10 Lung Exercises

Deep breathing

You breathe in and out 12 to 15 times every minute while resting, so take advantage of these breaths by performing some deep breathing lung exercises throughout the day. Simply relax your face, inhale through your nose as deeply as you can, and exhale out through your mouth.

Empty your lungs

Emptying your lungs can ensure they fill fully back up. To do this, stand up straight with your knees loose; bend over at the waist, blowing out all the air from your lungs as you exhale during these lung exercises. Inhale as deeply as possible as you slowly return to an upright position (this fills your lungs to their max capacity). Hold that breath for 20 seconds and extend both arms above your head. Exhale and relax your arms, letting them drop back to your sides. Do this move four times.

Breathe from your belly

Lie on your back and extend your legs flat against the floor with one hand on your stomach and the other on your chest. Inhale deeply, slowly pulling from your abdomen. You know you’re doing it right when the hand on your belly rises higher than the hand on your chest as you breathe. Exhale deeply through your mouth, and try holding your breath at the end for seven seconds.

Take a short walk when possible

A simple exercise that gets your heart pumping and builds up your leg muscles is walking. But doctors often suggest regular walks for patients undergoing pulmonary rehabilitation, which are programs for people who suffer from lung disease.

Pick up Pilates

Lie on your back with your knees bent and feet flat on the floor. Make sure to keep your arms by your sides with the palms facing down. Slowly lift your head, neck, and shoulders off the ground while inhaling as deeply as possible. While you’re half sitting, lift your knees and extend your legs straight out until they reach a 45-degree angle to the floor. Begin pumping your arms up and down 10 times while you take 10 short breaths. Do 10 sets of these until you reach 100.

Do baby push-ups

Get in the push-up position with your body flat against the floor. Look down so your neck is aligned with your spine. Press your hands into the ground and take a deep breath in as you slowly lift your head, neck, and shoulders. Keep your arms slightly bent at the elbow as you lift yourself up about 60 degrees from the floor. Lower yourself back down again while slowly exhaling. Repeat this move for 10 reps.

Take a dip in the pool

A few strokes across the pool are perfect lung exercises; breathing in through your nose and out through your mouth helps your body properly dispose that carbon dioxide waste and avoid fatigue. Even better, it’ll aid your lungs and your heart.

Perfect your plank

Lie flat on the floor like you’re about to do a pushup. Bend your elbows at a 90-degree angle and lift your core up so your trunk is horizontal and parallel to the floor. Rest your weight on your forearms, tighten your abs, make sure your back is flat (not arched or sunk in), and keep your head up; hold for 30 seconds. For the optimal position, your arms should be laying on the ground like a sphinx: palms down and arms perpendicular to each other.

Row an imaginary boat

All you need is a resistance band, which can be bought at most drugstores and sporting goods store. Sit on the floor with your legs straight out in front of you, knees slightly bent. Loop the band around the bottoms of your feet and crisscross it in front of you, so it looks like an “X.” Hold the ends in each hand. Extend your arms out in front of you, then pull backwards until your hands meet your chest.

Good posture

Do a self-check at your work desk by doing these lung exercises: look straight ahead, keeping your shoulders back, placing your feet flat on the floor, and slightly extending your legs out from underneath your chair, so your knees are lower than your hips.

Google Home Mini – Complete Command List

This blog article is updated periodically to include new Google Home Mini features and commands.

Wake up, Google Assistant

• You can begin a conversation with the Google Home by saying:
• • “Hey Google”
• • “OK, Google.”

Conversational commands

• The Google Home allows you to ask lines of questions that are connected.
• • For instance, you could say:
• • • “Hey Google, play ‘Say Something.'”
• • • Then, “Hey Google, what album is this from?”
• • • Then, “Hey Google, play that album.”
• Even though you are not re-stating the name of the album, Google Assistant understands the context and supplies the answer.

Continued Conversations

• In June 2018, Google added a feature called Continued Conversations.
• Once you speak a command to a Google Home speaker, it will complete the action and continue listening for another command.
• • For instance, you can say:
• • • “Hey Google, what’s the weather?”
• • • After it tells you the weather, say, “What about tomorrow?”
• • • Then you could say, “Remind me to bring an umbrella tomorrow morning.”
• • all without ever having to repeat the wake phrase.

Chaining up to 3 commands together

• Google also recently enabled a new feature on Google Home which allows you to speak up to 3 consecutive commands in one sentence.
• • For example, you can say:
• • • “Hey Google, play Justin Timberlake on Spotify and set the volume to 10”
• • • “Hey Google, what’s the weather and turn on the living room lights.”
• Almost any of the above commands can be used together, but some commands will only work when phrased in a specific way.
• An undeniably easier way to make Google Home perform multiple actions at once, however, is to create a Routine.

Routines

• Google Home Mini has Routines that can be triggered with a custom phrase or on a custom schedule.
• • For example, you can create a routine that turns off the lights around the house, locks the front door, adjusts the temperature and plays soothing music when you say:
• • • “Hey Google, good night.”
• • Or you can have a routine that runs every morning on a schedule as an alarm that plays the news, turns on the lights, makes your coffee and creates a timer so you know when it’s time to leave the house.

Multilingual support

• If you live in a multilingual home, Google has also made it so Google Home speakers can understand two languages at once. You can currently choose a combination of any two of the currently supported languages: English, German, French, Spanish, Italian and Japanese.  No Cantonese yet.
• Once set up, Google Home will then be able to respond to you in a different language on the fly, based on the language in which you originally spoke the command.

New commands in December 2018

• Character-themed alarms:
• • “Set a Teenage Mutant Ninja Turtle alarm for 8:00 PM.”
• Reply to broadcasts:
• • You can respond to any broadcast messages
• Play music and sound effects as kids read certain books out loud:
• • “Hey Google, Read Along with [book name]”
• Kid-friendly topics:
• • “Hey Google, I lost a tooth,”
• • “Hey Google, check for monsters.”
• Speed up playback of audiobooks and podcasts:
• • “Hey Google, play at twice the speed.”

Basic commands

• Ask for help:
• • “Hey Google, help.”
• Control the volume:
• • “Hey Google, turn it up,”
• • “Hey Google, Louder”
• • “Hey Google, Turn it to 11.” (Yes, the maximum volume is 11.)
• Halt an action:
• • “Hey Google, stop,”
• • “Pause”
• • “Be quiet.”

Your Daily Briefing

• “Hey Google, tell me about my day”
• “Hey Google, good morning.” (This Routine includes a personalized greeting, info on weather, traffic, reminders, calendar entries, flight status and curated news stories.)

Weather

• Weather:
• • “Hey Google, how’s the weather today?”
• • “Hey Google, do I need an umbrella today?”
• Show weather on Chromecast:
• • “Hey Google, show me the weather on [Chromecast name].”

Traffic

• “Hey Google, what’s traffic like?”

News

• “Hey Google, what’s the latest news from CNBC?”
• “Hey Google, what’s in the news?”
• “Hey Google, tell me something good.”

Reminders

• Create a reminder:
• • “Hey Google, remind me to [title] on [day] and [time]”
• • “Hey Google, remind me to [title] every day at [time].”
• Create a reminder based on location:
• • “Hey Google, remind me to water the plants when I get home”
• • “Hey Google, remind me to buy eggs when I’m at the grocery store.”
• Play reminders:
• • “Hey Google, what are my reminders?”
• • “Hey Google, what are my reminders tomorrow?”
• • “OK, what is my reminder for [title}?”
• Delete reminders:
• • “Hey Google, delete my reminders for tomorrow”
• • “Hey Google, delete my reminder to [title]”
• • “Hey Google, delete all of my reminders.”
• Check notifications:
• • “Hey Google, what’s up?”
• • “Hey Google, what are my notifications?”

Calendar

• Create a new calendar event:
• • “Hey Google new calendar event”
• • “Hey Google, add [event] to my calendar”
• • “Hey Google, schedule [event] for me on Saturday at 8 p.m.”
• List next calendar event:
• • “Hey Google, what’s next on my calendar”
• • “What/where/when is my next meeting?”
• List calendar events for a day:
• • “Hey Google, list all events for January 1,”
• • “Hey Google, what’s on my agenda for today?”
• • “Hey Google, what’s on my calendar for Friday?”

Math and Numbers

• Math:
• • “Hey Google, what’s 354 times 11?”
• • “Hey Google, 546 plus 406?”
• Count:
• • “Hey Google, count to 20.”
• Measurements:
• • “Hey Google, how many liters are in 4 gallons.”
• Roll a die:
• • “Hey Google, roll a die”
• • “Hey Google, roll a 12-sided die.”
• Flip a coin:
• • “Hey Google, flip a coin.”
• Random number:
• • “Hey Google, give me a random number between five and 50.”
• Currency conversion:
• • “Hey Google, how much is 100 euros in dollars?”

Clock

• Time:
• • “Hey Google, what time is it?”
• Time in other locations:
• • “Hey Google, what’s the time in Tokyo?”

Alarm

• Alarm:
• • “Hey Google, set an alarm for [time]”
• • “Hey Google, set an alarm for every day at [time].”
• Snooze alarm:
• • “Hey Google, snooze alarm.”
• Cancel alarm:
• • “Hey Google, cancel my alarm for [time].”

Timer

• Timer:
• • “Hey Google, set a timer for [time].”
• Multiple timers:
• • “Hey Google, set a second timer for [time]”
• • “Hey Google, set a pizza timer for [time].”
• Check timer:
• • “Hey Google, how much time is left on my timer?”
• Cancel timer:
• • “Hey Google, cancel my timer.”

Sports

• Sports updates:
• • “Hey Google, who is [team] playing next?”
• • “Hey Google, did the [team] win last night?”
• • “Hey Google, tell me the NBA news.”
• • “Hey Google, tell me the NHL news.”
• • “Hey Google, tell me the MLB news.”
• • “Hey Google, tell me the NFL news.”
• Sports scores:
• • “Hey Google, what was the score for the last [team] game?”
• Team information:
• • “Hey Google, tell me about [team].”

Entertainment

• Movies:
• • “Hey Google, what movies came out last Friday?”
• Casting for movies:
• • “Hey Google, what actors are in [movie]?”
• Shows by network:
• • “Hey Google, what shows are on [network]?”

Utilities

• Recipes:
• • “Hey Google, how do I make [dish]?”
• Location:
• • Hey Google, where am I?”
• Uber:
• • “Hey Google, order an Uber.”

Musical Instrument Tuner

• “Hey Google, tune my instrument”
• “Hey Google, play a C sharp.”
• If you don’t specify “flat” or “sharp,” you must say “note” after stating which note you want Google Home to play, such as:
• • “Hey Google, play a C note.”

Language Translation

• “Hey Google, how do you say [word] in [language]?”

Remember Things

• Remember things:
• • “Hey Google, remember that I put my passport in the filing cabinet”
• • “Remember that my password is ‘money’.”
• Recall remembered things:
• • “Hey Google, where is my passport?”
• • “What is my password?”

Search

• Stocks:
• • “Hey Google, how are Alphabet’s stocks doing?”
• Words:
• • “Hey Google, what does [word] mean?”
• Spelling:
• • “Hey Google, spell [word].”
• Special events:
• • “Hey Google, when is [event]?” (Easter, for example.)
• People:
• • “Hey Google, who is [person]?”
• Facts:
• • “Hey Google, how tall is [person]?”
• Things:
• • “Hey Google, what is [thing]?”
• Places:
• • “Hey Google, what country is [location] in?”
• Animal sounds:
• • “Hey Google, what does [animal] sound like?”
• Distance:
• • “Hey Google, how far is [business name] from here?”
• Restaurants:
• • “Hey Google, what are the nearest restaurants to me?”
• Businesses:
• • “Hey Google, are there any [business type] around here?”
• Business information:
• • “Hey Google, how late is [business] open?”
• • “Is [business] open now?”
• Quotes:
• • “Hey Google, give me a quote”
• • “Hey Google, give me a love quote.”
• Medical information:
• • “Hey Google, what is a torn meniscus?”
• Calories:
• • “Hey Google, how many calories are in [food item]?”
• Authors:
• • “Hey Google, who wrote [book title]?”
• Inventors:
• • “Hey Google, who invented [item]?”

Shopping

• Get voice shopping instructions:
• • “Hey Google, how do I shop?”
• Order items from Google Express:
• • “Hey Google, buy dish soap.”
• Reorder a previously purchased item:
• • “Hey Google, reorder Old Spice deodorant.”
• Add to shopping list:
• • “Hey Google, add [item] to my shopping list.”
• Check shopping list:
• • “Hey Google, what’s on my shopping list?”

Media

• Play music:
• • “Hey Google, play some music”
• • “Play some [genre] music.”
• Play ambient sounds:
• • “Hey Google, help me relax.”
• • “Hey Google, play white noise.”
• • “Hey Google, play forest sounds.”
• • “Hey Google, play ambient noise.”
• Play an artist or song:
• • “Hey Google, play [artist]”
• • “Hey Google, play [song].”
• Play a song by lyrics:
• • “Hey Google, play the song that goes, ‘Mix and a-mingle in the jingling feet'”
• Play a Google Play playlist or album:
• • “Hey Google, play some indie music”
• • “Hey Google, play [album].”
• Ask what’s playing:
• • “Hey Google, what song is this?”
• • “Hey Google, what album is this?”
• Get more information:
• • “Hey Google, when did this album come out?”
• Fast forward and rewind:
• • “Hey Google, skip forward two minutes”
• • “Hey Google, skip backward 30 seconds.”
• • “Hey Google, skip tracks.”
• Set a sleep timer:
• • “Hey Google, stop in 15 minutes.”
• Play music on Spotify:
• • “Hey Google, play [artist] on Spotify.”
• Play music on Pandora:
• • “Hey Google, play [artist] on Pandora.”
• Like or dislike a song on Pandora:
• • “Hey Google, dislike this song.”
• Play music on YouTube Music:
• • “Hey Google, play [artist] on YouTube.”
• Play stations on TuneIn:
• • “Hey Google, play [station] on TuneIn.”
• Pull up lists on YouTube:
• • “Hey Google, let’s look at what’s trending on YouTube on [TV name].”
• Play a movie or TV show on Netflix using Chromecast:
• • “Hey Google, play [show or movie title] on the [TV name].”
• Play an audiobook:
• • “Hey Google, read my book”
• • “Hey Google, read [book title].”
• Jump audiobook chapters:
• • “Hey Google, next/previous chapter.”
• Check time left in audiobook:
• • “Hey Google, how much time is left?”
• Find audiobook author:
• • “Hey Google, who wrote this?”

Chromecast

• Turn on/off the TV with Chromecast:
• • “Hey Google, turn on the [Chromecast name]”
• • “Hey Google, turn off the [Chromecast name].”
• Play music through other speakers using Chromecast:
• • “Hey Google, play [song] on [Chromecast or Google Home name].”
• Listen to audiobook on another device:
• • “Hey Google, read my book on [Chromecast or Google Home speaker name].”
• Play videos on YouTube using Chromecast:
• • “Hey Google, play on the [Chromecast name].”
• Play and pause Chromecast:
• • “Hey Google, play/pause [Chromecast name].”
• Stop Chromecast:
• • “Hey Google, stop [Chromecast name].”
• Scrub the Chromecast:
• • “Hey Google, skip to five minutes on [Chromecast name]”
• • “Hey Google, skip forward/back two minutes on [Chromecast name].”
• Change Chromecast volume:
• • “Hey Google, set [Chromecast name] volume to 50 percent”
• • “Hey Google, volume down on [Chromecast name].”
• Mute Chromecast:
• • “Hey Google, mute [Chromecast]”
• • “Hey Google, unmute [Chromecast name].”

Travel

• Get flight prices to a destination:
• • “Hey Google, how much is a round-trip flight to New York?”
• Get flights with a specific airline:
• • “Hey Google, find me flights with Jet Blue.”
• Check on your flights:
• • “Hey Google, when is my next flight?”
• • “Hey Google, my flights in [month].”
• Discover places to visit:
• • “Hey Google, what is there to see in Paris?”
• Find restaurants to try:
• • “Hey Google, what’s the best restaurant in Berlin?”

Smart home

• Google Home now works with more than 1,000 devices and over 150 brands, including August, Lifx, TP-Link and more.
• Turn smart lights on/off:
• • “Hey Google, turn on/off my lights.”
• Dim smart lights:
• • “Hey Google, dim my lights to fifty percent.”
• Change smart bulb colors:
• • “Hey Google, turn my lights [color].”
• Control Nest thermostat:
• • “Hey Google, turn the temperature to [temp].”
• Make incremental temperature changes:
• • “Hey Google, raise the temperature 1 degree.”
• Control August Smart Lock:
• • “Hey Google, lock the front door.”
• Turn on the TV with Logitech Harmony:
• • “Hey Google, turn on the TV.”
• Change the channel with Logitech Harmony:
• • “Hey Google, turn the TV to the Travel Channel”
• • “Hey Google, play channel 12.”
• Change the channel on a DISH Hopper:
• • “Hey Google, play CBS on the Hopper.”
• Customize trigger phrases for IFTTT.
• • For example: “Hey Google, let’s get this party started.”
• Show Nest Cam feed on Chromecast:
• • “Hey Google, show [camera name],”
• • “Hey Google, what’s on [camera name]?”
• • “Hey Google, play [camera name] on [Chromecast name].”
• A recent update made it so assigning your Google Home speakers to rooms makes them smarter about how they control the smart home devices in that room.
• For instance, if you have 3 smart lights in your living room and assign them and the Google Home speaker to the living room, telling Google Home to turn the lights on or off will only affect the lights in that room.
• To control lights outside the living room, you will need to specify by saying:
• • “Hey Google, turn off all the lights,”
• • “Hey Google, turn on the kitchen lights.”

Phone

• Google Home can interact with your phone in a number of ways. It can place calls to anyone in your contacts list, find your lost phone and even stream music from your phone via Bluetooth.
• Place a call:
• • “Hey Google, call [phone number]”
• • “Hey Google, call mom”
• • “Hey Google, call [contact name]”
• • “Hey Google, call the nearest coffee shop.”
• • “Hey Google, redial.”
• Hang up:
• • “Hey Google, hang up.”
• Find your phone:
• • “Hey Google, find my phone”
• • “Hey Google, ring my phone.”
• Pair with Bluetooth:
• • “Hey Google, Bluetooth pairing.”
• Check Bluetooth status:
• • “Hey Google, is Bluetooth active?”
• • “Hey Google, is Bluetooth paired?”
• • “Hey Google, is Bluetooth connected?”
• Cancel Bluetooth pairing:
• • “Hey Google, cancel”
• • “Hey Google, cancel pairing.”
• Clear paired Bluetooth devices:
• • “Hey Google, clear all devices”
• • “Hey Google, clear all Bluetooth devices”
• • “Hey Google, unpair devices.”

Broadcast

• If you have more than one Google Home speaker in your home, you can broadcast messages to all speakers (except the one you give the command to) using one of the built-in commands. Or you can create your own broadcast message.
• Wake up:
• • “Hey Google, broadcast wake everyone up”
• • “Hey Google, broadcast it’s time to wake up.”
• Breakfast:
• • “Hey Google, broadcast breakfast is ready”
• • “Hey Google, broadcast breakfast is served”
• • “Hey Google, broadcast it’s time for breakfast.”
• Lunch:
• • “Hey Google, broadcast lunch is ready”
• • “Hey Google, broadcast it’s lunch time.”
• Dinner:
• • “Hey Google, broadcast dinner is ready/served”
• • “Hey Google, broadcast ring the dinner bell”
• • “Hey Google, broadcast it’s dinner time.”
• Time to leave:
• • “Hey Google, broadcast time to leave”
• • “Hey Google, broadcast time to get out.”
• Arrived home:
• • “Hey Google, broadcast I’m home”
• • “Hey Google, broadcast I’m here.”
• On the way:
• • “Hey Google, broadcast I’m on the way”
• • “Hey Google, broadcast I’ll be home soon.”
• Movie time:
• • “Hey Google, broadcast it’s movie time”
• • “Hey Google, broadcast the movie is about to start”
• • “Hey Google, broadcast let’s go to the movie.”
• TV time:
• • “Hey Google, broadcast the show is about to start”
• • “Hey Google, broadcast it’s time to watch TV”
• • “Hey Google, broadcast TV time.”
• Bedtime:
• • “Hey Google, broadcast time for bed”
• • “Hey Google, broadcast it’s time to go to bed”
• • “Hey Google, broadcast sleep time.”
• Custom:
• • “Hey Google, broadcast/shout/announce/tell everyone [custom message].”

Poems and songs

• Sing a song:
• • “Hey Google, sing me a song.”
• Sing Happy Birthday:
• • “Hey Google, sing me Happy Birthday.”
• Read a poem:
• • “Hey Google, read a poem.”
• Tell a story:
• • “Hey Google, tell me a story”
• • “Hey Google, tell me a scary story.”
• Sing a lullaby:
• • “Hey Google, sing a lullaby.”
• Sing nursery rhymes:
• • “Hey Google, sing ABC”
• • “Hey Google, sing Yankee Doodle”
• • “Hey Google, sing Old MacDonald.”
• • “Hey Google, sing Twinkle, Twinkle, Little Stars.”

3rd-party actions

• Google rolled out what it calls Actions for Google Assistant. These are 3rd-party services and integrations that work much like Alexa skills, except you don’t have to activate them one by one. Actions are enabled by default.
• You can find the full list of Actions in the Google Home app by going to More settings > Services. You will also find sample invocations there, which will tell you how to interact with the different services available.
• 21 Blackjack:
• • “Hey Google, let me talk to 21 Blackjack.”
• Best Dad Jokes:
• • “Hey Google, talk to Best Dad Jokes.”
• Domino’s:
• • “Hey Google, talk to Domino’s and get my Easy Order.”
• Product Hunt:
• • “Hey Google, talk to Product Hunt.”
• Tender:
• • “Hey Google, can I talk to Tender about drinks like an old fashioned?”
• Todoist:
• • “Hey Google, tell me what my next task is with Todoist.”

Easter eggs

• “Hey Google, tell me a joke.”
• “Hey Google, play MatLib.”
• “Hey Google, I am your father.”
• “Hey Google, up up down down left right left right B A Start.”
• “Hey Google, did you fart?”
• “Hey Google, what is your quest?”
• “Hey Google, set phasers to kill.”
• “Hey Google, are you SkyNet?”
• “Hey Google, make me a sandwich.”
• “Hey Google, do a barrel roll.”
• “Hey Google, it’s my birthday.”
• “Hey Google, it’s not my birthday.”
• “Hey Google, always be closing.”

Tai Chi 24-Posture Simplified Form

 

1. Commencing (Qǐshì, 起势), Preparation, Beginning
2. Part the Wild Horse’s Mane (Zuoyou Yémǎ Fēnzōng, 左右野马分鬃), LEFT and RIGHT
3. White Crane Spreads Its Wings (Báihè Lìangchì, 白鹤亮翅), Stork/Crane Cools Its Wings
4. Brush Knee and Step Forward (Zuoyou Lōuxī Àobù, 左右搂膝拗步), Brush Knee and Twist Step, LEFT and RIGHT
5. Playing the Lute (Shǒuhūi Pípā, 手挥琵琶), Strum the Lute, Play Guitar
6. Reverse Reeling Forearm (Zuoyou Dào juǎn gōng, 左右倒卷肱), Step Back and Repulse Monkey (Dǎo niǎn hóu 倒攆猴), LEFT and RIGHT
7. Left Grasp Sparrow’s Tail (Zuo Lǎn Què Wěi, 左揽雀尾), Grasp the Bird’s Tail
   1. Ward Off (Peng, 掤)
   2. Rollback (Lǚ, 捋)
   3. Press (Jǐ, 擠)
   4. Push (Àn, 按)
8. Right Grasp Sparrow’s Tail (You Lǎn què wěi, 右揽雀尾)
9. Single Whip (Dān biān, 单鞭)
10. Wave Hands Like Clouds (Yúnshǒu, 云手), Cloud Hands, Cloud Built Hands, Wave Hands in Clouds
11. Single Whip (Dan bian, 单鞭)
12. High Pat on Horse (Gāo tàn mǎ, 高探马), Step Up to Examine Horse
13. Right Heel Kick (Yòu dēng jiǎo, 右蹬脚), Separate Right Foot, Kick with Right Foot
14. Strike to Ears with Both Fists (Shuāng fēng guàn ěr, 双峰贯耳)
15. Turn Body and Left Heel Kick (Zhuǎnshēn zuǒ dēngjiǎo, 转身左蹬脚)
16. Left Lower Body and Stand on One Leg (Zuo Xià shì dúlì, 左下势独立)
    1. Single Whip Squatting Down, Snake Creeps Down,
    2. Golden Rooster Stands on One Leg, Golden Bird Standing Alone
17. Right Lower Body and Stand on One Leg (You Xià shì dúlì, 右下势独立)
18. Shuttle Back and Forth (Yòuzuǒ yùnǚ chuānsuō, 右左玉女穿梭), Fair Lady Works with Shuttles, (Walking Wood), Four Corners, RIGHT and LEFT
19. Needle at Sea Bottom (Hǎidǐ zhēn, 海底针)
20. Fan Through Back (Shǎn tōng bì, 闪通臂), Fan Penetrates Back
21. Turn Body, Deflect, Parry, and Punch (Zhuǎnshēn Bānlánchuí, 转身搬拦捶)
22. Appears Closed (Rúfēng shìbì, 如封似闭), Withdraw and Push, as if Closing a Door
23. Cross Hands (Shízìshǒu, 十字手)
24. Closing (Shōushì, 收势)

How to Use Hand Acupressure Massage to Cure Cold, Headache, Pain and Sore Throat

This article shows you some useful tips on how to apply some pressure on a particular area of ​​the hand to alleviate sore throat, cough, runny nose and pain.

Unlike acupuncture, where you have to get needles inserted into a certain point of your body, acupressure covers the entire surface, and has a stimulating effect on the entire body.  Best of all, you can do it all by yourself!

What are the benefits of Acupressure?

Acupressure has several effects on the body:

Prevention

• Applying regular pressure on the main acupuncture points helps in maintain good health and it can aid in the prevention and development of certain diseases

Diagnostic effect

• Great discomfort or pain while pressuring certain points may indicate another problem, related to the function of a particular organ

Therapeutic effect

• Systematic and regular stimulation can improve overall health

Getting Started

Before you start, make yourself comfortable in a chair.

1. Do not cross your legs.
2. Breathe evenly.
3. Warm up your hands well, rubbing them together for about a minute, to increase the energy and make them more sensitive.
4. Grasp the opposite hand and place your hands on your thighs.
5. Start stimulating the desired acupuncture point.
6. If you feel any pain during the massage, do not forget to inhale and exhale slowly and deeply.

What area of ​​your fingers to massage?

Cold

• Massage the first section of the tip of your thumb, to stimulate the nose and throat.
• This type of massage relieves respiratory problems and difficulties swallowing, nasal congestion, cough.

Sore throat (pharyngitis and laryngitis)

• Stimulate the lower part of the thumb, to relieve sore throat, difficulty swallowing, hoarseness and other symptoms.

Pain in the sinuses and sinusitis

• The points that correspond to sinus cavities are located at the tips of all four fingers except the thumb.
• Massage these points as close as you can to the tips of the nails.
• This relieves pain in the sinuses, headache, dizziness, feeling of pressure in the head, stuffy nose and difficulty breathing and it also stimulates the secretion of mucus.

Influenza

• Apply some pressure on the pads of all fingers.
• This relieves pain in muscles and the entire body, and provides a relaxing and soothing effect.
• For a better effect, gently massage the delicate skin between the toes, as this stimulates the lymphatic system.
• You will also stimulate the elimination of excess fluids and toxins from the body.

The most important benefit of acupressure is its ability to relieve tension, because the pressure on certain points directly affects relaxation and restores body balance.

The general state of the organism improves greatly, because the massage stimulates circulation and oxygen flow.

This stimulates the creation of lymph which regulates the elimination of harmful substances from the body and affects the creation of immune cells.

The application of acupressure stimulates the excretion of substances in the body that trigger pain.

It can also eliminate any blockages in the flow of life energy, and thus helps the body start its self-healing process.

Pamper yourself with this ancient gift. It is simple and inexpensive, and your body will appreciate it.

9 Natural Techniques to Relieve Coughing Fit

Coughing is a problem that often affects your body. Your phlegm-filled lungs obstruct not just your wind pipe but also cause tremendous irritation in your throat.  When you are having a coughing fit, many of the muscles in your upper back can go into a spasm.

This article shows you some natural techniques (along with proper cough medication as prescribed by your doctor) which can provide effective relief for your coughing.  Try out these techniques and repeat the ones that work best for your situation whenever you have a coughing fit.

Heaven Rushing Out

This effective pressure point is a large hollow which can be found right under the Adam’s apple.

• Place your index finger on the pressure point and apply pressure for 3 minutes
• Do this 3 times every day, whenever you feel congestion in your throat

It will relieve you from dry cough, sore throat, chest congestion, heart burn and bronchitis. By just using a finger, you can relieve yourself from these irritating conditions.

Heavenly Pillar

This pressure point is used to relieve stress, burnout, heaviness in the head and overexertion. It has also been used extensively for curing sore throats. It is found 1.5 inch below the base of the skull, 1.5 inch away from the spine, on both the sides.

• Place your index and middle fingers on these pressure points and massage them in circular motion for 8 minutes
• Repeat this technique 3 times a day for best results

Ding Chua Pressure Point

This pressure point is located on the vertebra that protrudes on the top when you bend the neck.

• Massage this point in circular motions for 3 minutes every day to get the best results

This technique will help reduce coughing, thyroid imbalances, throat problems, neck and shoulder aches.

Elegant Mansion Pressure Points

This excellent pressure point is on the hollow under the collar bone beside the breastbone.

• Place 2 fingers on this point and press it for 5 minutes

Access this point whenever you have a free hand and do this regularly. It relieves throat problems, shoulder and neck pain, thyroid imbalances and coughing.

Heaven Rushing Out (Tennis Balls)

• Place 2 tennis balls on a carpet and lie down with the balls between your shoulders blades at your heart level
• Close your eyes and breathe deeply
• While breathing press the elegant mansion pressure points

This will give a quicker effective to relieve cough.

Base of Neck Pressure Point

Stay in the same position and slowly roll the tennis balls a few inches toward the base of your neck.

Alternatively, you can place both middle fingers to press this acupressure point found at the base of the neck.

Self Massage Technique

• Sit down or stand in a relaxed position
• Place 1 finger on the protrusion in the vertebrae
• Place another finger on the hollow under the Adam’s apple
• Press these 2 points gently and breathe deeply with closed eyes

This will soothe your throat and heal it completely, if practiced regularly.

Ginger Relief

A small piece of fresh ginger can be the best and most natural treatment to go with your acupressure techniques.

• Take a piece of ginger and wash it properly
• Peel of the outer skin and cut out a very thin slice
• Place this fresh ginger slice on the back of your tongue
• If your throat is sensitive to the taste, you can use a much smaller and slimmer slice
• Keep the ginger in the back of your tongue for 10 minutes
• Repeat with a fresh piece of ginger several times every day as needed

Soothing Ginger Water Recipe

You can even make a soothing ginger water to relief your phlegm:

• Add 1/4 cup of chopped ginger
• Add 2 cups of water
• Bring it to a simmer
• Filter the ginger bits from the water
• Drink and enjoy

Hope these techniques will provide you with some relief.

If you experience long-term uncontrolled repeated coughing, please consult your family doctor as soon as possible. If left untreated, this kind of cough will lead to severe illnesses (such as chronic bronchitis, influenza, and pneumonia).

 

How to Restart Your Fitbit

If your Fitbit Charge HR has one of the following problems, it may be fixed by a restart:

• Not tracking your steps or other stats
• Not responding to button presses, taps, or swipes
• Not syncing
• Charged but doesn’t turn on

NOTE:  This tip works for both Fitbit Charge and Charge HR.

How to restart your Fitbit Charge or Charge HR

1. Plug your charging cable into the USB port on your computer or any UL-certified USB wall charger.
2. Insert the other end into the port on the back of your Fitbit Charge or Fitbit Charge HR.
3. Your tracker will begin charging…
4. Press and hold the button for about 10 seconds until you see the Fitbit icon and a version number.
5. Release the button.
6. Unplug your tracker from the charging cable.
7. The aforementioned problems should now be resolved.

For all other Fitbit models, please refer to this website for instructions.

20 Jobs Which Pay More Than $100K

For many of us, a six-figure job might seem out of reach. After all, the average annual pay across all occupations is $47,230, according to the Bureau of Labor Statistics (BLS).  However, that doesn’t mean you have to settle for average.

Here are 20 jobs that pay six-figure salaries, and what it takes to get them.

1. Air Traffic Controller

If you can handle the stress of directing airline flights and traffic at airports, you can make good money as an air traffic controller.

The average pay is $118,870, but the top 25% of earners make more than $150,000, according to the Bureau of Labor Statistics.

You need a bachelor’s degree or work experience to become an air traffic controller, and you must be a U.S. citizen. You also have to pass background and medical checks, and take a course at the Federal Aviation Administration academy.

2. Airline Pilot

The average pay for airline pilots is $131,760, but the top 25% of earners make more than $160,000, according to the Bureau of Labor Statistics. The number of jobs for airline pilots is expected to grow 5% by 2024.

To become an airline pilot, you typically need a bachelor’s degree. You also need to complete coursework in physics, aeronautical engineering, mathematics and English as well as obtain a license from the Federal Aviation Administration.

3. Anesthesiologist

Doctors who administer anesthesia earn a whopping $246,320, on average — the highest wage listed in the Bureau of Labor Statistics database. However, salaries for anesthesiologists can top $400,000, according to a compensation survey by the Medical Group Management Association.

Becoming an anesthesiologist requires years of school: 4 years at the undergraduate level, then 4 more years of medical school. Then, you have to complete 4 years of residency, possibly followed by a fellowship for another year, according to the American Society of Anesthesiologists.

4. Architectural and Engineering Manager

This job involves planning and coordinating activities or research and development in architectural or engineering fields. These managers are paid $138,720, on average, but the top 25% of earners make more than $162,000, according to the Bureau of Labor Statistics.

Competition for these jobs is strong, but employment in this field is expected to grow slightly over the next several years. You need at least a bachelor’s degree and 5 years of experience to be an architectural or engineering manager.

5. Chief Executive

A six-figure salary often comes with that corner office chief executives get. CEOs earn $180,700, on average, but that big paycheck comes with the big responsibility of overseeing the operations of an entire organization.

An MBA often is seen as the ticket to a CEO position, but plenty of chief executives got to their top spots without an advanced degree or even a college degree — the most famous of which is former Microsoft CEO, Bill Gates.

6. Computer and Information Systems Manager

There’s a growing demand for computer and information systems managers, who are paid an average of $136,280, but can make more than $187,000 per year, according to the Bureau of Labor Statistics. Employment of these managers, who coordinate computer-related activities for organizations, is expected to grow 15% from 2014 to 2024.

This high-paying job typically does not required an advanced degree — just a bachelor’s degree in computer or information science and related work experience.

7. Dentist

Dentist ranks as the second-best job — after orthodontist — because of its high salary, low unemployment rate and job satisfaction level, according to U.S. News & World Report. The average annual pay for dentists is $166,810, and employment in this field is expected to grow 18% by 2024, according to the Bureau of Labor Statistics.

It takes time to become a dentist, though. After college, you have to attend dental school and a residency program. Then you have to pass state licensing exams.

8. Financial Manager

Financial managers plan and direct accounting, investing and other financial activities for companies and organizations — and they make good money doing so. The average annual pay is $130,230, but the top 25% of earners make more than $159,000.

It’s also a relatively fast-growing job, with employment expected to increase 7% from 2014 to 2024, according to the Bureau of Labor Statistics. Typically, you can get this job with just a bachelor’s degree and several years of related experience.

9. Lawyer

The average wage for a lawyer is $133,470, but the top 25% of earners bring home more than $172,000 a year, according to the Bureau of Labor Statistics. The job outlook also is good, with employment expected to grow 6% from 2014 to 2024.

However, the stress level among lawyers is high, according to U.S News & World Report’s best jobs rankings. But, you don’t have to spend as many years in school as doctors do. After college, you have to complete three years of law school and pass a state’s bar exam and, in most states, pass an ethics exam.

10. Marketing Manager

Marketing managers make $137,400, on average, but the top 25% earners take home more than $171,000 a year. The job involves planning and coordinating marketing programs for organizations, identifying customers and overseeing product development. Most marketing managers have a bachelor’s degree in marketing, communications, business or a similar field.

U.S. News & World Report ranked marketing manager as the best sales and marketing job because of its high salary, number of positions available in the field and potential for growth.

11. Nurse Anesthetist

You can still pull in the big bucks without spending so many years in medical school if you choose to be a nurse anesthetist, who assists anesthesiologists and oversees patient recovery from anesthesia. The average annual wage is $158,900, but top-earners bring in more than $187,000 a year, according to the Bureau of Labor Statistics.

This job requires a bachelor’s degree in nursing, registered nurse licensure, at least one year of acute-care experience in an emergency room or intensive care unit, completing an accredited nurse anesthesia program and passing the national certification exam, according to the American Association of Nurse Anesthetists.

12. Pediatrician

Pediatrician is one of the top 10 best jobs in U.S. News & World Report’s rankings because of its high compensation, low unemployment rate and employment growth. On average, pediatricians earn $175,400 per year.

Although pediatricians earn less on average than what surgeons and some other doctors make, they have to go through much of the same training: four years in medical school and three years in a residency program. Those who specialize have to spend another two to six years in a fellowship.

13. Personal Financial Advisor

If you love personal finance, you can earn a comfortable wage helping others manage their money better. The average wage for personal financial advisors is $108,090, but the top 10% of earners make more than $187,000 a year, according to the Bureau of Labor Statistics.

The job entails providing advice on investments, insurance, taxes and retirement, as well as estate planning. It’s one of the fastest-growing careers — with the number of jobs in this field expected to grow 30% from 2014 to 2024. To be a personal financial advisor, you need a bachelor’s degree, or higher, and additional coursework for a certified financial planner or similar certification.

14. Pharmacist

The average annual pay for pharmacists is $118,470, but the top 10% of earners make more than $150,000, according to the Bureau of Labor Statistics. Employment in this field is expected to grow slightly over the next several years.

To become a pharmacist and dispense prescription medication to patients, you must complete college and a 4-year doctor of pharmacy degree. You must also pass 2 licensing exams.

15. Psychiatrist

Psychiatrists earn, on average, $182,700 annually, which is one of the reasons it is one of the top jobs in U.S. News & World Report’s rankings. Plus, jobs in this field are expected to grow by 15% over the next several years, according to U.S. News.

To become a psychiatrist, though, you have to complete medical school and a residency program, then complete a licensing exam and board certification.

16. Obstetrician and Gynecologist

You can make a lot of money delivering babies and treating diseases affecting the reproductive system of women. Obstetricians and gynecologists earn $214,750, on average, according to the Bureau of Labor Statistics. Like other medical careers, becoming an OB-GYN takes 4 years in college, 4 in medical school, then another 4 years of residency training.

17. Optometrist

This is one of the top 20 fastest-growing occupations because eye problems are common among older adults, who are a growing percentage of the nation’s population. The average annual wage for optometrists is $113,010, but the top 10 percent of earners make more than $187,000 per year. To become an optometrist, you have to complete a bachelor’s degree and a 4-year doctor of optometry program.

18. Oral and Maxillofacial Surgeon

In the field of dentistry, this is the top-paying job. Oral surgeons earn $219,600 a year, on average, performing surgery and other procedures to treat dental and medical conditions.

To become an oral surgeon, you must complete college, four years of dental school and an oral residency program that can range from 4 to 6 years. The 6-year route involves a medical degree, according to the American Student Dental Association.

19. Orthodontist

Orthodontist ranks No. 1 in the U.S. News & World Report best jobs list. You can make good money fixing crooked teeth — more than $200,000, on average. Plus, it’s a fast-growing occupation, according to U.S. News.

You’ll have to spend years in school, though, to become an orthodontist. In addition to an undergraduate degree, you’ll need to go to dental school and get 2 to 3 years of additional education in an orthodontic residency program, according to the American Association of Orthodontists.

20. Surgeon

Employment for surgeons is expected to grow 14 percent from 2014 to 2024 — a much faster rate than the average for all jobs, according to the Bureau of Labor Statistics. It’s also one of the highest-paying occupations, with an average annual wage of $240,440.

However, you’ll spend years in school and training before pulling in the big bucks. Surgeons must complete 4 years of college, four years of medical school, then 3 to 7 years in internship and residency programs.

Source: Internet

7 Tips on How to Stay Healthy and Look Younger Than Your Age

To stay healthy and look younger than your age, try and adapt the following habits in your daily routine:

1. Keep stress under control by maintaining a positive attitude 🙂
2. Practice Proper Skin Care Routine
3. Get plenty of sleep (at least 7 hours each night)
4. Eat fresh fruits and vegetables, whole grains, lean protein, fish and nuts
5. Exercise regularly
6. Protect your skin from the sun
7. Maintain an active social life

10 Bad Things in Body Building

1. Not Drinking Enough Water

Dehydration of just 3% can cause a 10% loss of strength, hindering your training. Drinking enough water before, during, and after exercise can increase performance up to 25%. Drink ½ oz to 1 oz of water per pound of bodyweight per day to maintain hydration.

2. Not Getting Enough Sleep

It’s difficult to build muscle and burn fat without adequate sleep—seven hours a night, preferably eight. Sleep is when most of your hormones, such as growth hormone and testosterone, are released. Without adequate sleep, you’re sabotaging your efforts to build muscle and burn fat.

3. Not Warming Up

Generations of gym teachers and track coaches gave stretching a bad name by having us push against walls or pull one heal to our butt. So-called static stretching is most effective after a workout. Instead, activate your muscles by taking 5 or 10 minutes before training to perform an active warm-up consisting of movements such as walking lunges, planks, glute bridges, and marching in place. You’ll be better prepared for a great strength workout—and less likely to hurt yourself.

4. Doing The Same Routines

The body adapts quickly to even the most brutal workouts. That’s why it’s important to keep challenging it with different movements. It’s easy to fall into familiar routines in the gym. After all, you’ve no doubt mastered the movements and added more weight to the bar. But your body has been lulled into autopilot. Workouts should be like snowflakes, no two should be alike.

5. Focusing On Size And Weight

When it comes to muscle, people tend to focus on size and weight; the bigger, the better. But if a 200-lb athlete drops to 180lbs but maintains the same power and strength, his relative power has jumped through the roof. Cars, planes, and motorcycles have elite power-to-weight ratios. So do athletes. Train with the goal of having more lean body mass and less body fat, not more muscle and more weight.

6. Misjudging Protein Intake

Those who get the protein they need throughout the day maintain muscle mass and are leaner than those who don’t. Those who train don’t need more than 1g of protein per pound of bodyweight a day—less active people need less—and that should be spread out over five or six small meals. It’s a misnomer that you can’t eat too much protein. That’s because excess protein, especially from animal sources, has been linked to kidney stones.

7. Ignoring Stabilizer Muscles

If you’re focused on building a huge chest, arms, and legs, you could be ignoring your body’s foundation. Be sure to work in three planes of motion and strengthen the stabilizer muscles around your shoulders, hips, and midsection to build a powerful core, and provide protection against injury. Make medicine balls, physioballs, mini-bands, and rotational movements (lifting, chopping) part of your arsenal.

8. Not Maximizing Your Gym Time

Do you perform a set of 10 reps and wait two minutes before doing another? Make better use of your time and get better results with super sets. If you do a pushing exercise, like a bench press, follow it immediately with a pulling exercise, like a dumbbell row. While one set of muscles is working, the opposite set is resting. You’ll save time and perform better since the non-working muscles recover faster while their opposing muscles work. See how many sets you can do while the people around you are playing with their phones.

9. Forgetting Post-Workout

Your body is screaming for nutrients right after a workout, and the sooner you refuel the tank the quicker your body will recover and your muscles will grow. Your gym bag should include a post-workout recovery mix and a shaker bottle that you can mix immediately following the workout. If that’s too heavy a burden, pack a ready-to-drink protein drink. The sooner you refuel the better.

10. Not Incorporating Recovery

If you lift three or four days a week, you probably do little or nothing on the other days. Rest is a good strategy, but active rest promotes recovery. Rolling on a foam roller provides deep compression to roll out muscle spasms that develop over time. This allows the muscles to relax and loosen, gets the blood flowing, and helps the body recover more quickly.

Foods for Beautiful Healthy Hair

Blueberries, Strawberries, Kiwi, Tomatoes

• Rich in Vitamin C
• Helps Blood Circulation
• Nourishes Small Vessels that feed the hair follicles

Exotic fruits may have lots of qualities, but when it comes to vitamin C, it is difficult to top this nutritional fruit.  Vitamin C is very important for blood circulation to the scalp and supports the small blood vessels that feed your hair. Too little C in your diet can eventually cause your hair to break.

Lentils, Kidney Beans, Soy Beans

• Rich in Protein
• Iron, Zinc and Biotin (protects from DNA damage)
• Great nutritional element

Lentils are really full of protein, iron, zinc, and even biotin, and this makes them a great nutritional element for both vegetarians and those who eat meat and every thing else.

Salmon, Mackerel, Sardines, Trout, Avocado, Pumpkin Seeds

• Rich in Omega-3 fatty acids
• Vitamin D and Proteins

The flesh of this pink delicious fish is rich in omega-3 fatty acids, vitamin D and different proteins: all key elements to have vibrant hair.  Our body can’t make these fatty acids by itself, but these are really needed to grow hair.  A tiny percentage of the hair shaft is made up of these fatty acids, which are also located in the cell membranes in the skin of our scalp.  Introducing salmon in your diet can help integrating these beneficial acids in our body, helping our hair to grow healthier.

Spinach, Kale, Broccoli, Swiss Chard, Dark Leafy Vegetables

• Contains folate, beta carotene
• Rich in Iron and Vitamin C
• Keep hair follicles healthy
• Promote blood circulation

Spinach, among the other minerals and elements, contains folate, beta carotene, a good source of iron, and lots of vitamin C that I have just mentioned: these factors contribute to keep the hair follicles healthy and promote blood flow.

Walnuts, Walnut Oil in Salad

• Rich in Omega-3 fatty acids
• Vitamin E and Biotin (protects from DNA damage)
• Contains copper to keep hair shining

Walnuts are the only type of nut that have a decent amount of omega-3 fatty acids, but also the other nuts they have of course.  They’re also rich in vitamin E and biotin, which helps protect our cells from DNA damage.  Biotin is extremely important for our hair, shafts and too little of it can lead to hair thinning.  These nuts contain also the mineral copper, which helps maintain the natural color of our hair.