| How to Pamper Yourself at Home Posted: 07 Aug 2020 01:00 AM PDT You don't have to leave your home to relax and reward yourself. If you're trying to save money or just don't feel like going out, there are lots of little things you can do to treat yourself. Set aside time for pampering to ensure that you'll actually do it. A lot of people enjoy creating a spa-like experience at home, but you could do anything that makes you happy and improves your mood. [Edit]Enjoying a Spa Day - Light candles and put on music to create a calming environment. You don't need to spend a lot of money going to a spa when you can easily make your home luxurious. Light several candles and turn off glaring overhead lights. Then, turn on peaceful music that helps you relax.[1]
- Choose whatever music helps you unwind. Try classical music, smooth jazz, nature sounds, or soft pop, for instance.
- Make a pitcher of spa water for you to sip while you relax. A fancy spa might offer you a refreshing, cool herbal water to drink, but you can easily make it at home! Fill a pitcher 3/4 full with ice water. Then, add any of these flavorful ingredients to make a unique spa water:[2]
- Orange, lime, or lemon slices
- A handful of fresh herbs like rosemary, basil, or sage
- Slices of peaches or nectarines
- Chopped strawberries or whole blackberries and raspberries
- Soak in a bath with bubbles or Epsom salts. It doesn't take much to turn your bathroom into a soothing space. Run a hot bath and dissolve a bath bomb, Epsom salts, or bubble bath in the water. Then, soak in the fragrant water for at least 15 to 20 minutes. This gives your muscles a chance to relax and gives you a mental break.[3]
- If you don't have a bathtub, run a steamy shower. You can buy shower bombs that release essential oils for an aromatherapy experience.
- Wrap yourself in a thick, comfy robe. Your spa time doesn't have to end when you get out of the tub. Once you've dried off, reach for a soft, fluffy robe instead of putting on jeans and a shirt. An oversized robe can make you feel like you should slow down and relax.
- If you don't have a robe, put on whatever clothes or pajamas make you feel the most comfortable. You could put on sweatpants and a cozy sweater, for instance.
- Warm soft hand towels and washcloths in a slow cooker with essential oils. If you plan to give yourself a facial, pour of water into a slow cooker and add 5 drops of eucalyptus essential oil with 5 drops of lavender essential oil. Roll up your towels and put them into the cooker. Then, pour in another of water. Put the lid on and turn the cooker to medium so the towels warm up.[4]
- Feel free to swap the 10 drops of eucalyptus and lavender essential oil with the same amount of your favorite essential oil.
- Give yourself a facial using masks or things you have at home. The beauty aisles at most drug stores are packed with face masks, scrubs, and exfoliating peels. Buy a product that matches your skin type or whip up a face mask with items in your kitchen.
- For example, mix ingredients like honey, coffee grounds, and lemon juice to make a brightening facial scrub.
- Do the facial after you get out of the bath. Soaking in the tub lets the steam open your pores so the facial is more effective.
- Trim your nails and paint them for an at-home manicure. You might not be able to create the same detailed nail art as a salon, but it's still fun to get out the polish and paint your own nails. If you have time, give yourself a pedicure too![5]
- For an extra treat, buy yourself a fun, new color of nail polish.
[Edit]Recharging with Some Quiet Time - Schedule time for pampering without interruptions. If you're taking care of others, it's easy to put aside your own needs until you find that you don't have time or energy for yourself. Pencil in some time just for you, even if it's only half an hour while your child naps. If you have more time, plan on giving yourself a pampering afternoon or day.[6]
- Setting aside time for pampering ensures that you'll actually do it. Don't make excuses for putting off self-care.
- Remind yourself that you deserve time to relax and focus on your needs. This is especially important if you spend a lot of your time looking after others.
- Call up a friend if you're feeling social. Make a phone or video date and get in touch with a friend that you haven't talked with in a while. Set aside enough time so you can have a real in-depth conversation. This might mean that you set up a time in advance so you know your friend is available.[7]
- Make it fun! If you can't meet up for drinks or coffee, have a virtual date complete with drinks or dessert.
- Watch a movie or read a book that you've been meaning to. If you're short on time most days, sitting down to watch a show or read a magazine can feel like an indulgence. Instead of feeling guilty about getting some me-time, enjoy watching something or reading a new book.[8]
- If you don't have a few hours to devote to watching a movie, tell yourself that you can watch a show or read for 20 minutes before bed.
- Take a nap so you can catch up on sleep. One of the easiest things you can do to feel great is get some rest. If you only have a little time to pamper yourself, get comfortable and take a nap. If you're setting aside a day of pampering, plan on going to bed early or sleeping in so you can get 7 to 8 hours of uninterrupted sleep.[9]
- To help you fall asleep, dim the lights in your room and stay away from bright screens. Avoid drinking caffeine or alcohol before going to bed.
- Get moving with a walk, yoga, or a run. This is a great way to pamper yourself if you don't get the chance to move around much during the day. Spend a few minutes stretching, meditating, or doing yoga poses. If you have more time and feel up to it, take a walk around your neighborhood or go for a quick run.[10]
- Getting your blood pumping can make you feel more energized so it's a great way to pamper yourself in the afternoon when your energy levels begin to slump.
- Put together a beautiful bouquet. Don't wait for a special occasion to get flowers. Buy your favorite blossoms and arrange them in a nice vase. Looking at the blooms can brighten your mood and make your space cheerier.[11]
- If you don't want to spend a lot on a fancy bouquet, buy individual blossoms that you can arrange yourself.
[Edit]Indulging with Food or Beverages - Eat an indulgent treat or dessert. Think about what motivates you or what would be an extra indulgence. For example, you might buy yourself something that you usually save for special events like cupcakes or a fancy cheese spread.[12]
- If you're worried that someone in your house might eat your treat, label it so they know to leave it alone or hide it!
- Make a nice meal for yourself or get your favorite food delivered. If cooking helps you unwind, pick up the ingredients to make a meal you've always wanted to try. Pair the meal with a nice beverage and set the table to make a nice mealtime atmosphere. If you don't like to cook or you just want to relax, call your favorite restaurant and get a meal delivered.[13]
- If you're cooking, make it fun! Turn on your favorite music and enjoy the process.
- Unwind with a favorite beverage for a few minutes of peace. Make a cup of tea, brew some coffee, or pour a dram of whiskey and give yourself a chance to enjoy it. If you're like many people, you probably feel rushed through your day, so taking a pause can feel luxurious.
- You don't have to limit yourself to a beverage. If you've gotten through a long day and want to pamper yourself, treat yourself to a dessert or your favorite snack.
- Make a plan to pamper yourself regularly, especially if you've been feeling anxious.
[Edit]Related wikiHows [Edit]References |
| How to Waterproof Clothes Posted: 06 Aug 2020 05:00 PM PDT Whether you like to camp with your kids or enjoy spending time playing in the snow with them, it makes sense to waterproof their clothing. You might not have the money to purchase full waterproof gear for your kids, so doing it yourself is a great way to save money and ensure they can get wet and still have fun. [Edit]Spraying a Waterproof Coating - Choose a durable water-repellent spray to waterproof any type of fabric. Durable water-repellent coating, or DWR, is a liquid polymer that coats the fabric and makes it resistant to water. The spray works for any type of clothing material including canvas, cotton, and leather, and is a great choice if you're looking for an easy application, or to re-coat a raincoat or waterproof clothing. Look for a DWR coating spray at your local outdoor supply shop or search online for it.[1]
- Many raincoats and water-resistant clothing have been coated with a DWR spray, which can fade over time. You can easily re-coat your clothing to restore its water resistance.
- Wash the clothes with a technical fabric wash and let them dry. Dirt and residue on the surface of your clothes will affect the adhesion of your DWR spray, so run them through your washer and dryer before you apply it. Use a technical fabric wash, which is made of biodegradable soaps and won't leave behind a residue that will affect the spray.[2]
- Standard detergents can leave behind an oily residue that will actually attract water.
- Technical fabric washes are also gentler on the fabric and are more environmentally-friendly.
- You can find technical fabric washes at specialty clothing shops or by ordering it online. A few popular brands include NikWax Tech Wash and Dry Guy Fabric Tech Wash.
- Place your clothing item on a piece of cardboard. Lie your clothing flat on the ground on top of a piece of clean cardboard so you don't get any spray on the carpet or ground beneath it. Make sure the clothes don't have any folds or creases in them so the spray goes on evenly.[3]
- DWR spray can become slick if water gets on it, so don't apply it over a concrete or tile floor without using cardboard to protect it.
- Apply an even coat of the DWR spray all over the fabric. Hold the spray bottle from the fabric and move it back and forth as you apply the coating so it goes on evenly. Flip the clothing over and adjust it as needed so you're able to apply the spray over all of the surface.[4]
- A thin, even layer is the goal.
- Wipe away the extra liquid with a clean cloth and let the clothes dry. Once you're finished applying the DWR coating, take a clean cloth and use it gently wipe away an of the excess liquid so only a thin layer is infused into the fibers of the fabric. Hang the clothing on a clothesline or drying rack and wait until the material is fully dry before you wear it.[5]
[Edit]Waxing the Clothing - Choose wax to waterproof canvas and fabric with natural fibers. Wax is a natural and effective way to waterproof clothing such as jackets, hats, and even bags, but it's most effective on natural materials like canvas and natural fibers such as cotton or hemp. Choose wax to waterproof your clothes if the fabric is made out of natural, non-synthetic fibers.[6]
- Synthetic fibers may not absorb the wax as well and may not form a waterproof coating.
- Boil water in a saucepan and place a metal bowl on top. Make a double boiler that will gently heat up the wax by taking a standard-sized saucepan and filling it about halfway with water. Bring the water to a bowl and then take a metal bowl and rest it on the pan so the bottom isn't touching the water and space between the pan and bowl is able to trap the heat.[7]
- If the bowl is actually in contact with the water then it will become too hot, so make sure you use a bowl large enough to cover the water without touching it.
- Melt 4 oz (115 g) of beeswax pellets and paraffin wax in the bowl. Beeswax pellets are small beads of solid wax. Place them in the metal bowl to gently melt them. Paraffin wax comes as a solid block, so cut off chunks of it and add 4 oz (115 g) into the bowl with the beeswax and stir them as they melt to combine them.[8]
- You can find beeswax pellets and paraffin wax at your local department store, craft supply store, or by ordering them online.
- Combining both waxes creates an insoluble, waterproof mixture.
- Brush a thick layer of the wax over the fabric with a paintbrush. Take a paintbrush and dip it into the wax mixture in the bowl. Start in 1 section of the clothing item and spread a thick layer of the wax. Work in sections to apply the wax in an even layer over the entire surface of the fabric. Make sure you don't leave any gaps or exposed areas.[9]
- Be sure to get crevices such as armpits and inner seams as well.
- Hold a hairdryer over the wax until it melts it into the fabric. Once you've applied the wax mixture all over the jacket, use a hairdryer on a high-heat setting and keep it continuously moving over the surface of the clothing for about 5-10 minutes, or until the wax liquefies. Move the hairdryer all around the clothing to heat and infuse the wax with the fibers of the clothing.[10]
- Don't hold the hairdryer over 1 spot for too long or the wax can liquefy and run off.
- Let the wax cool and apply more to any uneven spots. The wax mixture will start to harden within a few minutes, so wait for it to dry and inspect the clothing. Look for any patches that are missing the wax as well as sections with uneven layers. Add more wax to fill in or even out any areas, if necessary.[11]
- If the wax in the bowl has started to harden, warm the saucepan up on the stuff to re-melt it.
- Allow the clothing to cure for 24 hours. Hang the clothing or place it on a clean surface in a well-ventilated area to help the wax harden and cure evenly. Wait a full day before you wear the clothing to allow the wax to fully fuse with the fibers.[12]
- If the wax is still really damp and sticky after 24 hours, wait another 12 hours to let it cure.
[Edit]Soaking in a Waterproofing Solution - Use powder laundry detergent and alum to waterproof any fabric. Soaking clothes in a water-soluble soap and a salt such as aluminum potassium sulfate, or alum, causes a reaction that forms a waterproof layer over the surface of the clothes. Use a standard powdered laundry detergent that doesn't have any extra scents or chemicals and powdered alum to create your solution.[13]
- Waterproofing with alum and detergent takes more time than applying a DWR coating but is just as effective.
- Liquid detergent has other chemicals added to it to keep it in its liquid form that can leave an oily residue on the clothing, so go with unscented powdered detergent.
- Look for powdered alum at your local home improvement store, department store, or by ordering it online.
- Wash and dry the fabric you want to waterproof. Run your clothing through a wash and dry cycle to remove any oil residue and dirt from the surface. It's important that the fibers are clean so they're better able to absorb the waterproofing solution.[14]
- Combine of hot water and 500 g (2 cups) of detergent. Heat a pot of water on the stove until it boils and then remove it from heat so it stops bubbling. Carefully pour it into a large bucket and add your detergent into the water. Use a wooden spoon or another utensil to stir the water and combine it with the soap.[15]
- Be careful not to burn yourself with the hot water.
- Hot water helps the soap combine and loosens the fibers of the clothing, making them absorb the detergent more effectively.
- Submerge the fabric in the liquid so it's saturated. Add the clothing into the bucket and use your wooden spoon to push it down into the water. Make sure all of the clothing is fully saturated in the solution to infuse the detergent with the fibers.[16]
- Infusing the material with the detergent creates a foundation for the alum to react and form a waterproof layer.
- Push down any parts of the clothing that float to the top of the water.
- If the clothing keeps floating to the top, place a glass in the bucket to hold the material at the bottom.
- Hang the clothes to air dry. Carefully pull the clothing out of the bucket and wring it out gently so it's not dripping too much. Pin the clothing to a clothesline in the sun and leave it to fully dry. Touch the material with your fingers to see if it's fully dry before you take it down.[17]
- As the clothing dries, the water-soluble soap infuses with the fabric, so it's really important that it's fully dry.
- Mix of hot water and .25 kg (1 cup) of alum. Boil a pot of hot water and remove it from the heat so it stops bubbling before you carefully pour it into your bucket. Add your powdered alum into the water and stir it well to combine it.[18]
- Soak the clothing in the solution for 2.5 hours. Submerge your clothing back in the bucket with the alum solution. Wait at least 2.5 hours to allow the alum to react with the water-soluble soap and form a waterproof coating.[19]
- Make sure the clothing remains fully submerged the entire time.
- As the clothing soaks, the alum in the solution reacts with the chemicals in the detergent to form a waterproof layer over the fabric.
- Allow the clothing to air dry completely before you wear it. Take the clothing out of the solution and hang up on a clothesline in the sun to dry it out and allow the coating to set into the fibers. Once the clothing is dry, you're good to go! Remove it from the clothesline and wear it or store it until you're ready to wear it.[20]
- If you've got a clothing item that was already waterproof, but has lost its water resistance, use a DWR spray to re-coat it. Wax and alum may not be able to penetrate the existing waterproof layer.
[Edit]Warnings - Be careful not to burn yourself with the hot water if you're soaking the clothing.
[Edit]Things You'll Need [Edit]Spraying a Waterproof Coating - DWR coating spray
- Sheet of cardboard
- Clean cloth
[Edit]Waxing the Clothing - Saucepan
- Metal bowl
- Beeswax pellets
- Paraffin wax
- paintbrush
- Hairdryer
[Edit]Soaking in a Waterproofing Solution - Unscented powdered laundry detergent
- Alum powder
- Large bucket
- Wooden spoon (or another stirring utensil)
[Edit]References |
| How to Do Your First Pull Up Posted: 06 Aug 2020 09:00 AM PDT Pull-ups are a great exercise to incorporate into your routine because they don't require special equipment and they work your shoulders, arms, and back muscles. However, pull-ups can be pretty challenging since you're lifting your bodyweight. Not being able to do a pull-up is really common, so don't get discouraged if you can't do one right away. It can take a bit of time and exercise to build up your strength, but as long as you keep practicing and working on your form, you'll be able to nail your first pull up! [Edit]Practicing Easier Variations - Do dead hangs to improve your form and grip strength. Use a sturdy pull-up bar that's tall enough for you to hang with your arms fully extended. Grab the bar and position your hands slightly wider than shoulder-width apart. Lift your feet off of the ground and try to bring your shoulder blades together to activate your back muscles. Hold the position for as long as you can before relaxing your body. Try to hold your dead hang for at least 10 seconds at a time and repeat the exercise for 10 reps.[1]
- Work your way up to holding your dead hang for a full minute so you get used to the grip and form.
- You can also try draping a towel over the bar. Bunch up the ends of the towel and hold onto it instead of the bar. The towel's uneven surface will make it more difficult to hang, but will make your grip better.[2]
- Try assisted pull-ups with a resistance band to help lift your bodyweight. Use a resistance band that forms a closed loop. Drape the band over your pull-up bar and feed one end through the loop. Pull the end down to secure the band to the pull-up bar. Place your foot in the resistance band and hold onto the bar so your hands are shoulder-width apart. Pull yourself up so your chin is over the bar. Hold the position for 1 count before lowering yourself back down. Try doing about 1–2 sets of 5–10 assisted pull-ups.[3]
- The resistance band will lower the resistance needed to lift your bodyweight so you can do pull-ups easier.
- Switch to bands with lower resistance as you get more comfortable lifting your bodyweight. Once you feel comfortable using the lowest resistance band, you can probably try doing a pull-up without one.
- Practice lowering yourself from the bar doing negative pull-ups. Stand on a chair or box so your head is already over the pull-up bar. Keep your hands slightly wider than shoulder-width and hold tightly onto the bar. Step off of the chair and slowly straighten your arms to lower your body down. When your arms are fully extended, let go of the bar. Do 1–2 sets that are around 8–10 reps each.[4]
- Negative pull-ups isolate your movements so you can practice the last half of the pull-up even if you can't lift your bodyweight just yet. Once you feel comfortable doing 2–3 sets, try doing a full pull-up.
- Jump onto the bar to boost yourself up during the pull-up. Stand underneath the bar or on a chair so you can reach it. Try to jump straight up and grab onto the bar so your hands are shoulder-width apart. Use your momentum to pull your chin over the bar and hold the position for 1 count. Slowly lower yourself back down so your arms are fully extended again. Try doing as many jumping pull-ups as you can.[5]
- Jumping pull-ups can also help strengthen your muscles since you're doing more explosive exercises. As jumping pull-ups get easier, don't jump as high to make them more challenging.
- Attempt a partial pull-up to improve your range of motion. Hang from the bar with your arms shoulder-width apart and your feet off of the ground. Touch your shoulder blades together and bend your elbows to pull up your bodyweight. Try to pull yourself up as far as you can in a slow and controlled motion. When you feel like you can't lift yourself up anymore, straighten your arms and relax. Try to do as many partial pull-ups as you can.[6]
- Doing partial pull-ups are a great way to check your progress so you can see how much stronger you've gotten. One day, you may even try a partial pull-up and end up doing your first full one!
- You may also try doing chin-ups, where you hang onto the bar with your palms facing you instead of away from you. Chin-ups may be easier for you since you keep your hands closer together and use your biceps more.
[Edit]Strengthening Your Muscles - Exercise 4–5 days every week to get stronger. Set aside 30-minute sessions throughout the week for you to work out. Plan on working your upper body and back during your workouts to improve your pull-up strength. It doesn't matter which days you choose, but take at least 2 rest days so you don't strain your muscles. General exercise will also help you lose weight, which means you'll have less bodyweight to lift.[7]
- You can also incorporate other muscle groups into your routine so you aren't doing the same thing every day. For example, you may work your upper body and chest one day and then exercise your back and legs the next day.
- Try choosing a few days each week to do cardio exercises, such as biking, running, or swimming, to help improve your stamina.
- Use a lat pull-down machine to strengthen your back. Lat pull-down machines simulate the motion you'll use during a pull-up but you can choose the weight you're lifting. Slide the pin into a comfortable weight and reach up to grab the bar. Pull the bar on the machine down so it's below your chin and hold it for 1 count. Raise the bar back up slowly to the starting position. Try doing 8–12 lat pull-downs per set for 1–2 sets.[8]
- Increase the weight as you get more comfortable on the machine. Try to work all the way up to your bodyweight so you're prepared to do your first pull-up.
- You can also use an assisted pull-up machine, which helps you improve your form but uses counterweights so you don't have to lift as much.
- Practice dumbbell curls to work your upper arms. Keep your arms straight and your palms face-up by your hips. Hold a barbell or dumbbells and slowly bend your elbow to start your curl. Bring the weight up to your shoulders and hold it for a count. Lower the weight back down until your arms are straight again to complete your rep. Practice doing around 10 reps for 2–3 sets.[9]
- Choose a weight you're comfortable with and doesn't cause a lot of strain. As lifting that weight gets easier, you can use something heavier.
- Avoid swinging the weights up or down since you won't work your biceps properly and you could injure yourself.
- As soon as you can finish your sets using weights, attempt doing a pull-up.
- Work out your back and arms with dumbbell rows. Stand in front of a workout bench with your feet shoulder-width apart and your knees slightly bent. Bend at the knees so you're leaning over the bench and support your weight with one of your arms. Hold a dumbbell in your other hand and let your arm hang straight down. Slowly lift the weight up to your chest. Hold it there for a count before lowering it back to the starting position.[10] Try doing about 3 sets that are 8–12 reps each.[11]
- Dumbbell rows help work out your back muscles and shoulders. Once you can comfortably row with dumbbells, start trying to do pull-ups.
- Keep the rest of your body still while doing dumbbell rows, or you may work the wrong muscles.
- Try lifting your bodyweight doing inverted body rows. Set a barbell on a rack so it's at waist-height. Lie on your back underneath the bar and grab onto it so your hands are shoulder-width apart. Keep the legs and body straight as you pull yourself up toward the bar. Hold your chest against the bar for 1 count before slowly lowering yourself back down. Try to do at least 10 reps for about 1–2 sets.[12]
- If you want more of a challenge, try putting the bar at knee-height instead.
- Inverted body rows help improve your back form and helps you get used to lifting your bodyweight. Once you can finish your sets without getting winded, you may be ready to perform your first pull-up.
- Perform farmer's carries with kettlebells to work on your grip strength. Hold a heavy kettlebell in each hand and grip the handle tightly. Keep your back in a neutral position and your arms at your sides. Hold the kettlebells for at least 60 seconds before lowering them back down to the floor. Rest for a few counts before picking the kettlebells up again. Complete 5 or 6 reps of farmer's carry during your workout.[13]
- If you want to make your farmer's carry more difficult, try holding onto the kettlebells while you walk .
[Edit]Performing a Pull-Up - Grip the bar with your hands shoulder-width apart. Stand on a chair, workout bench, or box so you can reach the pull-up bar. Position your hands so they're slightly wider than your shoulders with your palms facing away from you. Avoid gripping the bar any wider, or else it will be more difficult and affect your form.[14]
- If you have trouble holding onto the bar, wear exercise gloves to improve your grip.
- You can also jump up onto the bar, but you may have to adjust your grip while you're hanging.
- Let your body hang from the bar. Step off of the chair or bench so your feet are off the ground. Try to make your body into an arched banana shape so you don't swing around. Look straight ahead and keep your arms straight.[15]
- If you don't have room to fully straighten your legs, it's okay to bend your knees while performing a pull-up.
- Bring your shoulders together to engage your muscles. Try to lower your shoulders away from your ears to activate your latissimus dorsi, which is your upper back muscle. Move your shoulder blades closer to your spine to help engage the muscles so it's easier to lift your bodyweight.[16]
- Once you engage your shoulders and back, keep your body straight since it will be easier to control your movements.
- Pull your body up to lift your chin over the bar. Bend your elbows and engage your biceps to lift your bodyweight. Use slow and controlled movements so you maintain your form and reduce the risk of injury. Bring your chin up past the bar.[17]
- It may help to have a friend or workout partner to help encourage you. Having them cheer you on may give you enough extra push to complete your pull-up.
- If you feel shoulder or back pain or if you're unable to finish the pull-up, lower yourself back down slowly and let go of the bar so you don't strain yourself.
- Hold your head over the bar for 1 count. Maintain your position so your muscles stay engaged. Don't forget to breathe while you're at the top of your pull-up, or else you may feel more winded. If you feel like you can't keep holding your head over the bar, lower yourself back down slowly.[18]
- Lower yourself back down so your arms are straight. Slowly straighten out your arms and bring your head back below the bar. Keep your body rigid so it doesn't swing or move around during the exercise. Once you straighten your arms, relax your shoulders again to finish your rep.[19]
- Take a second to congratulate yourself and celebrate completing your first pull-up.
- Don't get discouraged if you can't do a pull-up right away since they can be really difficult. Keep exercising and working on your form so you continue to improve.
- Eat a healthy and balanced diet to help you maintain your bodyweight so it's easier for you to do a pull-up.
[Edit]Warnings - Avoid doing pull-ups if you feel pain or severe strain on your muscles since you could damage them more. Rest and wait until you're recovered to start doing pull-ups again.[20]
- Don't try lifting more weight than you're comfortable with since you could damage or strain your muscles.
[Edit]Things You'll Need [Edit]Practicing Easier Variations [Edit]Strengthening Your Muscles [Edit]Related wikiHows [Edit]References |
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