is to raise vital (olulist) energy and increase alertness. Inhale and exhale rapidly through your nose, keeping your mouth closed but relaxed. Your breaths in and out should be equal in duration, but as short as possible. (hinga sisse ja välja tormakal läbi nina. Suu on kinni ja lõdvestunud) Try for three in-and-out breath cycles per second. This produces a quick movement of the diaphragm. Do not do for more than 15 seconds on your first try. Each time you practice the Stimulating Breath, you can increase your time by five seconds or so, until you reach a full minute. Breathe normally after each cycle. If done properly, you may feel invigorated, comparable to the heightened awareness you feel after a good workout. You should feel the effort (pingutus) at the back of the neck, the diaphragm, the chest and the abdomen (kõht). Try this breathing exercise the next time you need an energy boost and feel
Comparison of Methods for Estimating % Bodyfat Male Examples--Bodyfat Female Examples--Bodyfat Ramit Sethi's Betting Chart Weight Glide Path SUBTRACTING FAT Comparison of Dietary Fats and Oils Air Squats Wall Presses Chest Pulls Ray Cornise's Fat-Loss Spreadsheet Continuous Glucose Monitor Glucose Trend: Ferriss, Tim Modal Day: Ferriss, Tim Glucose Trend, September 25 Glucose Trend, September 26 Testosterone and Nandrolone ADDING MUSCLE The Kettlebell Swing Touch-and-Go Deadlifts Two-Legged Glute Activation Raises Flying Dog The Myotatic Crunch Abdominal Muscles Cat Vomit Exercise Front Plank Side Plank Hip Flexor Stretch Alpha-Actinin 3 (ACTN3) Time Ferriss, Before-and-After Shots Pull-down Machine Shoulder Press The Locked Position Slight Incline/Decline Bench Press Leg Press Leg Press Barbell Overhead Press Squat Sample Workouts Calendars The "Yates" Bent Row The Reverse Drag Curl
100 Kama sutra positions Bandoleer The woman lies on the back with her knees up towards her chest. The man kneels facing her so she can put her feet on his chest. The Bridge Only try this if your man is super flexible and strong - you don't want to give him a hernia! The Grip The Grip sex position may be more comfortable if a cushion is placed under the woman's bottom to raise her hips slightly. Afternoon Delight This is a good resting position, ideal for getting your breath back during a long sex session. The Rider
flashed his winning smile. We'd been unpacking for days, yet he still looked amazing. Leanly built, dark-haired, and green-eyed, Cary was a man who rarely looked anything less than absolutely gorgeous on any day of his life. I might have resented that if he hadn't been the dearest person on earth to me. "I'm not talking about a bender," he insisted. "Just a glass of wine or two. We can hit a happy hour and be in by eight." "I don't know if I'll make it back in time." I gestured at my yoga pants and fitted workout tank. "After I time the walk to work, I'm going to hit the gym." "Walk fast, work out faster." Cary's perfectly executed arched brow made me laugh. I fully expected his million-dollar face to appear on billboards and fashion magazines all over the world one day. No matter his expression, he was a knockout. "How about tomorrow after work?" I offered as a substitute. "If I make it through the day, that'll be worth celebrating
A stiff, immobile speaker is often a boring and usually ineffective speaker as. It is therefore essential to know how to be physically relaxed, which will allow your actions to complement your words. Before we start, two important definitions: A podium is the raised platform at the front of the room where speakers stand to deliver presentations; it is also called the dais (pronounced dayus). The stand used to hold notes is called the lectern. A lectern can be a short stand placed atop a table, or it can be a freestanding unit with a light, microphone, and sometimes a clock attached. The terms podium and lectern are often interchanged and misused, and for that reason, the skilled speechmaker should know this distinction. THE EYES Within many cultures around the world, it is believed that the eyes are the windows to the soul. In
as a sport . Led by the United States and Great Britain, the International Powerlifting Federation (IPF) was founded in 1973 and held the first world championships that year. That spurred the establishment of the European Powerlifting Federation in 1974. Currently, the IFP has more than 70 member countries, while something over 20 countries belong to the WPC. Bench press The bench press is a exercise in which, while lying on his back, the person performing the bench press lowers a weight to the level of the chest, then pushes it back up until the arm is straight and the elbows are locked. The exercise focuses on the development of the upper body muscles. Form There is a specific form to the bench press which reduces the chance of injury and maximally challenges the muscles of the chest. A barbell bench press starting position is to be lying on a
learning them with Jamorama is easy. · Strumming. One of the most important things you must know if you want to progress with your playing. Part Two--Reading Guitar Tablature · The Fret Tablature relationship. A little tool that will break down the music reading barrier and super accelerate your learning! · How Tablature works. Get inside information on this brilliant time saving concept. · The repeat sign. Part Three--The Art of Chord Movement · Learn the G chord. Add to your database of chords. · Eigth Note Strumming. And to think, two days ago you could hardly strum a thing. · Chord Changing. Now you are really cooking with fire and it's sounding hot! · Warm up exercises. One of the most important things you will ever learn about playing the guitar! Part Four--Developing your Strumming Hand · Missing the beat
without whose enthusiasm this story might still be unfinished. But of the tree of the knowledge of good and evil, thou shalt not eat of it: for in the day that thou eatest thereof thou shalt surely die. Genesis 2:17 PREFACE I'd never given much thought to how I would die -- though I'd had reason enough in the last few months -- but even if I had, I would not have imagined it like this. I stared without breathing across the long room, into the dark eyes of the hunter, and he looked pleasantly back at me. Surely it was a good way to die, in the place of someone else, someone I loved. Noble, even. That ought to count for something. I knew that if I'd never gone to Forks, I wouldn't be facing death now. But, terrified as I was, I couldn't bring myself to regret the decision. When life offers you a dream so far beyond any of your expectations, it's not reasonable to grieve when it comes to an end. The hunter smiled in a friendly way as he sauntered forward to kill me. 1. FIRST SIGHT
moments later, punctually as always, she heard the tires on the gravel outside, and the car door slamming, the footsteps passing the window, the key turning in the lock. She laid aside her sewing, stood up, and went forward to kiss him as he came in. "Hullo darling," she said. "Hullo darling," he answered. She took his coat and hung it in the closer. Then she walked over and made the drinks, a strongish one for him, a weak one for herself; and soon she was back again in her chair with the sewing, and he in the other, opposite, holding the tall glass with both hands, rocking it so the ice cubes tinkled against the side. For her, this was always a blissful time of day. She knew he didn't want to speak much until the first drink was finished, and she, on her side, was content to sit quietly, enjoying his company after the long hours alone in the house. She loved to luxuriate in the presence of this man, and to feel -
A holy man. You hate him and reject him Because he tells home truths to all of you. 'Tis sin alone that moves his heart to anger, And heaven's interest is his only motive. DORINE Of course. But why, especially of late, Can he let nobody come near the house? Is heaven offended at a civil call That he should make so great a fuss about it? I'll tell you, if you like, just what I think; (Pointing to Elmire) Upon my word, he's jealous of our mistress. MADAME PERNELLE You hold your tongue, and think what you are saying. He's not alone in censuring these visits; The turmoil that attends your sort of people, Their carriages forever at the door, And all their noisy footmen, flocked together, Annoy the neighbourhood, and raise a scandal. I'd gladly think there's nothing really wrong; But it makes talk; and that's not as it should be. CLEANTE Eh! madam, can you hope to keep folk's tongues From wagging? It would be a grievous thing If, for the fear of idle talk about us,
Good evening! My name is ... Today I am going to share information about Bodybalance workout. I`ve divided my presentation into 3 parts. I`ll start of by introduction. Then I`ll speak about details and bring you some recommendations for these people who would like to try Bodybalance. I will end with benefits of this workout. My talk should take about 4-6 minutes. Please feel free to ask your questions in the end of presentation. At first I would like you to ask have you tried Bodybalance? Do you know WHAT Bodybalance workout? Bodybalance is the yoga-based class that will improve your mind, your body and your life. Some people call it new yoga. Frankly speaking it is not yoga. Bodybalance is a motivating BLEND OF YOGA WITH TAI CHI AND PILATES provided with music for a thoroughly refreshing, holistic workout.
your nose, etc. Tilting your head signals that you are not dangerous. This is claimed to be a consequence of your mother tilting her head when she pitied you as a child. She showed you that she wasn't angry at you but wanted to comfort you. Your mother also patted her hand or your head when she was comforting you. We continue to do this even after we've grown up and don't have our mother there to do so anymore. We pat ourselves on the cheek, on the arm, or rub our hands together. Perhaps you hold your hands close to your face when you talk - generally, this is a sign of insecurity. The same is true if you roll a beard or moustache with your hands or fix your hair, perhaps pushing or curling it behind an ear. Are you sitting comfortably? The way that people sit in chairs is not coincidental. If you are lounging with arms and legs dangling, it is probably a sign that you are relaxed and feeling comfortable. If you are positioned
.. Let me begin with/start by ... I'd like to start by saying something about ... I'd like to begin by ... Secondly/Then/Next, I'll be talking about ... Thirdly,/And then we come to ... My fourth point will be about ... Finally/lastly/last of all, I'll be looking at ... Firstly, ... secondly, ... thirdly, ... lastly, ... First of all ... then ... next ... after that ... finally ... To start with ... later ... to finish up ... Inviting questions If anyone has any questions, please feel free to interrupt at any time. If you have any questions, please stop me at any time, and I will be happy to answer them. If you have any questions, please feel free to interrupt. Please interrupt me if there's something which needs clarifying. Otherwise, there'll be time for discussion at the end. Discouraging questions (during the presentation/talk) I'd be glad to answer any questions at the end of my talk. At the end of my talk, there will be a question and answer session
able to bend further than normal. The syndrome is generally induced by changes in bone structure. It occurs in about 10%-25% of the world’s population.1 Joint hypermobility causes several effects, both positive and negative. This essay describes the syndrome briefly as well as discusses the benefits and consequences of the condition. However, the expedience of the condition outweighs the negative issues JMS can bring about. Hypermobile joints are a serious case in which the tissues that hold the joint together – ligaments – are detached. In most cases, hypermobility is caused by the deviation of tissue proteins - such as collagen - synthesis; bone structure: bone shape or the depth of the joint sockets; muscle structure: muscle tone and strength; poor sense of proprioception; genetic heritability. Sometimes weak muscles have an impact on the development of hypermobility as well. On rare occasions, hypermobile joints are the
sleep or keep you awake at night. Your thoughts can make you happy or sad, sometimes in an instant. They can make you alert and aware, or distracted and de- ccc_tracy_fm_i-xviii.qxd 7/7/03 3:23 PM Page xv Introduction ➤ xv pressed. They can make you popular or unpopular, confident or insecure, positive or negative. Your thoughts can make you feel powerful or powerless, a victim or a victor, a hero or a coward. In your material life, your thoughts can make you a success or a failure, prosperous or poverty-stricken, respected or ignored. Your thoughts, and the actions that they trigger, determine your whole life. And the best news of all is that they are completely under your own control. ■ THOUGHTS, FEELINGS, AND DESIRES
· And when you begin to miss me, dont forget it was you who let me go. · There is an end to things no matter how much we want to hold into them. · Otsisin keset seda pimedust, sind ja loodetud vabadust,kui mu käed su poole, tegid alguse loole, printsessist ja printsist, ühest kaunist kandist, kus oleme meie kaks, kus lõbutseme, kuni otsas jaks. Sa ei pea muinasmaad looma, sa ei pea tähti taevast tooma. Ole vaid minu kõrval, kui tõuseb päike. Ole vaid mu kõrval kui mind piinab meeleheide. Ole mu kõrval, kui kumab kuu, kui su nime
QuickTime - Exercise 3 (424 KB) QuickTime - Exercise 3 (1.15 MB) WindowsMediaPlayer - Exercise 3 (586 WindowsMediaPlayer - Exercise 3 (1.4 KB) MB) Audio Audio mp3 - Exercise 3 (248 KB) Things become a little more complicated when you are required to play chords, however the basic principals I have already outlined still apply. The only difference is that you will be required to play more strings and hold down more strings with your fingers. In this next example I will show you how to play the chord `A'. A Major Chord The first and fifth strings are played open while the second, third and forth strings are played at the second fret. The sixth string is not played in the A Major Chord and this is often indicated by an empty space on the stave or sometimes by an 'X'. If you have read the TAB correctly your fingers should look like this:
............................................................................ 19 # Hey You............................................................................................................................. 20 # Is There Anybody Out There?............................................................................................ 22 # Vera................................................................................................................................... 24 # Bring the Boys Back Home................................................................................................. 24 # Comfortably Numb............................................................................................................. 25 # The Show Must Go On....................................................................................................... 28 # In The Flesh......................................................................................................................
Keep the tires properly inflated, the brakes adjusted, and the windshields and windows clean. Replace windshield wiper blades when they begin to streak, and all make sure all the lights are working properly. 7 7 Use your signals properly. Always use your signal, even if you think no one is there. When changing lanes on the freeway, don't signal as an afterthought or during the lane change. Signal at least a couple of seconds in advance so others know what you're going to do before you do it. (Ever notice how most of the skid marks along the highway are just before an exit ramp? - this is where you have to be the most careful.)8 8 Don't tailgate. No matter how slowly traffic is moving, keep at least two seconds of following distance between you and the car ahead. Any less and you won't be able to stop in time if the driver ahead slams on the brakes.9
QuickTime - Exercise 1 (850 KB) QuickTime - Exercise 1 (2.30 MB) WindowsMediaPlayer - Exercise 1 (1.48 WindowsMediaPlayer - Exercise 1 (2.80 MB) MB) Audio Audio mp3 - Exercise 1 (495 KB) As you can see the difference between practicing this chord and the previous chords you have learned is that you are doubling up on the strum. The way I would like you to do this is by strumming up when you bring your hand back up. Take your time with this. Watch the video provided and try and play along. Your strum should be constant and in time. The track provided is slow and with a little pratice you should be able to play G with up and down strum. Now we are going to work on changing between G, D and A. As above, I would like you to continue using an up and down strum and counting out loud. So if you continue with your, "1 and 2 and 3 and 4 and", it will help make the next lesson a lot easier. Exercise:
know, like). You cannot use continuous tenses with the following verbs: like love hate want need prefer know realise suppose mean understand believe remember belong contain consist depend seem 4 The following verbs are usually only used in Simple Present (not in the continuous form). state: be, cost, fit, mean, suit Example: We are on holiday. possession: belong, have Example: Sam has a cat. senses: feel, hear, see, smell, taste, touch Example: He feels the cold. feelings: hate, hope, like, love, prefer, regret, want, wish Example: Jane loves pizza. brain work: believe, know, think, understand Example: I believe you. 1. Exercise: make the sentences positive, negative and interrogative: 1 Christine (get up) at seven o'clock. 2 She (go) downstairs. 3 She (have) breakfast early.
I'm waiting you to miss me. 8. You're getting on my nerves!!! 9. 9. If you do that I'll break all the bones in your body!!! 10. Sometimes just the sound of someone's voice can make you happy!!! :) xx (Zayn Malik's words on twitter) 11. I'm not so rich to buy cheap things. 12. I would do anything for love. 13. All I need is love and you're my love. 14. Never wanting to leave, always wanting to return. 15. We were born to love, not to hide. 16. What I feel is something real. 17. Take my eyes, but let me see you. Take my mind, but let me think about you. Take my hands, but let me touch you. But don't try to take my heart, because it's already yours! (or “already with you”). 18. If you love something let it go. If it's come back to you it's yours, If it doesn't, it never was. 19. 19. Love never fails. People fails on Love. 20. Lives are for living I live for you. Dreams are for dreaming I dream about you.
**Answering the phone professionally The rules for answering a telephone are simple but they need to be continually reviewed and practised. Following are the most basic ones, which should always be employed. 1. Use the four answering courtesies: · Greet the caller · State your organisation (or department) · Introduce yourself · Offer your help "Good afternoon, Accounts, Andrew Batt speaking. How may I help?" 2. Show enthusiasm when you answer. Help make the caller feel welcome A tired voice lacking in enthusiasm is very unappealing and reflects on the professionalism of your organisation. 3. Use friendly phrases as part of your greeting. · "Thanks for calling." · "May I help you?" 4. Remember to smile as you pick up the receiver. It may help if you have a mirror on your desk, this way you will be able to see how you sound on the telephone. Also, as a reminder, tape the word `Smile' on your phone. Closing the conversation
Finnish Behaviour Finns believe there is a proper way to act in any circumstance and always expect courteous behaviour. Talk in moderate tones and do not do anything to call attention to yourself. Serial conversation is the rule - i.e. listen to the speaker, wait for them to finish and then reply. Interrupting is rude. Finnish Meeting Etiquette Greetings are formal, with a firm handshake, direct eye contact, and a smile. It is common practice to repeat your first and surname while shaking hands. When greeting a married couple, the wife should be greeted first. Finnish Gift Giving Etiquette If you are invited to a Finn's home, bring flowers, good quality chocolates or wine to the host. Flowers should not be given in even numbers.
signs and symbols of our social intercourse. Symptoms: Excessive washing of the hands. Excessive concern over drinking water, food, dishes and bedding. Fear of physical contact with attendants and servants. The absent, far-away stare (the tropical stare). A feeling of helplessness. Delay or refusal to learn the lg of the host country. Excessive fear of being cheated. Excessive concern over minor pains. Terrible longing to be back home. Reverse CS- re-entry shock- the unexpected confrontation with the familiar. Cultural dimensions. Non-verbal communication Nonverbal communication is usually understood as the process of communication through sending and receiving wordless messages. Such messages can be communicated through gesture; body language or posture; facial expression and eye contact; object communication such as clothing, hairstyles or even architecture; symbols and infographics.
"Smiles are contagious. Be a carrier!" "Let a smile be your umbrella on a rainy day." "SMILE and be happy, the day is brand new. This is the day the Lord made for YOU! "Wear a smile and have friends; wear a scowl and have wrinkles." "A Smile is a powerful weapon. You can even break ice with it. "Don't start to frown, it's never in style... just do your best to smile, smile, smile! A smile is like looking in a mirror. If you give a smile you're likely to get one back!" SMILE. Some people think it's wads of cash that make a life worthwhile. But what makes this world a better place is a super, smashing SMILE! "Smile if it kills you. The physiology of smiling diffuses a lot of anger and angst. It makes your body and soul feel better." Be your own florist: wreathe your face in smiles. It's better to make the world smile at what you say than laugh at what you do. We all learn from experience: no man wakes up his second baby just to see it smile.
.........................................................................46 War Is a Mind-set.....................................................................................48 Do You Want Peace or Drama? ...............................................................49 Beyond Ego: Your True Identity .............................................................50 All Structures are Unstable.......................................................................51 The Ego's Need to Feel Superior..............................................................52 Ego and Fame...........................................................................................52 Chapter Four Role-Playing: The Many Faces of the Ego - 54 Villain, Victim, Lover...............................................................................55 Letting Go of Self-Definitions..................................................................56
However, exercise not only helps us lose weight, but maintain our weight as we grow older. As we age, our metabolism decreases, and so we need extra physical activity just to maintain our weight. This is why most people put on weight as they age, even when they stick to the same diet that they have always had. Build and Tone Muscles: Exercise helps to build strong muscles and bones through both cardiovascular and strength training. Strength training is any form of exercise that requires muscle resistance, so whether you're using your own body weight or an external object, if your involving your body in motion that requires some resistance (e.g. push-ups), you are strength training. Why do we need to develop muscles anyway? Muscles help to build metabolism, and as you grow older, you'll really need an increased metabolic rate to maintain your weight. Also, muscles help to prevent diseases, and improve balance. Ladies, don't think building muscles means you have
at the same time, it sounds paradoxical but it's not. If the topics above do not help in stimulating your creativity and eliminating the writers' block, try following some of these steps: Ask help from parents, friends or colleagues Consider your childhood Consider your role models Read sample admission essays Goal determination Once you have generated the list of potential topics, look over it and revise. Add something if you want to and remove things you feel you might not be able to write about. Do this as many times as you can over the period of one week and develop your thoughts. Another good idea would be to show your list to people who know you and get feedback from them. If you do not come up with an idea for your essay, even after reading all these instructions - do not worry! Coming up with ideas is difficult and sometimes requires a lot of time. The only way to write a good essay is to have experiences to support your essay topic
.. 7 I'm looking forward to hearing from you ... 8 I look forward to meeting you. 9 I am writing with regard to the advertisement ... 10 How about getting together next Friday instead? 11 Pop in for a chat some time soon ... 12 You've been very helpful ... 13 Well, I must leave now ... 14 By the way, I've got to tell you ... 15 I regret to inform you that ... 16 It is with great happiness that I congratulate you on your engagement ... 17 Please accept my sincere apology ... 18 Write back soon! 19 Keep in touch. 20 You are cordially invited to attend... TASK 3 Read the two models and find out which model: 1. uses an impersonal style 2. uses examples of the Passive voice 3. uses short forms 4. includes only facts 5. includes examples of colloquial English 6. uses a short, zappy style 7. omits pronouns 8. includes formal language MODEL 1 Dear Madam, I'm writing on behalf of "World Travel" in response to your request for information on holidaying in the Caribbean.
How much do you need? Aim for 3 cups of milk per day, or its equivalent. You can mix it up by having milk and some other calcium-rich dairy foods. You probably will want something other than milk or water once in a while, so it's OK to have 100% juice, too. But try to limit sugary drinks, like sodas, juice cocktails, and fruit punches. They contain a lot of added sugar. Sugar just adds calories, not important nutrients. Listen to your body. What does it feel like to be full? When you're eating, notice how your body feels and when your stomach feels comfortably full. Sometimes, people eat too much because they don't notice when they need to stop eating. Eating too much can make you feel uncomfortable and, over a period of time, can lead to unhealthy weight gain. Limit screen time. Limit screen time. What's screen time? It's the amount of time you spend watching TV or DVDs, playing video games (console systems or handheld
57. What good is it to be able to read someone else's mind if you can't read your own? 58. When a moron meets a lesson, they annihilate one another. 59. While there is only one human race, there are lots of human losers. 60. Willingness to volunteer and suitability for the job to be done are two completely different things. 61. You can remember that you are only if you forget who you are. 62. You can't answer someone who asks you to shoulder your burden of proof by asking him to prove something else. 63. Your thought must become more rigorous; otherwise you won't be able to be sufficiently skeptical. 64. Abandon your ego to its fate. 65. Be a shit disturber--and don't stop when the shit talks back. 66. Be more tolerant of fools and less tolerant of knaves. 67. Defend your position or admit that you don't know. 68. Do not decide when to laugh. Laughter is a natural impulse; don't interfere with it. Only
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