10 Tips to Run Better and Recover Faster

BEFORE RUNNING:

1. If you eat a large meal before a run, wait at least three hours before you head out. Almost nothing you eat immediately before a run will digest enough to give you energy during your run. If you do have to eat, choose something your system can easily absorb, such as a banana, a few spoonfuls of peanut butter or honey, or a handful ofdried fruit.

2. Drink at least 8 oz. of water a half hour before heading out to prevent dehydration. If you're going for longer than a 10K, you might consider taking a water bottle or planning a route that has a water stop along the way. Staying hydrated will keep your legs from cramping, especially in hot weather.

3. You may be tempted to do intense stretching to get warmed up, but try Chi Running Body Looseners instead. Ankle rolls, hip rotations, and knee circles are a few gentle exercises you can do to get your body loose and relaxed without straining cold muscles and joints. See the Chi Running book or DVD for a detailed explanation.

4. Begin your runs with a very relaxed and easy stride- not too fast. Increase your pace slowly until you're running at your desired level. If you start off too fast, you risk running out of gas early in your run, and you'll feel more soreness in your legs afterwards.

5. Track the mileage on your shoes. At about 500 miles, mid-soles can become too compressed to return to their original shape between runs, and your feet and legs will begin to notice. Be sure to replace your shoes regularly.

AFTER RUNNING:

6. After a three to five minute cool down jog, stretch thoroughly. Don't just jump back into your car and head off to your next event, or you could be walking around with tight legs for the rest of the day. Doing a cool down and stretching period allows the lactic acid (the byproduct created by your muscles) to be flushed out into your bloodstream and eliminated from your body.

7. Take a hot bath or relax in a hot tub after your workout if you can. Soaking your legs warms your muscles and relaxes them back into their normal shapes. A shower doesn't work as well, unfortunately, but it's still good for your legs if a bath is out of the question.

8. Do "leg drains" by lying on your back with your legs extended vertically and feet propped against a wall for three to four minutes. This drains the blood out of your legs so fresh, clean blood can be pumped back into them when you stand up. You can do leg drains either immediately after stretching or after your bath. Either way, you'll notice a markedly different pair of legs under you when you get up.

9. If you've just done a strenuous workout, one of your next two meals should be a solid protein meal, which helps your muscles rebuild themselves. Add a hearty green salad and fresh vegetables to replenish your system with valuable minerals.

10. Whether or not you're a regular runner, you should be drinking water all day long. Eight to 10 glasses of water spread throughout the day will replenish the fluid lost to exercise. Don't drink your water all at once; just keep an even flow going.

6 Tips For How You Can Sing and Singing Better Than Ever

1. Open the Mouth
2. Breath Control
3. Activate your resonators
4. Sing Songs That are Within Your "Comfort zone" (range).
5. Sing expressively
6. Believe in Yourself

for more details you all can try this website : http://vocalcoach.hubpages.com/hub/6-Tips-to-Better-Singing

How to Sing Better: Sing Cover Songs Like They're Your Own

Do you sing cover songs or jazz standards?  Do you find yourself singing just like the artist on the recording?   Would you like to sound more like yourself when you sing, and less like an imitation of another singer?

Here are a bunch of ways to help you sing better when you sing cover songs - ways to help you break out of the box of what you hear and find your own singing voice for the song.

• Play with dynamics (getting louder and softer at different times). Intentionally try using different dynamics than the dynamics the original artist used.
• Play with phrasing - the way that words are expressed in groups, and the way that syllables land on different beats. Try connecting words that aren't connected in the original recording, drawing out syllables or phrases longer, starting lines early or late, and ending lines early or late.
• Speak the lines naturally, with emotion, and see what kind of natural melody and phrasing your spoken language suggests. Then translate that melody back into actual pitches and phrasings.
• Try either adding or completely removing vocal embellishments (vocal licks, riffs, trills).
• Tie the lyrics of the story to a story of your own that means something to you. Think about your own story when expressing the song.
• Tie the lyrics of the story to how you feel today. Shade the lyrics with your current emotional state.
• Create a detailed image of a character in the song, down to hair color, the way they dress and talk, etc. Then pretend you are this person. Step out of your skin and into the skin of this character and sing as they would sing.
• Pretend you are a different singer, other than the artist on the recording. If you are learning a tune that Ella Fitzgerald sings, imagine how Aretha Franklin or Grace Slick might sing it.

Computer Crime

Computer crime, or Cyber crime, refers to any crime that involves a computer and a network.

[1] The computer may have been used in the commission of a crime, or it may be the target.[2] Netcrime refers to criminal exploitation of the Internet.
[3] Dr. Debarati Halder and Dr. K. Jaishankar (2011) defines Cybercrimes as: "Offences that       are committed against individuals or groups of individuals with a criminal motive to                 intentionally harm the reputation of the victim or cause physical or mental harm to the           victim directly or indirectly, using modern telecommunication networks such as Internet       (Chat rooms, emails, notice boards and groups) and mobile phones (SMS/MMS)".
[4] Such crimes may threaten a nation’s security and financial health.
[5] Issues surrounding these types of crimes have become high-profile, particularly those             surrounding cracking, copyright infringement, child pornography, and child grooming.             There are also problems of privacy when confidential information is lost or intercepted,           lawfully or otherwise.
[6]An Australian nationwide survey conducted in 2006 found that two in three convicted            cyber-criminals were between the ages of 15 and 26.[citation needed]
     Internationally, both governmental and non-state actors engage in cybercrimes, including      espionage, financial theft, and other cross-border crimes. Activity crossing international          borders and involving the interests of at least one nation state is sometimes referred to as      cyber warfare. The international legal system is attempting to hold actors accountable for      their actions through the International Criminal Court.

Transmission Control Protocol/ Internet Protocol (TCP/IP)

The Transmission Control Protocol (TCP) is one of the core protocols of the Internet protocol suite (IP), and is so common that the entire suite is often called TCP/IP. TCP provides reliable, ordered, error-checked delivery of a stream of octets between programs running on computers connected to a local area network, intranet or the public Internet. It resides at the transport layer.

Web browsers use TCP when they connect to servers on the World Wide Web, and it is used to deliver email and transfer files from one location to another. HTTP, HTTPS, SMTP, POP3, IMAP, SSH, FTP, Telnet and a variety of other protocols are typically encapsulated in TCP.

Applications that do not require the reliability of a TCP connection may instead use the connectionless User Datagram Protocol (UDP), which emphasizes low-overhead operation and reduced latency rather than error checking and delivery validation.

Local Area Network (LAN)

Local Area Network (LAN)

Its mean that we are connect to computers within limited physical area, such as office, classroom, or building.

• connect computers and other information processing devices within a limited physical area,     such as an office, a classroom, a building, manufacturing plant and other work site.
• Use variety of telecommunication media such as ordinary telephone wiring, coaxial cable or wireless radio system to interconnect microcomputer workstations and computer peripherals.
• User a powerful microcomputer with a large disk capacity as a file server or network server that contains a network operating system program
• LAN may be connected to WAN by communication processors forming a common interface called gateway.

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